Lifestyle and Supplement Recommendations for COVID and Vaccination
By Blair Cuneo, PA-C
While there are questions and uncertainties in our evolving understanding of COVID-19, its variants and vaccination options, there are many things we have learned. We continue to see reduced severity of COVID-19 illness in patients with less chronic inflammation and with healthy immune support.
The CDC website reviewing preventative recommendations for vaccinated and unvaccinated patients is below, including guidelines for mask wearing, social distancing and information on vaccinations.
https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/prevention.html
In addition to those guidelines, the providers at Carolina Total Wellness recommend the following lifestyle and supplement supports to optimize immune function, decrease viral transmission, reduce viral activity in the body and support the body’s immune response.
LIFESTYLE:
- For adults and children, focus on eating foods that are organic and rich in antioxidants. Try to eat 5 to 7 servings of vegetables and 2 to 3 servings of fruit every day. Drink filtered water, avoiding plastics as much as possible.
- Improve ventilation, air flow and utilize quality air filters indoors, including home and work.
- Ensure adequate sleep for healthy immune and detox response.
- Integrate mindfulness and stress lowering practices each and every day.
SUPPLEMENTS: (Bold items are available in online patient portal supplement store)
Adult Prevention Supplement Options:
- Vitamin C: 500-1000mg daily to twice a day
- Vitamin D: 2000IU -5000 IU per day
- Zinc: 15-30mg daily
- Quercetin 400 mg daily
- Melatonin 3-6 mg at bedtime
- Xlear nasal spray: 1-2 sprays per nostril daily and after potential exposures.
Pediatric Prevention Supplement Options:
- Vitamin C
- 3-5 years: 125-250 mg daily
- 6-12 years: 250-500 mg daily
- Vitamin D
- 3-6 years: 1,000 IU daily
- 7-12 years: 2,000-3,000 IU daily
- Zinc
- 3 years: 5-10 mg daily
- 4-12 years 10-25 mg daily
- Quercetin
- 3-4 years: 50-100 mg daily
- 4-8 years: 100 mg daily
- 8-12 years: 100-200 mg daily
- Xlear nasal spray: 1-2 sprays per nostril daily and after potential exposures.
The following therapeutic options are started at first signs of illness, positive exposure, and/or positive testing. Please notify your provider so that we can further personalize support.
Adult Therapeutic Supplement Options:
- Vitamin C: increase to 1000mg four times a day. Reduce dosage to 500mg if loose bowels.
- Vitamin D: 2000-5000IU per day
- Zinc liquid or lozenges: 15-20mg four times a day. Swish liquid before swallowing. If using lozenge, do not chew, instead suck on lozenge until done.
- Quercetin: 800 mg two times a day
- Melatonin 3-6 mg at bedtime
- Xlear or a bottle of over the counter nasal saline spray: 2 sprays per nostril two times a day.
- Curcumin 500-1000 mg four times a day
- N-acetylcysteine: 600mg twice a day
Pediatric Therapeutic Supplement Options:
- Vitamin C
- 3-5 years: 125-250 mg four times a day, reduce dose if loose bowel movements.
- 6-12 years: 250-500 mg four times a day, reduce dose if loose bowel movements.
- Vitamin D
- 3-6 years: 1,000 IU daily
- 7-12 years: 2,000-3,000 IU daily
- Zinc liquid or lozenges
- 3 years: 5-10 mg four times a day
- 4-12 years: 10-15 mg four times a day
- Quercetin
- 3-4 years: 50-100 mg two times a day
- 4-8 years: 100 mg two times a day
- 8-12 years: 100-200 mg two times a day
- Melatonin
- 3-5 years: 1mg at bedtime
- 6-12: 3mg at bedtime
- Xlear or nasal saline spray: 1-2 sprays per nostril two times a day.
- Curcumin
- 3-4 years: 125 mg three times a day
- 4-8 years: three times a day
- 8-12 years: 325 mg three times a day
- Glutathione
- 3-5 years: 50mg two times a day
- 6-12 years: 100mg twice a day
We continue to see reduced severity of COVID-19 illness in patients with less chronic inflammation and with healthy immune support.
ADULT COVID-19 Vaccination Prep: Supporting Resiliency
Start 2 weeks BEFORE and continue for 1 week AFTER vaccination:
- Clean water: 8–10 glasses a day or ½ body weight in ounces
- Vitamin C: 1 cap (500mg) two times a day
- Daily Multivitamin
- Daily Probiotic
- Vitamin D3 4000IU daily
- Zinc Glycinate 15mg daily
In the days leading up to your vaccination, fuel your immune system with healthy, organic colorful foods that are nutrient dense. Avoid pro-inflammatory junk foods and sugary foods. Rest when you need to rest and aim for quality sleep the two nights before the vaccination.
*Day of and day after vaccination, increase vitamin C:
- 1000mg twice a day
- After your vaccination, think muscle, immune and lymphatic system support:
- Engage your deltoid, the shoulder muscle which received the vaccine. Movement and engagement of the muscle will reduce the tenderness and soreness which can start setting in a few hours later. Example exercises include arm circles, push-ups, resistance shoulder pressing exercises.
- Go on a walk! Perform some light cardio and exercise after your vaccination to provide a healthy stimulus for your immune system for optimal response and reduce side effects.
- Stimulate your lymphatic system! Right after the vaccine, begin gentle skin brushing of the vaccinated arm, encouraging lymphatic flow toward center of body.
- Whole body lymph support options:
- whole body dry skin brushing, gentle rebounding, deep breathing.
PEDIATRIC COVID-19 Vaccination Prep: Supporting Resiliency for Children 12 Years and Older
Start 2 weeks BEFORE and continue for 1 week AFTER vaccination:
- Clean water: ½ body weight in ounces
- Vitamin C: 250-500mg two times a day
- Daily Multivitamin
- Daily Probiotic
- Vitamin D 2,000IU – 4,000IU daily
- Zinc 15mg daily
In the days leading up to your vaccination, fuel your child’s immune system with healthy, organic colorful foods that are nutrient dense. Avoid pro-inflammatory junk foods and sugary foods. Stick to sleep schedules/healthy sleep hygiene and aim for quality sleep the two nights before the vaccination.
*Day of and day after vaccination, add extra C to above protocol:
- Vitamin C: 1000mg two times a day
- After your vaccination, think muscle, immune and lymphatic system support:
- Refer to the adult recommendations above.
If you are interested in medical consult for health optimization or desiring more personalized information, please contact Carolina Total Wellness for an appointment with our providers and health coaches. www.carolinatotalwellness.com
Your Partner in Health,
Blair Cuneo, PA-C
Blair Cuneo, PA-C, is a Physician Assistant and Functional Medicine provider, certified through the NCCPA and the Institute of Functional Medicine. Before joining the Raleigh-based functional medicine practice, Carolina Total Wellness, she provided Family Practice and Urgent Care services in the Triangle for a decade. She has a B.S. in Radiologic Science from The University of North Carolina at Chapel Hill and a M.S. in Physician Assistant Studies from East Carolina University.
At Carolina Total Wellness she works with patients ages 3 years and older, especially enjoying when she is able to care for multiple members of a family. This partnership in the family dynamic emphasizes open communication, knowledge sharing and cultivation of individual and family strategies to create paths to wellness.
Spread the word
Medical Disclaimer: All content found on the HER Health Collective Website was created for informational purposes only and are the opinions of the HER Health Collective experts and professional contributors. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website. If you think you may have a medical emergency, call your doctor, go to the emergency department, or call 911 immediately.
