To breathe is to live. Although we have a regular need for food to provide energy for life, the body has a more essential, immediate and continuous requirement for oxygen, which is fundamental to energy metabolism and cell survival. Oxygen is chemically indispensable, and the rhythmic, largely unconscious, act of breathing that draws it in not only sustains life but also represents life’s rhythm and contributes to emotional balance.
In this week’s blog, our expert Nutritional Therapist, Annie, looks at how you can you keep your lungs healthy.
Silent and automatic, the lungs are often taken for granted when considering health. Yet that continuous connection with the outside world puts them at the front line of exposure to microorganisms, including viruses, a cocktail of environmental toxins, and makes them susceptible to ongoing cumulative damage, accelerating ageing, potentially resulting in long-term debilitating dysfunction. It’s not surprising that the incidence of lung conditions is on the increase, growing almost 40% in the latest 40 years.
Key functions of the lungs
The key function of lungs is to let oxygen in. Air is directed along the bronchial structures towards tiny sacs called alveoli. Deoxygenated blood is delivered to this ‘blood air barrier’ and gas exchange occurs, with waste carbon dioxide swapped out for fresh oxygen. Chemoreceptors in key blood vessels monitor oxygen levels and send signals to the brainstem, so respiration can be adapted according to our changing activity levels. Stress, sympathetic activity, reduced cardiovascular efficiency/red blood cell status and altered blood pH, all affect the rate and depth of respiration.
Along with the skin and gut, our lungs also form a vital interface with the outside world. Their protective function consists of a layer of epithelial tissue, mucus, cilia, even a specific microbial community – the lung microbiome, and an active immune system. The epithelial cells and mucus lining the airways form a crucial protective barrier, supported by surfactant proteins that help identify and clear microorganisms. Alveolar macrophages patrol the air sacs, destroying inhaled microbes, while IgA antibodies within the mucus neutralise pathogens before they can invade deeper tissues. T and B lymphocytes also provide targeted immune responses.
Lung microbiome
The lung microbiome is an extension of the skin, oral and gut microbiomes and changes in one can affect the others. The lung microbiota is estimated to include roughly 3,600 bacterial species, with common genera such as Streptococcus, Veilonella, Prevotella, Fusobacterium and Haemophilus, along with various mycoflora including Candida, and viruses. Of course, balance is key, and a functional lung microbiome promotes the health and integrity of the epithelial tissue, inhibits pathogens, and regulates immunity – both increasing appropriate antimicrobial activity but also balancing inflammation. Imbalance contributes to the development or worsening of respiratory conditions.[1] There is a strong bidirectional communication along the ‘gut–lung axis’, where disturbances can impact lung integrity and inflammation. The gut microbiome influences pulmonary microbiota via ligands, metabolites (SCFAs e.g. butyrate), and transfer of immune cells via the blood. Conversely, lung pathogens can transition readily to the gut, e.g. with influenza virus shown to deplete gut microbiome and mucus integrity.[2]
Factors that negatively affect lung health
Lung health is massively impacted by the substances we breathe over time. Although rates of cigarette smoking have declined in some countries, removing a major risk factor, for lung disease and cancer, deteriorating air quality and the increase in vaping (‘chemical cigarettes’) simply means that new toxins become more prominent. Outdoor air can be a deadly mixture of Polycyclic Aromatic Hydrocarbons (PAHs), particulate matter, and industrial chemicals, while modern indoor air comprises volatile compounds from paints and cleaning products, poisonous nitrogen dioxide/carbon monoxide from gas sources, formaldehyde, dust, moulds, pet dander, and pollen. E-cigarettes or vapes merely contain different toxins to tobacco, like propylene glycol, acetaldehyde, acrolein, and formaldehyde. We are at the beginning of learning their effects which are likely to be deadly, including increasing inflammation and scarring.[3]
Respiratory diseases
The modern challenge for lung health is stark. An environment riddled with multiple harmful chemical exposures, allergens and infectious agents, compromising lung structure, resulting in inflammation and damage over time. This process is central to the increase in chronic respiratory diseases, causing debilitating and distressing breathing difficulties, and representing a major global health burden and quality of life issue for millions of people. We’ll now focus on a couple of the key issues you’re likely to see in clinical practice and how you can support them using supplements.
