Vitamins & Supplements

I'm not keen on suggesting you take any individual supplement permanently. Individual supplements don't contain the synergistic qualities necessary for optimal health, and they are not a substitute for a healthy lifestyle. Take vitamin C, for example. When you eat an orange, you receive a daily dose of vitamin C, fiber, sugar, protein, vitamin A, and calcium. Unless blended with other nutrients, a vitamin C supplement, on the other hand, contains ascorbic acid. That's it. 

 

Here's another example. Vitamin D's primary role is to raise intestinal calcium absorption. Calcium is beneficial, but excessive intake can lower potassium and magnesium levels and increase copper retention. Therefore, taking vitamin D can exacerbate the issue because it continues to increase calcium levels.

 

Taking an individual supplement for a short period can help you get over a deficiency hump. The body is intelligent and, under normal circumstances, eliminates what it doesn't need. However, taking large doses of individual supplements can cause vitamin and mineral imbalances. Taking a multivitamin, which can be taken indefinitely, is the exception. Also, if you're over 30, taking a full-spectrum dietary enzyme supplement is another exception. Dietary enzymes facilitate digestion and enhance nutrient absorption. 

 

Only take multi-mineral supplements when you're sure you're deficient. So, how do you know if you're deficient? Have a hair mineral analysis test done. You'll find a resource here. You must consult your doctor before taking mineral supplements if you have kidney or gallbladder problems. Otherwise, take only half the recommended dose of minerals for a couple of weeks, then increase to the full dosage in the third week, as long as there are no symptoms of constipation, gas, bloating, digestive problems, or discomfort. If any of these appear, reduce the dose to one-quarter and start from there. 

 

The following is a general reference to the specific vitamins and minerals your body needs for a healthy immune system and to rebuild your cells, tissues, and bones. It is not a complete list by any means. However, these are the "must-haves" your body needs for optimal immunity.

 

 

Vitamins

 

B Vitamins

 

B-1 (thiamine) is known to fight against infections, including Herpes Simplex Virus. However, there are two different types of B-1: water-soluble and fat-soluble. You want to take the fat-soluble variety called Benfotiamine. Take 75-300 mg each day. Rice bran (hulls), pork, beef, ham, fresh peas, beans, bread, wheat germ, oranges, enriched pasta, and cereals contain vitamin B-1.

 

B2 (riboflavin) - 75-300 mg daily. Poultry, fish, fortified grain, cereals, broccoli, turnip greens, asparagus, yogurt (only plain, organic), milk, and cheese.

 

B3 (niacin) - 0-300 mg daily. Chicken breast, tuna, veal, beef liver, Brewer's yeast, broccoli, carrots, cheese, cornflower, dandelion greens, dates, eggs, fish, pork, milk, potatoes, peanuts, and tomatoes.  

 

B6 (pyridoxine) - 50-200 mg daily is usually adequate. I suggest 85-100 mg daily. You need enough B6 to absorb B12. You can take up to 200 mg each day. However, anything over 500 mg taken for a few short months can be toxic. B-6 is in poultry, light meat, such as chicken or turkey breast, free-range eggs, crab meat, bananas, artichokes, tomato paste, sweet potatoes, sunflower seeds, pork chop, medium or slice of loin, tuna, sole, sardines, cod, mackerel or haddock, beef, Brewer's yeast, wheat germ, oats, avocado, brown rice, cabbage, dried fruit, and molasses.  

 

B9 (folic acid) - 800 mcg daily. Pinto beans, navy beans, asparagus, lima beans, artichokes, soybeans, peanut butter, Brussels sprouts, apple (medium), black-eyed peas, avocado, sunflower seeds, spinach (boiled), broccoli, bananas, oranges, chicken liver, beef liver, and wheat germ.

 

Note: Take methyl folate instead if you have the MTHFR Gene Mutation.

 

B12 (cyanocobalamin) - 500-1000 mcg daily. B-12 is extremely important for handling viruses. B-12 is often depleted in those with a pH imbalance. Salmon, tuna, sole, haddock, cod, herring, oysters (cooked), clams, King's crab, yogurt (only plain, organic), lean beef, ham, lamb, chops, leg or shoulder, macaroni and cheese, enriched bran or wheat flakes, eggs, camembert, gorgonzola cheese, blue cheese, milk (organic), and liver contain vitamin B-12.  

