Comparison of popular dietary supplements for immunity: what to choose
Chapter 1: Understanding the immune system and the role of dietary supplements
The immune system is a complex network of cells, tissues, organs and processes that work together to protect the body from diseases. It recognizes and destroys pathogens, such as bacteria, viruses, fungi and parasites, as well as its own cells, which have become abnormal or cancer. Immunity can be divided into congenital and acquired. Congenital immunity is the first line of protection, which acts immediately, but is not specific. The acquired immunity develops over time in response to the influence of specific pathogens and forms an immunological memory that allows the body to respond faster and more efficiently to repeated infections.
Maintaining health of the immune system is an important task for each person. A healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep and stress, plays a key role in maintaining immune function. However, in certain situations, for example, during increased incidence, with a deficiency of nutrients or during high stress, the use of biologically active additives (dietary supplements) may be useful to support immunity.
It is important to understand that dietary supplements are not medicines and cannot replace the full treatment of diseases. They are designed to supplement the diet and maintain health in general, including the immune system. Before taking any dietary supplements, it is necessary to consult a doctor in order to make sure their safety and expediency, as well as exclude possible interactions with other drugs.
Chapter 2: Vitamin C (ascorbic acid)
Vitamin C is one of the most famous and widely used dietary supplements to maintain immunity. It is a powerful antioxidant that protects the cells from damage caused by free radicals. Vitamin C is also involved in the synthesis of collagen, which is necessary to maintain the health of the skin, bones and connective tissue, and contributes to the healing of wounds.
The mechanism of action:
- Antioxidant Protection: Vitamin C neutralizes free radicals that can damage the cells of the immune system and reduce their functional activity.
- Support for the function of phagocytes: Vitamin C stimulates the activity of phagocytes – cells that absorb and destroy pathogens.
- Strengthening the synthesis of antibodies: Vitamin C is involved in the synthesis of antibodies – proteins that are associated with pathogens and neutralize them.
- Interferon production stimulation: Vitamin C promotes the production of interferon – protein, which has antiviral activity.
Output forms:
Vitamin C is available in various forms, including:
- Ascorbic acid: The most common and affordable form of vitamin C.
- Sodium Ascorbat: Less acidic form of vitamin C, which can be softer for the stomach.
- Calcium ascorbate: The form of vitamin C, associated with calcium, which can be useful for maintaining bone health.
- Liposomal vitamin C: The form of vitamin C, enclosed in liposomes (small fat bubbles), which improves its absorption.
- Vitamin C with bioflavonoids: Bioflavonoids are plant pigments that have antioxidant properties and can enhance the effect of vitamin C.
Recommended dosage:
The recommended daily dose of vitamin C for adults is 75-90 mg. During periods of increased incidence or with vitamin C deficiency, the dosage can be increased to 200-500 mg per day. The maximum permissible dose of vitamin C is 2000 mg per day.
Side effects:
When taking vitamin C in the recommended doses, side effects usually do not occur. In rare cases, dyspepsic disorders, such as nausea, vomiting, diarrhea or heartburn, can be observed. When taking high doses of vitamin C, the formation of kidney stones is possible.
Contraindications:
Vitamin C is contraindicated with individual intolerance, thrombophlebitis, tendencies for thrombosis, diabetes mellitus, severe diseases of the kidneys and urolithiasis.
Popular brands:
- Solgar
- Now Foods
- California Gold Nutrition
- Doctor’s Best
- Nature Made
Chapter 3: Vitamin D
Vitamin D is a fat -soluble vitamin that plays an important role in maintaining the health of bones, teeth and the immune system. It contributes to the absorption of calcium and phosphorus necessary for the formation and maintenance of bone tissue, and regulates the function of immune cells.
The mechanism of action:
- Activation of immune cells: Vitamin D activates T cells and macrophages-cells of the immune system that are involved in the fight against infections.
- Regulation of inflammation: Vitamin D regulates inflammatory processes in the body, preventing the development of excessive inflammation, which can damage the tissue.
- Improving barrier function: Vitamin D strengthens the barrier function of the skin and mucous membranes, preventing the penetration of pathogens into the body.
- Stimulation of the production of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides that kill bacteria and viruses.
Output forms:
Vitamin D is available in two main forms:
- Vitamin D2 (ergocalciferol): It is produced by plants and mushrooms.
