How to increase immunity using dietary supplements: leadership

How to increase immunity using dietary supplements: leadership

I. Understanding the immune system and its vulnerability

The immune system is a complex complex of cells, tissues, organs and processes designed to protect the body from pathogenic microorganisms (bacteria, viruses, fungi, parasites) and other harmful substances. It acts as a multi -level protection system, including congenital and acquired immunity.

A. Inborn immunity:

Congenital immunity is the first line of protection with which the body is born. It provides an immediate, but non -specific response to the invasion of pathogens. The elements of congenital immunity include:

1. Physical barriers:

   • Leather: An impenetrable barrier that prevents the penetration of most microorganisms. The sebaceous and sweat glands distinguish substances with antimicrobial properties.
   • Mucous membranes: Laying the respiratory tract, the digestive tract and the genitourinary system. The mucous membranes contain antimicrobial peptides and antibodies (IGA), as well as special cells, such as gorgeous cells that secrete mucus that exciting pathogens.
   • Cilia: Small hair -shaped structures lining the respiratory tract move mucus and captured pathogens into the throat, where they swallow or jerk.
   • Acid in the stomach: Solic acid in the stomach kills most pathogens falling from food.

2. Cell components:

   • Fagocyte: Cells (for example, macrophages, neutrophils, dendritic cells) that absorb and destroy pathogens through phagocytosis.
   • Natural killers (NK cells): Destroy infected cells and tumor cells, without requiring preliminary sensitization.
   • Oblast cells: Participate in inflammatory reactions and allergic reactions, secreting histamine and other mediators.
   • Dendritic cells: Represent antigens T-lymphocytes, launching an adaptive immune response.

3. Soluble components:

   • Comlender: A series of proteins, which are activated in a cascading way, destroying pathogens directly or facilitating their phagocytosis.
   • Interferon: Proteins produced by cells in response to a viral infection. They prevent viruses replication and activate other immune cells.
   • Cytokines: Signal molecules that regulate the activity of immune cells and participate in inflammatory reactions.

B. Acquired (adaptive) immunity:

Acquired immunity is a later and specific protection line that develops in response to the effects of specific antigens (molecules recognized by the immune system). It has memory, that is, with repeated effects of the same antigen, the immune response will be faster and more effective. The acquired immunity is divided into:

1. Humoral immunity:

   • B-lymphocytes: Cells that are produced by antibodies (immunoglobulins), specifically binding to antigens.
   • Antibodies: Proteins that neutralize pathogens facilitate their phagocytosis or activate complement. There are several classes of antibodies (IGG, IGM, IGA, IGE, IGD), each of which performs certain functions.

2. Cellular immunity:

   • T-lymphocytes: Cells that destroy infected cells or regulate other immune cells.
   • Cytotoxic T-lymphocytes (CTL): Destroy cells infected with viruses or other intracellular pathogens.
   • T-Helpers: They help b-lymphocytes produce antibodies and activate other immune cells.
   • Regulatory T-lymphocytes (Treg): They suppress the immune response, preventing autoimmune reactions and supporting immune homeostasis.

C. Factors weakening the immune system:

Many factors can weaken the immune system, making the body more susceptible to infections. These include:

1. Inal meals:

   • Nutrient deficiency: The deficiency of vitamins (A, C, D, E, B6, B12), minerals (zinc, selenium, iron, copper), protein and essential fatty acids can disturb the function of immune cells.
   • Excess sugar and processed products: High consumption of sugar and processed products can lead to inflammation and weakening of the immune system.

2. Chronic stress: Chronic stress releases cortisol, a hormone that suppresses the function of immune cells.

3. Lack of sleep: The lack of sleep disrupts the production of cytokines that are important for the immune function.

4. Lack of physical activity: Regular physical exercises of moderate intensity can improve the immune function, but excessive loads can suppress it.

5. Smoking: Smoking damages the lungs and suppresses the immune function.

6. Alcohol abuse: Alcohol abuse weakens the immune system and increases the risk of infections.

7. Obesity: Obesity is associated with chronic inflammation and impaired immune function.

8. Age: The immune system weakens with age (immunostation), making the elderly more susceptible to infections.

9. Chronic diseases: Some chronic diseases (for example, diabetes, HIV, autoimmune diseases) can weaken the immune system.

10. Reception of some drugs: Some drugs (for example, corticosteroids, immunosuppressants) can suppress the immune system.