 

Note: DO NOT take single B vitamins other than B-12. They may cause deficiencies in the other B vitamins. Instead, take B-12 or a B-complex (50 mg) daily and extra B-12 if you like. 

 

 

Vitamin C

 

Vitamin C has antiviral properties and has shown great promise in inhibiting inflammatory reactions in the body. It's also a powerful immune booster. Taking vitamin C, a potent antioxidant such as quercetin, and vitamin D3 can help protect you from viruses and shorten the duration of colds and flu. People with more severe COVID-19 symptoms often have low vitamin C levels. However, over-the-counter vitamin C tablets, on average, lack the synergistic nutrients found in fresh citrus fruit. Therefore, your vitamin C supplement should contain bioflavonoids. Aim for at least 500 mg daily, but not more than 5000 mg in divided doses.

 

When you live with the Herpes Simplex Virus, it's essential to understand that typical ascorbic acid supplements are very acidic. Ascorbic acid doesn't signal an alkaline response, unlike citrus fruit. Instead, it triggers an acid response in the blood, which may trigger an outbreak. If you experience outbreaks while taking vitamin C, try reducing your dose, taking a buffered form of C, or supplementing with rose hips or camu camu, which are rich in vitamin C.

 

Obtaining vitamin C from your diet is still the most effective way to prevent disease. Foods containing vitamin C are oranges and orange juice, honeydew or watermelon, red and green bell peppers, broccoli (fresh or frozen, papaya, Brussels sprouts, strawberries, cantaloupe, mangos, onions, dandelion greens, radishes, asparagus, avocados, pineapple, watercress, collard greens, kale, kiwi, lemons, and pink grapefruit. Some of these foods may be triggers for HSV. You might also see my HSV Remedy Review: Vitamin C. 

 

Note: Glutathione is five times stronger than vitamin C, removes carcinogens, promotes cellular survival, and lowers disease risk. While you still need vitamin C, you may want to consider supplementing with glutathione for added protection. 

 

 

Co-Enzyme Q-10

 

Co Q-10 is a vitamin-like enzyme found in the mitochondria (every cell in your body) that harvests ATP (energy) from the foods you eat. Viruses, such as the Herpes Simplex Virus, depend on ATP to thrive. So do you. If fatigue and weak or sore muscles are a problem, consider taking this enzyme to bolster your energy reserves. 

 

 

Vitamin D-3

 

Vitamin D isn't a vitamin. It's hormone-like and one of the most required "vitamins" in the body. If you live in a low-sunlight environment, consider supplementing with vitamin D3. A deficiency in vitamin D3 can lead to the following conditions.

 

 

Blood tests can reveal how deficient you are in particular nutrients. Women going through menopause should have this checked along with other blood tests.  

 

Take 400-1200 IU of vitamin D3 daily, or refer to the following guidelines to determine the appropriate dose for you. Additionally, spending at least 15 minutes in early morning or late evening sun (up to 40 minutes for darker-skinned individuals) can provide a healthy dose of vitamin D3 for the day, but only during spring and summer. Continue using your sunscreen during peak hours of the day.

 

Foods containing vitamin D3 (or that help to maintain vitamin D levels) are Atlantic mackerel and cod, eggs, sardines, salmon (saltwater fish), mushrooms, herring, mackerel, liver, cod liver oil, evaporated milk, corn flakes, milk (fortified), raisin bran, granola, leafy green vegetables, and vitamin D fortified dairy products.

 

Note: Never exceed 2000 IU of vitamin D without a doctor's permission. It can be toxic. Moreover, DO NOT take vitamin D3 at the same time you take vitamin A, as they compete. Vitamin D should be taken with vitamin K unless you have a blood-clotting disorder or are taking blood-thinning medication. 

 

 

Fiber

 

Lack of dietary fiber leads to gastrointestinal problems and anxiety. Fiber helps you maintain regular bowel movements and, most importantly, feeds the healthy bacteria in your gut microbiome. Feeding beneficial gut bacteria keeps harmful bacteria from overgrowing. One serving of Fiber One cereal will provide over half of your daily fiber needs (and it tastes good). Foods containing fiber are apples, beans, legumes, split peas, barley, whole grains, avocado, broccoli, rice, popcorn, nuts, potatoes, berries, bran cereal, pear, oatmeal (not as much as you'd think), artichoke, banana, and coconut (coconut meat is a known HSV trigger). 