Chronic Obstructive Pulmonary Disease (COPD)
COPD is characterised by breathing difficulties due to narrowing/obstruction of the airways, including emphysema (primarily damage to air sacs/loss of elastic recoil) and chronic bronchitis (chronic inflammation and remodelling of the bronchi/bronchioles). In some individuals, abnormalities also develop within the pulmonary vasculature, further impairing lung function. Symptoms include shortness of breath (SOB), cough, wheezing, excess mucus, infection, worsening over time, potentially limited exercise/daily function. In terms of prevalence, COPD is more common in women in the western world, but more in men in eastern countries, a variation likely explained by different disease risk exposure (especially trends in smoking), but the overall prevalence globally is increasing.[4]
The main driver in COPD is inhaled toxin exposure, especially cigarette smoking. However, air pollution can also cause damage/inflammation.[5] Other damaging irritants include substances from the GI tract such as acid reflux in GERD or food/liquid due to dysphagia.[6] Past issues affecting lung development (prematurity) or causing early damage (infection, asthma) are relevant. Certain genetic SNPs are also predisposing factors. The best known is Alpha-1 antitrypsin (AAT) SNP which reduces production of AAT protein that protects the lungs by inactivating neutrophil elastase, an enzyme secreted by neutrophils to fight infection, but can also destroy lung tissue in excess.[7] Other associated SNPs include glutathione transferase (GSTT1),[8] SIRT1,[9] and Superoxide dismutase (SOD3).[10]
A combination of potential factors results in compromised lung structure/ microbiome, chronic inflammation, and increased oxidative stress, causing further damage in a vicious cycle.
Upper respiratory infection
Since the pandemic, the prominence of viral infections, especially those affecting the lungs, has increased. But we have always existed in a world where we might encounter the evolving variants of viral infection, with some of us seemingly more susceptible or even vulnerable than others due to our general health.
Many of these viruses affect the respiratory tract because it is an obvious entry point and they have adapted to be transmitted via the airborne route and enter cells via receptors before replicating within. The symptoms we experience – increased mucus, inflammation, oedema, coughing, sneezing etc. – are a result of our body mounting an immune response to defend, expel and neutralize the pathogen.
Normally our immune response is rapid and effective at dealing with infection at our barrier membranes, if functioning well. But it can be compromised by nutrient deficiency, especially vitamins A, C, D, zinc, selenium, imbalanced gut microbiome, ongoing antibiotic use, and poor barrier integrity, disrupting the protective epithelial barrier and mucociliary clearance system.
Damaged lung tissue and altered cytokine or interferon responses further reduce the ability to control viral spread, allowing pathogens to move more easily through lung tissue. Continuous contact with airborne microbes, chronic inflammation, weakened immune responses, compromised physical barriers, and abundant viral binding sites in airway cells, therefore all contribute to increased vulnerability to respiratory infections. A further complication for some susceptible people may be when the immune system goes into overdrive and becomes self-destructive as can happen in a ‘cytokine storm’, resulting in considerable long-term lung damage, fibrosis, or even death. This is the pattern we are now more than familiar with in cases of severe/long COVID.[11]
Nutritional support for the lungs
Fibre
Starting off from a dietary perspective, high fibre is linked to better lung health. The ‘Western’ dietary pattern carries increased risk, while high fibre is protective. This may well be due to the positive impact on microbiome and upregulation of production of short chain fatty acids that are lung tissue protective.
Antioxidants
Antioxidants including vitamins A, C, and E, as well as zinc, selenium, and carotenoids, are inversely associated with COPD, highlighting the importance of nutrient-rich diets in supporting respiratory health. [12] [13]
Supplementing higher dose Vitamin C improves respiratory function as measured by ‘forced expiratory volume’ if taken at levels of 400mg or more.[14] Taking glutathione improves antioxidant status, decreasing inflammatory cytokines IL-8 and TNF-alpha.[15] N-Acetyl Cysteine, a precursor to glutathione, as well as helping thin and clear mucus, may support a range of chronic respiratory conditions such as COPD, asthma, fibrosis, acute lung injury, ARDS, and COVID.[16] [17] Vitamin C is also helpful during infection at increasing white blood cell activity, [18] and taking it regularly when infected, reduces duration and severity of colds.[19]
Thyme
Thyme supports lung health through a blend of anti-inflammatory (↓ NF-κB, IL-1, IL-8, NF-κB), antimicrobial, and expectorant effects, helping to reduce mucus, clear the airways and enhance respiratory function. Its benefits are largely attributed to its active compounds such as thymol and carvacrol. [20] [21]
