Does Vitamin D Help Against COVID?

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Vitamin D does benefit the immune system in quite a number of ways.

For example, it…

All that said and done, sometimes taking vitamin D can actually create problems:

The Mistake That Weakens Your Immunity: How Taking Vitamin D Supplements Can Sabotage Your Vitamin D Levels

But, it can be done right, so let’s assume you do it right, and…

So how about vs COVID?

Researchers (Dr. JoAnn Manson et al.) looked into this, and specifically tested whether high-dose vitamin D3 could reduce COVID severity or prevent infections in a large randomized trial, charmingly called the VIVID study.

What they did: participants (1,747 adults with COVID, plus 277 household contacts) took vitamin D3 at 9,600 IU per day for 2 days followed by 3,200 IU per day for 4 weeks, while the control group received a placebo.

As for the results:

  • Did it reduce infection? No, it didn’t lower the risk of being infected for the household members.
  • Did it reduce the severity? No, it didn’t reduce the severity, nor the number of healthcare visits, hospitalizations, or deaths.
  • Did it have any benefit vs COVID? Yes, somewhat, maybe, when it came to the further-down-the-line symptoms, such as fatigue, shortness of breath, brain fog, and other long COVID symptoms.
    • Specifically, 21% of vitamin D users reported persistent symptoms at 8 weeks versus 25% in the placebo group.
      • You might be wondering how significant that difference is. Given the same size, the difference was borderline statistically significant, meaning it could represent a real effect but the evidence isn’t strong enough yet to confirm it.

Dr. Manson herself concluded that the trial found no benefit for acute COVID, but the long COVID symptom reduction is “promising” and should be tested in larger studies.

You can find the paper itself, here: A Randomized Trial of Vitamin D Supplementation and COVID-19 Clinical Outcomes and Long COVID: The Vitamin D for COVID-19 Trial

Want to try supplemental vitamin D3?

We don’t sell it, but here for your convenience is an example product on Amazon 😎

But watch out with the doses, if supplementing vitamin D in either form, because…

Vit D + Calcium: Too Much Of A Good Thing? ← this also talks about safe and effective doses, and what goes wrong if you take too much

Want to learn more?

Check out:

What Can Be Done About Long COVID? ← scientists have found a possible cure, a procedure known as epipharyngeal abrasive therapy, which as enjoyable as it sounds, and is not yet proven to cure it completely (although to give it its due, the science so far really is promising)

Take care!

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  • The Brain-Skin Doctor

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    Of Brains And Breakouts

    Today’s spotlight is on Dr. Claudia Aguirre. She’s a molecular neuroscientist, and today she’s going to be educating us about skin.

    What? Why?

    When we say “neuroscience”, we generally think of the brain. And indeed, that’s a very important part of it.

    We might think about eyes, which are basically an extension of the brain.

    We don’t usually think about skin, which (just like our eyes) is constantly feeding us a lot of information about our surroundings, via a little under three million nerve endings. Guess where the other ends of those nerves lead!

    There’s a constant two-way communication going on between our brain and our skin.

    What does she want us to know?

    Psychodermatology

    The brain and the skin talk to each other, and maladies of one can impact the other:

    • Directly, e.g. stress prompting skin breakouts (actually this is a several-step process physiologically, but for the sake of brevity we’ll call this direct)
    • Indirectly, e.g. nervous disorders that result in people scratching or picking at their skin, which prompts a whole vicious cycle of one thing making the other worse

    Read more: Psychodermatology: The Brain-Skin Connection

    To address both kinds of problems, clearly something beyond moisturizer is needed!

    Mindfulness (meditation and beyond)

    Mindfulness is a well-evidenced healthful practice for many reasons, and Dr. Aguirra argues the case for it being good for our skin too.

    As she points out,

    ❝Cultural stress and anxiety can trigger or aggravate many skin conditions—from acne to eczema to herpes, psoriasis, and rosacea.

    Conversely, a disfiguring skin condition can trigger stress, anxiety, depression, and even suicide.

    Chronic, generalized anxiety can create chronic inflammation and exacerbate inflammatory skin conditions, such as those I mentioned previously.

    Chronic stress can result in chronic anxiety, hypervigilance, poor sleep, and a whole cascade of effects resulting in a constant breakdown of tissues and organs, including the skin.❞

    ~ Dr. Claudia Aguirra

    So, she recommends mindfulness-based stress reduction (MBSR), for the above reasons, along with others!

    Read more: Mind Matters

    How to do it: No-Frills, Evidence-Based Mindfulness

    And as for “and beyond?”

    Do you remember in the beginning of the pandemic, when people were briefly much more consciously trying to avoid touching their faces so much? That, too, is mindfulness. It may have been a stressed and anxious mindfulness for many*, but mindfulness nonetheless.

