Safe dietary supplements for immunity: what you need to know

Safe dietary supplements for immunity: what you need to know

1. Immune system: a brief overview and factors affecting its functioning

The immune system is a complex complex of cells, tissues, organs and processes designed to protect the body from pathogenic agents, including bacteria, viruses, fungi, parasites and other foreign substances. It acts as a domestic army, constantly scanning the body and neutralizing threats.

1.1. The components of the immune system:

• Leather: The first line of defense, a physical barrier that prevents the penetration of pathogens. It also contains antimicrobial peptides.
• Mucous membranes: The respiratory tract, the gastrointestinal tract and the genitourinary system are covered, contain antibodies and mucus, capturing and pushing pathogens.
• Immune cells:
  • White blood cells (white blood cells): A diverse group of cells, including lymphocytes (T cells, B cells, NK cells), monocytes, neutrophils, eosinophils and basophils. Each subgroup performs certain functions in an immune response.
  • T-cells: Key players in cellular immunity.
    • T-highpers (CD4+): Coordinate the immune response, activating other immune cells.
    • Cytotoxic T cells (CD8+): Destroy infected cells.
    • Regulatory T cells (Treg): Sold the immune response, preventing autoimmune reactions.
  • B cells: Produce antibodies (immunoglobulins) that neutralize pathogens and mark them to destroy other immune cells.
  • NK cells (natural killers): Destroy infected and tumor cells without preliminary sensitization.
  • Monocytes/macrophages: Pathogens and cell garbage are phagocytized (absorbed and digested). Monocytes circulate in the blood and differentiate in macrophages in tissues.
  • Neutrophils: The most common leukocytes quickly respond to infections and phagocytes pathogens.
  • Eosinophils: They fight parasitic infections and participate in allergic reactions.
  • Basophils: Histamine and other substances involved in inflammatory and allergic reactions are distinguished.
• Lymphatic organs:
  • Bone marrow: Produces immune cells.
  • Timus (thymus iron): The ripening place of T cells.
  • Lymphatic nodes: They filter lymph and contain immune cells that are activated when pathogens are detected.
  • Spleen: He filters blood, removes old and damaged cells and contains immune cells.
• Cytokines: Signal molecules that regulate the immune response contribute to the interaction between immune cells and activate them. Examples: interleukins, interferons, tumor necrosis factors (TNF).
• Complement system: The cascade of proteins, which enhance the immune response, directly destroy pathogens and attract immune cells to the place of infection.

1.2. Types of immunity:

• Inborn immunity: The first line of defense is a non -specific immune response that quickly responds to any pathogens. Includes physical barriers, phagocytes and a complement system.
• Acquired (adaptive) immunity: A specific immune response that develops after the influence of the pathogen. Includes T cells and B cells that form immunological memory, providing a faster and more effective response with re-infection.

1.3. Factors affecting the immune function:

Numerous factors can affect the effectiveness of the immune system. Knowing these factors allows you to take measures to strengthen it.

• Nutrition: The lack of nutrients, such as vitamins (A, C, D, E), minerals (zinc, selenium, iron) and protein, can weaken the immune system.
• Dream: The lack of sleep reduces the activity of immune cells and increases susceptibility to infections.
• Stress: Chronic stress suppresses the immune system, increasing the risk of diseases.
• Age: The immune system weakens with age (immunostation), which makes the elderly more susceptible to infections.
• Physical activity: Moderate physical activity strengthens the immune system, while excessive physical activity can suppress it.
• Smoking: Damages the mucous membranes of the respiratory tract and weakens the immune cells.
• Alcohol: Excessive alcohol use weakens the immune system and increases the risk of infections.
• Obesity: Associated with chronic inflammation and dysfunction of immune cells.
• Chronic diseases: Diabetes, cardiovascular diseases and autoimmune diseases can weaken the immune system.
• Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
• Microbiotic intestinal: The composition and variety of microorganisms in the intestines have a significant impact on the immune system. Dysbiosis (microbiotic balance) can weaken the immune system.
• Genetics: Genetic factors can affect susceptibility to infections and autoimmune diseases.
• Environmental factors: Air pollution, the effects of toxic substances and radiation can weaken the immune system.

2. Bad for immunity: review and classification

Biologically active additives (dietary supplements) are concentrates of biologically active substances intended for direct use or introduction into food products in order to enrich the ration with individual food or biologically active substances or their complexes, as well as to increase the adaptive capabilities of the body to adverse environmental factors. Bades are not drugs and are not intended for the treatment of diseases.

