Overview of dietary supplements for immunity: Reviews of doctors

Overview of dietary supplements for immunity: Reviews of doctors

Section 1: Understanding of immunity and its role in the body

1.1 Immune system: Fundamentals and components.

The immune system is a complex network of cells, tissues and organs that protects the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from its own damaged or mutated cells (for example, cancer). Her task is to recognize “her” and “alien” and destroy everything that poses a threat to health.

The main components of the immune system:

• White blood cells (white blood cells): Key immune players. There are various types of leukocytes, each of which performs a specific function. For example, neutrophils – phagocytes that absorb and destroy bacteria; Lymphocytes-include T cells (cellular immunity), B cells (humoral immunity, produce antibodies) and NK cells (natural killers) that destroy infected and cancer cells.

• Antibodies (immunoglobulins): Proteins produced by B cells in response to antigen (foreign substance). Antibodies are associated with antigens, neutralizing them or facilitating their destruction by other immune cells. There are various antibodies (IgG, IGM, IGA, IGE, IGD), each of which performs certain functions.

• Cytokines: Small protein molecules that act as messengers between immune cells. They regulate the immune response, stimulating or suppressing the activity of immune cells. Examples of cytokines: interleukins, interferons, tumor necrosis factors (TNF).

• Compliment: The protein system that activates in response to infection and help destroy pathogens, enhance inflammation and attract immune cells to the infection.

• The organs of the immune system:

  • Timus (thymus iron): The ripening place of T cells.
  • Bone marrow: The place of formation of all immune cells.
  • Spleen: He filters blood, removes damaged cells and antigens, contains immune cells.
  • Lymphatic nodes: They filter lymph, contain immune cells and are activated in response to the infection.
  • Tonsils and adenoids: Protect the upper respiratory tract from infections.
  • Intestine: Contains a large number of immune cells and a microbiota, which plays an important role in immune protection.

1.2 Inborn and acquired immunity: similarities and differences.

The immune system has two main types of immunity: congenital (natural) and acquired (adaptive).

• Inborn immunity: The first line of body protection. It is present from birth and reacts quickly, but nonspecific, to a wide range of pathogens. Components of congenital immunity:

  • Physical barriers: Leather, mucous membranes, tears, saliva.
  • Chemical barriers: The acidic medium of the stomach, lysozyme in tears and saliva.
  • Cell components: Phagocytes (neutrophils, macrophages), NK cells, dendritic cells.
  • Squirrels: Compliment, cytokines.
  • Inflammation: The body’s reaction to damage or infection, characterized by redness, edema, pain and heat.

• Acquired immunity: It develops throughout life in response to the effects of antigens. It reacts more slowly than congenital immunity, but more specifically and has immunological memory. The components of the acquired immunity:

  • T-cells: Cellular immunity. There are cytotoxic T cells (kill infected cells) and T-highpers (help Bels to produce antibodies and activate other immune cells).
  • B cells: Humoral immunity. Produce antibodies that are associated with antigens and neutralize them or facilitate their destruction.
  • Immunological memory: The ability of the immune system to remember the antigens with which it has already encountered, and to respond to them faster and more efficiently with repeated exposure. This is the basis of vaccination.

Similarities: both types of immunity work together to protect the body from infections. Congenital immunity activates acquired immunity. Differences: congenital immunity is unpertable and does not have immunological memory, while acquired immunity is specific and has immunological memory.

1.3 Factors affecting immunity: lifestyle, nutrition, environment.

The state of the immune system is affected by many factors, both internal (genetics, age) and external (lifestyle, nutrition, environment).

