Been taking vitamin D and zinc since the pandemic started. Does it actually work?
Don't know but it sure does not hurt.
1. Vitamin D
Vitamin D is a fat-soluble nutrient essential to the health and functioning of your immune system.
Vitamin D enhances the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation, which helps promote immune response (3).
Many people are deficient in this important vitamin, which may negatively affect immune function. In fact, low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma (4).
Some studies show that supplementing with vitamin D may improve immune response. In fact, recent research suggests that taking this vitamin may protect against respiratory tract infections.
In a 2019 review of randomized control studies in 11,321 people, supplementing with vitamin D significantly decreased the risk of respiratory infections in people deficient in this vitamin and lowered infection risk in those with adequate vitamin D levels (5).
This suggests an overall protective effect.
Other studies note that vitamin D supplements may improve response to antiviral treatments in people with certain infections, including hepatitis C and HIV (6, 7, 8).
Depending on blood levels, anywhere between 1,000 and 4,000 IU of supplemental vitamin D per day is sufficient for most people, though those with more serious deficiencies often require much higher doses (4).
2. Zinc
Zinc is a mineral that’s commonly added to supplements and other healthcare products like lozenges that are meant to boost your immune system. This is because zinc is essential for immune system function.
Zinc is needed for immune cell development and communication and plays an important role in inflammatory response.
A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia (9, 10).
Zinc deficiency affects around 2 billion people worldwide and is very common in older adults. In fact, up to 30% of older adults are considered deficient in this nutrient (11).
Numerous studies reveal that zinc supplements may protect against respiratory tract infections like the common cold (12, 13).
What’s more, supplementing with zinc may be beneficial for those who are already sick.
In a 2019 study in 64 hospitalized children with acute lower respiratory tract infections (ALRIs), taking 30 mg of zinc per day decreased the total duration of infection and the duration of the hospital stay by an average of 2 days, compared with a placebo group (14).
Supplemental zinc may also help reduce the duration of the common cold (15).
Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc (9).
Excessive doses may interfere with copper absorption, which could increase your infection risk.
FYI.....
Many supplements on the market may help improve immune health. Zinc, elderberry, and vitamins C and D are just some of the substances that have been researched for their immune-enhancing potential.
However, although these supplements may offer a small benefit for immune health, they should not and cannot be used as a replacement for a healthy lifestyle.
Maintaining a balanced diet, getting enough sleep, engaging in regular physical activity, and not smoking are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.
If you decide that you want to try a supplement, speak with your healthcare provider first, as some supplements may interact with certain medications or are inappropriate for some people.
Moreover, remember that there’s no scientific evidence to suggest that any of them can protect against COVID-19 — even though some of them may have antiviral properties.
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