2.1. Classification of dietary supplements for immunity:

Bades positioned to strengthen immunity can be classified according to various criteria:

• By composition:
  • Vitamins: Vitamin C, vitamin D, vitamin A, vitamin E, vitamins of group B (especially B6, B12, folic acid).
  • Minerals: Zinc, selenium, iron, copper.
  • Plant extracts: Echinacea, Ginseng, Cesnok, Imbing, Elder, Astragal.
  • Probiotics and prebiotics: Lactobacteria, bifidobacteria, inulin, fructooligosaccharide (phos).
  • Mushrooms: Reishi, Shiitake, Maitake, Cordyceps.
  • Amino acids: Glutamin, Argin.
  • Omega-3 fatty acids: Eicopentenic acid (EPA) and non -achexaenoic acid (DHA).
  • Colostrum (colostrum): Contains antibodies and growth factors.
  • Nucleotihoti: Construction blocks of DNA and RNA, important for immune function.
  • Mixtures: Combinations of several ingredients aimed at comprehensive support for immunity.
• By the form of release:
  • Tablets: Convenient release form, easy to dose.
  • Capsules: Gelatin or plant membranes containing powder or liquid.
  • Chewing tablets: Suitable for children and people who have difficulty swallowing.
  • Powders: Dissolve in water or other drinks.
  • Liquids: Drops, syrups, solutions.
  • Tea: Plant fees for brewing.
• By the mechanism of action (alleged):
  • Immunomodulator: Presumably regulate the activity of the immune system, increasing its effectiveness with weakened immunity and reducing autoimmune diseases (however, the term “immunomodulator” is often used incorrectly against dietary supplements).
  • Antioxidants: Protect cells from damage by free radicals, which can weaken the immune system.
  • Anti -inflammatory drugs: Reduce inflammation that can suppress the immune function.
  • Support for intestinal microbiots: Improve the balance of microorganisms in the intestines, which positively affects the immunity.
  • Filling a deficiency of nutrients: They compensate for the lack of vitamins and minerals necessary for the normal operation of the immune system.

2.2. The main ingredients of dietary supplements for immunity and their alleged properties:

• Vitamin C (ascorbic acid): A powerful antioxidant is involved in the synthesis of collagen, strengthens the walls of blood vessels, promotes iron absorption, stimulates the function of leukocytes and the production of antibodies. The lack of vitamin C is associated with increased susceptibility to infections.
  • Safety: In high doses, it can cause stomach disorder, diarrhea and the formation of kidney stones. Recommended daily dose: 75 mg for women and 90 mg for men.
  • Scientific data: Studies show that vitamin C can reduce the duration and severity of a cold, especially in people who experience physical activity or live in a cold climate.
• Vitamin D (calciferol): It is important for the health of bones, but also plays a key role in the immune function. Activates immune cells, regulates inflammation and promotes the destruction of pathogens. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer.
  • Safety: In high doses, it can cause hypercalcemia (an increased level of calcium in the blood), nausea, vomiting and weakness. Recommended daily dose: 600 IU (15 μg) for adults, but can vary depending on the level of vitamin D in the blood.
  • Scientific data: Studies show that vitamin D additives can reduce the risk of respiratory infections, especially in people with vitamin D.
• Zinc: It is necessary for the development and functioning of immune cells, is involved in the synthesis of DNA and RNA, promotes healing of wounds and has antioxidant properties. Zinc deficiency can weaken the immune system and increase susceptibility to infections.
  • Safety: In high doses, it can cause nausea, vomiting, diarrhea and suppress the function of copper. Recommended daily dose: 8 mg for women and 11 mg for men.
  • Scientific data: Studies show that zinc can reduce the duration and severity of a cold, especially when taking 24 hours after the appearance of symptoms.
• Selenium: The antioxidant is necessary for the functioning of immune cells, is involved in the synthesis of thyroid hormones, which also affect immunity. Selena deficiency can weaken the immune system and increase the risk of infections.
  • Safety: In high doses, selenosis (selenium poisoning) can cause, which manifests itself in the form of hair loss, fragility of nails, nausea and nervous disorders. Recommended daily dose: 55 μg for adults.
  • Scientific data: Studies show that selenium can improve the immune function in people with selenium deficiency, as well as increase vaccination efficiency.
• SOUTINATEA: A plant traditionally used to treat colds and influenza. Contains active substances that can stimulate immune cells and have antiviral properties.
  • Safety: It can cause allergic reactions, especially in people with allergies to other plants of the Astro family (chamomile, calendula). It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases.
  • Scientific data: Some studies show that echinacea can reduce the duration and severity of the cold, but the results are contradictory.
• Garlic: Contains allicin, compound with antibacterial, antiviral and antifungal properties. It can stimulate immune cells and improve their function.
  • Safety: It can cause heartburn, nausea, diarrhea and gas formation. It can dilute blood, so caution should be observed when taking anticoagulants.
  • Scientific data: Some studies show that garlic can reduce the duration of a cold and reduce the risk of its development.
• Buzina (black): Busy berries contain antioxidants and antiviral compounds that can block the penetration of viruses into cells and reduce inflammation.
  • Safety: Unripe berries and buzines leaves contain cyanogenic glycosides, which can cause poisoning. Only mature berries prepared properly should be consumed.
  • Scientific data: Some studies show that an elderberry extract can reduce the duration and severity of the flu.
• Probiotics: Living microorganisms that benefit health, improving the balance of intestinal microbiota. A healthy microbiota is necessary for the normal operation of the immune system, as it helps to train immune cells, produces antimicrobials and competes with pathogenic microorganisms.
  • Safety: Usually safe for most people, but can cause temporary bloating and gas formation. People with weakened immunity should consult a doctor before taking probiotics.
  • Scientific data: Studies show that probiotics can reduce the risk of respiratory infections, improve the function of the immune system and alleviate the symptoms of allergies.
• Omega-3 fatty acids (EPA and DHA): They have anti -inflammatory properties and can improve the function of immune cells.
  • Safety: In high doses, blood thinning and stomach disorder can cause. The recommended daily dose varies depending on the source and concentration of EPA and DHA.
  • Scientific data: Studies show that omega-3 fatty acids can improve the function of the immune system and reduce the risk of chronic diseases.
• Glutamine: An amino acid that is important for nutrition of immune cells and maintaining the integrity of the intestinal mucosa.
  • Safety: Usually safe, but can cause side effects in people with kidney or liver diseases.
  • Scientific data: Studies show that glutamine can improve the function of the immune system in people who are in a state of stress or after injury.