- Vitamin D3 (cholecalciferol): It is made by skin under the influence of sunlight or is obtained from animal products. Vitamin D3 is considered more effective than vitamin D2, since it is better absorbed and persists longer in the body.
Recommended dosage:
The recommended daily dose of vitamin D for adults is 600-800 IU (international units). For people with a deficiency of vitamin D or with a high risk of its development, dosage can be increased to 1000-2000 IU per day. The maximum permissible dose of vitamin D is 4000 IU per day. It is important to note that the dosage of vitamin D must be selected individually, based on the results of blood tests at the level of 25-hydroxyvitamin D (25 (OH) D).
Side effects:
When taking vitamin D in the recommended doses, side effects usually do not occur. When taking high doses of vitamin D, it is possible to develop hypercalcemia (increased level of calcium in the blood), which can lead to nausea, vomiting, weakness, constipation, pain in bones and muscles, as well as the formation of kidney stones.
Contraindications:
Vitamin D is contraindicated in hypercalcemia, hypervitaminosis D, sarcoidosis, tuberculosis, severe kidney diseases and individual intolerance.
Popular brands:
- Solgar
- Now Foods
- California Gold Nutrition
- Doctor’s Best
- Nature Made
- Nordic Naturals
Chapter 4: Zinc
Zinc is an important trace element that is necessary for the normal functioning of the immune system, cell growth and development, wound healing and DNA synthesis. It participates in the work of more than 300 enzymes and plays a key role in many biological processes.
The mechanism of action:
- Support for the function of immune cells: Zinc is necessary for the normal development and functioning of T-cells, B cells and NK cells (natural killers)-cells of the immune system that are involved in the fight against infections and cancer cells.
- Regulation of inflammation: Zinc regulates inflammatory processes in the body, preventing the development of excessive inflammation, which can damage the tissue.
- Improving barrier function: Zinc strengthens the barrier function of the skin and mucous membranes, preventing the penetration of pathogens into the body.
- Antioxidant Protection: Zinc is an antioxidant and protects cells from damage caused by free radicals.
Output forms:
Zinc is available in various forms, including:
- Zinc Gluconate: A well -absorbed form of zinc.
- Zinc picolinat: It is believed that this form of zinc has better bioavailability.
- Zinc Citrate: Another well -absorbed form of zinc.
- Qing sulfate: A cheaper form of zinc, but can cause dyspeptic disorders.
- Zinc acetate: Often used in candy in sore throat.
Recommended dosage:
The recommended daily zinc dose for adults is 8-11 mg. During periods of increased incidence or with zinc deficiency, the dosage can be increased to 15-25 mg per day. The maximum permissible zinc dose is 40 mg per day.
Side effects:
When taking zinc in recommended doses, side effects usually do not occur. When taking high doses of zinc, the development of dyspeptic disorders, such as nausea, vomiting, diarrhea and abdominal pain, is possible. Long -term intake of high doses of zinc can lead to copper deficiency.
Contraindications:
Zinc is contraindicated in individual intolerance, severe diseases of the kidneys and liver.
Popular brands:
- Solgar
- Now Foods
- California Gold Nutrition
- Doctor’s Best
- Nature Made
Chapter 5: Selenium
Selenium is an important trace element that is necessary for the normal functioning of the immune system, thyroid gland and reproductive system. It is an antioxidant and protects the cells from damage caused by free radicals.
The mechanism of action:
- Support for the function of immune cells: Selenium is necessary for the normal development and functioning of T-cells, B cells and NK cells-cells of the immune system, which are involved in the fight against infections and cancer cells.
- Antioxidant Protection: Selenium is part of glutathioneperoxidase – an enzyme that protects the cells from damage caused by free radicals.
- Regulation of inflammation: Selenium regulates inflammatory processes in the body, preventing the development of excessive inflammation, which can damage the tissue.
- Support for thyroid function: Selenium is necessary for the synthesis of thyroid hormones, which regulate metabolism and immune function.
Output forms:
Selenium is available in various forms, including:
- Selenomethumentin: The organic form of selenium, which is well absorbed.
- Sodium selenite: The inorganic form of selenium, which can be less effective than selenometyinin.
- L-selenomethionine: Another organic form of selenium.
Recommended dosage:
The recommended daily dose of selenium for adults is 55 μg. The maximum permissible dose of selenium is 400 mcg per day.
