Vitamin D3 5000 iu (you need to take K2 with this, either through diet... animal products like gouda cheese, pate, liver, grassfed butter, red meat etc... or a supplement). NB, K1 in green leafies is a different vitamin and there is very limited conversion to K2. K2 is necessary to prevent hypercalcemia (sp). You want calcium correctly deposited in your bones & teeth, not your soft tissues.
Zinc 50mg. Important for preventing viral replication and supporting immune function.
Vitamin C 200mg. Supportive for immune function. Would take a higher strength, but just using what we have from Aldi at the mo.
Also consuming loads of quercetin & EGCG rich foods like red onions, apples, red cabbage, green tea etc, as they act as zinc ionophores, which act as a kind of lock-keeper, opening up channels for zinc ions to enter the cells. Same mechanism as hydroxychloroquine, which has shown promise in early drug trials. Don’t know if it’s enough to be effective, but they’re healthy foods to eat anyway.
Fermented foods like sauerkraut and kimchi. It’s been shown in scientific trials that fermenting veg increases the bioavailability of zinc.
Cooking with turmeric, fresh garlic, fresh ginger. Probably only play a non statistically significant role in immunity, but the garlic helps with social distancing 