Effective dietary supplements to support the immune system
Section 1: Understanding the immune system and its role
1.1 Fundamentals of immunity:
The immune system is a complex network of cells, tissues and organs, designed to protect the body from harmful intrusions, such as bacteria, viruses, fungi and parasites. She plays a vital role in maintaining health and preventing diseases. Immunity can be divided into two main types: congenital and acquired.
1.1.1 Inborn immunity:
Congenital immunity is the first line of protection of the body. It is present from birth and provides an immediate, but non -specific response to threats. The components of congenital immunity include:
- Physical barriers: Leather, mucous membranes, tears, saliva.
- Chemical barriers: Gastric acid, lysozyme.
- Cell components: Phagocytes (neutrophils, macrophages), natural killers (NK cells).
- Inflammation: Localized reaction to damage or infection, characterized by redness, edema, pain and heat.
1.1.2 Acquired immunity:
The acquired immunity develops throughout life in response to the influence of specific pathogens. It is characterized by specificity and memory. The components of the acquired immunity include:
- B-lymphocytes: They produce antibodies that are associated with antigens (molecules recognized by the immune system) on pathogens, neutralizing them or marking them for destruction.
- T-lymphocytes:
- T-highpers (CD4+): Other immune cells help to activate, including B-lymphocytes and cytotoxic T-lymphocytes.
- Cytotoxic T-lymphocytes (CD8+): Curls infected with viruses or other abnormal cells.
1.2 Factors affecting the immune system:
Many factors can affect the function of the immune system, making the body more susceptible to diseases. These include:
- Age: The immune system weakens with age (immunostation).
- Nutrition: Insufficient consumption of the necessary nutrients can weaken the immune function.
- Stress: Chronic stress can suppress the immune system.
- Dream: The lack of sleep can reduce the activity of immune cells.
- Physical activity: Moderate physical activity can strengthen the immune system, and excessive loads can weaken it.
- Chronic diseases: Some chronic diseases, such as diabetes and HIV, can weaken the immune system.
- Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
- Environment: The effect of pollutants and toxins can weaken the immune system.
1.3 Signs of weakened immunity:
Some signs may indicate a weakened immune system:
- Frequent infections: Frequent colds, flu, herpes, urinary tract infections.
- Slow wound healing: The wounds heal more slowly than usual.
- Chronic fatigue: A constant feeling of fatigue and weakness.
- Digestive problems: Diarrhea, constipation, bloating.
- Allergies: Strengthening allergic reactions.
- Autoimmune diseases: The development of autoimmune diseases such as rheumatoid arthritis or lupus.
Section 2: Bad to support immunity: review and mechanisms of action
2.1 Vitamin C (ascorbic acid):
Vitamin C is a powerful antioxidant that plays an important role in maintaining the immune function. It helps to protect the cells from damage to free radicals, stimulates the production of leukocytes (especially neutrophils and lymphocytes), and is involved in the synthesis of collagen necessary for the health of the skin and mucous membranes, which are important physical barriers against infections.
2.1.1 Vitamin C action mechanisms:
- Antioxidant protection: Neutralizes free radicals that form in the process of inflammation and an immune response, preventing cell damage.
- Leukocytic stimulation: Increases the number and activity of neutrophils that phagocytes and destroy pathogens. It stimulates the proliferation and differentiation of lymphocytes that are important for adaptive immunity.
- Strengthening barriers: Supports the synthesis of collagen necessary for the health of the skin and mucous membranes, preventing the penetration of pathogens.
- Improving the function of natural killers (NK cells): Increases the activity of NK cells that destroy infected and tumor cells.
2.1.2 Scientific data on vitamin C:
Numerous studies have shown that vitamin C can reduce the duration and severity of colds. It can also be useful for people with a weakened immune system, such as elderly people and people who are strongly physical stress.
2.1.3 Recommended dosage and form of vitamin C:
The recommended daily dose of vitamin C for adults is 75-90 mg. However, to maintain immunity, higher doses are often recommended, up to 500-1000 mg per day. Vitamin C is available in various forms, including ascorbic acid, sodium ascorbate, calcium ascorbate and liposomal vitamin C. Liposomal vitamin C may have better bioavailability.