Side effects:
When taking selenium in recommended doses, side effects usually do not occur. When taking high doses of selenium, the development of selenosis is possible, which can manifest itself in the form of nausea, vomiting, diarrhea, hair loss, fragility of nails, fatigue and irritability.
Contraindications:
Selenium is contraindicated in individual intolerance.
Popular brands:
- Solgar
- Now Foods
- California Gold Nutrition
- Doctor’s Best
- Nature Made
Chapter 6: Probiotics
Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. They are contained in some foods such as yogurt, kefir, sauerkraut and kimchi, and are also available in the form of dietary supplements. Probiotics play an important role in maintaining intestinal health, where there are about 70% of the body’s immune cells.
The mechanism of action:
- Strengthening the intestinal barrier: Probiotics strengthen the intestinal barrier, preventing the penetration of pathogens and toxins into the blood.
- Modulation of the immune system: Probiotics modulate the immune system, stimulating the production of antibodies and increasing the activity of immune cells.
- Competition with pathogens: Probiotics compete with pathogens for nutrients and places of attachment in the intestines, suppressing their growth and reproduction.
- Production of useful substances: Probiotics produce beneficial substances, such as short -chapel fatty acids (KVK) that nourish the intestinal cells and have anti -inflammatory properties.
Types of probiotics:
There are many types of probiotics, but the most common and studied are:
- Lactobacillus: Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei и др.
- Bifidobacterium: Bifidobacterium bifidum, Bifidobacterium long, Bifidobacterium child и др.
- Saccharomyces: Saccharomyces boulardii
Recommended dosage:
The dosage of probiotics is measured in a of the (colony -forming units). The recommended daily dose of probiotics is from 1 to 10 billion.
Side effects:
When taking probiotics, side effects usually do not occur. In rare cases, dyspeptic disorders, such as bloating, gases and diarrhea, can be observed.
Contraindications:
Probiotics are contraindicated in individual intolerance, severe immunodeficiency states and acute pancreatitis.
Popular brands:
- Cultural
- Renew Life
- Garden of Life
- Now Foods
- Probiotics
Chapter 7: Echinacea
Echinacea is a plant that is traditionally used to maintain immunity and treatment of colds. It contains active substances that stimulate the immune system and have anti -inflammatory and antiviral properties.
The mechanism of action:
- Stimulation of immune cells: Echinacea stimulates the activity of macrophages, NK cells and T cells-cells of the immune system that are involved in the fight against infections.
- Strengthening the production of interferon: Echinacea promotes the production of interferon – protein, which has antiviral activity.
- Anti -inflammatory action: Echinacea has an anti -inflammatory effect, which helps reduce the symptoms of colds, such as sore throat and runny nose.
- Antioxidant Protection: Echinacea contains antioxidants that protect the cells from damage caused by free radicals.
Output forms:
Echinacea is available in various forms, including:
- Capsules: Contain powder from roots, leaves or flowers of echinacea.
- Tablets: Similar to capsules.
- Tinctures: Alcohol extracts of echinacea.
- Tea: Dried roots, leaves or echinacea flowers for the preparation of tea.
Recommended dosage:
The recommended dosage of echinacea depends on the form of release and concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.
Side effects:
When taking echinacea, side effects usually do not occur. In rare cases, allergic reactions such as skin rash, itching and urticaria can be observed.
Contraindications:
Echinacea is contraindicated in individual intolerance, autoimmune diseases (for example, systemic lupus erythematosus, rheumatoid arthritis), progressive systemic diseases (for example, tuberculosis, leukemia) and HIV infection.
Popular brands:
- Nature’s Way
- Gaia Herbs
- Herb Pharm
- Now Foods
- Oregon’s Wild Harvest
Chapter 8: Black Buzina (Sambucus Nigra)
Black Buzina is a plant that contains anthocyans – powerful antioxidants that have antiviral and anti -inflammatory properties. Black elderberry extract is traditionally used to alleviate the symptoms of colds and influenza.
The mechanism of action:
- Antiviral action: Anthocyans contained in the black elderberry inhibit the replication of viruses such as the influenza virus.
- Anti -inflammatory action: Black Buzina has an anti -inflammatory effect, which helps reduce the symptoms of colds, such as sore throat, runny nose and cough.
- Antioxidant Protection: Anthocyans are powerful antioxidants and protect the cells from damage caused by free radicals.
