Top dietary supplement for immunity in the autumn-winter period

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Top dietary supplement for immunity in the autumn-winter period: full guidance to strengthen health

The autumn-winter period is the time when our body is subjected to serious tests. A short daylight day, lack of sunlight, temperature changes and the spread of viruses and infections weaken the immune system, making us more vulnerable to various diseases. Maintaining and strengthening immunity during this period becomes a task of paramount importance. In addition to a healthy lifestyle, including proper nutrition, regular physical activity and sufficient sleep, biologically active additives (dietary supplements) play an important role in strengthening the immune system. In this full leadership, we will consider the most effective dietary supplements for immunity that will help you remain healthy and energetic in the autumn-winter period.

Section 1: Understanding the immune system and its vulnerability in the autumn-winter period

  • 1.1 Fundamentals of the immune system:

    • Inborn immunity: The first body of the body, including physical barriers (skin, mucous membranes), chemical barriers (acidity of the stomach, enzymes) and cellular components (phagocytes, natural killers). He reacts quickly, but nonspecific to any threats.
    • Acquired immunity: It develops in response to specific pathogens and has immunological memory, which allows the body to more effectively fight repeated infections. Key components-B lymphocytes (produce antibodies) and T-lymphocytes (directly destroy infected cells or regulate the immune response).
    • Immune system and microbia: The intestinal microbia plays an important role in the modulation of the immune system, affecting the development and functioning of immune cells, as well as to maintain the integrity of the intestinal mucosa, which is an important barrier against pathogens.

  • 1.2 Factors weakening immunity in the autumn-winter period:

    • Lack of sunlight and vitamin D: Vitamin D plays an important role in the functioning of immune cells, such as T-lymphocytes and macrophages. The lack of sunlight in the autumn-winter period leads to a decrease in vitamin D level, which can weaken the immune system.
    • Reduction in physical activity: In the cold season, people, as a rule, move less, which can lead to a deterioration in blood circulation and a decrease in the activity of immune cells.
    • Changes in nutrition: The use of more treated products and the lack of fresh fruits and vegetables can lead to a deficiency of vitamins and minerals necessary to maintain immunity.
    • Increased prevalence of viruses and infections: The autumn-winter period is characterized by increased prevalence of respiratory viruses, such as flu and SARS, which creates an additional load on the immune system.
    • Dry air: Dry air in the rooms can dry the mucous membranes of the respiratory tract, making them more vulnerable to infections.
    • Stress: Stress associated with work, study or other life circumstances can negatively affect the immune system.

Section 2: Vitamins to strengthen immunity

  • 2.1 Vitamin C (ascorbic acid):

    • The role in the immunity: A powerful antioxidant protects cells from damage by free radicals. It stimulates the production and activity of leukocytes (white blood cells) involved in the fight against infections. Participates in the synthesis of collagen necessary to maintain the integrity of the skin and mucous membranes, which are physical barriers against pathogens.
    • Sources: Citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, pepper, broccoli, spinach.
    • Recommended dosage: 75-90 mg per day for adults. During increased incidence, you can increase the dose to 500-1000 mg per day, divided into several tricks.
    • Output forms: Tablets, capsules, powders, chewing sweets, sparkling tablets.
    • Features of choice: Choose products from trusted manufacturers with a good reputation. Pay attention to the content of vitamin C in one portion.
    • Precautions: High doses of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea and other side effects. People with kidney diseases should consult a doctor before taking high doses of vitamin C.

  • 2.2 Vitamin D (cholecalciferol):

    • The role in the immunity: Regulates the activity of immune cells, such as T-lymphocytes and macrophages involved in the fight against infections. Promotes the production of antimicrobial peptides that help destroy pathogens. It supports the health of bones and muscles, which is important for general health and well -being.
    • Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).
    • Recommended dosage: 600-800 IU (international units) per day for adults. During the period of vitamin D deficiency, a higher dosage may be required, but it should be determined with the doctor based on the results of blood tests.
    • Output forms: Drops, tablets, capsules, chewing sweets.
    • Features of choice: Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol). Choose products with good bioavailability.
    • Precautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other side effects. People with kidney diseases or other medical conditions should consult a doctor before taking vitamin D.