    *which is why “mindfulness-based stress reduction” is not a redundant tautology repeated more than once unnecessarily, one time after another 😉

    So: do try to keep aware of what you are doing to your skin, and so far as is reasonably practicable, only do the things that are good for it!

    The skin as an endocrine organ

    Nerves are not the only messengers in the body; hormones do a lot of our body’s internal communication too. And not just the ones everyone remembers are hormones (e.g. estrogen, testosterone, although yes, they do both have a big impact on skin too), but also many more, including some made in the skin itself!

    Dr. Aguirra gives us a rundown of common conditions, the hormones behind them, and what we can do if we don’t want them:

    Read more: Rethinking The Skin As An Endocrine Organ

    Take-away advice:

    For healthy skin, we need to do more than just hydrate, get good sleep, have good nutrition, and get a little sun (but not too much).

    • We should also practice mindfulness-based stress reduction, and seek help for more serious mental health issues.
    • We should also remember the part our hormones play in our skin, and not just the obvious ones.

    Did you know that vitamin D is also a hormone, by the way? It’s not the only hormone at play in your skin by a long way, but it is an important one:

    Society for Endocrinology | Vitamin D

    Want to know more?

    You might like this interview with Dr. Aguirre:

    The Brain in Our Skin: An Interview with Dr. Claudia Aguirre

    Take care!

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  • Macadamias vs Pecans – Which is Healthier?

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    Our Verdict

    When comparing macadamias to pecans, we picked the pecans.

    Why?

    It’s close!

    In terms of macros, they’re very close, though pecans have slightly more fiber, carbs, and protein, and while the total fat figure is comparable (very slightly more for macadamias), the lipids profile is in pecans’ favor, as while they’re both rich in monounsaturated fat, macadamias have more saturated fat and pecans have more polyunsaturated fat. All in all a win for pecans here, though honestly, it’s marginal.

    In the category of vitamins, macadamias have more of vitamins B1, B2, B3, and B6, while pecans have more of vitamins A, B5, B9, and E. The margins of difference are comparable too, so it’s a clear tie in this round.

    When it comes to minerals, macadamias have more calcium, iron, and magnesium, while pecans have more copper, manganese, phosphorus, potassium, selenium, and zinc. An easy win for pecans here.

    Adding up the sections makes for an overall win for pecans, but macadamias are great too, so by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Why You Should Diversify Your Nuts

    Enjoy!

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  • Hawthorn For The Heart (& More)

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    Hawthorn, The Heart-Healthy Helper

    Hawthorn, a berry of the genus Crataegus (there are many species, but they seem to give more or less the same benefits), has been enjoyed for hundreds of years, if not thousands, as a herbal remedy for many ailments, mostly of the cardiovascular, digestive, and/or endocrine systems:

    Crataegus pinnatifida: Chemical Constituents, Pharmacology, and Potential Applications

    Antioxidant & Anti-inflammatory

    Like most berries, it’s full of helpful polyphenols, with antioxidant and anti-inflammatory properties. Indeed, as Dr. Nabavi et al. wrote,

    Crataegus monogyna Jacq. (hawthorn) is one of the most important edible plants of the Rosaceae family and is also used in traditional medicine.

    Growing evidence has shown that this plant has various interesting physiological and pharmacological activities due to the presence of different bioactive natural compounds.

    In addition, scientific evidence suggests that the toxicity of hawthorn is negligible. ❞

    ~ Dr. Nabavi et al.

    Read in full: Polyphenolic Composition of Crataegus monogyna Jacq.: From Chemistry to Medical Applications

    While “the toxicity of hawthorn is negligible” may be reasonably considered a baseline for recommending an edible plant, it’s still important as just that: a baseline. It’s good to know that berries are safe, after all!

    More positively, about those antioxidant and anti-inflammatory properties:

    Polyphenols from hawthorn peels and fleshes differently mitigate dyslipidemia, inflammation and oxidative stress

    This one was a mouse study, but it’s important as it about modulating liver injury after being fed a high fructose diet.

    In other words: it a) helps undo the biggest cause of non-alcoholic fatty liver disease, b) logically, likely guards against diabetes also (by the same mechanism)

    Anti-Diabetes Potential

    Curious about that latter point, we looked for studies, and found, for example:

    Noteworthily, those studies are from the past couple of years, which is probably why we’re not seeing many human trials for this yet—everything has to be done in order, and there’s a lengthy process between each.

    We did find some human trials with hawthorn in diabetes patients, for example:

    Hypotensive effects of hawthorn for patients with diabetes taking prescription drugs: a randomised controlled trial

    …but as you see, that’s testing not its antidiabetic potential, so far demonstrated only in mice and rats (so far as we could find), but rather its blood pressure lowering effects, using diabetic patients as a sample.