Medicinal mushrooms
Cordyceps mushroom enhances overall lung health, improving oxygenation, stamina, exercise tolerance, and breathing in asthma, [22] while also reducing inflammation.[23] [24] The triterpenes in Reishi mushroom reduce inflammation, soothe airway irritation, promote immune natural killer cell activity and IFN-γ, combatting viral infections such as flu. [25]
Vitamin D
Vitamin D is very protective of the lungs, positively influencing early lung tissue development, reducing inappropriate cell proliferation, and reducing matrix metalloproteinase activity (MMP) which causes tissue breakdown.[26] It supports a balanced immune response, both improving antiviral and antibacterial response, but also modulating excess inflammation by reducing proinflammatory cytokines. Deficiency is linked to increased susceptibility to asthma, COPD, cystic fibrosis, COVID, and respiratory infections.[27] [28]
Probiotics
Probiotics can help promote balance in gut, skin and lung microbiomes. A recent meta-analysis including L. acidophilus, bulgaricus, rhamnosus, B breve, B longum, amongst other key probiotic strains, showed improved lung function, and reduced inflammation and fibrosis.[29] Certain probiotics, especially L rhamnosus GG, have proved effective at improving immune function to prevent URT infections, and reducing symptoms and duration of infection.[30]
Minerals & other nutrients
Magnesium plays a valuable role in COPD management due to its bronchodilatory effects, anti-inflammatory properties, and importance in muscle function, all of which can help support breathing and reduce symptom severity. Additional nutrients such as curcumin, probiotics, CoQ10, and creatine have also shown potential benefits for individuals with COPD. Notably, CoQ10 and creatine may work synergistically, with some evidence suggesting that their combination is particularly effective for enhancing exercise endurance and overall functional capacity.[31] [32]
Summary
Our lungs are a lifeline, an ‘adult umbilicus’, yet we are so often unaware of their hard work and take them for granted. When compromised, health effects are debilitating, distressing, even fatal, as our vital connection to oxygen is stifled. There are two issues here to address urgently – we must become mindful of our lung health, and take steps to improve it, learning to protect the protectors. We must also address air quality and exposure to other toxins in our environment that have become so prevalent. Time now to take inspiration and prioritise our ‘need to breathe’.
References
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[2] Yildiz, S., Mazel-Sanchez, B., Kandasamy, M., Manicassamy, B., & Schmolke, M. (2018). Influenza A virus infection impacts systemic microbiota dynamics and causes quantitative enteric dysbiosis. Microbiome, 6(1), 9.
[3] NAM Report – https://www.nap.edu/resource/24952/012318ecigaretteConclusionsbyEvidence.pdf
[4] Wang Z, Lin J, Liang L, et al. Global, regional, and national burden of chronic obstructive pulmonary disease and its attributable risk factors from 1990 to 2021: an analysis for the Global Burden of Disease Study 2021. Respiratory Research. 2025;26(1).
[5] Liu, S., Zhou, Y., Liu, S., Chen, X., Zou, W., Zhao, D., Li, X., Pu, J., Huang, L., Chen, J., Li, B., Liu, S., & Ran, P. (2017). Association between exposure to ambient particulate matter and chronic obstructive pulmonary disease: results from a cross-sectional study in China. Thorax, 72(9), 788–795
[6] Zhang, Y., Wang, L., Mutlu, G. M., & Cai, H. (2021). More to Explore: Further Definition of Risk Factors for COPD – Differential Gender Difference, Modest Elevation in PM2.5, and e-Cigarette Use. Frontiers in physiology, 12, 669152.
[7] Meseeha M, Sankari A, Attia M. Alpha-1 Antitrypsin Deficiency. [Updated 2024 Aug 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK442030/
[8] Imboden, M., Downs, S. H., Senn, O., Matyas, G., Brändli, O., Russi, E. W., Schindler, C., Ackermann-Liebrich, U., Berger, W., Probst-Hensch, N. M., & SAPALDIA Team (2007). Glutathione S-transferase genotypes modify lung function decline in the general population: SAPALDIA cohort study. Respiratory research, 8(1), 2. https://doi.org/10.1186/1465-9921-8-2
[9] Li, S., Huang, Q., & He, B. (2023). SIRT1 as a Potential Therapeutic Target for Chronic Obstructive Pulmonary Disease. Lung, 201(2), 201–215.
[10] Cho, M. H., McDonald, M. L., Zhou, X., Mattheisen, M., Castaldi, P. J., Hersh, C. P., Demeo, D. L., Sylvia, J. S., Ziniti, J., Laird, N. M., Lange, C., Litonjua, A. A., Sparrow, D., Casaburi, R., Barr, R. G., Regan, E. A., Make, B. J., Hokanson, J. E., Lutz, S., Dudenkov, T. M., … NETT Genetics, ICGN, ECLIPSE and COPDGene Investigators (2014). Risk loci for chronic obstructive pulmonary disease: a genome-wide association study and meta-analysis. The Lancet. Respiratory medicine, 2(3), 214–225. https://doi.org/10.1016/S2213-2600(14)70002-5
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[13] Xu Y, Yan Z, Li K, Liu L, Xu L. The independent and joint relationships between dietary antioxidant intake with risk of chronic obstructive pulmonary disease and all-cause mortality: insights from NHANES. Frontiers in Public Health. 2025;12.
