Top 20 Supplements, Natural Remedies, and OTCs for COVID: My Personal Recommendations

Introduction: The Importance of Being Prepared

Returning from my recent travels, the hustle and bustle of airports and public transport left me feeling both exhilarated and exhausted. It wasn't even 2 days before I started to notice a pounding headache, which I instantly assumed it was from the jet lag combined with the local heat wave and the salty foods I spoiled myself to during travels. The familiar scratchiness in my throat and a slight congestion was creeping in too, but I also started having high fever and chills within hours and they didn't go away all night.

As I was tossing and turning in my hotel bed, I started feeling pain in the lower back too, and started going to pee every half an hour or so, without any UTI symptoms. I assumed it was due to the high fever. With all that, I couldn't help but feel an immediate sense of urgency to go the Urgent Care next morning, but I didn't have anything handy to take that night to alleviate my symptoms. This experience served as a stark reminder of how crucial it is to be prepared for respiratory illnesses, especially when global travel exposes us to various pathogens.

The day I got my symptoms is also the date that I learned the president is sick with COVID again, and a couple of days later, as I am writing this, we just had the largest software outage in the history, impacting lots of airports and air travels in many parts of the world. When I traveled, 99% of the people were not wearing masks, and I bet that is how the crowded airports is catching travellers during this chaotic time with flight cancelations. I wonder if this is also going to trigger a stronger wave of COVID cases within weeks.

The doctor that saw me at the Urgent Care facility, came back 15 minutes after running a COVID test, to inform me I am POSITIVE indeed. I couldn't say I was completely shocked or anything, since I also had COVID back in March 2021 and May 2022. I didn't wear a mask during my travels, cause I rarely saw people wearing one, not that this would be a valid reason. It was just my reason at the time. We all make mistakes and I am paying for mine as "we speak". The second day of COVID, I started having stuffy nose, then sneezed a lot, then the runniest nose ever coupled with a cough.

Well, before I get into the real useful stuff, I gotta confess that I am usually very prepared because I am a pharmacist. I always have medicine with me, at home and in this case, I had it in my storage unit too, properly labeled with easy access to mt medicine box if needed. I was gone for a while so it made sense to put my stuff in storage. I also know what natural remedies and non-prescription items to purchase when health issues do come up, after being properly diagnosed by a doctor or another professional.

Being prepared means more than just having a thermometer and some basic pain relievers. A well-stocked supply of supplements, natural remedies, and over-the-counter (OTC) medications can make a significant difference in managing symptoms effectively and aiding a swift recovery. The right combination of these can help alleviate discomfort, boost the immune system, and prevent the escalation of minor symptoms into more serious conditions.

Except that I arrived from the airport in a storage unit that was broken into and 90% emptied out. They would've stolen by 23 year old car too, but my friend's husband is a mechanic and suggested to remove the battery and let him charge it if I am gone for a while. The storage unit was in a gated access facility with special entry codes and security systems. Forget about having access to a thermometer. It was stolen. Then 2 days later, I had to repurchase everything that I think someone should have handy whenever possible. This brings me to this blog post. I want you to have all the useful info while it's still fresh in my mind and very fresh on my counter as well.

Drumrolls please.... 🥁

In the sections that follow, I will share my top 20 personal recommendations for supplements, natural remedies, and OTC medications that I am currently using and that I have used and recommended to friends and family in the past. I also recommended it to patients, but they are usually not on board with taking so many different remedies. In that case, I recommend them to try to find combination products that have as many of these ingredients as possible and this way they cut on the amount of tablets of drops or etc. By being prepared, you too can navigate the challenges of respiratory illnesses with confidence and ease. If you don't feel like having these on hand just prior to getting sick, at least you have the list ready if such a situation does actually come up.

My Top 20 Remedies for Respiratory Health

When it comes to maintaining optimal respiratory health, incorporating a variety of supplements into your daily regimen can be highly beneficial. Here are my top 20 supplements, along with their potential benefits and supporting evidence. Don't forget to check in with your healthcare provider and get the thumbs up prior to choosing and taking any of these, and adjust doses based on your health conditions, contraindications, dietary restrictions and personal allergies history.