    Blood pressure benefits

    Hawthorn has been studied specifically for its hypotensive effect, for example:

    Promising hypotensive effect of hawthorn extract: a randomized double-blind pilot study of mild, essential hypertension

    As an extra bonus, did you notice in the conclusion,

    ❝Furthermore, a trend towards a reduction in anxiety (p = 0.094) was also observed in those taking hawthorn compared with the other groups.

    These findings warrant further study, particularly in view of the low dose of hawthorn extract used.❞

    ~ Dr. Ann Walker et al.

    …it seems that not a lot more study has been done yet, but that is promising too!

    Other blood metrics

    So, it has antidiabetic and antihypertensive benefits, what of blood lipids?

    Hawthorn Fruit Extract Elevates Expression of Nrf2/HO-1 and Improves Lipid Profiles

    And as for arterial plaque?

    Clinical study on treatment of carotid atherosclerosis with extraction of polygoni cuspidati rhizoma et radix and crataegi fructus: a randomized controlled trial

    here it was tested alongside another herb, and performed well (also against placebo).

    In summary…

    Hawthorn (Crataegus sp.) is…

    • a potent berry containing many polyphenols with good antioxidant and anti-inflammatory effects
    • looking promising against diabetes, but research for this is still in early stages
    • found to have other cardioprotective effects (antihypertensive, improves lipid profiles), too
    • considered to have negligible toxicity

    Where can I get it?

    As ever, we don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • What are the symptoms of measles? How long does the vaccine last? Experts answer 6 key questions

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    So far in 2025 (as of May 1), 70 cases of measles have been notified in Australia, with all states and territories except Tasmania and the Australian Capital Territory having recorded at least one case. Most infections have occurred in New South Wales, Victoria and Western Australia.

    We’ve already surpassed the total number of cases recorded in all of 2023 (26 cases) and 2024 (57 cases).

    Measles outbreaks are currently occurring in every region of the world. Most Australian cases are diagnosed in travellers returning from overseas, including popular holiday destinations in Southeast Asia.

    But although Australia eliminated local transmission of measles in 2014, recently we’ve seen measles infections once again in Australians who haven’t been overseas. In other words, the virus has been transmitted in the community.

    So with measles health alerts and news reports popping up often, what do you need to know about measles? We’ve collated a list of commonly Googled questions about the virus and the vaccine.

    fotohay/Shutterstock

    1. What is measles?

    Measles is one of the most contagious diseases known to affect humans. In fact, every person with measles can infect 12 to 18 others who are not immune. The measles virus can survive in the air for two hours, so people can inhale the virus even after an infected person has left the room.

    Measles predominantly affects children and those with weaker immune systems. Up to four in ten people with measles will need to go to hospital, and up to three in 1,000 people who get measles will die.

    In 2023, there were more than 100,000 deaths from measles around the world.

    2. What are the symptoms of measles?

    The signs and symptoms of measles usually start 7–14 days after exposure to the virus, and include rash, fever, a runny nose, cough and conjunctivitis. The rash usually starts on the face or neck, and spreads over three days to eventually reach the hands and feet. On darker skin, the rash may be harder to see.

    Complications from measles are common, and include ear infections, encephalitis (swelling of the brain), blindness and breathing problems or pneumonia. These complications are more likely in children.

    Pregnant women are also at greater risk of serious complications, and measles can also cause preterm labour and stillbirth.

    Even in people who recover from measles, a rare (and often fatal) brain condition can occur many years later, called subacute sclerosing panencephalitis.

    A group of children running outdoors.
    Children are most vulnerable to measles. Jacob Lund/Shutterstock

    3. What’s the difference between measles and chickenpox?

    Measles and chickenpox are caused by different viruses, although both commonly affect children, and vaccines can prevent both diseases. Chickenpox is caused by the varicella zoster virus, which is also transmitted through the air, and can cause fever, rash and rare (yet serious) complications.

    The chickenpox rash is different to the rash seen in measles. It often starts on the chest or back, appearing first as separate red bumps that evolve into fluid-filled blisters, called vesicles. Chickenpox can also appear later in life as shingles.

    4. Can you get measles twice?

    The simple answer is no. If you contract measles, you should have lifelong immunity afterwards.

    In Australia, people born before 1966 would have most likely been infected with measles, because the vaccine wasn’t available to them as children. They are therefore protected from future infection.

    Measles infection however can reduce the immune system’s ability to recognise infections it has previously encountered, leaving people vulnerable to many of the infections to which they previously had immunity. Vaccination can protect against this.