• Life:

  • Dream: The lack of sleep weakens the immune system. During sleep, the body produces cytokines that fight inflammation and infection. The recommended duration of sleep for adults is 7-8 hours a day.
  • Physical activity: Moderate physical activity strengthen the immune system. Regular exercises improve blood circulation, which allows immune cells to reach the places of infection faster. However, excessive physical activity can weaken the immune system.
  • Stress: Chronic stress suppresses the immune system. During stress, the body produces cortisol, which can reduce the activity of immune cells. It is important to learn how to cope with stress using methods such as meditation, yoga, breathing exercises.
  • Smoking: Smoking damages the immune system and increases the risk of infections. Smoking reduces the number of immune cells and worsens their function.
  • Alcohol: Alcohol abuse weakens the immune system. Alcohol suppresses the function of immune cells and increases the risk of infections.

• Nutrition:

  • Disadvantage of nutrients: The lack of vitamins, minerals and other nutrients weakens the immune system. Vitamins A, C, D, E, B6, B12, folic acid, zinc, iron, selenium and copper are especially important for immunity.
  • Unstable nutrition: An excess of sugar, processed products and fiber deficiency weakens the immune system. It is important to adhere to a balanced diet rich in fruits, vegetables, whole cereals, low -fat protein and healthy fats.
  • Probiotics: Probiotics are beneficial bacteria that improve the intestinal health and strengthen the immune system. They are found in fermented products, such as yogurt, kefir, sauerkraut, kimchi.

• Environment:

  • Air pollution: Air pollution damages the respiratory tract and weakens the immune system.
  • Pesticides and other chemicals: The effect of pesticides and other chemicals can weaken the immune system.
  • Infections: Frequent infections can weaken the immune system.
  • Sunlight: Sunlight is necessary for the synthesis of vitamin D, which plays an important role in immune protection. However, an excessive stay in the sun can weaken the immune system.

Section 2: Dietrs for immunity: Review of the main components and their actions

2.1 Vitamins:

• Vitamin C (ascorbic acid): One of the most famous and popular vitamins for immunity. It is a powerful antioxidant, protects cells from damage to free radicals, stimulates the production of leukocytes and increases their activity, and also participates in the synthesis of the collagen necessary to maintain the health of the skin and mucous membranes. Some studies show that vitamin C can reduce the duration and severity of colds, but additional studies are needed. Daily doses vary, but the usually recommended dose is 75-90 mg for adults. During periods of the disease, the dose can be increased, but caution should be observed, since high doses can cause side effects, such as stomach disorder.

• Vitamin D (calciferol): Plays an important role in the regulation of the immune system. It contributes to the activation of immune cells, such as T cells and macrophages, and helps them fight infections. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. Vitamin D is synthesized in the skin under the influence of sunlight, but in the winter months and in people with dark skin, the synthesis of vitamin D may be insufficient. The recommended daily dose of vitamin D for adults is 600-800 IU, but can be increased on the recommendation of a doctor. Especially important is the intake of vitamin D in the autumn-winter period.

• Vitamin A (Retinol): It is necessary to maintain the health of the mucous membranes, which are the first line of protecting the body from infections. It also participates in the development and functioning of immune cells, such as T cells and B cells. Vitamin A deficiency is associated with an increased risk of respiratory tract infections and gastrointestinal tract. Vitamin A is found in animal products, such as liver, eggs, dairy products, as well as in plant products, such as carrots, pumpkin, spinach (in the form of beta-carotene, which turns into vitamin A in the body). The recommended daily dose of vitamin A for adults is 700-900 μg.

• Vitamin E (Tokoferol): It is a powerful antioxidant, protects cells from damage to free radicals and strengthens the immune system. He also participates in the regulation of inflammation. Vitamin E is found in vegetable oils, nuts, seeds, green leafy vegetables. The recommended daily dose of vitamin E for adults is 15 mg.

• B vitamins B (B6, B12, folic acid): They play an important role in the functioning of the immune system. Vitamin B6 is necessary for the production of leukocytes and antibodies. Vitamin B12 is necessary for the development and functioning of immune cells. Folic acid is necessary for cell division, including immune cells. B vitamins deficiency can weaken the immune system. B vitamins are found in meat, fish, eggs, dairy products, whole cereals, legumes, green leafy vegetables.