1. Vitamin D: Known for its role in immune function, Vitamin D can help reduce the risk of respiratory infections. Studies have shown that adequate levels of Vitamin D are associated with a lower incidence of conditions such as asthma and chronic obstructive pulmonary disease (COPD). It is also useful for heart health. I upped my dose to 5000 units daily as soon as I was diagnosed and I will continue on that dose for another 5 days after symptoms subside.

2. Zinc: This essential mineral is crucial for maintaining a healthy immune system. Zinc can help reduce the duration and severity of the common cold, which often impacts the respiratory system. Research indicates that zinc supplementation can be particularly effective in reducing symptoms of respiratory tract infections. I personally dislike the orally disintegrating tablet form as it tasted bad and it gets stuck in my throat. I stick with lozenges and use 1 every 2-3 hours while awake. I do let it dissolve in my mouth slowly.

3. Quercetin: A natural flavonoid found in many fruits and vegetables, Quercetin has antioxidant and anti-inflammatory properties. It has been shown to help alleviate symptoms of respiratory conditions such as asthma and bronchitis by reducing airway inflammation. I currently bought in liquid form , but there is a wide variety in capsule forms as well.

4. NAC (N-Acetyl Cysteine): NAC is a precursor to glutathione, a powerful antioxidant that supports lung health. It helps to thin mucus, making it easier to clear from the airways, and is often used to manage chronic respiratory conditions like bronchitis and COPD. I don't currently have this because my friend had some Guaifenesine OTC that is handy for me, but I strongly recommend you keep the NAC around if you develop a cough with COVID.

5. Elderberry: This fruit has been traditionally used to combat colds and flu. Elderberry is rich in antioxidants and has been shown to boost immune function, potentially reducing the severity and duration of respiratory infections. I love anything that has elderberry, I am currently taking a product that has Black Elderberry Fruit Extract 356mg in each 2 teaspoons as dosing.

6. Omega-3 Fatty Acids: Found in fish oil, Omega-3 fatty acids have anti-inflammatory properties that can benefit respiratory health. They may help reduce airway inflammation and improve lung function, particularly in individuals with asthma. I do not have Omega-3 handy, but I should go buy me some asap.

7. Vitamin C: An essential nutrient for immune health, Vitamin C can help protect against respiratory infections. Supplementation has been shown to reduce the duration and severity of colds and improve overall lung function. I am taking 1000mg twice daily while symptoms persist, then 1000mg for another week or so, and whenever I feel my immune system needs a boost. If you have acces to liposomal form (that is a little pricier) take that, as it is absorbed more efficiently.

8. Echinacea: Often used to prevent colds and flu, Echinacea has immune-boosting properties that can support respiratory health. Some studies suggest that it can reduce the incidence and duration of respiratory infections. I currently do not take a high dose, but I do have echinacea containing tea and also some throat lozenges. By the way, do not underestimate de power of teas!

9. Probiotics: Maintaining a healthy gut microbiome is essential for overall immune function. Probiotic supplements can help support respiratory health by enhancing the body's natural defenses against infections. I currently have something that I purchased in Europe and I am taking 1 dose daily.

10. Astragalus: This traditional Chinese herb is known for its immune-boosting properties. Astragalus can help strengthen the body's resistance to respiratory infections and improve lung function. I don't currently have this on my list of remedies that I am taking, and thats because I have handy a combination of mushrooms like Cordyceps and Reishi in liquid dropper form and I use 1 dropperful twice daily.

11. Propolis: This wonderful supplement fights against bacteria, viruses and fungi and it helps the body resists infections, including alleviating cold and flu symptoms. It is a source of flavonoids which act as antioxidants in the body, so I would keep it at home always, not just for COVID. It can be used for wound healing and skin problems amongst others, and it actively adds to the immune support. I currently have it as tincture, but you can find a variety of them and read directions on dosing.