    5. What is the measles vaccine, and at what age do you get it?

    The measles vaccine contains a live but weakened version of the measles virus. In Australia, measles vaccinations are given as part of a combination vaccine that contains the measles virus alongside the mumps and rubella viruses (the MMR vaccine), and the chickenpox virus (MMRV).

    Under the national immunisation program, children in Australia receive measles vaccines at 12 months (MMR) and 18 months of age (MMRV). In other countries, the age of vaccination may vary – but at least two doses are always needed for optimal immunity.

    A mother sits with a toddler on her lap in a waiting area.
    In Australia, children are vaccinated against measles at 12 and 18 months. Zhuravlev Andrey/Shutterstock

    Measles vaccines can be given earlier than 12 months, from as early as six months, to protect infants who may be at higher risk of exposure to the virus (such as those travelling overseas). Infants who receive an early dose of the measles vaccine still receive the usual two recommended doses at 12 and 18 months old.

    Australians born between 1966 and 1994 (those aged roughly 20–60) are considered to be at greater risk of measles, as the second dose was only recommended from November 1992. Australia is seeing breakthrough measles infections in this age group.

    An additional measles vaccine can be given to these adults at any time. It’s safe to get an extra dose even if you have been vaccinated before. If you are unsure if you need one, talk to your GP who may check your measles immunity (or immunisation record, if applicable) before vaccinating.

    However, as the measles vaccine is a live vaccine, it’s not safe to give to people with weakened immune systems (due to certain medical conditions) or pregnant women. It’s therefore important that healthy, eligible people receive the measles vaccine to protect themselves and our vulnerable population.

    6. How long does a measles vaccine last?

    The measles vaccine is one of the most effective vaccines we have. After two doses, about 99% of people will be protected against measles for life.

    And the measles vaccine not only protects you from disease. It also stops you from transmitting the virus to others.

    Phoebe Williams, Paediatrician & Infectious Diseases Physician; Senior Lecturer & NHMRC Fellow, Faculty of Medicine, University of Sydney and Archana Koirala, Paediatrician and Infectious Diseases Specialist; Clinical Researcher, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Brain Maker – by Dr. David Perlmutter

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    Regular 10almonds readers probably know about the gut-brain connection already, so what’s new here?

    Dr. David Perlmutter takes us on a tour of gut and brain health, specifically, the neuroprotective effect of healthy gut microbiota.

    This seems unlikely! After all, vagus nerve or no, the gut microbiota are confined to the gut, and the brain is kept behind the blood-brain barrier. So how does one thing protect the other?

    Dr. Perlmutter presents the relevant science, and the honest answer is, we’re not 100% sure how this happens! We do know part of it: that bad gut microbiota can result in a “leaky gut”, and that may in turn lead to such a thing as a “leaky brain”, where the blood-brain barrier has been compromised and some bad things can get in with the blood.

    When it comes to gut-brain health…

    Not only is the correlation very strong, but also, in tests where someone’s gut microbiota underwent a radical change, e.g. due to…

    • antibiotics (bad)
    • fasting (good)
    • or a change in diet (either way)

    …their brain health changed accordingly—something we can’t easily check outside of a lab, but was pretty clear in those tests.

    We’re also treated to an exposé on the links between gut health, brain health, inflammation, and dementia… Which links are extensive.

    In closing, we’ll mention that throughout this book we’re also given many tips and advices to improve our gut/brain health, reverse damage done already, and set ourselves up well for the future.

    Click here to check out “Brain Maker” on Amazon and take care of this important part of your health!

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  • The Myth of Normal – by Dr. Gabor Maté and Daniel Maté

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    A lot of popular beliefs (and books!) start with the assumption that everyone is, broadly speaking, “normal”. That major diversions from “normal” happen only to other people… And that minor diversions from “normal” are just something to suck up and get over—magically effecting a return to “normalcy”.

    Dr. Maté, however, will have none of these unhelpful brush-offs, and observes that in fact most if not all of us have been battered by the fates one way or another. We just:

    • note that we have more similarities than differences, and
    • tend to hide our own differences (to be accepted) or overlook other people’s (to make them more acceptable).

    How is this more helpful? Well, the above approach isn’t always, but Mate has an improvement to offer:

    We must see flawed humans (including ourselves) as the product of our environments… and/but see this a reason to look at improving those environments!

    Beyond that…

    The final nine chapters of the books he devotes to “pathways to wholeness” and, in a nutshell, recovery. Recovery from whatever it was for you. And if you’ve had a life free from anything that needs recovering from, then congratulations! You doubtlessly have at least one loved one who wasn’t so lucky, though, so this book still makes for excellent reading.

    Dr. Maté was awarded the Order of Canada for his medical work and writing. His work has mostly been about addiction, trauma, stress, and childhood development. He co-wrote this book with his son, Daniel.

    Check out The Myth of Normal on Amazon today!

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