[14] Lei T, Lu T, Yu H, et al. Efficacy of Vitamin C Supplementation on Chronic Obstructive Pulmonary Disease (COPD): A Systematic Review and Meta-Analysis. International Journal of Chronic Obstructive Pulmonary Disease. 2022;Volume 17:2201-2216.
[15] Farag A, Abass W, Hyder Qassem. Evaluation of the antioxidant and anti-inflammatory effect of sublingual glutathione on COPD patients. Journal of Medicine and Life. 2023;16(12):1796-1801.
[16] Mokra D, Mokry J, Barosova R, Hanusrichterova J. Advances in the Use of N-Acetylcysteine in Chronic Respiratory Diseases. Antioxidants. 2023;12(9):1713.
[17] Mokra D, Mokry J, Barosova R, Hanusrichterova J. Advances in the Use of N-Acetylcysteine in Chronic Respiratory Diseases. Antioxidants. 2023;12(9):1713.
[18] Hu B, Yuan L, Zhang Y, et al. Dietary Vitamin C Intake Affects Lung Function Through White Blood Cell. Food Science & Nutrition. 2025;13(5):e70299-e70299.
[19] Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. The Cochrane database of systematic reviews, 2013(1), CD000980.
[20] Oliviero M, Romilde I, Beatrice MM, et al. Evaluations of thyme extract effects in human normal bronchial and tracheal epithelial cell lines and in human lung cancer cell line. Chemico-Biological Interactions. 2016;256:125-133.
[21] Thyme extract increases mucociliary-beating frequency in primary cell lines from chronic obstructive pulmonary disease patients. Biomedicine & Pharmacotherapy. 2018;105:1248-1253.
[22] Ontawong A, Pengnet S, Thim-Uam A, et al. A randomized controlled clinical trial examining the effects of Cordyceps militaris beverage on the immune response in healthy adults. Scientific Reports. 2024;14(1):7994.
[23] Yu X, Mao Y, Shergis JL, et al. Effectiveness and Safety of Oral Cordyceps sinensis on Stable COPD of GOLD Stages 2–3: Systematic Review and Meta-Analysis. Evidence-Based Complementary and Alternative Medicine. 2019;2019:1-12.
[24] MU Wei,SONG Yalin,ZHANG Shuo,ZHANG Li,FU Min,SHANG Hongcai. Cordyceps Sinensis for Chronic Obstructive Pulmonary Diseases: A Systematic Review. Chinese Journal of Evidence-Based Medicine, 2013, 13(11): 1373-1381.
[25] Plosca MP, Chiș MS, Fărcaș AC, Păucean A. Ganoderma lucidum—From Ancient Remedies to Modern Applications: Chemistry, Benefits, and Safety. Antioxidants. 2025;14(5):513.
[26] Gayan-Ramirez, G., & Janssens, W. (2021). Vitamin D Actions: The Lung Is a Major Target for Vitamin D, FGF23, and Klotho. JBMR plus, 5(12), e10569.
[27] Gayan‐Ramirez G, Janssens W. Vitamin D actions: The lung is a major target for vitamin D, FGF23 and klotho. JBMR Plus. Published online October 15, 2021.
[28] Gaudet M, Plesa M, Mogas A, Jalaleddine N, Hamid Q, Al Heialy S. Recent advances in vitamin D implications in chronic respiratory diseases. Respiratory Research. 2022;23(1).
[29] Su, Z., Ma, C., Ru, X., Zhang, S., Wu, C., Huang, Y., Cen, H., Yin, Z., & Zhang, J. (2024). Effects of probiotic treatment on patients and animals with chronic obstructive pulmonary disease: a systematic review and meta-analysis of randomized control trials. Frontiers in cellular and infection microbiology, 14, 1411222.
[30] Zuhair, M. N., Wiriansya, E. P., Masyhuri, I., Fakhri, M., Hatta, M., Djaharuddin, I., & Bukhari, A. (2025). Role of Lacticaseibacillus rhamnosus GG in the Management of Respiratory Diseases: A Systematic Review and Meta-Analysis. Preventive nutrition and food science, 30(3), 222–229.
[31] Lin ZF, Lin HW, Liao WZ, et al. The Association Between Dietary Magnesium Intake with Chronic Obstructive Pulmonary Disease and Lung Function in US Population: a Cross-sectional Study. Biological Trace Element Research. Published online January 26, 2024.
[32] Zeng J, Cheng J, Zhu L, Tang S. The effects of various nutritional supplements in patients with chronic obstructive pulmonary disease: a network meta-analysis. BMC Pulmonary Medicine. 2025;25(1).
All of our blogs are written by our team of expert Nutritional Therapists. If you have questions regarding the topics that have been raised, or any other health matters, please do contact them using the details below:
nutrition@cytoplan.co.uk
01684 310099
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Last updated on 2nd December 2025 by cytoffice
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