How I helped my Immune System through Covid-19

Monday 22nd November I finished a great online session with a group of ladies Week 3 Break Free From Your Limiting Beliefs.

That night I tossed and turned, with a scratchy throat, which I just put down to a seasonal cold.

And an unusual campfire burning smell in my nose. I didn't think too much of this.

Tuesday I woke a little fatigued not something I'm used thankfully since I changed my diet to properly balance my blood sugars over last 18 months.

I just powered on, collected my boys from school but felt unsually exhausted.

We had antigen tests at home, so the family decided to check to see was it a cold we were getting or something else.

Everyone else in my house got negative, 'I'll be the same I don't need to waste test'
But to my surprise I got a positive result.

That night my temperature increased and I tossed and turned some more.

Another antigen test the following morning, positive.

PCR test the following day confirmed I had the virus.

Wednesday morning I needed paracetamol the last time I took paracetamol was in labour. I'd rather find root of my pain and solve it but the headache and what felt like glass in my throat was very uncomfortable. And I don't take paracetamol easily.

Apart from rest and isolation, time for me to think what can I do to really support myself and my immune system through this.

Note: this is not medical advice, please seek advice from your GP or healthcare provider if you test positive.
This is not sponsored, these are the supplements I chose to use.

Vitamin D:
  • There is now strong evidence that vitamin D can reduce the likelihood and severity of Covid-19 infection.
  • Vitamin D deficiency is common across all age groups in the Irish population.
  • Skin exposure to sunlight is the major source of vitamin D; however, we do not get sufficient sunshine in Ireland to make enough vitamin D for enhanced immune function, especially during wintertime.

  • Dietary intake of vitamin D are also low, meaning that the Irish adult population cannot achieve optimal vitamin D levels for immunity from food and sunshine alone.

  • Adults in Ireland, therefore, require vitamin D supplements.

This is the Vitamin D3 liquid supplement I took, this brand has fat added, Vitamin D is Fat soluble so needs fat to be absorbed by the body. 

Test Don't Guess Your Vitamin D Levels

Vitamin K2:

Vitamin D3 & K2 work in partnership to support healthy bones

Vitamin K2 works together with Vitamin D3 to support healthy bones. Vitamin K2 helps to make sure that calcium is deposited where it needs to be in the bones and not elsewhere such as the arteries.

So if supplementing with Vitamin D it is important to include Vitamin K2 for proper absorption.

Vitamin D’s role in supporting balanced immune health is now well understood, but many people are unaware that vitamin K may have a part to play too.  

Reduced vitamin K has been identified as a potential risk factor in COVID-19. In a study published in Clinical Infectious Diseases in May 2020, researchers aimed to evaluate whether vitamin K status is reduced in patients with severe COVID-19. Included in the study were 123 patients admitted with COVID-19 and 184 controls. They found that vitamin K status was reduced in patients with COVID-19 and related to poor prognosis.

This is the brand of Vitamin K I used.

Vitamin C:

When a person is infected the amount of Vitamin C required increases dramatically. This is illustrated by the depletion of vitamin C levels in leucocytes, critical for immune response, during colds and flu. These critical immune cells normally have more than 10-fold higher vitamin C levels than other cells.

Case reports indicate greater effect with doses of 15+ g/day, pre treating the dose to ‘bowel tolerance’ levels.

Vitamin C in high doses can cause diarrhoea.

During infection most people can tolerate 1 g/hr without diarrhoea. Dr Linus Pauling’s recommendation – to start with a loading dose of 2 or 3 g, then take 1g/hr until symptoms disappear.


This was the Vitamin C brand I used.


In a study, which appears in the journal Nutrients, the researchers analysed data from 249 adults admitted to the hospital’s COVID-19 unit between March 2020, and April 2020.

Approximately 23% of the participants had low serum zinc levels at admission. Participants with low zinc levels were more likely to experience severe COVID-19 and increased levels of inflammatory markers.

For the participants with healthy zinc levels, the time to recovery was approximately three times less than for those with a low serum level: 8 days versus 25 days, respectively.

Because the body does not store zinc, it is important to maintain consistent intake through supplements or daily intake through food.

This is the brand of zinc I used.


An amino acid you may be familiar with if you suffer with cold sores.

L-lysine blocks amino acids such as arginine that are responsible for spreading viruses throughout the body.

In one study approximately 80% of acute stage covid-19 sufferers given Lysine displayed a minimum of 70% reduction in symptoms in the first 48 hours.

Lysine may eliminate or greatly reduce a fever quickly. Significant reduction in symptoms varied from 4 hours to 18 hours with only a few symptoms remaining was observed in the study group.

This is the brand of Lysine I used.

Epsom Salt Bath:

Soaking in a hot Epsom Salt bath can help body rest, recover, detoxify and increase white-blood cell count.

This naturally-occurring mineral will ease muscle aches and help you get a good night’s rest, so you can recover faster. Some doctors say it will even speed healing by detoxifying your body and increasing your white blood cell count.

Soaking in Epsom salt helps a process called vasodilation, which increases white blood cell production and helps the body fight illnesses quicker.

It has an alkalizing effect, which gives your immune system a boost.

Add at least 4 cups of Epsom salt per bath to helps improve circulation and reduce the length of the symptoms.

Getting a virus is the body’s way to force us to detoxify, and an Epsom salt bath is a gentle detox.

Do not do have a hot epsom salt bath if you have blood pressure issues or are on blood pressure medication, or prone to seizures or fainting.

These are the Epsom Salts I used.


“Feed a cold, starve a fever” is a well known phrase. The belief is that eating food may help the body generate warmth during a “cold” and that avoiding food may help it cool down when overheated.

I have been building up fasting to help lower my blood glucose levels under the guidance of Niamh Burke Nutrition for the last number of months.

And it was easy for me to naturally fast especially in the first week of experiencing symptoms.

Autophagy Benefits & Fasting

To quote a few studies from the past several years, autophagy is “a process of cellular housekeeping” that’s crucial for “cellular quality control,” and that allows for cells to better “adapt to stress.”

How does autophagy benefit people?

On a basic level, autophagy is already a crucial part of cell function, in which “unnecessary or dysfunctional” cell components are disassembled, such as ones that might otherwise lead to illness.

Some studies have found autophagy to help fight infectious disease, regulate inflammation, and bolster the immune system.

With plenty of rest and hydration I first got symptoms Tuesday afternoon and after following the above I felt much better by Saturday afternoon - 5 days and continued to isolated as directed by guidelines.

Day 6 & 7 I did feel like my fever and fatigue was back worse than ever.

Today 14 days since I first experienced symptoms I'm back to feeling like my normal self.

I hope this resource helps someone who's symptoms are not too bad.

Note: Check with a pharmacist or GP if you are currently on any medication before you add in any food supplements to ensure there are no contraindications.


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