II. The role of dietary supplements in supporting immunity

Biologically active additives (dietary supplements) are concentrated sources of nutrients (vitamins, minerals, herbs and other substances) designed to supplement the diet. Although dietary supplements are not medicines and cannot treat diseases, they can help support the immune system, especially in the presence of nutrient deficiency or during periods of increased need. It is important to understand that dietary supplements should be considered as part of an integrated approach to strengthening immunity, including healthy diet, sufficient sleep, regular physical exercises and stress management.

A. Key vitamins for immunity:

1. Vitamin C (ascorbic acid):

   • Functions: Antioxidant, protects the cells from damage by free radicals. Participates in the synthesis of collagen necessary for the health of the skin and mucous membranes. Supports the function of phagocytes and T-lymphocytes. Increases interferon production.
   • Sources: Citrus fruits, kiwi, strawberries, bell pepper, broccoli, spinach.
   • Dosage: The recommended daily dose (RSD) is 75 mg for women and 90 mg for men. To maintain immunity, higher doses (up to 1000 mg per day) can be used, but you should consult a doctor.
   • Cautions: High doses of vitamin C can cause stomach disorder, diarrhea and the formation of kidney stones in predisposed people.

2. Vitamin D (calciferol):

   • Functions: Regulates the function of immune cells, including T-lymphocytes, B lymphocytes and macrophages. Participates in the production of antimicrobial peptides. Modulates inflammatory reactions.
   • Sources: Sunlight (synthesized in the skin under the influence of ultraviolet rays), fatty fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, juices).
   • Dosage: RSD is 600 IU (international units) for adults. Many people experience a deficiency of vitamin D, especially in the winter months or with a limited stay in the sun. To maintain immunity, higher doses (1000-5000 IU per day) are often recommended, but it is necessary to control the level of vitamin D in the blood and consult a doctor.
   • Cautions: High doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.

3. Vitamin E (Tokoferol):

   • Functions: Antioxidant, protects the cells from damage by free radicals. Improves the function of immune cells, especially in older people.
   • Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, green leafy vegetables.
   • Dosage: RSD is 15 mg.
   • Cautions: High doses of vitamin E can increase the risk of bleeding.

4. Vitamin A (Retinol):

   • Functions: It is necessary for the health of the skin and mucous membranes, which are important barriers against infections. Supports the function of immune cells, especially T-lymphocytes.
   • Sources: Liver, fish oil, egg yolk, dairy products. It is also contained in the form of beta-carotene in carrots, pumpkin, sweet potatoes, spinach.
   • Dosage: RSD is 900 mcg for men and 700 mcg for women.
   • Cautions: High doses of vitamin A can be toxic, especially for pregnant women. Beta-carotene does not have the toxicity of vitamin A, but its excess can lead to yellowing of the skin.

5. B vitamins B:

   • Vitamin B6 (Pyridoxin): It is necessary for the production of antibodies and maintaining the function of T-lymphocytes. Sources: chicken, fish, bananas, potatoes, chickpeas.
   • Vitamin B12 (cobalamin): It is necessary to divide cells and maintain the function of immune cells. Sources: meat, fish, eggs, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
   • Folic acid (vitamin B9): It is necessary to divide cells and maintain the function of immune cells. Sources: green leafy vegetables, legumes, citrus fruits.

B. Key minerals for immunity:

1. Zinc:

   • Functions: It is necessary for the development and functions of immune cells, including T-lymphocytes, B lymphocytes and NK cells. Participates in the development of cytokines. It has antioxidant properties.
   • Sources: Seafood (oysters, crabs), red meat, poultry, legumes, nuts, seeds.
   • Dosage: RSD is 11 mg for men and 8 mg for women. To maintain immunity, higher doses (up to 30 mg per day) can be used for a short period of time.
   • Cautions: High doses of zinc can disrupt copper assimilation and cause copper deficiency. With prolonged use of high doses of zinc, it is recommended to take additives with copper.

2. Selenium:

   • Functions: Antioxidant, protects the cells from damage by free radicals. It is necessary for the function of glutathionepexidase, an important antioxidant enzyme. Supports the function of immune cells.
   • Sources: Brazilian nuts, seafood (tuna, cod), meat, poultry, eggs.
   • Dosage: RSD is 55 μg.
   • Cautions: High doses of selenium can be toxic.