- The stimulation of the immune system: Buzina Black stimulates the immune system, increasing the activity of immune cells.
Output forms:
Black Buzina is available in various forms, including:
- Syrups: Contain an extract of black bezines and sweeteners.
- Capsules: Contain a powder from the berries of black bezin.
- Resorption tablets: Contain black and other ingredients to relieve sore throat.
- Tea: Dried berries of black bezins for cooking tea.
Recommended dosage:
The recommended dosage of black bezine depends on the form of the release and concentration of active substances. It is usually recommended to take 15 ml of black bezine 2-3 times a day.
Side effects:
When taking an elderberry, black side effects usually do not occur. In rare cases, dyspepsic disorders, such as nausea, vomiting and diarrhea, can be observed.
Contraindications:
Black Buzina is contraindicated in individual intolerance and autoimmune diseases. It is not recommended to use immature berries of black bezins, as they contain toxic substances.
Popular brands:
- Sambucol
- Nature’s Way
- Gaia Herbs
- Now Foods
- Nature’s Bounty
Chapter 9: Garlic (Allium sativum)
Garlic is a plant that contains allicine – a substance that has antibacterial, antiviral and antifungal properties. Garlic is traditionally used to maintain immunity and treatment of colds.
The mechanism of action:
- Antibacterial effect: Allicine inhibits the growth and reproduction of many types of bacteria, including Staphylococcus aureus, Escherichia coli and Salmonella.
- Antiviral action: Allicine inhibits the replication of viruses, such as the influenza and rhinovir virus.
- Antifungal action: Allicine inhibits the growth and reproduction of fungi, such as Candida albicans.
- The stimulation of the immune system: Garlic stimulates the immune system, increasing the activity of immune cells.
- Antioxidant Protection: Garlic contains antioxidants that protect the cells from damage caused by free radicals.
Output forms:
Garlic is available in various forms, including:
- Fresh garlic: The most effective form of garlic.
- Dried garlic: Less effective than fresh garlic, but still contains allicin.
- Garnish capsules: Contain garlic extract or garlic powder.
- Garlic oil: Contains allicin and other beneficial substances.
Recommended dosage:
The recommended dosage of garlic depends on the form of release. It is usually recommended to use 1-2 cloves of fresh garlic per day or take 600-1200 mg of garlic extract per day.
Side effects:
When using garlic, side effects usually do not occur. In rare cases, dyspepsic disorders, such as heartburn, bloating and nausea, can be observed. Garlic can also cause unpleasant odor from the mouth and from the body.
Contraindications:
Garlic is contraindicated in individual intolerance, peptic ulcer of the stomach and duodenum, as well as when taking anticoagulants (drugs that thinning blood).
Popular brands:
- Kyolic
- Nature’s Way
- Garlic Gold
- Now Foods
- Solaray
Chapter 10: Ginger (Zingiber Officinale)
Ginger is a plant that contains gingerol – a substance that has anti -inflammatory, antioxidant and anti -war properties. Ginger is traditionally used to relieve nausea, vomiting, abdominal pain and inflammation.
The mechanism of action:
- Anti -inflammatory action: Gingerol inhibits the production of pro -inflammatory substances, such as prostaglandins and leukotrienes.
- Antioxidant Protection: Gingerol is an antioxidant and protects the cells from damage caused by free radicals.
- Anti -war action: Ginger reduces nausea and vomiting, stimulating the motility of the stomach and intestines.
- The stimulation of the immune system: Ginger stimulates the immune system, increasing the activity of immune cells.
Output forms:
Ginger is available in various forms, including:
- Fresh ginger: The most effective form of ginger.
- Dried ginger: Less effective than fresh ginger, but still contains gingerol.
- Ginger capsules: Contain ginger extract or ginger powder.
- Ginger tea: Grinded ginger root for cooking tea.
- Ginger oil: Contains gingerol and other beneficial substances.
Recommended dosage:
The recommended ginger dosage depends on the form of release. It is usually recommended to use 1-2 grams of fresh ginger per day or take 500-1000 mg of ginger extract per day.
Side effects:
When using ginger, side effects usually do not occur. In rare cases, dyspepsic disorders, such as heartburn, bloating and nausea, can be observed.
Contraindications:
Ginger is contraindicated in individual intolerance, peptic ulcer of the stomach and duodenum, gallstone disease and when taking anticoagulants (drugs that thin blood).
