역시 immune booster 첫번째가 비타민 D구나!!
The 15 Best Supplements to Boost Your Immune System Right Now
1. Vitamin D 비타민 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.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164750/
비타민 d는 면역세포 기능과 hematopoietic cell의 분화, 증식을 조절함.
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.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/
최신 연구에 의하면 비타민 d는 면역계에 작용을 하여, 염증반응을 조절하고 뿐만 아니라 자가면역 질환 특히 type 1 당뇨병을 조절함.
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 (5Trusted Source).
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 (6Trusted Source, 7Trusted Source, 8Trusted Source).
https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1432-2277.2010.01141.x
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4538921/
Depending on blood levels, anywhere from 1,000 to 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 (4Trusted Source).
Vitamin D has been highly researched in connection with COVID-19 because of its effect on the immune system. Studies have shown that Vitamin D can expedite healing and stall inflammation in the respiratory system (9Trusted Source).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7500624/
In a recent rapid review study, it was concluded that more research is needed to recommend Vitamin D supplementation for the prevention and treatment of COVID-19 (10).
However, many professionals within the health and science community argue that supplementing with Vitamin D is generally safe and could possibly help protect individuals from the virus (11Trusted Source).
SUMMARY
2. Zinc 아연
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. Zinc also specifically protects tissue barriers in the body and help prevent foreign pathogens from entering (12Trusted Source).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
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 (13Trusted Source, 14Trusted Source).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820120/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854541/
According to research, 16% of all deep respiratory infections worldwide have been found to be due to zinc deficiency (15Trusted Source).
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 (16Trusted Source).
Zinc deficiency is relatively rare in North America and in developed countries (17Trusted Source, 18Trusted Source).
Nevertheless, many individuals in the United States have marginal zinc deficiency related to intake or absorption. Older individuals are generally at an increased risk (18Trusted Source).
Numerous studies reveal that zinc supplements may protect against respiratory tract infections like the common cold (19Trusted Source, 20Trusted Source).
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 (21Trusted Source).
Supplemental zinc may also help reduce the duration of the common cold (22Trusted Source). Additionally, zinc demonstrates antiviral activity (23, 24Trusted Source).
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 (13Trusted Source)Trusted Source.
Excessive doses may interfere with copper absorption, which could increase your infection risk.
SUMMARYSupplementing with zinc may help protect against respiratory tract infections and reduce the duration of these infections.