2.2 minerals:

• Zinc: It is necessary for the development and functioning of immune cells, such as T cells, B cells and NK cells. He also participates in the regulation of inflammation and healing of wounds. Zinc deficiency is associated with an increased risk of infections, especially the respiratory tract. Zinc is contained in meat, seafood, nuts, seeds, legumes. The recommended daily zinc dose for adults is 8-11 mg. When taking zinc additives, caution should be observed, since high doses can cause side effects, such as nausea, vomiting, diarrhea.

• Selenium: It is an antioxidant and plays an important role in the functioning of the immune system. It helps to protect the cells from damage to free radicals and stimulates the production of immune cells. Selenium deficiency is associated with an increased risk of infections and cancer. Selenium is contained in seafood, meat, nuts (especially Brazilian nuts), seeds, whole cereals. The recommended daily dose of selenium for adults is 55 μg.

• Iron: It is necessary for transporting oxygen to tissue, including immune cells. It also participates in the functioning of immune cells. Iron deficiency can weaken the immune system. Iron is found in meat, poultry, fish, legumes, green leafy vegetables. The recommended daily dose of adult iron is 8 mg for men and 18 mg for women. When taking iron additives, caution should be observed, since high doses can cause side effects, such as constipation, nausea, vomiting.

• Copper: He plays a role in immune function and antioxidant protection. Copper is necessary for the functioning of some immune cells. It is important for the health of the nervous system, bone formation and iron absorption. The shortage of copper can disrupt the immune function. Copper is found in the liver, seafood, nuts, seeds and legumes.

2.3 Plant extracts and herbs:

• SOUTINATEA: One of the most popular herbs to strengthen immunity. It has antiviral and anti -inflammatory properties and can stimulate the production of immune cells. Some studies show that echinacea can reduce the duration and severity of colds. There are various types of echinacea (Echinacea Purpurea, Echinacea Angustifolia, Echinacea Pallida), and efficiency can vary. It is not recommended to take echinacea for a long time without consulting a doctor.

• Ginseng: Adaptogen, which helps the body cope with stress and strengthens the immune system. It can stimulate the production of immune cells and increase their activity. There are various types of ginseng (Panax Ginseng, American Ginseng, Siberian Ginseng), and efficiency can vary. It is not recommended to take ginseng for a long time without consulting a doctor, especially people with high blood pressure.

• Garlic: It has antiviral, antibacterial and antifungal properties. It contains allicin, which is a powerful antioxidant and can stimulate the production of immune cells. Some studies show that garlic can reduce the duration and severity of colds.

• Ginger: It has anti -inflammatory and antioxidant properties. He can help alleviate the symptoms of colds and influenza, such as sore throat, runny nose and cough. Ginger can also stimulate the immune system.

• Elder (Sambucus nigra): Contains anthocyans, which are powerful antioxidants and have antiviral properties. Some studies show that Buzina can reduce the duration and severity of the flu.

• Astragal: Traditional Chinese grass that strengthens the immune system. It can stimulate the production of immune cells and increase their activity. Astragal also has antiviral and anti -inflammatory properties.

• Turmeric: Contains curcumin, which has powerful anti -inflammatory and antioxidant properties. Kurkumin can help modulate the immune system and protect the cells from damage.

2.4 Other dietary supplements:

• Probiotics: Useful bacteria that improve the intestinal health and strengthen the immune system. They help maintain a balance of intestinal microbiots, which plays an important role in immune protection. Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut, kimchi, as well as in the form of additives. It is important to choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium.

• Prebiotics: Substances that serve as food for beneficial bacteria in the intestines. They contribute to the growth and reproduction of probiotics, which strengthens the immune system. Prebiotics are found in vegetables, fruits, whole cereals, as well as in the form of additives.

• Glutamine: Amino acid, which plays an important role in the functioning of immune cells. It is the main source of energy for immune cells and helps maintain their activity. Glutamine is also involved in wound healing and tissue restoration. Glutamine is found in meat, fish, eggs, dairy products, legumes, as well as in the form of additives.