3. Iron:

   • Functions: It is necessary for the transfer of oxygen in the blood and for the function of immune cells. Iron deficiency can weaken the immune system.
   • Sources: Red meat, poultry, fish, legumes, green leafy vegetables.
   • Dosage: RSD is 8 mg for men and 18 mg for women.
   • Cautions: Excess iron can be toxic. Take additives with iron should only as prescribed by a doctor after blood test for iron.

4. Copper:

   • Functions: It is necessary for the function of immune cells and for antioxidant protection.
   • Sources: Seafood, nuts, seeds, legumes, liver.
   • Dosage: RSD is 900 mcg.
   • Cautions: High doses of copper can be toxic.

C. Probiotics and prebiotics:

1. Probiotics: Living microorganisms (bacteria and yeast), which, when used in sufficient quantities have a beneficial effect on the health of the owner. They maintain intestinal health, improve digestion and strengthen the immune system. Most of the immune cells are in the intestines, so maintaining the health of intestinal microflora is important for immunity.

   • Functions: They improve the balance of intestinal microflora, suppress the growth of pathogenic microorganisms, strengthen the intestinal barrier, stimulate antibodies (IGA), and modulate the immune response.
   • Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi, comable), additives with probiotics.
   • Strains: Various probiotics strains have different properties. Some of the most studied and useful strains for immunity include: Lactobacillus rhamnosus GG, Lactobacillus acidophilus, Bifidobacterium lactis Bb-12, Saccharomyces boulardii.
   • Dosage: The dosage of probiotics is measured in a of the (colony -forming units). The recommended dose for maintaining immunity is from 1 to 10 billion in a day.
   • Cautions: Probiotics are usually well tolerated, but some people can cause bloating, gases or diarrhea, especially at the beginning of the reception.

2. Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. They stimulate the growth and activity of probiotics, improving the health of intestinal microflora.

   • Functions: They support the growth of beneficial bacteria, improve digestion, strengthen the intestinal barrier, modulate the immune response.
   • Sources: Onions, garlic, bananas, asparagus, artichokes, chicory, oats.
   • Types: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state).
   • Dosage: The recommended dose of prebiotics is from 3 to 8 grams per day.
   • Cautions: Prebiotics can cause bloating and gases, especially when consumed in large quantities.

D. Plant adaptogens:

Adaptogens are a group of herbs and plants that help the body adapt to stress and increase resistance to various adverse factors, including infections. They have a normalizing effect on various body systems, including the immune system.

1. SOUTINATEA:

   • Functions: It stimulates the immune system, increases the activity of phagocytes, and increases the production of interferon. It has antiviral and antibacterial properties.
   • Types: Echinacea purpurea, Echinaacea angustifolia, Echinaacea pale.
   • Application: Prevention and treatment of colds and influenza.
   • Dosage: Depends on the type of echinacea and the form of release (capsules, tincture, tea). Follow the instructions on the packaging.
   • Cautions: It is not recommended to use echinacea for autoimmune diseases.

2. Ginseng:

   • Functions: It stimulates the immune system, increases the activity of immune cells, and increases stress resistance. It has antioxidant properties.
   • Types: Panax ginseng (Asian ginseng), Panax quinquefolius (American ginseng), Eleutherococcus senticosus (Siberian ginseng or eleutherococcus).
   • Application: Support for immunity, increased energy and endurance.
   • Dosage: Depends on the type of ginseng and form of release. Follow the instructions on the packaging.
   • Cautions: Ginseng can cause insomnia, nervousness and an increase in blood pressure. It is not recommended to use ginseng during pregnancy and breastfeeding.

3. Astragal:

   • Functions: It stimulates the immune system, increases the activity of immune cells, has antiviral properties.
   • Application: Support for immunity, prevention and treatment of colds and influenza.
   • Dosage: Depends on the form of release. Follow the instructions on the packaging.
   • Cautions: Astragal can interact with some drugs.

4. Rodiola pink:

   • Functions: Adaptogen, increases stress resistance, improves the function of immune cells.
   • Application: Support for immunity, increased energy and endurance.
   • Dosage: Depends on the form of release. Follow the instructions on the packaging.
   • Cautions: Rhodiola pink can cause insomnia in some people.

5. Shiitaka:

   • Functions: Contains beta-glucans that stimulate the immune system.
   • Application: Support for immunity, prevention and treatment of cancer.
   • Dosage: Depends on the form of release. Follow the instructions on the packaging.
   • Cautions: Rarely causes side effects.