Popular brands:
- Ginger People
- Nature’s Way
- Gaia Herbs
- Now Foods
- Solaray
Chapter 11: Final recommendations for the choice of dietary supplements for immunity
The choice of dietary supplements for immunity is an individual process that depends on your needs, health status and preferences. Before taking any dietary supplements, you need to consult a doctor in order to make sure their safety and expediency.
When choosing dietary supplements for immunity, the following factors should be taken into account:
- Composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that are proven useful for the immune system.
- Dosage: Follow the recommended dosage indicated on the pack of dietary supplements.
- Output form: Choose the form of release, which is most convenient for you.
- Quality: Choose dietary supplements from reliable manufacturers that guarantee the quality and safety of your products.
- Reviews: Read the reviews of other consumers about the dietary supplement to learn about their experience.
- Price: Compare the prices of various dietary supplements to choose the most affordable option.
Remember that dietary supplements are not a panacea and cannot replace a healthy lifestyle. To maintain the health of the immune system, it is necessary to eat balancedly eat, regularly engage in physical exercises, just sleep and manage stress.
Chapter 12: Interaction of dietary supplements with drugs
It is important to consider the possibility of interaction between dietary supplements with drugs. Some dietary supplements can enhance or weaken the effect of drugs, which can lead to undesirable side effects or a decrease in treatment effectiveness.
Before taking any dietary supplements, it is necessary to inform your doctor about all the drugs that you take, including prescription drugs, over -the -counter drugs and other dietary supplements.
Some examples of the interaction of dietary supplements with drugs:
- Vitamin C: It can enhance the effect of anticoagulants (drugs that thin blood), such as warfarin.
- Vitamin D: It can interact with some drugs from cardiovascular diseases.
- Zinc: It can reduce the absorption of some antibiotics.
- SOUTINATEA: It can interact with some immunosuppressants.
- Garlic: It can enhance the action of anticoagulants.
These are only a few examples, and there are many other possible interactions. Therefore, it is important to consult a doctor before taking any dietary supplements, especially if you take any medicine.
Chapter 13: The role of nutrition in maintaining immunity
Proper nutrition plays a key role in maintaining the health of the immune system. A balanced diet rich in vitamins, minerals and antioxidants helps strengthen the immune system and protect the body from infections.
It is important to use enough:
- Fruits and vegetables: Contain vitamins, minerals, antioxidants and fiber, which are necessary for the health of the immune system.
- Whole grain products: They contain fiber, which helps maintain intestinal health, where there are about 70% of the body’s immune cells.
- Squirrel: It is necessary to build and restore cells of the immune system.
- Useful fats: It is necessary for the normal functioning of immune cells.
- Probiotics: They help maintain intestinal health and modulate the immune system.
The use should be limited:
- Sahara: It can suppress the function of immune cells.
- Producted products: Often contain a lot of sugar, salt and unhealthy fats that can weaken the immune system.
- Alcohol: It can weaken the immune system.
Chapter 14: The role of lifestyle in maintaining immunity
In addition to nutrition, lifestyle also plays an important role in maintaining the health of the immune system.
Important:
- Regularly engage in physical exercises: Moderate physical activity strengthen the immune system.
- Sleep enough: The lack of sleep weakens the immune system.
- Manage stress: Chronic stress weakens the immune system.
- No smoking: Smoking weakens the immune system and increases the risk of infections.
- Wash your hands regularly: Helps prevent the spread of infections.
- Vaccinated: Vaccination helps to protect against certain infections.
Chapter 15: New research in the field of dietary supplements and immunity
Scientific research in the field of dietary supplements and immunity is constantly developing. New data appear on the mechanisms of the operation of dietary supplements, their effectiveness and safety.
It is important to monitor the latest scientific publications and recommendations of specialists in the field of healthcare in order to make reasonable decisions on the reception of dietary supplements for immunity.
Some promising areas of research:
- Studying the influence of dietary supplements on the intestinal microbia: The intestinal microbia plays an important role in the regulation of the immune system, and dietary supplements can affect its composition and function.
- Development of new dietary supplements based on natural compounds: New natural compounds are investigated, which can have immunomodulating properties.
- Personalized approach to the choice of dietary supplements: The individual characteristics of the body, such as genetics, state of health and lifestyle, when choosing dietary supplements for immunity are taken into account.
To be continued…