Strong immunity: the best dietary supplement to maintain health

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Strong immunity: the best dietary supplement to maintain health

Section 1: Understanding the immune system

The immune system is a complex network of cells, tissues, organs and processes working together to protect the body from pathogens, such as bacteria, viruses, fungi and parasites. It recognizes and neutralizes harmful substances, maintaining health and preventing diseases. An effective immune system is the key to longevity and high quality of life.

1.1. The components of the immune system:

  • Inborn immunity: The first protection line, including physical barriers (skin, mucous membranes), chemical barriers (gastric juice, tears) and cellular components (phagocytes, NK cells). Congenital immunity reacts quickly, but does not have specificity or memory.

  • Acquired immunity: A more complex and slow system that adapts to specific pathogens. The acquired immunity includes humoral immunity (B cells, antibodies) and cellular immunity (T cells). It has memory and can provide long -term protection.

  • The cells of the immune system:

    • White blood cells (white blood cells): The main cells of the immune system.
    • Phagocytes (macrophages, neutrophils, dendritic cells): Seeing and destroying pathogens and cell garbage.
    • Lymphocytes (B cells, T cells, NK cells): Provide a specific immune response.
    • B cells: Produce antibodies that neutralize pathogens.
    • T-cells: Destroy infected cells and regulate the immune response.
    • NK cells (natural killers): Destroy cancer cells and cells infected with viruses.

  • The organs of the immune system:

    • Bone marrow: Produces blood cells, including immune cells.
    • Timus (thymus iron): The ripening place of T cells.
    • Lymphatic nodes: They filter lymph and contain immune cells.
    • Spleen: He filters blood and contains immune cells.
    • Tonsils and adenoids: Protect the respiratory tract from pathogens.
    • Appendix: It can play a role in maintaining the intestinal microbioma.

1.2. Factors affecting immunity:

Many factors can affect the strength of the immune system, both positively and negatively.

  • Age: The immune system weakens with age (immunostation).
  • Nutrition: The lack of nutrients, especially vitamins and minerals, weakens immunity.
  • Stress: Chronic stress suppresses the immune system.
  • Dream: The lack of sleep reduces the activity of immune cells.
  • Physical activity: Moderate physical activity strengthen the immunity, and excessive – weaken.
  • Environmental pollution: The influence of toxins and pollutants weakens the immune system.
  • Chronic diseases: Some diseases (diabetes, HIV, autoimmune diseases) suppress immunity.
  • Medicines: Some drugs (corticosteroids, immunosuppressants) weaken the immunity.
  • Smoking and drinking alcohol: Weaken the immune system.
  • Intestinal microbia: Healthy intestinal microbia supports the immune system.

1.3. Signs of weakened immunity:

Weakened immunity can be manifested by various symptoms:

  • Frequent colds and infections: More than 4-6 colds per year in adults, frequent infections in children.
  • Long -term recovery: Slow recovery after diseases.
  • Chronic fatigue: A sense of constant fatigue and weakness.
  • Digestive problems: Diarrhea, constipation, bloating.
  • Skin rashes: Eczema, dermatitis, urticaria.
  • Frequent herpetic rashes: Exacerbations of herpes.
  • Slow wound healing: The wounds heal slowly and badly.
  • Increased susceptibility to fungal infections: Candidiasis, nail fungus.

Section 2: The role of dietary supplements in maintaining immunity

Biologically active additives (dietary supplements) can be a useful addition to a healthy lifestyle to maintain the immune system. However, it is important to remember that dietary supplements are not a replacement for a balanced diet, enough sleep, physical activity and stress management. Before taking any dietary supplements, you need to consult a doctor.

2.1. General principles for choosing dietary supplements for immunity:

  • Quality: Choose dietary supplements from well -known and trusted manufacturers that adhere to GMP (good manufactoring practice) standards.
  • Composition: Carefully study the composition of the dietary supplement and make sure that it contains ingredients that are really useful for immunity.
  • Dosage: Follow the recommended dosage indicated on the packaging.
  • Safety: Consider possible side effects and contraindications.
  • Individual needs: Choose dietary supplements that correspond to your individual needs and health status.
  • Consultation with a doctor: Be sure to consult a doctor before taking any dietary supplements, especially if you have any chronic diseases or you take other medicines.

2.2. The main groups of dietary supplements for immunity:

  • Vitamins:

    • Vitamin C (ascorbic acid): A powerful antioxidant that supports the function of immune cells and protects against damage to free radicals. Participates in the synthesis of collagen necessary to maintain the barrier function of the skin and mucous membranes. Dosage: 500-1000 mg per day.
    • Vitamin D: Plays an important role in the regulation of an immune response. Vitamin D deficiency is associated with an increased risk of infections. Dosage: 2000-5000 IU per day, depending on the level of vitamin D in the blood. It is necessary to control the level of vitamin D in the blood and adjust the dosage under the supervision of a doctor.
    • Vitamin E (Tokoferol): An antioxidant that protects cells from damage by free radicals and supports the function of immune cells. Dosage: 200-400 IU per day.
    • Vitamin A (Retinol): It is necessary to maintain the integrity of the mucous membranes, which are an important barrier against infections. It is important for the functioning of immune cells. Dosage: 5000 IU per day. Caution should be taken with the dosage of vitamin A, since its excess can be toxic.
    • B vitamins B: Important for energy metabolism and functioning of immune cells. Vitamins B6, B9 (folic acid) and B12 are especially important. Dosage: According to the recommendations on the package.