• Beta-glucan: Polysaccharides, which are found in the cell walls of bacteria, fungi, yeast and some plants. They can stimulate the immune system, activating macrophages and other immune cells. Beta-glucans are contained in oats, barley, shiytake mushrooms and mayatake, as well as in the form of additives.

• Colostrum (colostrum): The first milk that is produced in mammals after childbirth. It contains a large number of antibodies, immune factors and growth factors that strengthen the immune system of the newborn. Colostrum is also available in the form of additives and can be useful for adults, especially for people with weakened immunity.

Section 3: Reviews of doctors and experts about the use of dietary supplements for immunity

3.1 General principles for the use of dietary supplements for immunity from the point of view of doctors.

Doctors generally agree that dietary supplements are not replacing a balanced diet, a healthy lifestyle and adequate treatment of diseases. However, in certain situations, they can be useful as an addition to the main treatment and to maintain immunity.

The basic principles of the application of dietary supplements for immunity, which are emphasized by doctors:

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases, take medications or are pregnant or breastfeeding. The doctor will be able to evaluate your health status, determine whether you need dietary supplements, and choose the most suitable and safe.

• Individual approach: There is no universal dietary supplement for everyone. The choice of dietary supplements should be based on individual needs and health status. For example, it can be useful for people with vitamin D deficiency to vitamin D additives, and to people with intestines – probiotics.

• Moderation: Do not exceed the recommended doses of dietary supplements. High doses of some vitamins and minerals can be toxic and cause side effects.

• Quality: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of quality and compliance with standards.

• Complex approach: Bades should be part of an integrated approach to strengthening immunity, which includes a balanced diet, a healthy lifestyle, sufficient sleep, regular physical activity and stress management.

• Not a replacement for drugs: Bades are not medicines and cannot be used to treat serious diseases. They can be useful as an addition to the main treatment, but should not replace it.

3.2 Opinions of doctors about specific dietary supplements for immunity (vitamins, minerals, plant extracts, probiotics).

• Vitamin C: Most doctors consider vitamin C useful for strengthening immunity, especially during periods of increased risk of infections. However, they emphasize that vitamin C is most effective as prevention, not treatment, and that high doses can cause side effects. Doctors recommend receiving vitamin C from food, and if necessary, take additives in moderate doses.

• Vitamin D: Doctors recognize the important role of vitamin D in the regulation of the immune system and recommend checking the level of vitamin D in the blood, especially in the autumn-winter period. With vitamin D deficiency, doctors recommend taking vitamin D additives in a dose recommended by a doctor. Some doctors recommend taking vitamin D to all people, especially in regions with insufficient sunlight.

• Zinc: Doctors consider zinc important for the immune system, especially for the functioning of immune cells. They recommend taking zinc supplements with zinc deficiency or during periods of increased risk of infections. However, doctors warn against long -term reception of high doses of zinc, as this can violate the absorption of other minerals.

• SOUTINATEA: The opinions of doctors about Echinacea diverge. Some doctors consider Echinacea effective for the prevention and treatment of colds, while others believe that evidence of its effectiveness is not convincing enough. Doctors warn against prolonged intake of echinacea, especially people with autoimmune diseases.

• Probiotics: Most doctors consider probiotics useful for the health of the intestine and strengthening immunity. They recommend taking probiotics after taking antibiotics or with problems with the intestines. It is important to choose probiotics containing various strains of bacteria.

3.3 Cautions and contraindications to the use of dietary supplements for immunity.

It is important to remember that dietary supplements are not medicines, and they can have side effects and contraindications.

The main warnings and contraindications to the use of dietary supplements for immunity:

• Allergies: Some people may have allergies to dietary supplements. Before taking a dietary supplement, you need to make sure that you do not have an allergy to its components.

• Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect. Before taking the Bad, it is necessary to inform the doctor about all the medicines that you take.

