Herbs and Supplements

Herbs and supplements have been used across history in both the ancient and modern practices of medicine. In this blog post I discuss 5 substances that aid in keeping yourself healthy.

Vitamin D is responsible for maintaining proper levels of calcium, magnesium, and phosphate and is a hormone that is involved with every organ system in the body. Vitamin D is critical for the immune system and that people who have lower levels of vitamin D are at an increased risk from the common cold, heart disease, high blood pressure, auto-immune disease, and some cancer.1 Some natural food sources of Vitamin D include:

  • Parsley
  • Nettle
  • Alfalfa
  • Blue-Green Algae
  • Chlorella

Vitamin C is crucial for the development and function of white blood cells called T cells that fight infections. Several clinical trials have demonstrated a benefit of high doses of vitamin C for pneumonia. The daily dose of vitamin c recommended by the Institute of Medicine is about 60- mg.2Some good sources of vitamin C include:

  • Rosehips
  • Orange Peel
  • Red Raspberry Leaves
  • Hibiscus Flowers
  • Paprika
  • Lemon Zest Loose Leaf Tea
  • Hibiscus Delight Loose Leaf Tea
  • Oranges & other citrus fruits

Curcumin is a bright yellow compound found in turmeric and is the most researched dietary supplement and assists in reducing inflammation.3

Selenium is a mineral that’s essential for healthy immune systems. Its deficiency can result in an increased level of oxidative stress in the cell. Selenium can be measured with a simple blood test. Selenium-containing foods include:

  • Brazil nuts
  • tuna
  • pork beef
  • chicken
  • whole wheat
  • tofu
  • pasta
  • shrimp.3

Quercetin is a flavonoid and found in many fruits, vegetables, and grains. All onions (especially red), kale, and apple peels contain substantial amounts of quercetin. Quercetin is also found in green and black tea and plays a role in preventing infections.4

All medical therapies, traditional and non-traditional, involve risk vs. benefit. The supplements presented here are not specific medical recommendations and are general information. Specific recommendations should be followed only after medical consultation knowing all the risks and benefits. 

Denise Frer, Ed.D., HTCP, CH
Duke University Integrative Health and Wellness Coach

1. Evidence that Vitamin D Supplements Could Reduce Risk of Influenza, Infections and Deaths. Nutrients. 2020 Apr 2:112(4) 

2. Vitamin C and Infections Nutrients, 2017

3. Selenium, Selenoproteins and Viral Infection. Nutrients. 2019

4. Inhibition of Angiotensin-Converting Enzyme Activity by Flavonoids: PLoS One. 2012: 7(11)

Dr. Denise Frer