2.1.4 Side effects of vitamin C:
In high doses, vitamin C can cause side effects, such as stomach disorder, diarrhea and nausea. People with kidney diseases should consult a doctor before taking high doses of vitamin C.
2.2 Vitamin D:
Vitamin D is a fat -soluble vitamin that plays an important role in maintaining the immune function. It helps to regulate the immune response, reducing inflammation and enhancing antimicrobial protection. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and certain types of cancer.
2.2.1 Vitamin D action mechanisms:
- Regulation of the immune response: Vitamin D binds to vitamin D (VDR) receptors, which are present on many immune cells, including T-lymphocytes, B lymphocytes and macrophages. This binding regulates the expression of genes involved in the immune response.
- Reduced inflammation: Vitamin D can suppress the production of pro-inflammatory cytokines, such as IL-6 and TNF-α, thereby reducing inflammation.
- Strengthening antimicrobial protection: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin, which kills bacteria, viruses and fungi.
- Support for barrier function: Vitamin D can strengthen the barrier function of the skin and mucous membranes, preventing the penetration of pathogens.
2.2.2 Scientific data on vitamin D:
Studies have shown that vitamin D can reduce the risk of respiratory infections such as flu and colds. It can also be useful for people with autoimmune diseases such as multiple sclerosis and rheumatoid arthritis.
2.2.3 Recommended dosage and form of vitamin D:
The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, to maintain immunity and achieve the optimal level of vitamin D in the blood, higher doses are often recommended, up to 2000-4000 IU per day. Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective than vitamin D2.
2.2.4 Side effects of vitamin D:
In high doses, vitamin D can cause side effects, such as nausea, vomiting, weakness and hypercalcemia (increased blood calcium). People with kidney diseases should consult a doctor before taking high doses of vitamin D.
2.3 Zinc:
Zinc is a mineral that plays an important role in many body functions, including immune function. It is necessary for the development and functioning of immune cells, such as T-lymphocytes, B lymphocytes and NK cells. Zinc also has antioxidant properties and can help protect the cells from damage.
2.3.1 Zinc mechanisms:
- Development and functioning of immune cells: Zinc is necessary for proliferation, differentiation and activation of T-lymphocytes, B-lymphocytes and NK cells.
- Antioxidant protection: Zinc is a component of superoxidsmouth (SOD), an important antioxidant enzyme that protects cells from damage by free radicals.
- Regulation of inflammation: Zinc can help reduce inflammation by suppressing the production of pro -inflammatory cytokines.
- Support for barrier function: Zinc is important for maintaining the integrity of the skin and mucous membranes, preventing the penetration of pathogens.
2.3.2 Scientific data on zinc:
Studies have shown that zinc can reduce the duration and severity of colds. It can also be useful for people with a weakened immune system, such as elderly people and people with zinc deficiency.
2.3.3 Recommended dosage and shape of zinc:
The recommended daily zinc dose for adults is 8-11 mg. However, to maintain immunity, higher doses are often recommended, up to 15-30 mg per day. Zinc is available in various forms, including zinc picoline, zinc gluconate, zinc sulfate and zinc citrate. Qing Picoline is considered one of the most bioavailable forms of zinc.
2.3.4 Side effects of zinc:
In high doses, zinc can cause side effects, such as nausea, vomiting, stomach disorder and a decrease in appetite. Long -term intake of high doses of zinc can lead to copper deficiency.
2.4 Selenium:
Selenium is a trace element that plays an important role in the immune function. It is necessary for the functioning of selenoproteins that have antioxidant and anti -inflammatory properties. Selenium is also important for the development and functioning of immune cells.
2.4.1 Selena action mechanisms:
- Antioxidant protection: Selenium is a component of glutathioneperoxidase (GPX), an important antioxidant enzyme that protects the cells from damage with free radicals.
- Regulation of the immune response: Selenium affects the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells.
- Anti -inflammatory action: Selenium can help reduce inflammation by suppressing the production of pro -inflammatory cytokines.
- Support for thyroid function: Selenium is necessary for the production of thyroid hormones, which play an important role in the regulation of immune function.
2.4.2 Scientific data on Selena:
Studies have shown that selenium can improve the immune response to vaccines. It can also be useful for people with a weakened immune system, such as people with HIV infection.