  • 2.3 Vitamin E (Tocopherol):

    • The role in the immunity: A powerful antioxidant protects cells from damage by free radicals. Enhances the immune response, especially in the elderly. Improves the function of T-lymphocytes.
    • Sources: Vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts), seeds (sunflower), avocado, green leafy vegetables.
    • Recommended dosage: 15 mg per day for adults.
    • Output forms: Capsules, tablets, oil.
    • Features of choice: Choose a natural form of vitamin E (d-alpha-tocopherol) instead of synthetic (DL-alpha-tocopherol), since it is better absorbed by the body.
    • Precautions: High doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding. People taking anticoagulants (blood thinning drugs) should consult a doctor before taking vitamin E.

  • 2.4 Vitamin A (Retinol):

    • The role in the immunity: It is necessary to maintain the health of the mucous membranes of the respiratory tract and the gastrointestinal tract, which are important barriers against pathogens. Participates in the development and functioning of immune cells.
    • Sources: Bold fish, liver, dairy products, egg yolks, orange and yellow fruits and vegetables (carrots, pumpkin, sweet potatoes).
    • Recommended dosage: 900 mcg per day for men and 700 mcg per day for women.
    • Output forms: Capsules, tablets, drops.
    • Features of choice: Beta-carotene (the predecessor of vitamin A) is a safer form of vitamin A, since the body converts it into vitamin A as necessary.
    • Precautions: An overdose of vitamin A can lead to toxic effects, such as nausea, vomiting, headache, dizziness and liver damage. Pregnant women should avoid taking high doses of vitamin A.

Section 3: Minerals to strengthen immunity

  • 3.1 zinc:

    • The role in the immunity: It is necessary for the development and functioning of immune cells, such as T-lymphocytes and natural killers. Participates in the production of antibodies. It has antioxidant properties.
    • Sources: Red meat, poultry, seafood (oysters, crabs), legumes, nuts, seeds.
    • Recommended dosage: 11 mg per day for men and 8 mg per day for women.
    • Output forms: Tablets, capsules, loafers, syrups.
    • Features of choice: Zinc Picoline and zinc gluconate are zinc forms with high bioavailability.
    • Precautions: High doses of zinc (more than 40 mg per day) can cause stomach disorder, nausea and vomiting. Long -term intake of high doses of zinc can lead to copper deficiency.

  • 3.2 selenium:

    • The role in the immunity: Antioxidant, protects the cells from damage by free radicals. Enhances the immune response. It is necessary for the functioning of glutathioneperoxidase, an important enzyme involved in antioxidant protection.
    • Sources: Brazilian nuts, seafood (tuna, sardines), meat, poultry, eggs.
    • Recommended dosage: 55 μg per day for adults.
    • Output forms: Tablets, capsules.
    • Features of choice: Seleenomeinine is a form of selenium with high bioavailability.
    • Precautions: An overdose of selenium can lead to selenosis, which manifests itself in the form of nausea, vomiting, hair loss, damage to the nails and nervous system.

  • 3.3 Iron:

    • The role in the immunity: It is necessary for the functioning of immune cells and antibodies. Participates in the transport of oxygen necessary for cellular respiration and energy metabolism.
    • Sources: Red meat, poultry, fish, legumes, green leafy vegetables.
    • Recommended dosage: 8 mg per day for men and 18 mg per day for women (to menopause).
    • Output forms: Tablets, capsules, liquid additives.
    • Features of choice: Hem iron (from animal sources) is better absorbed than non -meter iron (from plant sources). When taking iron additives, it is important to avoid simultaneous intake with calcium, since it can worsen its absorption.
    • Precautions: An overdose of iron can lead to constipation, nausea, vomiting and damage to the liver. People with hemochromatosis (an excess of iron in the body) should avoid taking iron additives.

Section 4: Probiotics and prebiotics to maintain immunity

  • 4.1 probiotics:

    • The role in the immunity: Living microorganisms, which, when taking sufficient quantities have a beneficial effect on the health of the owner. They improve the balance of intestinal microflora, stimulate the immune response, strengthen the barrier function of the intestine and suppress the growth of pathogenic bacteria.
    • Sources: Yogurt, kefir, sauerkraut, kimchi, Miso, tea mushroom, special additives.
    • Recommended strains: Lactobacillus rhamnosus GG, Lactobacillus acidophilus, Bifidobacterium lactis.
    • Output forms: Capsules, tablets, powders, liquids.
    • Features of choice: Choose products containing several strains of probiotics with proven effectiveness. Pay attention to the number of living bacteria (some kind of colony -forming units) in one portion. Store probiotics in accordance with the manufacturer’s instructions.
    • Precautions: Probiotics are usually safe for most people. However, in rare cases, they can cause bloating, gases and other uncomfortable sensations in the gastrointestinal tract.

  • 4.2 Prebiotics:

    • The role in the immunity: Interesting fibers that serve as food for beneficial bacteria in the intestines. Contribute to the growth and activity of probiotics, thereby improving the balance of intestinal microflora and strengthening immunity.
    • Sources: Onions, garlic, asparagus, bananas, oats, apples, chicory, Jerusalem artichoke.
    • Types of prebiotics: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state).
    • Output forms: Powers, capsules, supplements in food.
    • Features of choice: Choose products containing various types of prebiotics to maintain a variety of intestinal microflora.
    • Precautions: Prebiotics can cause bloating, gases and other uncomfortable sensations in the gastrointestinal tract, especially when consumed in large quantities.

Section 5: Plant adaptogens and immunomodulators

  • 5.1 Beinacea:

    • The role in the immunity: It stimulates the immune system, increases the activity of phagocytes and other immune cells. It has antiviral and antibacterial properties.
    • Output forms: Capsules, tablets, tinctures, tea.
    • Features of choice: Choose products containing standardized echinacea extract.
    • Precautions: Echinacea is not recommended for people with autoimmune diseases. Long -term intake of echinacea (more than 8 weeks) is not recommended.

  • 5.2 Ginseng:

    • The role in the immunity: Adaptogen, helps the body adapt to stress. Improves the function of the immune system, increases resistance to infections.
    • Output forms: Capsules, tablets, extracts, tea.
    • Features of choice: Choose products containing a standardized ginseng extract.
    • Precautions: Ginseng can cause insomnia, nervousness and an increase in blood pressure. It is not recommended to take people with hypertension and other cardiovascular diseases.

  • 5.3 garlic:

    • The role in the immunity: Contains allicin with antibacterial, antiviral and antifungal properties. Enhances the immune response.
    • Output forms: Fresh garlic, capsules, tablets, garlic oil.
    • Features of choice: The use of fresh garlic is the most effective way to get allicine.
    • Precautions: Garlic can cause stomach disorder and heartburn in some people.

  • 5.4 ginger:

    • The role in the immunity: It has anti -inflammatory and antioxidant properties. It can help alleviate the symptoms of colds and influenza. Stimulates the immune system.
    • Output forms: Fresh ginger, ginger powder, capsules, tea.
    • Features of choice: The use of fresh ginger is the most effective way to obtain useful substances.
    • Precautions: Ginger can cause heartburn in some people.

  • 5.5 turmeric:

    • The role in the immunity: Contains curcumin with anti -inflammatory and antioxidant properties. Enhances the immune response.
    • Output forms: Powder turmeric, capsules.
    • Features of choice: Kurkumin is poorly absorbed by the body. It is recommended to use turmeric along with black pepper, as the pipin contained in black pepper improves the absorption of curcumin.
    • Precautions: Turmeric can cause stomach disorder in some people.

