Empowered Fortification Against Covid-19

Alright loves, I've waited until now to share my tips + advice, from a nutritional + herbal perspective, for staying well during a time of so much uncertainty when it comes to our health (and other areas of our lives). As things have progressed, Covid-19 has become more and more of a serious threat. That said, when we have knowledge, we can feel empowered in our ability to take care of ourselves and our body's ability to keep us healthy. Let's not forget that our body has an innate intelligence, that when given the correct information, will continue to self regulate and bring us back to what is optimal. 

This virus can be particularly triggering, as there is still so much research to be done for us to fully understand all that we are up against. And everyday, we're met with more information that has the ability (and is often intended) to make us very fearful. That said, those of us who favor holistic medicine know that we have tools to create resilience within our system and now is the time to employ + share these practices. 

Here's the deal, this is a virus, meaning it is not bacterial. Allopathic medicine really only has sound treatment for bacterial infections. This can be a scary thought if you've relied on western medicine for keeping you well. However, understanding that this illness is viral gives us good direction on how to fortify ourselves against Covid-19, naturally. 

As a Holistic Nutritionist, we always first look at foods/herbs as a means to heal the physical body. There are many plant constituents that are anti-viral + increase our body's ability to fight off viral infections. From there, we utilize high quality supplementation. Last week I launched my Covid-19 Supplement Support shop. In this post, I go into more detail regarding how much of each supplement I am taking, in addition to sharing other natural support. 

Disclaimer: I am not a medical professional. I am a Holistic Nutritionist, with additional certifications in Mindfulness Functional Medicine. My background uses food and herbs, combined with lifestyle practices, to support the body's innate healing capacity. If you have questions or concerns about any of these recommendations, consult with your medical professional. These are the guidelines I am using for myself and would recommend to nearly all of my clients, in practice. Use your own discernment and research to make choices that align with you. This advice is not intended to treat or cure any disease. 

Anti-Viral Foods/Herbs:

1) Garlic

The best way to ensure you're getting the anti-viral, immune boosting effects is to eat the garlic raw. But first, crush the garlic or finely mince it + let it sit for 15 minutes. This activates an immune supportive constituent called allicin. Then add to food and keep it raw. This recipe is my preferred way to enjoy raw garlic, consistently throughout the week.

2) Astragalus 

You can shop my favorite Astragalus supplement on my Covid-19 Supplement Support shop page. Astragalus is an adaptogen with ant-viral properties that also nourishes the lungs. I have been taking 2 capsules of this supplement, twice daily. 

3) Green Tea 

4) Elderberry 

5) Licorice Root

6) Olive Leaf

7) Echinacea 

*Note: echinacea is not recommended to take long term. Rather, use in times of threat or when the body begins to experience any small symptom. Echinacea will trigger the up regulation of the immune system. This is good in situational doses, but not recommended for daily use. I have been sipping echinacea tea, that I let steep for at least one hour, before leaving my house to get groceries or if there is any chance of me coming in contact with anything. 

7) St. Johns Wart 


From there, there are many supplements that can be beneficial in fortifying the system against viruses, such as Covid-19. 

1) Vitamin D3

I recommend 10,000 IU's, daily, followed by 5,000 IU's, daily, when all of this passes and into the summer where we are exposed to more sunshine. 

2) Melatonin

It's rare that I would recommend to supplement with melatonin, as I would first look to make lifestyle and dietary changes to support healthy melatonin levels. That said, we are seeing that babies and young children are not impacted by Covid-19 and this is due to their melatonin levels being at higher levels. As we age, melatonin levels decrease. Additionally, with the introduction of blue light, combined with lifestyles that are disconnected from nature, many individuals have low melatonin levels. I recommend 0.3 milligrams. 

3) Colloidal Silver

Colloidal Silver actually serves to suffocate viruses so that they cannot damage the body. I have been sipping on silver in my water all day, everyday, and will continue to do so until all of this passes. It is also one of the first tools I employ upon feeling any sort of sickness come on and it almost always knocks it out immediately. I recommend 1 teaspoon, 5-7x/day.

4) Zinc

Zinc is also anti-viral and has a positive impact on the immune system. I recommend 30mg/day, for adults. Keep in mind that long term supplementation of Zinc is not recommended. Like all of the recommendations in this blog post, these are specific to Covid-19 fortification. 

Top Food Sources:

  • Pumpkin seeds
  • Hemp seeds
  • Chickpeas
  • Lentils
  • Cacao powder
  • Cashews
  • Kefir
  • Yogurt
  • Mushrooms
  • Spinach
  • Avocado 
  • Almonds
  • Oysters, mussels, clams

5) Vitamin C

Studies done in China are now showing Vitamin C to be an effective treatment for coronavirus. Interestingly, despite the success in China, hospitals in the west are refusing this treatment. In China, the doses given to patients are incredibly high and administered via IV. However, I recommend consuming as much vitamin C rich foods as you can, while supplementing, twice a day, with a high quality vitamin C supplement. Vitamin C is water soluble, meaning that we eliminate it daily and need to replenish it daily. Unlike fat soluble nutrients, like vitamin D, which have a cumulative effect when supplemented, vitamin C is low toxicity in high doses and what isn't used by the body will be excreted. I recommend 800-1000mg/1-2x daily.

Top Food Sources: 

  • Rose
  • Kiwi
  • Oranges, lemons, limes + grapefruit 
  • Bell peppers
  • Papaya 
  • Pineapple
  • Brussel sprouts
  • Mangos
  • Tomatoes
  • Spinach
  • Kale

Rose for a Vitamin C Boost:

You'll notice that included in my Cover-19 Supplement Support shop page, I have included Rose. 1 cup of organic rose petals is equivalent to 70 oranges worth of vitamin C. Our rose product contains about 5 cups of roses in one jar, as it is a concentrate powder. I recommend adding rose to everything during this time. Additionally, rose will help to soothe any dense emotion and console the heart and nervous system. 

I hope you found this post to be a supportive + helpful resource to empower you to do what you can to take care of your system during this time. 

with love,