  • Minerals:

    • Zinc: It is necessary for the functioning of immune cells, especially T-cells. Zinc deficiency is associated with an increased risk of infections. Dosage: 15-30 mg per day. Long -term intake of high doses of zinc can lead to copper deficiency.
    • Selenium: An antioxidant that supports the function of immune cells. It plays an important role in the thyroid gland, which also affects immunity. Dosage: 50-200 mcg per day.
    • Iron: It is necessary to transport oxygen and the functioning of immune cells. Iron deficiency can weaken the immune system. Dosage: According to the doctor’s recommendations, depending on the level of iron in the blood.
    • Copper: Participates in antioxidant protection and is necessary for the functioning of immune cells. Dosage: 1-2 mg per day.

  • Probiotics and prebiotics:

    • Probiotics: Living microorganisms that benefit the health of the owner, improving the balance of intestinal microbioma. Useful bacteria in the intestine support the immune system, prevent the growth of pathogenic microorganisms and participate in the production of vitamins and other beneficial substances. Choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium. Dosage: According to the recommendations on the package, usually 1-10 billion CO (colony-forming units) per day.
    • Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. Examples of prebiotics: inulin, fructoligosaccharides (phos), galactooligosaccharides (state). Dosage: 3-5 grams per day.

  • Plant extracts:

    • SOUTINATEA: It stimulates the immune system and can help reduce the duration of the cold. Contains active substances that stimulate phagocytosis and increase the number of immune cells. Dosage: According to the recommendations on the package. It is not recommended to take echinacea constantly, as this can lead to a decrease in its effectiveness.
    • Ginseng: Adaptogen, which helps the body cope with stress and improves the function of the immune system. Contains ginzenosides that have immunomodulating properties. Dosage: According to the recommendations on the package. It is not recommended to take ginseng at high blood pressure or insomnia.
    • Garlic: It has antimicrobial and antiviral properties. Contains allicin, which has a powerful antioxidant and anti -inflammatory effect. Dosage: According to the recommendations on the package. You can eat fresh garlic for food.
    • Ginger: It has anti -inflammatory and antioxidant properties. It can help reduce the symptoms of colds and influenza. Dosage: According to the recommendations on the package. You can eat fresh ginger in food or in the form of tea.
    • Turmeric: Contains curcumin, which has powerful anti -inflammatory and antioxidant properties. It can help strengthen the immune system and protect against infections. Dosage: According to the recommendations on the package. For better absorption of turmeric, it is recommended to use turmeric with black pepper.
    • Black Buzina (Sambucus Nigra): It has antiviral properties and can help reduce the duration and severity of a cold and influenza. Dosage: According to the recommendations on the package.

  • Other dietary supplements:

    • Beta-glucan: Polysaccharides that stimulate the immune system and increase the activity of immune cells. Contained in mushrooms, yeast and grain crops. Dosage: According to the recommendations on the package.
    • Coenzim Q10 (COQ10): The antioxidant that is involved in the production of energy and supports the function of immune cells. Dosage: 100-200 mg per day.
    • N-Acetylcistein (NAC): An antioxidant that helps to dilute mucus and facilitates expectorant. It is also the precursor of glutathione, a powerful antioxidant that protects the cells from damage. Dosage: 600-1200 mg per day.
    • Colostrum (Colostrum): The first milk that stands out after childbirth. Rich in antibodies, immune factors and growth factors. It can help strengthen the immune system and protect against infections. Dosage: According to the recommendations on the package.

Section 3: detailed description of the most effective dietary supplements

This section is devoted to a more detailed examination of the most effective and scientifically based dietary supplements to maintain immunity, including their mechanisms of action, dosage, potential side effects and interaction with other substances.

3.1. Vitamin C (ascorbic acid):

  • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals formed in the process of metabolism and when exposed to external factors (environmental pollution, smoking). It is also necessary for the functioning of various immune cells, including phagocytes and T cells, stimulating their activity and mobility. Vitamin C plays an important role in the synthesis of collagen, a protein that is necessary to maintain the barrier function of the skin and mucous membranes, preventing the penetration of pathogens. In addition, it is involved in the synthesis of interferon, protein, which plays a key role in antiviral immunity.

  • Dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. To maintain immunity and during the period of the disease, you can take 500-1000 mg per day, divided into several tricks. High doses of vitamin C (more than 2000 mg per day) can cause side effects, such as diarrhea, nausea and abdominal pain.

  • Side effects: In high doses, vitamin C can cause stomach disorder, diarrhea, nausea, heartburn and headache. In people with hemochromatosis (an excess of iron in the body), high doses of vitamin C can aggravate the condition.

  • Interactions: Vitamin C can interact with some drugs such as warfarin (anticoagulant), increasing the risk of bleeding. It can also reduce the effectiveness of some chemotherapeutic drugs.

  • Output forms: Vitamin C is available in various forms, including tablets, capsules, chewing tablets, sparkling tablets and powders. Liposomal vitamin C can have better bioavailability.

3.2. Vitamin D:

  • The mechanism of action: Vitamin D plays a critical role in the regulation of an immune response. It activates genes that participate in the production of antimicrobial peptides, such as Katelicidin and defensins, which kill bacteria, viruses and fungi. