Choose dietary supplements for immunity: expert advice - Yes Global продукция

Choose dietary supplements for immunity: expert advice

I. Fundamentals of immunity: what you need to know before choosing dietary supplements

Before plunging into the world of biologically active additives (dietary supplements) to strengthen immunity, it is necessary to understand the basics of the functioning of the immune system. Immunity is a complex multi -level system of protecting the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from its own changed cells (for example, cancer).

1.1 components of the immune system:

The immune system consists of many organs, cells and molecules interacting with each other to ensure protection. The main components include:

Bone marrow: The place of production of all blood cells, including immune cells.
Timus (thymus iron): The organ where T-lymphocytes that play a key role in cellular immunity ripen.
Lymphatic nodes: They filter lymph containing pathogens and antigens, activating the immune response.
Spleen: He filters blood, removing old and damaged cells, and also participates in an immune response.
Tonsils and adenoids: Protect the upper respiratory tract from infections.
Leather and mucous membranes: Physical barriers that prevent the penetration of pathogens.
Immune cells: Leukocytes (white blood cells), including lymphocytes (T-lymphocytes, B-lymphocytes, NK cells), monocytes, macrophages, neutrophils, eosinophils and basophils.
Cytokines: Molecules regulating the immune response, such as interleukins, interferons and tumor necrosis factor (TNF).
Antibodies (immunoglobulins): Proteins produced by B-lymphocytes to neutralize pathogens.
Complement system: Proteins that enhance the effect of antibodies and phagocytes.

1.2 types of immunity:

Inborn immunity: The first line of protection, which provides an immediate, but non -specific response to pathogens. Components of congenital immunity include physical barriers (skin, mucous membranes), phagocytes (macrophages, neutrophils) and natural killers (NK cells).
Acquired (adaptive) immunity: It develops throughout life in response to the influence of specific antigens (molecules that cause an immune response). The acquired immunity includes:
- Cellular immunity: It is mediated by T-lymphocytes that destroy infected cells or regulate the immune response.
- Humoral immunity: Mediated in lymphocytes that produce antibodies to neutralize pathogens.

1.3 Factors affecting immunity:

Many factors can affect the state of the immune system, both positively and negatively:

Age: The immune system of newborn and elderly people is less effective.
Genetics: Some people have a genetic predisposition to certain immune disorders.
Nutrition: Insufficient consumption of nutrients, such as vitamins, minerals and proteins, can weaken the immune system.
Stress: Chronic stress suppresses the immune system.
Dream: The lack of sleep reduces the activity of immune cells.
Physical activity: Moderate physical activity strengthens the immunity, while excessive physical activity can weaken it.
Chronic diseases: Diseases such as diabetes, cardiovascular diseases and autoimmune diseases can disrupt the immune system.
Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.
Bad habits: Smoking and alcohol abuse weaken the immunity.
The condition of the intestinal microbiots: A healthy intestinal microbiota plays an important role in maintaining immunity.
Environmental impact: Environmental pollution can negatively affect the immune system.

1.4 When you think about supporting immunity dietary supplements:

It is not always necessary to resort to dietary supplements to strengthen immunity. In most cases, a healthy lifestyle, a balanced diet and sufficient sleep are sufficient to maintain the normal function of the immune system. However, in some situations, dietary supplements can be useful:

Seasonal changes: During periods of increased incidence of flu and cold, especially in the autumn-winter period.
After the diseases: To restore the immune system after illness.
With increased physical and mental stress: During periods of intensive work or study.
In chronic stress: To mitigate the negative impact of immunity stress.
With an unbalanced diet: If the diet does not provide a sufficient amount of necessary vitamins and minerals.
In old age: To maintain a weakened immune system.
In the presence of chronic diseases: Only on the recommendation of a doctor.

II. Vitamins and minerals for immunity: scientific data and recommendations

Vitamins and minerals play a key role in the functioning of the immune system. The deficiency of certain micronutrients can weaken the immune response and increase susceptibility to infections.

2.1 Vitamin C (ascorbic acid):

The role in the immunity: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also stimulates the production and function of leukocytes, especially neutrophils, which are important cells of congenital immunity. Vitamin C is necessary for the synthesis of collagen, which is an important component of the skin and mucous membranes that provide a physical barrier against infections. He also participates in the regulation of cytokines that play a role in inflammatory reactions.
Scientific data: Numerous studies have shown that vitamin C can reduce the duration and severity of a cold, especially in people who are subject to intensive physical exertion or living in cold conditions. However, its effectiveness in the prevention of colds remains controversial.
Recommendations: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. During periods of increased incidence, you can increase the dose to 200-500 mg per day, but not exceed the upper limit of 2000 mg. Excessive consumption of vitamin C can cause stomach disorder, diarrhea and other side effects.
Sources: Citrus fruits, berries, kiwi, bell pepper, broccoli, spinach.

2.2 Vitamin D (calciferol):

The role in the immunity: Vitamin D plays an important role in the regulation of an immune response, affecting the function of both innate and acquired immunity. It stimulates the production of antimicrobial peptides, such as katelicidin and defensins that kill bacteria, viruses and fungi. Vitamin D also modulates inflammatory reactions, preventing excessive inflammation, which can damage the tissue. It affects the function of T-lymphocytes and B-lymphocytes, regulating their activation and differentiation.
Scientific data: Vitamin D deficiency is associated with an increased risk of respiratory tract infections, including influenza and COVID-19. Studies have shown that vitamin D additives can reduce the risk of respiratory infections, especially in people with vitamin D.
Recommendations: The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. However, many people need higher doses, especially in the winter months or if they spend less time in the sun. The optimal level of vitamin D in the blood is 30-50 ng/ml. Before taking high doses of vitamin D, it is recommended to consult a doctor and check the level of vitamin D in the blood. The upper limit of vitamin D consumption is 4000 IU per day.
Sources: Bold fish (salmon, tuna, mackerel), egg yolks, mushrooms, enriched products (milk, juice). Vitamin D is also synthesized in the skin under the influence of sunlight.

2.3 Vitamin A (Retinol):

The role in the immunity: Vitamin A is necessary to maintain the integrity of the mucous membranes, which are the first line of protection against infections. It stimulates the production of mucus, which captures pathogens and prevents their penetration into the body. Vitamin A is also involved in the development and functions of immune cells, especially T-lymphocytes and NK cells.
Scientific data: Vitamin A deficiency is associated with increased susceptibility to infections, especially in children. Vitamin A additives can reduce the risk of incidence and mortality from infections, such as measles and diarrhea, in developing countries.
Recommendations: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. The upper limit of vitamin A consumption is 3,000 mcg. Excessive consumption of vitamin A can be toxic, especially during pregnancy.
Sources: The liver, fish oil, egg yolks, dairy products, carrots, sweet potatoes, pumpkin, spinach.

2.4 Vitamin E (Tocopherol):

The role in the immunity: Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It also stimulates the function of immune cells, especially T-lymphocytes.
Scientific data: Vitamin E can improve the immune function in older people who often have a weakened immune system.
Recommendations: The recommended daily dose of vitamin E is 15 mg. The upper limit of vitamin E consumption is 1000 mg.
Sources: Vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, spinach.

2.5 zinc:

The role in the immunity: Zinc plays an important role in the development and functions of immune cells, including T-lymphocytes, B-lymphocytes and NK cells. It is necessary for the synthesis of DNA and RNA, which are necessary for the growth and division of cells. Zinc is also involved in the regulation of cytokines and antioxidant protection.
Scientific data: Zinc deficiency is associated with the weakening of the immune system and an increased risk of infections. Zinc supplements can reduce the duration and severity of a cold, especially if you start to take them within 24 hours after the appearance of symptoms.
Recommendations: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. The upper limit of zinc consumption is 40 mg. Excessive zinc consumption can cause nausea, vomiting and other side effects, as well as prevent the assimilation of copper.
Sources: Oysters, beef, bird, legumes, nuts, seeds, whole grain products.

2.6 selenium:

The role in the immunity: Selenium is an important trace element that is involved in antioxidant protection and regulation of the immune response. It is necessary for the function of glutathioneperoxidase, an enzyme that protects the cells from damage caused by free radicals. Selenium also affects the function of T-lymphocytes and NK cells.
Scientific data: Selenium deficiency is associated with the weakening of the immune system and an increased risk of infections. Studies have shown that selenium supplements can improve the immune function in people with selenium deficiency.
Recommendations: The recommended daily dose of selenium is 55 μg. The upper limit of selenium consumption is 400 mcg. Excessive selenosis can cause selenosis, which manifests itself in the form of hair loss, fragility of nails and other symptoms.
Sources: Brazilian nuts, tuna, seafood, meat, poultry, whole grain products.

2.7 Iron:

The role in the immunity: Iron is necessary for the growth and development of immune cells, as well as for their functioning. It is involved in the transport of oxygen necessary for cellular metabolism, and in DNA synthesis.
Scientific data: Iron deficiency (iron deficiency anemia) can weaken the immune system and increase susceptibility to infections. However, an excess of iron can also be harmful, as it can contribute to the growth of bacteria.
Recommendations: The recommended daily dose of iron varies depending on age, floor and physiological condition. Women during menstruation require more iron than men. Pregnant women also need increased iron consumption. Before taking iron additives, it is recommended to consult a doctor and take a blood test to determine the level of iron.
Sources: Red meat, poultry, fish, legumes, spinach, enriched products.

2.8 copper:

The role in the immunity: Copper plays a role in the functioning of immune cells, especially neutrophils and NK cells. It is necessary for the activity of certain enzymes involved in antioxidant protection and regulation of inflammation.
Scientific data: The shortage of copper can weaken the immune system. However, excess copper can also be harmful.
Recommendations: The recommended daily dose of copper is 900 mcg.
Sources: Seafood, nuts, seeds, legumes, liver.

2.9 Magnesium:

The role in the immunity: Magnesium is involved in the regulation of the immune response and inflammation. It is necessary for the function of T-lymphocytes and NK cells, as well as for the synthesis of antibodies.
Scientific data: Magnesium deficiency can weaken the immune system.
Recommendations: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.

III. Plant adaptogens and immunomodulators: natural assistants for immunity

Plant adaptogens and immunomodulators are natural substances that help the body adapt to stress and strengthen the immune system.

3.1 Socialya:

The role in the immunity: Echinacea stimulates the function of immune cells, such as macrophages and NK cells, increasing their activity and the ability to destroy pathogens. It also has anti -inflammatory properties.
Scientific data: Studies have shown that echinacea can reduce the duration and severity of a cold, as well as reduce the risk of relapse of respiratory infections. However, the research results are ambiguous, and additional studies are needed to confirm the effectiveness of echinacea.
Output forms: Capsules, tablets, tinctures, tea.
Recommendations: Follow the instructions on the packaging. It is not recommended to take echinacea for a long time (more than 8 weeks) without consulting a doctor. Echinacea can cause allergic reactions in some people.

3.2 ginseng (Panax Ginseng):

The role in the immunity: Ginseng is an adaptogen that helps the body adapt to stress and increases disease resistance. It stimulates the immune system, increasing the activity of immune cells and enhancing antibodies. Ginseng also has antioxidant and anti -inflammatory properties.
Scientific data: Studies have shown that ginseng can improve the immune function, reduce the risk of colds and influenza, and reduce the duration and severity of these diseases.
Output forms: Capsules, tablets, powder, extract, tea.
Recommendations: Follow the instructions on the packaging. It is not recommended to take ginseng for a long time (more than 3 months) without consulting a doctor. Ginseng can cause insomnia, nervousness and other side effects. He can also interact with some drugs.

3.3 Astragal:

The role in the immunity: Astragal is an immunomodulator that strengthens the immune system and increases resistance to infections. It stimulates the function of immune cells, such as macrophages and T-lymphocytes, and enhances the production of interferon, which is an important cytokine in the fight against viral infections.
Scientific data: Studies have shown that Astragal can improve the immune function in people with a weakened immune system, as well as reduce the risk of colds and influenza.
Output forms: Capsules, tablets, powder, extract, tea.
Recommendations: Follow the instructions on the packaging. Astragal is usually well tolerated, but can cause light side effects, such as stomach disorder.

3.4 garlic (Allium sativum):

The role in the immunity: Garlic contains allicin, a substance that has antibacterial, antiviral and antifungal properties. It also stimulates the immune system, increasing the activity of immune cells.
Scientific data: Studies have shown that garlic can reduce the risk of colds and influenza, as well as reduce the duration of these diseases.
Output forms: Fresh garlic, garlic powder, garlic extract, capsules.
Recommendations: Eat fresh garlic for food. Garlic supplements can cause unpleasant odor from the mouth and disorder of the stomach.

3.5 ginger (Zingiber Officinale):

The role in the immunity: Ginger has anti -inflammatory and antioxidant properties. It can also stimulate the immune system and have an antiviral effect.
Scientific data: Ginger can help alleviate the symptoms of colds and influenza, such as sore throat and cough.
Output forms: Fresh ginger, ginger powder, ginger extract, tea.
Recommendations: Eat fresh ginger for food or drink ginger tea. Ginger additives can cause stomach disorder.

3.6 Kurkuma (Curcuma longa):

The role in the immunity: Turmeric contains curcumin, a substance that has powerful anti -inflammatory and antioxidant properties. It can also modulate the immune system, regulating the activity of immune cells and the production of cytokines.
Scientific data: Kurkumin can help reduce inflammation and improve the immune function.
Output forms: Turmeric in powder, turmeric extract, capsules.
Recommendations: Eat turmeric for food or take turmeric additives. Kurkumin is poorly absorbed, so it is recommended to take it along with black pepper (piperin), which improves its absorption.