Section 6: Other useful dietary supplements for immunity

  • 6.1 Beta-glucan:

    • The role in the immunity: Polysaccharides contained in the cell walls of mushrooms, yeast and some plants. They stimulate the immune system, increase the activity of macrophages and other immune cells.
    • Sources: Mushrooms (Reishi, Shiitaka, Metack), yeast, oats.
    • Output forms: Capsules, tablets, powders.
    • Features of choice: Choose products containing beta-glucans with a high degree of cleanliness.
    • Precautions: Beta-glucans are usually safe for most people.

  • 6.2 Colostrum:

    • The role in the immunity: The first milk that mammals produces after childbirth. Contains antibodies, immunoglobulins, growth factors and other substances that strengthen the immune system.
    • Output forms: Capsules, powders.
    • Features of choice: Choose products containing colostrum from healthy cows.
    • Precautions: Belarusive is not recommended for people with allergies to dairy products.

  • 6.3 N-Acetylcistein (NAC):

    • The role in the immunity: Antioxidant helps to protect the cells from damage by free radicals. It dilutes the mucus in the respiratory tract, facilitating the expectorant. Supports the level of glutathione, an important antioxidant in the body.
    • Output forms: Capsules, powders.
    • Features of choice: Choose products from trusted manufacturers.
    • Precautions: NAC can cause nausea, vomiting and other uncomfortable sensations in the gastrointestinal tract.

Section 7: How to choose and take dietary supplements correctly

  • 7.1 Consultation with a doctor: Before taking any dietary supplements, especially if you have any diseases or take other medicines, you need to consult a doctor. The doctor will help to determine which dietary supplements you need, in what dosage and how long should they be taken.

  • 7.2 Select of quality products: Choose dietary supplements from trusted manufacturers with a good reputation. Pay attention to the composition of the product, the content of active substances and the availability of quality certificates.

  • 7.3 Dosage compliance: Strictly follow the recommended dosage indicated on the package or prescribed by a doctor. Exceeding the dosage can lead to side effects.

  • 7.4 Correct admission time: Some dietary supplements are better absorbed when eating, others – on an empty stomach. Follow the recommendations of the manufacturer in reception.

  • 7.5 Storage: Keep dietary supplements in accordance with the manufacturer’s instructions, in a cool, dry and dark place inaccessible to children.

  • 7.6 Complex approach: Remember that dietary supplements are only an addition to a healthy lifestyle. To strengthen immunity, you also need to eat right, regularly engage in physical exercises, sleep, avoid stress and abandon bad habits.

Section 8: Tips for maintaining immunity in the autumn-winter period, in addition to receiving dietary supplements

  • 8.1 Proper nutrition:

    • Use more fresh fruits and vegetables rich in vitamins and antioxidants.
    • Include in the diet products rich in protein, necessary for the construction and restoration of tissues of the body.
    • Limit the consumption of processed products, sugar and trans fats that can weaken the immune system.
    • Drink enough water to maintain the body’s hydration.

  • 8.2 Regular physical activity:

    • Take physical exercises of moderate intensity at least 30 minutes a day.
    • Regular physical activity improves blood circulation, increase the activity of immune cells and help fight stress.

  • 8.3 sufficient sleep:

    • Sleep at least 7-8 hours a day.
    • During sleep, the body is restored and strengthens the immune system.

  • 8.4 struggle with stress:

    • Use relaxation methods such as meditation, yoga or breathing exercises.
    • Spend time in nature, communicate with friends and loved ones.

  • 8.5 Compliance with hygiene rules:

    • Wash your hands with soap regularly.
    • Avoid touching your face with dirty hands.
    • Ventify the rooms and do wet cleaning.
    • Avoid contact with sick people.

  • 8.6 Vaccination:

    • Make flu and other infectious diseases.
    • Vaccination helps to protect the body from serious diseases and complications.

Following these recommendations and correctly selecting dietary supplements for immunity, you can strengthen your body and remain healthy and energetic throughout the autumn-winter period. Remember that health is the most valuable thing we have, and it must be protected and supported.

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