2.4.3 Recommended dosage and form of selenium:
The recommended daily dose of selenium for adults is 55 μg. However, to maintain immunity, higher doses are often recommended, up to 100-200 mcg per day. Selenium is available in various forms, including selenometionine, sodium selenite and sodium selenate. Seleenomeinonin is considered one of the most bioavailable forms of selenium.
2.4.4 Side effects of Selena:
In high doses, selenium can cause side effects, such as nausea, vomiting, hair loss and damage to the nervous system.
2.5 SOUTINATEA:
Echinacea is a herbaceous plant that is traditionally used to maintain the immune system. It contains active compounds, such as polysaccharides, alkylamides and flavonoids that can stimulate the immune function.
2.5.1 Echinacea mechanisms:
- Stimulation of immune cells: Echinacea can stimulate the activity of macrophages, neutrophils and NK cells, increasing their ability to phagocytate and destroy pathogens.
- Increase in the production of cytokines: Echinacea can increase the production of cytokines, such as Interleukin-1 (IL-1) and Interferon-Gamma, which play an important role in the coordination of the immune response.
- Antiviral action: Echinacea can have antiviral activity against some viruses, such as the influenza virus and herpes virus.
2.5.2 Scientific data on Echinacea:
Some studies have shown that echinacea can reduce the duration and severity of colds. However, the research results are ambiguous, and additional studies are needed to confirm the effectiveness of echinacea.
2.5.3 Recommended dosage and form of echinacea:
Echinacea is available in various forms, including capsules, tablets, tinctures and teas. The recommended dosage varies depending on the shape of the product and the concentration of active compounds. It is important to follow the instructions on the packaging of the product.
2.5.4 Side effects of Echinacea:
Echinacea is usually well tolerated, but can cause side effects, such as stomach disorder, nausea and allergic reactions. People with autoimmune diseases should consult a doctor before taking Echinacea.
2.6 Probiotics:
Probiotics are living microorganisms that, when used in adequate quantities, have a favorable effect on the health of the owner. They are mainly represented by bacteria and yeast, which naturally live in the intestines. Probiotics can support the immune system, improving the balance of intestinal microflora.
2.6.1 Probiotic action mechanisms:
- Improving the barrier function of the intestine: Probiotics can strengthen the barrier function of the intestine, preventing the penetration of pathogens into the bloodstream.
- Competition with pathogens: Probiotics can compete with pathogenic bacteria for nutrients and places of attachment in the intestines, thereby reducing their number.
- Stimulation of immune cells: Probiotics can stimulate immune cells in the intestines, such as T-lymphocytes and B-lymphocytes, increasing their activity.
- Increase in antibodies: Probiotics can increase the production of antibodies, such as IGA, which protect the mucous membranes from infections.
2.6.2 Scientific data on probiotics:
Studies have shown that probiotics can reduce the risk of respiratory infections such as colds and flu. They can also be useful for people with intestinal diseases, such as irritable bowel syndrome (SRK) and inflammatory intestinal diseases (BBC).
2.6.3 Recommended doses and types of probiotics:
The dosage of probiotics is usually measured in the colony -forming units (CFU). The recommended dose varies depending on the strain of probiotics and the purpose of use. It is important to choose probiotics containing well -studied and proved the effectiveness of the strain of bacteria, such as Lactobacillus And Bifidobacterium.
2.6.4 Side effects of probiotics:
Probiotics are usually well tolerated, but can cause side effects, such as bloating and gas formation, especially at the beginning of the intake.
2.7 Beta-glucan:
Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants, such as oats and barley. They have immunomodulating properties and can stimulate the immune system.
2.7.1 Beta-glucans action mechanisms:
- Activation of immune cells: Beta-glucans are associated with receptors on immune cells, such as macrophages and neutrophils, activating them and increasing their ability to phagocying and destroying pathogens.
- Increase in the production of cytokines: Beta-glucans can increase the production of cytokines, such as Interleukin-12 (IL-12) and Interferon-Gamma, which play an important role in the coordination of the immune response.
- Antitumor activity: Some studies have shown that beta-glucans can have antitumor activity, stimulating immune cells to kill tumor cells.
2.7.2 Scientific data on beta-glucans:
Studies have shown that beta-glucans can reduce the risk of respiratory infections. They can also be useful for people with a weakened immune system, such as people who are stressed or undergoing operations.
