Healthy lungs need clean air first, and a few nutrients help the body look after its airways.
Nutrients that support your lungs
Vitamin C
Helps make collagen for blood vessels, skin and gums, helps the body absorb iron, and supports immunity.
- How much you need: Men 80 mg, women 65 mg a day (ICMR-NIN 2020).
- Best food sources: Amla, guava, oranges, lemon, tomato, capsicum.
Be careful:
- More than 1,000 mg a day can cause loose motions.
- History of kidney stones: ask a doctor before high doses.
Vitamin D
Lets the body absorb calcium for bones; also supports muscles and immunity. Very common deficiency in India despite the sun.
- How much you need: 600 IU a day (ICMR-NIN 2020).
- Best food sources: 15–20 minutes of morning sun on arms and face; eggs, fish, fortified milk.
Be careful:
- The 60,000 IU weekly capsules are only as a doctor prescribes — too much raises blood calcium dangerously.
Selenium
An antioxidant mineral needed in small amounts.
- How much you need: 40 mcg a day (ICMR-NIN 2020).
- Best food sources: Fish, eggs, whole grains, nuts.
Be careful:
- Never more than 400 mcg a day — too much causes hair and nail loss.
Everyday habits that help
- Fresh air
- No smoking
When to see a doctor: Breathlessness, wheezing or a cough over 2–3 weeks needs a doctor.
Before you take any supplement
- Supplements fill a gap in the diet; they do not treat disease. Anyone with a diagnosed condition (diabetes, kidney, liver or heart disease) or on regular medicines should ask their doctor first.
- Doses here are for ADULTS. Children’s and pregnancy supplements are chosen by the doctor.
- Only products made entirely of nutrients are suggested (vitamins, minerals, probiotics, amino acids, plant extracts) — anything that also contains a drug is left out.
- Daily amounts are the ICMR-NIN 2020 recommended dietary allowances where one exists; more is not better.
- Products are listed focused-first (1–3 ingredients), then multivitamins, each by how often our shops sold it — a multivitamin may carry only a small amount of a given nutrient.
Not sure what suits you? Ask our pharmacist at any FirstShield store, or message us on WhatsApp.