We find ourselves inside a very unusual and tenuous health landscape right now, don’t we? This is the time of year that my family and I eagerly await the first few beautiful days of Spring and all that they bring: barbecues with neighbors, the excitement of the last few weeks of school for the kiddos, and our Spring Break vacation.
But not this year, my friends. With the worsening of flu strains with each passing winter—and now the onslaught of the COVIS-19 virus— daily topics of discussion have swiftly shifted from Spring Break and BBQs to social distancing, availability of hand sanitizer, and home remedies to boost your immune system.
Let’s inject some hope into this dreary time by focusing on what we can do to keep us and our loved-ones safe and healthy. In today’s article we’ll be discussing antiviral agents.
ANTIVIRAL AGENTS
An antiviral agent is any substance that fights viruses in your body, such as the common cold, flu viruses, Herpes Simplex, and others. COVID-19 is a virus as well. Viruses are responsible for a number of human pathologies including cancer. Several hard-to-cure diseases and complex syndromes including Alzheimer’s disease, type 1 diabetes, and hepatocellular carcinoma have been associated with viral infections.1,2,3
Did you know the some of the most powerful antivirals come straight from Mother Nature? That’s right– some of the herbs and spices you already have in your spice rack, pantry, and backyard garden have some of the most potent virus-fighting compounds found in the world. And the best part? None of the pesky (and potentially harmful) side effects of prescription antiviral medications.
Since ancient times, herbs have been used as natural treatments for various illnesses, including viral infections.4 Natural antiviral compounds also oftentimes contain additional nutrients and antioxidants, which can give your immune system a further boost and helps prevent chronic disease. As always, be sure to check with your doctor before starting any new health or nutrition regimen. Let’s take a look at some of the most effective natural antivirals herbs and nutrients.
(Interested in stocking up on concentrated versions of the herbs and nutrients discussed here? Find them, along with an extensive collection of practitioner-grade supplements, high-quality proteins, and more in the discounted dispensary I use with my clients. Create a free Fullscript account here to receive my 25% discount every day.)
1. OREGANO
A popular herb in the mint family, oregano is an herb that boasts some pretty potent medicinal benefits.
Its plant compounds, which include carvacrol, offer antiviral properties. In a test-tube study, both oregano oil and isolated carvacrol reduced the activity of murine norovirus (MNV) within 15 minutes of exposure.5
Oregano is high in antioxidants and may help fight off bacteria and viruses, potentially reduce the growth of cancer cells and help alleviate inflammation.6
We grow oregano each year as a staple in our herb garden; we freeze the remainders in the fall so we always have home-sourced, organic oregano on hand. To get all the powerful antiviral, antimicrobial, and antioxidant benefits of oregano in a targeted, high-potency form, you can purchase concentrated oregano in capsule form. New Chapter’s “Oregano Force” is a reputable brand that we use in our family.
2. BASIL
Many types of basil, including the sweet and holy varieties, may fight certain viral infections.
For example, one test-tube study found that sweet basil extracts, including compounds like apigenin and ursolic acid, exhibited potent effects against herpes viruses, hepatitis B, and enterovirus7.
Holy basil, also known as tulsi, has been shown to increase immunity, which may help fight viral infections.
In a 4-week study in 24 healthy adults, supplementing with 300 mg of holy basil extract significantly increased levels of helper T cells and natural killer cells, both of which are immune cells that help protect and defend your body from viral infections8.
Basil is another big hitter in my family’s medicinal herb garden that also shows up frequently on our summer supper table . . . you can’t beat a fresh caprese salad on a warm evening. You can also purchase concentrated, high-potency basil in capsule form. New Chapter is the brand I trust and my family uses.
3. GARLIC
Garlic is a popular natural remedy for a wide array of conditions, including viral infections.
Garlic supplements are known to boost the function of the immune system. One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo9.
Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61%10.
Animal and test-tube studies indicate that garlic enhances immune system response by stimulating protective immune cells, which may safeguard against viral infections11.
No wonder Grandma’s chicken soup always seems to be a sure-fire remedy for your cold . . . must be the garlic! It’s a bonus that garlic is so tasty and can be added to so many dishes you already make at home. If you want the benefits of garlic in a concentrated form, New Chapter also has a product called “Garlic Force”.
4. LEMON BALM
Melissa officinalis (which is commonly referred to as lemon balm), is a medicinal plant with long history of usage in the European and Middle East.
Test-tube research has shown that it has antiviral effects against avian influenza (bird flu), herpes viruses, and enterovirus 71.12,13,14,15.
An extra bonus of lemon balm? Lemon balm has also traditionally been used to improve mood and cognitive function. Research published in 2014 examined the mood and cognitive effects of foods containing lemon balm. The supplement was mixed into a beverage and into yogurt along with either natural or artificial sweeteners. Participants in both groups reported positive effects on various aspects of mood, including reduced levels of anxiety.16
Fun fact: Lemon balm can also multitask as a relaxing tea, awesome-smelling bug repellent, and more! Great deets on more uses for lemon balm can be found here.
Lemon balm is an easy (and deliciously fragrant!) addition to your herb garden. Get the benefits of lemon balm in supplement form as well, just be sure you’re purchasing from a trusted, high-quality brand.