2.7.3 Recommended dosage and form of beta-glucans:
The recommended dosage of beta-glucans varies depending on the source of beta-glucans and the purpose of use. It is important to follow the instructions on the packaging of the product.
2.7.4 Side effects of beta-glucans:
Beta-glucans are usually well tolerated, but can cause side effects, such as stomach disorder and gas formation.
2.8 Small Andrographis (Andrographis Paniculata):
Small and bloodworm – a herbaceous plant used in traditional Ayurvedic medicine. It contains active compounds, such as andrografolids that have immunomodulating, anti -inflammatory and antiviral properties.
2.8.1 Andrographis action mechanisms:
- Stimulation of immune cells: Andrographis can stimulate the activity of immune cells, such as macrophages and NK cells, increasing their ability to destroy pathogens.
- Anti -inflammatory action: Andrographis can suppress the production of pro -inflammatory cytokines, thereby reducing inflammation.
- Antiviral action: Andrographis can have antiviral activity against some viruses, such as the influenza virus.
2.8.2 Scientific data on androography:
Studies have shown that andrographis can reduce the duration and severity of colds and infections of the upper respiratory tract.
2.8.3 Recommended dosage and form of andrographis:
Andrographis is available in various forms, including capsules, tablets and tinctures. The recommended dosage varies depending on the shape of the product and the concentration of androrathylids. It is important to follow the instructions on the packaging of the product.
2.8.4 Side effects of Andrographis:
Andrographis is usually well tolerated, but can cause side effects, such as stomach disorder, nausea and allergic reactions. It is not recommended to take andrographis to pregnant and lactating women.
2.9 Black Buzina (Sambucus Nigra):
Black Buzina is a plant whose fruits contain a large number of antioxidants, in particular anthocyans. Anthocyans have antiviral and immunomodulating properties.
2.9.1 Buzina action mechanisms:
- Antiviral action: Anthocyans can inhibit the ability of viruses to penetrate the cells of the body, thereby preventing the spread of infection.
- Antioxidant protection: Anthocyans neutralize free radicals formed in the process of inflammation and an immune response, preventing cell damage.
- Stimulation of immune cells: Buzina can stimulate the production of cytokines that play an important role in coordinating the immune response.
2.9.2 Scientific data on Buzin:
Studies have shown that Buzina can reduce the duration and severity of the flu.
2.9.3 Recommended dosage and an elderberry shape:
Buzina is available in various forms, including syrups, capsules, candies and teas. The recommended dosage varies depending on the shape of the product. It is important to follow the instructions on the packaging of the product.
2.9.4 Busy side effects:
With proper preparation of an elderberry, it is usually safe. However, the use of raw or immature berries can cause nausea, vomiting and diarrhea.
2.10 Garlic (Allium sativum):
Garlic is a bulbous plant that contains active compounds, such as allicin, which have antimicrobial, antioxidant and immunomodulating properties.
2.10.1 Garlic action mechanisms:
- Antimicrobial action: Allicine can kill or suppress the growth of bacteria, viruses, fungi and parasites.
- Antioxidant protection: Garlic contains antioxidants that protect the cells from damage by free radicals.
- Stimulation of immune cells: Garlic can stimulate the activity of immune cells, such as macrophages and NK cells, increasing their ability to destroy pathogens.
2.10.2 Scientific data on garlic:
Studies have shown that garlic can reduce the risk of colds and reduce their duration.
2.10.3 Recommended dosage and shape of garlic:
Garlic can be consumed raw, cooked with food or taken in the form of dietary supplements, such as capsules with garlic extract or garlic oil. The recommended dosage varies depending on the shape of the garlic.
2.10.4 Side effects of garlic:
The use of a large amount of garlic can cause side effects, such as the smell from the mouth, heartburn and disorder of the stomach. Garlic can also interact with some drugs such as anticoagulants.
Section 3: Practical recommendations for the use of dietary supplements to support immunity
3.1 Consultation with a doctor:
Before taking any dietary supplements to support immunity, you need to consult a doctor. The doctor can assess the state of your health, determine the presence of a deficiency of nutrients and exclude possible contraindications or interactions with the drugs that you take.