3. Criteria for safety dietary supplements for immunity

The safety of dietary supplements is a key aspect that you should pay attention to when choosing additives to strengthen immunity. Since dietary supplements are not subject to the same strict control as drugs, consumers should be especially attentive.

3.1. Producer’s reputation assessment:

• Explore the company: Find out how long the company is in the market, its history and reputation. Read consumer reviews and experts.
• Certification: Look for products certified by independent organizations such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. These organizations check the products for compliance with the declared ingredients, purity and lack of harmful substances.
• Production standards: Make sure that the manufacturer complies with the GMP standards (Good Manoufacturing Practice). GMP is a system of norms, rules and instructions regarding the production of medicines, dietary supplements, food products and active pharmaceutical ingredients.
• Transparency: Check if the company provides complete information about the composition of the product, manufacturer, production date and shelf life. Avoid companies that hide information or use vague formulations.

3.2. Checking the composition of the product:

• List of ingredients: Carefully study the list of ingredients. Make sure that there are no substances that you have allergies or intolerance to.
• Dosage: Check the dosage of each ingredient and compare it with recommended daily doses. Avoid products with excessively high doses that can be dangerous.
• Excipients: Pay attention to the auxiliary substances, such as fillers, binders, dyes and preservatives. Some of them can cause allergic reactions or other side effects.
• Lack of harmful impurities: Make sure that the product does not contain heavy metals, pesticides, bacteria and other harmful impurities. Information about this is often indicated on the packaging or on the manufacturer’s website.
• Interaction with drugs: If you take any medicine, consult a doctor or pharmacist to make sure that dietary supplement does not interact with them. Some dietary supplements can enhance or weaken the effect of drugs, which can be dangerous.

3.3. Risks and side effects:

• Possible side effects: Learn information about the possible side effects of each ingredient. Pay attention to warnings and contraindications.
• Allergic reactions: If you have allergies to any food or plants, be especially careful when choosing dietary supplements.
• Individual intolerance: Even safe ingredients can cause individual intolerance in some people. Start with a small dose and gradually increase it to check the reaction of the body.
• Overdose: Follow the recommended dosage indicated on the packaging. An overdose of some vitamins and minerals can be dangerous.
• Pregnancy and breastfeeding: Not all dietary supplements are safe for pregnant and nursing women. Consult a doctor before taking any additives.
• Children: Do not give dietary supplements to children without consulting a doctor. Dosage for children may differ from dosage for adults.
• Interaction with diseases: If you have any chronic diseases, consult your doctor before taking dietary supplements. Some additives can worsen the course of the disease.