E. Other useful dietary supplements for immunity:

1. Omega-3 fatty acids:

   • Functions: Reduce inflammation, support the function of immune cells.
   • Sources: Fish oil, linseed oil, chia seeds, walnuts.
   • Dosage: It is recommended to consume at least 1 gram of omega-3 fatty acids per day.

2. Kurkumin (from turmeric):

   • Functions: It has anti -inflammatory and antioxidant properties. The immune response modulates.
   • Dosage: It is recommended to consume from 500 to 2000 mg of curcumin per day. To improve the absorption of curcumin, it is recommended to use it with black pepper (piperin).

3. N-Acetylcistein (NAC):

   • Functions: An antioxidant helps to dilute mucus in the respiratory tract, supports the function of immune cells.
   • Dosage: It is recommended to consume from 600 to 1200 mg NAC per day.

4. Beta-glucan:

   • Functions: They stimulate the immune system, increase the activity of immune cells.
   • Sources: Yeast, mushrooms (Shiitaka, Reishi), oats.
   • Dosage: Depends on the source of beta-glucans.

5. Propolis:

   • Functions: It has antibacterial, antiviral and anti -inflammatory properties.
   • Dosage: Depends on the form of release. Follow the instructions on the packaging.

III. How to choose and take dietary supplements correctly

A. Consultation with a doctor:

Before taking any dietary supplements, especially if you have chronic diseases or you take medicines, you need to consult a doctor. The doctor will be able to evaluate your health status, determine the presence of a feed of nutrients and choose the most suitable dietary supplements and dosage. He will also be able to identify possible interactions of dietary supplements with medicines.

B. The choice of high -quality dietary supplements:

1. Choose dietary supplements from famous and reliable manufacturers: Study the manufacturer’s reputation, check the availability of quality certificates (for example, GMP – Good Manuapacturing Practice).
2. Check the composition of the dietary supplement: Make sure that the composition of the active ingredients and their dosage are indicated. Avoid dietary supplements with a large number of artificial additives, dyes and flavors.
3. Pay attention to the release form: Some forms of release (for example, capsules with intestinal coating) can improve the absorption of active ingredients.
4. Look for dietary supplements that have undergone independent testing: Some organizations (for example, NSF International, USP) carry out independent testing of dietary supplements for compliance with the composition and safety. The presence of a sign of such an organization on the package of Bad is an additional guarantee of quality.
5. Read the reviews of other customers: Reviews of other buyers can give an idea of ​​the effectiveness and safety of Bad.

C. Compliance with dosages and recommendations for use:

Strictly follow the dosages and recommendations for use indicated on the Bad package or recommended by the doctor. Do not exceed the recommended dose, as this can lead to side effects. Consider the dietary time for the dietary supplement (for example, some dietary supplements are recommended to be taken during meals, while others are on an empty stomach).

D. Accounting for possible side effects and interactions:

Carefully follow your health condition during the use of dietary supplements. If you notice any side effects (for example, stomach disorder, allergic reactions), stop taking dietary supplements and consult a doctor. Consider the possible interactions of dietary supplements with medicines. For example, vitamin K can affect the effectiveness of anticoagulants (blood liquefaction drugs).

E. A comprehensive approach to strengthening immunity:

Bades are only one of the components of an integrated approach to strengthening immunity. It is also important to observe a healthy lifestyle, including:

1. Healthy nutrition: Use a variety of products rich in vitamins, minerals, antioxidants and fiber. Limit the consumption of sugar, processed products and trans fats.
2. Sufficient sleep: Try to sleep at least 7-8 hours a day.
3. Regular physical exercises: Do physical exercises of moderate intensity of at least 150 minutes a week.
4. Stress management: Use relaxation methods such as meditation, yoga or breathing exercises.
5. Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse weaken the immune system.
6. Regular medical examinations: Pass regular medical examinations to identify and treat diseases that can weaken the immune system.
7. Vaccination: Make all the necessary vaccinations to protect against infectious diseases.

IV. Conclusion

Support for the immune system is an important task for maintaining health and protecting against diseases. Bades can be a useful addition to a healthy lifestyle, but they should be used with caution and under the control of a doctor. Remember that dietary supplements are not a panacea, and to strengthen immunity it is necessary to observe an integrated approach, including healthy diet, sufficient sleep, regular physical exercises and stress management.

V. Responsibility

This article is informational in nature and is not a replacement for a consultation with a doctor. Before making any decisions related to your health, it is necessary to contact a qualified specialist. The author and publisher are not responsible for any consequences that arose as a result of the use of information presented in this article.