3.2 The choice of high -quality dietary supplements:
It is important to choose dietary supplements from reliable manufacturers who conduct quality control of their products and provide information about the composition and dosage. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
3.3 Compliance with the recommended dosage:
Always follow the recommended dosage of the dietary supplements indicated on the packaging of the product or prescribed by the doctor. Exceeding the recommended dosage can lead to side effects.
3.4 Accounting for individual needs:
The needs for nutrients and dietary supplements may vary depending on the age, gender, state of health and lifestyle. Consider your individual needs when choosing dietary supplements to support immunity.
3.5 A comprehensive approach to the support of immunity:
Bades are only one of the components of an integrated approach to supporting immunity. It is also important to adhere to a healthy lifestyle, which includes a balanced diet, sufficient sleep, regular physical activity and stress management.
3.6 The duration of the reception of dietary supplements:
The duration of the intake of dietary supplements to support immunity can vary depending on the purpose of application and individual needs. Some dietary supplements, such as vitamin C and vitamin D, can be taken on an ongoing basis, while others, such as echinacea and elderberry, are recommended to take courses.
3.7 Interaction of dietary supplements with medicines:
Some dietary supplements can interact with medicines, so it is important to inform the doctor about all the dietary supplements that you accept.
3.8 Efficiency monitoring:
Carefully follow your well -being and mark any changes after the start of receiving dietary supplements. If you notice any side effects, stop taking a dietary supplement and consult a doctor.
3.9 Combination Badov:
Some dietary supplements can have a synergistic effect with joint use. For example, vitamin C can improve zinc assimilation. However, before combining dietary supplements, you need to consult a doctor.
3.10 Proper storage of dietary supplements:
Store dietary supplements in accordance with the instructions on the packaging of the product. It is usually recommended to store them in a cool, dry place, protected from light and moisture.
Section 4: Research and new directions in the field of dietary supplements for immunity
4.1 Microbia and immunity:
In recent years, there has been a growing interest in the role of intestinal microbioma in immunity. Studies show that the diversity and composition of the microbioma can affect the function of the immune system and susceptibility to infections. Probiotics and prebiotics (substances that stimulate the growth of beneficial bacteria in the intestines) are promising dietary supplements to maintain the health of microbioma and immunity.
4.2 Immunomodulating mushrooms:
Some species of mushrooms, such as Reishi, Shiitak and Matake, have immunomodulating properties. They contain polysaccharides, such as beta-glucans that can stimulate immune cells and increase their ability to fight infections and tumors.
4.3 Plant adaptogens:
Plant adaptogens are substances that help the body adapt to stress and increase its resistance to various adverse factors. Some adaptogens, such as Ashvaganda, Rodiola Pink and Eleutherococcus, can have an immunomodulating effect.
4.4 The role of vitamin K2 in immunity:
Vitamin K2, in addition to its role in blood coagulation and bone health, can also play a certain role in immunity. Studies show that vitamin K2 can affect the function of immune cells and reduce inflammation.
4.5 Personalized approach to the selection of dietary supplements:
In the future, the development of a personalized approach to the selection of dietary supplements for immunity based on a genetic analysis, analysis of a microbioma and other factors is expected. This will more accurately determine the individual needs for nutrients and dietary supplements and develop more effective strategies for maintaining immunity.
4.6 Nanotechnology in dietary supplements:
Nanotechnologies are used to develop new forms of dietary supplements with improved bioavailability and targeted delivery of active substances to immune cells.
4.7 Exosomas and immunity:
Exosomas are small extracellular vesicles that participate in intercellular communication. Studies show that exosomes can transfer various molecules, including RNA and proteins, to immune cells, thereby affecting their function. Exosomas can be used in the future to develop new immunomodulating drugs.
4.8 Using artificial intelligence (AI) in the development of dietary supplements:
AI is used to analyze large volumes of data on nutrients, the immune system and diseases to develop new and more effective dietary supplements to support immunity.
4.9 Research in the field of immunonutrians:
Research in the field of immunonutrients – nutrients that play a key role in maintaining immune function. These studies are aimed at identifying new immunonutrians and optimizing their use for the prevention and treatment of diseases.
4.10 Immune testing:
New methods of testing the immune function are being developed, which allow you to more accurately assess the state of the immune system and determine the need to receive dietary supplements.