3.4. The importance of consulting a doctor:

• Individual needs: The doctor can evaluate your health status, determine your individual needs and recommend suitable dietary supplements.
• Prevention of interactions: The doctor can check whether dietary supplements are interacting with your medicines or diseases.
• Evaluation of effectiveness: The doctor can help you evaluate the effectiveness of dietary supplements and adjust the dosage if necessary.
• Identification of contraindications: The doctor can identify contraindications for admission of dietary supplements based on your state of health.
• Avoiding self -medication: Badama self -medication can be dangerous and lead to undesirable consequences. Professional consultation of a doctor will help to avoid these risks.

4. Rules for taking dietary supplement for immunity: dosage, duration, combination

The correct intake of dietary supplements is crucial for achieving the desired effect and minimizing risks. It is important to observe the recommended dosages, take into account the duration of the course and know about possible combinations with other additives or medicines.

4.1. Dosage:

• Follow the manufacturer’s recommendations: Always follow the dosage recommendations indicated on the packaging of the product. Do not exceed the recommended dose without consulting a doctor.
• Consider age and weight: Dosage can vary depending on the age and weight of a person. Children and older people may need a smaller dose.
• Start with a small dose: If you first take dietary supplements, start with a small dose and gradually increase it to check the body’s reaction.
• Divide the dose: If the recommended dose is large enough, divide it into several techniques during the day to improve assimilation and reduce the risk of side effects.
• Consider individual needs: The dosage can vary depending on your health, level of physical activity and other factors. Consult a doctor to determine the optimal dose for you.

4.2. Duration of the course:

• Follow the manufacturer’s recommendations: Most dietary supplement manufacturers indicate the recommended duration of the course on the packaging of the product.
• Consider the purpose of the reception: The duration of the course can vary depending on the purpose of the dietary supplement. For example, for the prevention of colds, the course can be shorter than for the treatment of a chronic disease.
• Take breaks: Do not take dietary supplements continuously for a long time. Take breaks between courses to give the body a rest and avoid getting used.
• Consult a doctor: The doctor can help you determine the optimal duration of the bad course, given your health status and the purpose of the reception.
• Cyclic technique: Some dietary supplements, such as echinacea, are recommended to be taken cyclically: several weeks of reception, then a break.

4.3. Combinations of dietary supplements:

• Consult a doctor or pharmacist: Before combining several dietary supplements, consult a doctor or pharmacist to make sure that they do not interact with each other and do not cause side effects.
• Avoid duplication of ingredients: Do not take several dietary supplements containing the same ingredients to avoid overdose.
• Consider the synergy: Some dietary supplements can enhance each other’s action. For example, vitamin C improves iron absorption.
• Separate intake: If you take several dietary supplements, divide their time in time to improve assimilation and reduce the risk of interaction.
• Observe the reaction of the body: After the start of taking a new combination of dietary supplements, carefully observe the reaction of the body. If you notice any side effects, stop taking and consult a doctor.
• Examples of rational combinations:
  • Vitamin D + vitamin K2 (to improve the absorption of calcium and its direction in the bone)
  • Vitamin C + zinc (to enhance antioxidant and immunomodulating effects)
  • Probiotics + prebiotics (to improve the growth and activity of beneficial bacteria in the intestines)
  • Omega-3 fatty acids + vitamin E (to protect fatty acids from oxidation)

4.4. Reception time:

• Read the instructions carefully: Follow the instructions on the package of Bad regarding the reception time (before, during or after eating).
• Fatable vitamins (A, D, E, K): Better absorbed with fatty foods.
• Water -soluble vitamins (B, C): You can take on an empty stomach, but intake during eating can reduce the risk of stomach disorders.
• Probiotics: It is usually recommended to take on an empty stomach to avoid exposure to gastric juice.
• Minerals: Some minerals can interact with food. For example, iron is better absorbed on an empty stomach with vitamin C.

4.5. Special conditions of admission:

• Drink enough water: Take dietary supplements, drinking enough water to improve assimilation and prevent constipation.
• Avoid taking alcohol and caffeine: Alcohol and caffeine can interact with some dietary supplements and reduce their effectiveness.
• Keep dietary supplements in a cool, dry place: Keep dietary supplements in accordance with the recommendations of the manufacturer in order to maintain their quality and efficiency.
• Follow the expiration date: Do not take dietary supplements with an expired shelf life.

5. Alternative ways to strengthen immunity: nutrition, lifestyle, stress management

Although dietary supplements can be a useful addition to a healthy lifestyle, they are not a replacement for good nutrition, regular physical activity and effective stress management. These factors play a key role in maintaining a strong immune system.