 

 

Minerals

 

Calcium

 

Calcium and other minerals (potassium, sodium, selenium, magnesium, chromium, iron, manganese, and phosphorus) can be depleted when the body overuses its buffering system to neutralize acids. Phosphorus balances acids, and manganese activates enzymes necessary to combat acidosis.

 

It's essential to take a calcium supplement that is quickly absorbed. Some say coral calcium works the best, but calcium citrate does quite well for combating acidosis and is easily absorbed and tolerated. Calcium carbonate, orotate, phosphate, or bone meal calcium can also be helpful. Do not use the gluconate form if you are allergic to corn. Additionally, calcium lactate has a poor reputation for balancing pH levels.

 

Some foods containing calcium are asparagus, yellow string beans, milk (organic), ice cream (only all-natural will do), spinach, eggnog, cheddar cheese (and most other aged cheese), soymilk, kale, baked beans, pink salmon, tuna and sardines (canned is fine), Swiss cheese, goat's milk, oranges, sweet potato, parsley, peppermint, watercress, bok choy, and collard greens (and other leafy greens).

 

 

Magnesium

 

Magnesium supports the immune system. You cannot have a healthy immune system without it. Without magnesium, zinc, and vitamin D, your immune system will not function optimally. However, those with very low pH (below 5.8) may not be able to digest magnesium properly. Digestive enzyme supplements can help you absorb magnesium. Or, try a topical magnesium spray. Foods containing magnesium are brown rice, soybeans, shrimp, cashews, fortified cereals (bran or wheat), tomato paste, potatoes, white or sweet, baked, salmon, peanuts, cashew, Brazil and pine nuts, sunflower and sesame seeds, spinach, oatmeal, avocado, Brewer's yeast, grapefruit, green leafy vegetables, cantaloupe, lemons, haddock, salmon, yogurt (only plain, organic), bananas, navy and lima beans, broccoli, apples, apricots, wheat, orange juice (fortified), carob, collard greens, mustard greens, sardines (with bones), figs, prunes, oats (whole), asparagus, tofu, watercress, whey, ice cream (natural), mineral water, cheese (aged more than 30 days), and parsnips.

 

 

Molybdenum

 

Molybdenum is a trace mineral that directly keeps herpes in remission by helping the body eliminate toxins, such as aldehyde, a neurotoxin (nerve poison). Unless you eat beans, grains, or organ meats, you are likely deficient in this essential mineral. It plays such a crucial role that I wanted you to be aware of its importance.

 

 

Selenium

 

Due to its antiviral effects, selenium plays a significant role in preventing herpes outbreaks. It is found in foods such as Brazil nuts, sunflower seeds, cod and tuna fish, eggs, and liver. Selenium may also reduce the risk of Crohn's flares, certain cancers, and autoimmune diseases, including thyroid disorders. 

 

 

Zinc

 

Zinc is a mineral that works in conjunction with other minerals to help buffer acidosis and maintain a balanced pH. Studies show that skin creams containing zinc help speed up the healing of herpes lesions by 40%. Zince also reduces pain and relieves diaper rash. When taken orally, zinc can help treat acne. Zinc is antiviral, repelling and weakening viruses. Zinc is essential for maintaining HSV remission. It also helps deactivate herpes and inhibit its replication when applied topically. There is no clinical evidence that oral zinc is as effective as topical zinc. I provide a three-ingredient zinc ointment recipe here. Zinc is found in foods such as avocado, beef, pork, crab, oysters, pumpkin seeds, spinach, beans, lentils, green peas, dairy products, chocolate (which can trigger HSV outbreaks), garlic, and whole-grain cereals (except oats). Oral zinc should be limited to no more than 50 mg per day. Taking 50 mg of zinc, 1000 mg of vitamin C, and 1000 mg of lysine daily may help prevent outbreaks. Zinc may interact with certain antibiotics and Cisplatin, a chemotherapy drug.