5. ZINC
Zinc may help support a healthy immune system, normal cell and tissue growth and development, and healthy wound repair processes. It is an essential mineral that activates more than 70 enzymes within the human body, including those that assist with digestion, metabolism, protein synthesis, and carbohydrate metabolism. Zinc is also necessary for the normal absorption and actions of the B vitamins, and it plays a fundamental role in collagen formation for healthy bones, skin, and hair.
Good sources of zinc in your diet include:
- Meat, such as beef, lamb, and poultry
- Shrimp & scallops
- Oysters
- Beans & legumes
- Eggs
- Nuts
- Leafy green vegetables
- Whole grains
For an extra boost of zinc, you can find forms of highly-absorbable zinc capsules and lozenges (think of your picky kiddos!) from reputable brands in my dispensary.
6. VITAMIN D
The crucial role of Vitamin D plays in maintaining a healthy immune system is no secret. Here are some highlights from an article published in the Journal of Investigative Medicine:
Immune System:
The immune system defends the body from foreign, invading organisms, promoting protective immunity while maintaining tolerance to self. The implications of vitamin D deficiency on the immune system have become clearer in recent years and in the context of vitamin D deficiency, there appears to be an increased susceptibility to infection and a diathesis, in a genetically susceptible host to autoimmunity.
There have been multiple cross-sectional studies associating lower levels of vitamin D with increased infection. One report studied almost 19,000 subjects between 1988 and 1994. Individuals with lower vitamin D levels (<30 ng/ml) were more likely to self-report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables including season, age, gender, body mass and race[8].
All have reported an association of lower vitamin D levels and increased rates of infection.
On bone health:
The classical actions of vitamin D are to promote calcium homeostasis and to promote bone health. Vitamin D additionally promotes mineralization of the collagen matrix in bone. In humans, vitamin D is obtained from the diet or it is synthesized it in the skin (reviewed in [1]).
On Automimmune Disease:
There is increasing epidemiologic evidence linking vitamin D deficiency and autoimmune diseases including multiple sclerosis (MS), rheumatoid arthritis (RA), diabetes mellitus (DM), inflammatory bowel disease and systemic lupus erythematosus (SLE). Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. As immune cells in autoimmune diseases are responsive to the ameliorative effects of vitamin D, the beneficial effects of supplementing vitamin D deficient individuals with autoimmune disease may extend beyond the effects on bone and calcium homeostasis.
Of course, one of the best ways for your body to produce vitamin D is to get outside and let the sunshine work its magic! Vitamin D is also found in foods such as:
- Fatty fish, like tuna, mackerel, and salmon
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
- Beef liver
- Egg yolks
For an extra boost of vitamin D, I use a liquid form with a dropper at home because it’s easy to manage small dosing in my kiddos’ morning orange juice!
We could all use as much knowledge as we can get right now about smart ways to boost our immune systems. It’s a good thing Mother Nature’s got us covered with so many delicious options. Stay well, friends!
Gain access to practitioner-grade supplements with my 25% professional discount.
These statements have not been evaluated by the Food and Drug Administration. The products mentioned in this article are not intended to diagnose, treat, or cure or prevent any disease.
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Jessica Cahen, MS, CMES, CHN is an Exercise Physiologist and Holistic Nutritionist. Her company, Perfectionist Health LLC, offers Muscle Restoration and Medical Exercise services in Columbus, OH as well as holistic health & wellness coaching worldwide. Read more about Jessica and Perfectionist Health LLC at www.perfectionisthealth.com.
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Hober D, Sane F, Jaïdane H, Riedweg K, Goffard A, Desailloud R. Immunology in the clinic review series; focus on type 1 diabetes and viruses: role of antibodies enhancing the infection with Coxsackievirus-B in the pathogenesis of type 1 diabetes. Clin Exp Immunol. 2012 Apr; 168(1): 47-51.
Morgan RL, Baack B, Smith BD, Yartel A, Pitasi M, Falck-Ytter Y. Eradication of hepatitis C virus infection and the development of hepatocellular carcinoma: a meta-analysis of observational studies. Ann Intern Med. 2013 Mar 5; 158(5 Pt 1): 329-37.
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Nantz MP, Rowe CA, Muller CE, Creasy RA, Stanilka JM, Percival SS. Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. J Clin Nutr. 2012 Jun; 31(3): 337-44.
Rodrigo Arreola, Saray Quintero-Fabián, Rocío Ivette López-Roa, Enrique Octavio Flores-Gutiérrez, Juan Pablo Reyes-Grajeda, Lucrecia Carrera-Quintanar, and Daniel Ortuño-Sahagún. . Immunomodulation and Anti-Inflammatory Effects of Garlic Compounds. J Immunol Res. 2015.
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Andrew Scholey, Amy Gibbs, Chris Neale, Naomi Perry, Anastasia Ossoukhova, Vanessa Bilog, Marni Kras, Claudia Scholz, Mathias Sass and Sybille Buchwald-Werner. Anti-Stress Effects of Lemon Balm-Containing Foods. Nutrients 2014, 6(11), 4805-4821.
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