5.1. Nutrition:

• Balanced diet: Eat a variety of foods from all food groups to provide the body with all the necessary nutrients.
• Fruits and vegetables: Eat at least 5 portions of fruits and vegetables per day. They are rich in vitamins, minerals, antioxidants and fiber, which are necessary for the health of the immune system.
• Protein: Eas enough protein that is necessary to build and restore immune cells. Good sources of protein: meat, fish, poultry, eggs, legumes, nuts and seeds.
• Whole grain products: Choose whole grain products, such as brown rice, oatmeal, whole grain bread and pasta. They contain fiber, vitamins and minerals that are useful for immunity.
• Useful fats: Use useful fats such as omega-3 fatty acids contained in fatty fish, linen seed and walnuts. They have anti -inflammatory properties and can improve the function of immune cells.
• Limit consumption:
  • Sahara: Excessive sugar consumption can weaken the immune system.
  • Producted products: Producted products often contain a lot of sugar, salt and harmful fats, which can negatively affect immunity.
  • Alcohol: Excessive alcohol use weakens the immune system.
• Immunity strengthening products:
  • Citrus: Rich in vitamin C.
  • Berries: Contain antioxidants.
  • Broccoli: Contains vitamins and minerals.
  • Garlic: It has antibacterial and antiviral properties.
  • Ginger: It has anti -inflammatory properties.
  • Turmeric: Contains curcumin with anti -inflammatory and antioxidant effects.
  • Yogurt: Contains probiotics.
  • Spinach: Rich in vitamins and minerals.
  • Almond: Contains vitamin E.

5.2. Life:

• Regular physical activity: Moderate physical activity strengthens the immune system, improves blood circulation and reduces stress. It is recommended to engage in physical exercises for at least 30 minutes a day of the day of the week.
• Sufficient sleep: Sleep at least 7-8 hours a day. The lack of sleep weakens the immune system and increases susceptibility to infections.
• Avoid smoking: Smoking damages the mucous membranes of the respiratory tract and weakens the immune cells.
• Limit alcohol consumption: Excessive alcohol use weakens the immune system.
• Maintain healthy weight: Obesity is associated with chronic inflammation and dysfunction of immune cells.
• Hygiene: Wash your hands with soap and water regularly to prevent the spread of infections.
• Vaccination: Follow the vaccination schedule to protect yourself from infectious diseases.
• Spend time in the fresh air: Sunlight contributes to the production of vitamin D, which is important for immunity.

5.3. Stress management:

• Find the ways to relax: Practice relaxation methods such as meditation, yoga, tai-chi or deep breath.
• Do your favorite thing: Select the time on the hobbies and classes that bring you pleasure.
• Spend time with loved ones: Communicate with friends and family to get support and reduce the feeling of loneliness.
• Farm up: The lack of sleep exacerbates stress.
• Avoid excessive load: Know how to say no and delegate tasks.
• Seek for help: If you experience difficulties with stress management, seek help from a psychologist or psychotherapist.
• Relaxation techniques:
  • Meditation of awareness: Focus on the present moment and watch your thoughts and feelings without condemnation.
  • Progressive muscle relaxation: Strengthen and relax various muscle groups to relieve tension.
  • Deep breath: Breathe slowly and deep to calm the nervous system.
  • Preview: Imagine pleasant scenes to relax and reduce stress.

6. Legislation and regulation of dietary supplements

The legislation and regulation of dietary supplements varies in different countries. It is important to understand how dietary supplements in your country are regulated in order to make reasonable decisions when choosing additives.

6.1. Russia:

• Federal Law “On the quality and safety of food products”: The basic law regulating the production and turnover of dietary supplements in Russia.
• Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”: Establishes requirements for food safety, including dietary supplements.
• Sanitary and epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active food additives (BAD)”: Establish hygienic requirements for the production and turnover of dietary supplements.
• State registration of dietary supplements: All dietary supplements, before going on sale, must undergo state registration in Rospotrebnadzor.
• Control over the quality and safety of dietary supplements: Rospotrebnadzor monitors the quality and safety of dietary supplements at all stages of their production and turnover.
• Marking requirements: The marking of dietary supplements should contain complete information about the composition of the product, manufacturer, production date, shelf life and method of use. On the label there should be the inscription “is not a medicine.”
• Responsibility for violation of legislation: For violation of the legislation on dietary supplements, administrative and criminal liability is provided.

6.2. USA:

• Dietary Supplement Health and Education Act (DSHEA) 1994: The law regulating dietary supplements in the United States. It defines dietary supplements as products designed to add diet and containing vitamins, minerals, herbs or other plant substances, amino acids or other ingredients.