3.7 Reishi mushrooms (Ganoderma Lucidum):

The role in the immunity: Reishi mushrooms contain polysaccharides and triterpenes that have immunomodulating properties. They can stimulate the immune system, increasing the activity of immune cells and enhancing antibodies.
Scientific data: Studies have shown that Reishi mushrooms can improve the immune function in people with a weakened immune system.
Output forms: Capsules, powder, extract, tea.
Recommendations: Follow the instructions on the packaging. Reishi mushrooms are usually well tolerated, but can cause light side effects, such as stomach disorder.

3.8 Shiitak mushrooms (Lentinula Edodes):

The role in the immunity: Shiytake mushrooms contain polysaccharides, such as lentinan, which have immunomodulating properties. They can stimulate the immune system, increasing the activity of immune cells and enhancing the production of cytokines.
Scientific data: Studies have shown that Shiitake mushrooms can improve immune function and reduce the risk of infections.
Output forms: Fresh or dried mushrooms, capsules, extract.
Recommendations: Eat Shiitake mushrooms for food or take additives.

IV. Probiotics and prebiotics: intestinal health – the basis of strong immunity

The intestinal microbiota plays an important role in maintaining immunity. Probiotics and prebiotics are substances that contribute to the health of the intestine and strengthen the immune system.

4.1 probiotics:

Definition: Probiotics are living microorganisms (bacteria and yeast), which, when used in sufficient quantities, have a favorable effect on the health of the owner.
The role in the immunity: Probiotics support a healthy intestinal microbiota, which competes with pathogenic microorganisms, preventing their reproduction. They also stimulate the immune system, increasing the activity of immune cells and enhancing antibodies. Probiotics can improve the barrier function of the intestine, preventing the penetration of pathogens into the body.
Scientific data: Studies have shown that probiotics can reduce the risk of colds and influenza, as well as reduce the duration of these diseases. They can also help alleviate the symptoms of allergies and improve digestion.
Sources: Yogurt, kefir, sauerkraut, kimchi, tea mushroom (combustion), probites additives.
Recommendations: Choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium. Take probiotics regularly to maintain a healthy intestinal microbiota.

4.2 Prebiotics:

Definition: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines.
The role in the immunity: Prebiotics stimulate the growth and activity of beneficial bacteria in the intestines, which leads to an improvement in intestinal health and strengthen the immune system.
Scientific data: Prebiotics can improve digestion, reduce the risk of constipation and diarrhea, as well as increase the absorption of minerals.
Sources: Onions, garlic, bananas, asparagus, artichokes, chicory, oats, barley.
Recommendations: Eat products rich in prebiotics to food.

4.3 symbiotics:

Definition: Symbiotics are products containing both probiotics and prebiotics.
The role in the immunity: Symbiotics provide both the intestines for the intestines and food for their growth and reproduction, which leads to a more pronounced positive effect on the intestinal health and the immune system.

V. Omega-3 fatty acids: support of the immune system through the anti-inflammatory effect

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in human health, including support for the immune system.

5.1 Role in the immunity:

Anti -inflammatory action: Omega-3 fatty acids, especially EPA (eicopascentaenoic acid) and DHA (non-ozagexaic acid), have anti-inflammatory properties. They help reduce the level of inflammatory cytokines that can suppress the immune system.
Modulation of immune cells: Omega-3 fatty acids affect the function of immune cells, such as T-lymphocytes, B-lymphocytes and macrophages, regulating their activity and the production of cytokines.
Improving the function of phagocytes: Omega-3 fatty acids can improve the function of phagocytes, cells that absorb and destroy pathogens.

5.2 Scientific data:

Studies have shown that omega-3 fatty acids can reduce the risk of autoimmune diseases, such as rheumatoid arthritis and inflammatory intestinal diseases.
The supplements of omega-3 fatty acids can improve the immune function in the elderly.
Omega-3 fatty acids can help alleviate the symptoms of allergies.

5.3 Sources:

Fat fish (salmon, tuna, mackerel, herring, sardines).
Flaxseed, chia seeds, walnuts.
Addters of fish oil, linseed oil.

5.4 Recommendations:

It is recommended to use at least 250-500 mg EPA and DHA per day.
People with a high risk of cardiovascular diseases or autoimmune diseases may require a higher dose.
When choosing fish oil additives, pay attention to the EPA and DHA content, as well as the lack of impurities (heavy metals).

VI. Other dietary supplements for immunity: prospects and restrictions

There are many other dietary supplements that are positioned as means to strengthen immunity. However, their effectiveness is not always confirmed by scientific research.