12. Magnesium: Magnesium is needed for hundreds of biochemical reactions in the body. It supports a healthy immune system, it helps maintain nerve and muscle function, a healthy heart and helps bones remain strong. Did I mention it helps with energy, stress and insuline resistance (which most non-diabetic adults have these days and are unaware of it)? I currently take Magnesium Glycinate 360mg twice daily just until COVID goes away, then I reduce to 1 daily when needed. You may try the Maleate or Citrate or other forms, but I would probably choose Magnesium Oxide or Carbonate only if I had no other choice or say in it.

13. Turmeric: Turmeric and its active component Curcumin is a powerful antioxidant with wonderful anti-inflammatory properties. It helps for any type of pain, muscle soreness, but it also helps with inflammation in the lungs. It is better absorbed when Piperine from Black Pepper is associated, so look for a formulation that holds both, and if possible, make sure the extracts are standardised (on any supplements really, but especially this one). I personally take 1 capsule a day only, because I take it weeks at the time whenever my body or back gives me signs of pain or inflammation. You may choose to take it twice daily and continue the treatment for 5 more days after symptoms resolved.

14. Black Cumin Seed Oil: This is another wonder of the natural world used for thousand of years. It is sometimes found under the name of Black Seed Oil and it is rich in thymoquinone that gives it potent antioxidant and anti-inflammatory effects. It helps with respiratory issues, including allergies and asthma. I take it during COVID and other respiratory illnesses, but I also take it in the allergy season, both to prevent and treat the symptoms. I currently take 500mg twice daily and will continue for 2 weeks after my symptoms have improved.

15. B-Complex: A combination of Vitamin B's usually plays an important role in cell functioning, energy metabolism, immune responses, reduces pro-inflammatory cytokine levels, improves respiratory function, so it helps maintain and recover energy levels, it helps with stress, depression, anxiety, irritability, but also helps with our heart and lung health. I currently take 1 tablet daily, but I always have some handy and take when needing to chill. I like taking it with magnesium and I need to rest better or when my lumbar area pain acts up.

16. Clove: Clove is the strong spice that is sometimes used in the kitchen, that people put in hot wine, in certain fruit syrups or preserves, and it gets added to tree branches during Christmas or to the acorns in the store. It's the dry fruit of the clove tree and it has anti-inflammatory and antioxidants properties. Its ingredient Eugenol is used in the dental products due to its good smell but most importantly its numbing properties that help alleviate toothaches, help fight bacteria and viruses. It doesn't hurt that it protects the stomach from ulcers. I currently have it in drops form and only take 20 drops in a little water twice daily. I don't particularly like the taste, but COVID is probably not liking the strong flavour either. And let me tell you, as soon as you swallow it, you get a fresh pleasant sensation in your breath, which is a plus and I forget about the stronger taste.

17. Horseradish: Horseradish is a white root vegetable that is spicy and closely related to mustard and wasabi. Its pungent odor and taste make it a favorite in many kitchens and specialities. It has powerful antibacterial and anti fungal properties, but it also has respiratory benefits as it helps clear the airways. I usually have horseradish in a jar in my refrigerator, but now I went and got the liquid extract and use 1 ml twice daily. I am not crazy about the taste, but I am also not willing to take decongestants that raise the blood pressure and you can easily build up tolerance to.

18. Electrolytes: Drinking electrolytes is one of the best things someone can do when they run a fever. This prevents and treats dehydration. The right fluids and minerals are important for the good functioning of the body and all its functions, from the most basic to the most complex. I currently drink about 1 litre a day of electrolytes, added to my regular water intake and teas and other fluids. I have a product that contains magnesium, potassium, selenium, zinc, chloride and some sugars.

19. Acetaminophen: Tylenol is a commonly used name for it in some parts of the world, even though that is just one brand of it. There are thousands of products containing the Acetaminophen ingredient and you may find them under multiples names. It is the most common over the counter fever reducing medication in the world. Please dose it according to instructions on the box/bottle and discuss with your health care professional to avoid overdosing. My fever is not letting up so I have been taking 1 tablet of 500mg every 4 to 6 hours.