• Pregnancy and breastfeeding: Some dietary supplements are contraindicated during pregnancy and breastfeeding. Before starting a dietary supplement, you need to consult a doctor.

• Diseases: Some dietary supplements can be contraindicated in certain diseases such as autoimmune diseases, kidney, liver, and heart diseases. Before starting a dietary supplement, you need to consult a doctor.

• Overdose: Reception of high doses of some vitamins and minerals can be toxic and cause side effects. Do not exceed the recommended doses of dietary supplements.

3.4 Alternative approaches to strengthening immunity recommended by doctors.

Doctors emphasize that strengthening immunity is a comprehensive process that includes not only reception of dietary supplements, but also other important factors.

Alternative approaches to strengthening immunity recommended by doctors:

• Balanced nutrition: Eat a variety of foods rich in fruits, vegetables, whole cereals, low -fat protein and healthy fats. Limit the consumption of sugar, processed products and saturated fats.

• Healthy lifestyle: Get out (7-8 hours a day), regularly do physical exercises, do not smoke and do not abuse alcohol.

• Stress management: Learn to cope with stress using methods such as meditation, yoga, breathing exercises.

• Hygiene: Wash your hands regularly to prevent the spread of infections.

• Vaccination: Make all the necessary vaccinations to protect yourself from infectious diseases.

• Regular medical examinations: Regularly visit a doctor for preventive examinations and identifying diseases at an early stage.

Section 4: Research and scientific data on the influence of dietary supplements on the immune system

4.1 Review of clinical studies of the effectiveness of vitamins and minerals for immunity.

Numerous studies studied the influence of vitamins and minerals on the immune system. It is important to note that the results of research can be contradictory and depend on the research methodology, dose and duration of dietary supplements, as well as on the health status of participants.

• Vitamin C: Some studies have shown that the intake of vitamin C can reduce the duration and severity of colds, but these effects are usually insignificant. Other studies have not revealed a significant effect of vitamin C on immunity. Research meta-analyzes have shown that vitamin C can be useful for people who are subjected to intensive physical stress, for example, athletes.

• Vitamin D: Studies have shown that vitamin D deficiency is associated with an increased risk of infections, including respiratory. Taking vitamin D additives can reduce the risk of infections in people with vitamin D deficiency. However, some studies have not revealed a significant effect of vitamin D on immunity in people with a normal level of vitamin D.

• Zinc: Studies have shown that zinc intake can reduce the duration and severity of colds, especially if you begin to take it within the first 24 hours after the onset of symptoms. Zinc deficiency is associated with an increased risk of infections.

• Selenium: Studies have shown that selenium deficiency is associated with an increased risk of infections and cancer. Reception of selenium additives can improve the immune function in people with selenium deficiency.

• Vitamin E: Some studies have shown that vitamin E can improve the immune function in the elderly.

4.2 Analysis of scientific publications on the action of plant extracts and herbs on immunity.

Plant extracts and herbs have long been used in traditional medicine to strengthen immunity. Many studies studied their influence on the immune system.

• SOUTINATEA: Studies-analyzes have shown that echinacea can reduce the duration and severity of colds, but these effects can be small. Some studies have not revealed the significant influence of Echinacea on immunity.

• Ginseng: Studies have shown that ginseng can stimulate the production of immune cells and increase their activity. It can also help the body cope with stress, which can weaken the immune system.

• Garlic: Studies have shown that garlic has antiviral, antibacterial and antifungal properties. It can stimulate the production of immune cells and increase their activity.

• Elder: Studies have shown that Buzina can reduce the duration and severity of the flu. It contains anthocyans that have antiviral properties.

• Astragal: Studies have shown that Astragal can stimulate the production of immune cells and increase their activity. It also has antiviral and anti -inflammatory properties.

4.3 Overview of studies of the influence of probiotics and prebiotics on the immune system.

Probiotics and prebiotics play an important role in the health of the intestine and the immune system. The intestine contains a large number of immune cells and a microbiota, which plays an important role in immune protection.