 

 

Potassium & Sodium

 

Foods are usually the best way to meet your potassium and sodium needs. Foods containing potassium are tomato paste, lima beans, artichokes, dried peaches, apricots, cantaloupe, milk, potato (baked), chestnuts, almonds (an HSV trigger), sole, sardines, salmon, cod, turkey (light), yogurt (only plain, organic), watermelon, grapefruit juice, scallions (steamed), bananas, winter squash, asparagus, and cauliflower. Your body requires 1,000-3,500 mg of sodium per day. However, it's not the typical "good for nothing" table salt found on store shelves that causes disease. Your body requires sea salt. Please note that Himalayan and Celtic sea salts do not contain iodine. 

 

 

Iodine 

 

Iodine is a mineral necessary for multiple bodily functions, including metabolism. A deficiency or excess of iodine in the body most commonly presents as Hypothyroidism or Hyperthyroidism, respectively. An iodine deficiency can also cause problems with digestion, inflammation, and immunity, which is why iodine is essential in putting HSV in remission. Furthermore, an iodine deficiency causes you to be more susceptible to bacterial and viral infections. Some people keep herpes in remission by taking 2-3 drops of Lugol's iodine every other day.

 

Iodine doesn't accumulate or remain in the body for more than a day or two after you stop taking it. The kidneys excrete iodine with urine. However, if you suspect you may be iodine-deficient, consult your doctor to determine if a test is necessary before supplementing. 

 

Iodine is found in plain low-fat yogurt (and some other dairy products), seafood (such as cod, shrimp, and tuna), and sea vegetables. Seaweed is likely the best option for meeting your iodine needs. A 10-gram serving of dried nori seaweed (used in sushi) contains up to 232 mcg of iodine. I discuss the medicinal benefits of seaweed and algae here.

 

If you decide to supplement iodine, I suggest oral drops rather than capsules or tablets. The body more easily assimilates drops. You can add 2-3 drops to a liter of water and drink it if you prefer. According to the RDA, the recommended daily allowance (RDA) for iodine in healthy adults is 150 mcg. However, this is a minimum amount. 300-400 mcg would be better. I suggest 150-300 mcg, which still allows for adequate dietary iodine without causing issues.

 

Iodine is also found in iodized salt. However, iodized table salt is not considered healthy. Sea salt contains some iodine, but very little, and Himalayan and Celtic sea salts contain no iodine.

 

Note: Avoid iodine if you have an autoimmune disorder that affects the thyroid, such as Hashimoto's Disease.

 

 

Iron

 

Iron is essential for the production of hemoglobin, a protein found in red blood cells. Red blood cells carry oxygen throughout your body. Iron is also vital for a fully functioning immune system. If your iron levels are too high or too low, they can cause serious health problems, such as Anemia. But here's the thing. Viruses LOVE iron. So, watch your iron intake, considering both the iron in your supplements and the foods you eat. Some foods are high in iron, such as wakame (a type of seaweed).

 

Prebiotics & Probiotics

 

Prebiotics, probiotics, and dietary enzymes are necessary for a healthy gut microbiome. Probiotics calm the immune system. Some prebiotics and probiotics can stimulate histamine release, which can trigger herpes outbreaks. Just about everyone can take bifidobacterium (longum and infantis) and lactobacillus (rhamnosus, salvarius, and plantarum) without any problems. People with autoimmune disorders often have a deficiency in these essential bacteria.

 

Bob's Red Mill Unmodified Potato Starch (not potato flour!) can replace prebiotics to feed healthy gut bacteria, even if you're nightshade intolerant. Potato starch, like prebiotic products, increases butyrate in the colon. Low levels of butyrate can cause Schizophrenia, Bipolar Disorder, and mental health disorders. Spore-forming probiotics work very well to increase butyrate production. 

 

Note: If you have SIBO, prebiotics, including potato starch, can worsen symptoms. Start with only 1/4 teaspoon mixed in a smoothie or a lukewarm beverage. Never heat it. It will lose its effect.

 

 

Omega 3s & Sea Supplements

 

Fish oil supplements should be harvested from unpolluted waters. Spirulina, sea kelp, and Klamath Lake Blue-Green Algae are considered completely safe. See The Herpothecary for supplement product suggestions.  

 

 

Specialty Supplements for HSV

 

If you coexist with the Herpes Simplex Virus, see Specialty Supplements for HSV.