20. Saline Nasal Spray: Sodium Chloride is the main ingredient of a Saline Nasal. Sodium Chloride is commonly known as Salt. Salt comes from multiple sources and it's important that we don't try to mix salt and water at home to make our own saline, unless we use it to gargle the mouth then spit it out. For flushing the nose, please buy products that are approved on your local market, otherwise you risk contaminating your sinuses with God knows what impurities, bacteria or worse. I recommend Saline Nasal spray to be used many times during the day when sick with upper respiratory infection, when having allergies or when you need to alleviate your nasal dryness and congestion. I personally do not use the flush, just simply the drops or the spray.

Effective Natural Remedies for Symptom Relief

These supplements have been chosen based on their potential benefits for respiratory health, supported by scientific research and personal experience. Incorporating them into your daily routine can help bolster your respiratory system and improve overall well-being. The list could be much longer, but I am sticking to what I currently have and recommend that you do too. Again, always check with your healthcare professional before taking any of the above.

Creating a Home Health Kit: Essentials for Respiratory Illnesses

As respiratory illnesses can strike unexpectedly, having a well-prepared home health kit is crucial. A comprehensive kit ensures you can manage symptoms efficiently and monitor health conditions closely, providing both comfort and timely intervention. Here is a checklist of essential items for your home health kit:

Digital Thermometer

A digital thermometer is indispensable for monitoring fever, a common symptom of many respiratory illnesses. Accurate and quick readings allow you to track temperature changes and decide whether medical intervention is needed.

Pulse Oximeter

A pulse oximeter measures oxygen saturation in the blood, providing critical information about lung function. This device is particularly useful for individuals with conditions like asthma or chronic obstructive pulmonary disease (COPD), as it helps track oxygen levels and ensure they remain within a healthy range.

Face Masks

Face masks are essential for limiting the spread of infections, particularly in households with multiple members. They help contain respiratory droplets, reducing the risk of transmission. Keeping a stock of high-quality, comfortable masks can make a significant difference in managing respiratory illnesses.

Hand Sanitizer

Hand hygiene is paramount in preventing the spread of viruses and bacteria. An alcohol-based hand sanitizer is a convenient alternative to soap and water, ensuring hands are clean and free of pathogens, especially after coughing or sneezing.

Humidifier

A humidifier adds moisture to the air, which can alleviate symptoms like dry throat, nasal congestion, and coughing. It is particularly beneficial during winter months or in dry climates, where indoor air can become excessively dry and exacerbate respiratory conditions.

In addition to these items, consider practical storage solutions to keep your health kit organized. A dedicated cabinet or a labeled box can ensure all items are easily accessible and well-maintained. Regularly check the kit to replace expired items and replenish supplies as needed. A well-organized home health kit is a proactive step in managing respiratory illnesses effectively.

Conclusion: Staying Healthy and Resilient

In our exploration of the top 20 supplements, natural remedies, and over-the-counter (OTC) medications for respiratory illnesses, I've highlighted a variety of options to bolster respiratory health. From essential vitamins and minerals like Vitamin C and Zinc to herbal remedies such as Black Seed Oil and Elderberry, these tools can help enhance your immunity and mitigate symptoms of respiratory conditions. Additionally, other OTC medications like decongestants and antihistamines provide relief when symptoms arise, but I only added a fever reducer to the list because I like using natural remedies to alleviate most of my symptoms.

Staying prepared with the right combination of supplements, natural remedies, and OTC medications is crucial, especially during travel or seasonal changes when respiratory illnesses are more prevalent. It's important to remember that while these options can support your health, they should be used as part of a comprehensive approach to well-being. This includes maintaining a balanced diet, staying hydrated, getting adequate rest, and practicing good hygiene.

Furthermore, always consult with healthcare professionals for personalized advice tailored to your specific health needs. They can help you navigate the vast array of available options and ensure that your choices are safe and effective, particularly if you have pre-existing conditions or are taking other medications. Staying informed about the latest health recommendations and advancements is also vital, as it enables you to make educated decisions about your health.

Ultimately, the key to resilience in the face of respiratory illnesses lies in a proactive approach to health and wellness. By integrating the right supplements, natural remedies, and OTC medications into your routine, you can better protect yourself and maintain overall health. Remember, the journey to optimal health is ongoing, and staying vigilant and informed is your best defense.