• Probiotics: Studies have shown that probiotics can improve intestinal health, strengthen the immune system and reduce the risk of infections. They can maintain a balance of intestinal microbiots, stimulate the production of immune cells and increase their activity.

• Prebiotics: Studies have shown that prebiotics can contribute to the growth and reproduction of probiotics, which strengthens the immune system.

4.4 Critical analysis of existing data and promising areas of research.

Although many studies have studied the effect of dietary supplements on the immune system, it is necessary to critically evaluate the existing data. Some studies have disadvantages in the methodology, a small number of participants or conflicting results. Additional studies are needed to confirm the effectiveness and safety of dietary supplements for immunity.

Promising areas of research:

• The study of the influence of dietary supplements on immunity in various age groups and in people with various diseases.
• Studying the influence of various strains of probiotics on immunity.
• Studying the influence of combinations of dietary supplements on immunity.
• The study of the mechanisms of action of dietary supplements on the immune system.
• Conducting large, well -planned clinical studies using standardized methods.

Section 5: How to choose high -quality dietary supplement for immunity: recommendations of experts.

5.1 Reading labels: what you need to know about the composition, dosage and manufacturer.

The choice of high -quality dietary supplements is an important step for obtaining the desired effect and minimizing the risk of side effects. Careful reading of labels is the key to the right choice.

• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the ingredients that you need. Pay attention to the presence of allergens, such as gluten, lactose, soy, nuts. Avoid dietary supplements containing artificial dyes, flavors and preservatives.

• Dosage: Carefully study the recommended dosage and observe it. Do not exceed the recommended dose without consulting a doctor. Pay attention to the units of measurement (mg, mcg, me).

• Manufacturer: Choose dietary supplements from reliable manufacturers with a good reputation. Look for information about the manufacturer on the Internet, read reviews about its products. Pay attention to the availability of quality and compliance with standards.

• Output form: Select the output form that is most convenient to you (tablets, capsules, powder, liquid).

• Best before date: Make sure that dietary supplements have not expired.

5.2 Certification and quality standards: what to pay attention to when choosing a dietary supplement.

The presence of quality and compliance certificates is an important indicator of reliability and safety of Bad.

• GMP (Good Manufacturing Practice): The standard that guarantees that the dietary supplement is produced in accordance with the proper production practice. GMP provides quality control at all stages of production, from the choice of raw materials to packaging and storing finished products.

• Certificates of conformity: Certificates confirming that the dietary supplement meets the safety and quality requirements established in the country where it is sold. For example, in Russia, this may be a certificate of state registration (SGR).

• Independent laboratories: Some manufacturers send their dietary supplements for testing to independent laboratories to confirm the compliance of the composition declared on the label and the absence of harmful impurities.

5.3 Recommendations for storage of dietary supplements to maintain their effectiveness.

Proper storage of dietary supplements is an important factor for maintaining their effectiveness and safety.

• Place of storage: Keep dietary supplements in a cool, dry and dark place, protected from direct sunlight and moisture.

• Temperature: Follow the temperature mode indicated on the label.

• Package: Do not pour dietary supplements into other containers. Keep them in the original packaging.

• Children: Keep dietary supplements inaccessible to children.

• Best before date: Do not use dietary supplements after expiration of the expiration date.

5.4 Price and price ratio: how not to overpay for an ineffective product.

The price of dietary supplements is not always an indicator of its quality. It is important to evaluate the ratio of price and quality.

• Compare prices: Compare the prices of similar dietary supplements from different manufacturers.

• Study the composition: Pay attention to the composition of Bad. A more expensive dietary supplement may contain a higher dose of active ingredient or additional useful ingredients.

• Read reviews: Read reviews about the dietary supplement on the Internet. Pay attention to the reviews of other buyers about its effectiveness and safety.

• Do not buy too cheap dietary supplements: Too cheap dietary supplement can be poor -quality or contain a low dose of active ingredient.

• **