6.1 Colostum (Colostrum):

The role in the immunity: Mograzivo is the first milk that is produced by mammary glands after childbirth. It contains a large number of antibodies, immunoglobulins, growth factors and other biologically active substances that strengthen the immune system of the newborn.
Scientific data: Studies have shown that colostrum can help reduce the risk of respiratory tract infections, especially in athletes and people undergoing intensive physical exertion.
Output forms: Capsules, powder.
Recommendations: Follow the instructions on the packaging.

6.2 beta-glucan:

The role in the immunity: Beta-glucans are polysaccharides that are contained in the cell walls of mushrooms, yeast and some bacteria. They stimulate the immune system, activating macrophages and other immune cells.
Scientific data: Studies have shown that beta-glucans can improve immune function and reduce the risk of infections.
Output forms: Capsules, powder.
Recommendations: Follow the instructions on the packaging.

6.3 Coenzim Q10 (COQ10):

The role in the immunity: Coenzyme Q10 is an antioxidant that protects the cells from damage caused by free radicals. It also plays an important role in the production of energy in cells.
Scientific data: Studies have shown that Coenzyme Q10 can improve the immune function in the elderly.
Output forms: Capsules, tablets.
Recommendations: Follow the instructions on the packaging.

6.4 N-Acetylcistein (NAC):

The role in the immunity: N-acetylcysteine is the predecessor of glutathione, a powerful antioxidant that protects the cells from damage. It also has mucolytic properties, diluting mucus in the respiratory tract.
Scientific data: N-acetylcysteine can help alleviate the symptoms of respiratory infections and improve the immune function.
Output forms: Capsules, powder.
Recommendations: Follow the instructions on the packaging.

6.5 Black Buzina (Sambucus Nigra):

The role in the immunity: Blacks of black elderberry contain antioxidants and substances that have antiviral properties.
Scientific data: Studies have shown that the black elderberry extract can reduce the duration and severity of the flu.
Output forms: Syrup, capsules, candies.
Recommendations: Follow the instructions on the packaging.

VII. Criteria for choosing dietary supplements for immunity: what to pay attention to when buying

The choice of dietary supplements for immunity is a responsible process that requires an attentive approach. It is necessary to take into account several important criteria to choose a safe and effective product.

7.1 Composition:

Active ingredients: Carefully study the composition of the dietary supplement and make sure that it contains ingredients whose effectiveness is confirmed by scientific research. Pay attention to the dosage of active substances and make sure that it corresponds to the recommended values.
Excipients: Check if the dietary supplement contains unwanted excipients, such as artificial dyes, flavors, preservatives, gluten, lactose or other allergens.
Compatibility: Make sure that the dieters are compatible with each other and do not interact with the medicines that you take.

7.2 Manufacturer:

Reputation: Choose dietary supplements from famous and reliable manufacturers who have a good reputation in the market.
Certification: Make sure that the manufacturer has the necessary certificates of conformity and license for the production of dietary supplements.
Quality control: Pay attention to the availability of quality control in production to guarantee the safety and efficiency of the product.

7.3 Form of release:

Convenience accepts: Choose a dietary supplement release form, which is most convenient for you (capsules, tablets, powder, liquid).
Bioavailability: Consider the bioavailability (degree of assimilation) of active substances depending on the form of release. For example, liquid forms can be absorbed faster than solid.

7.4 Dosage:

Recommended dose: Strictly follow the recommended dosage indicated on the pack of dietary supplements.
Individual needs: Consider your individual needs and health status. If necessary, consult a doctor to determine the optimal dosage.

7.5 Reviews:

Study of reviews: Before buying Bad, study the reviews of other customers to find out about their experience of using the product.
Critical thinking: Consider critically and do not rely only on them when making a decision.

7.6 Price:

Price-quality ratio: The high price does not always mean high quality. Compare dietary supplements from different manufacturers and select the optimal price ratio.
Discounts and promotions: Pay attention to discounts and promotions to purchase dietary supplements at a more favorable price.

7.7 Consultation with a doctor:

The need for consultation: Before taking any dietary supplements, it is recommended to consult a doctor, especially if you have chronic diseases, you take medicines or are pregnant/breastfeed.
Individual recommendations: The doctor will be able to evaluate your health status and give individual recommendations for the choice of dietary supplements and dosage.

VIII. Life and immunity: dietary supplements are only an addition to a healthy lifestyle

It is important to understand that dietary supplements are not a panacea and cannot replace a healthy lifestyle. They only complement it and help to support the immune system in certain situations.

** 8.1 Balanced nutrition

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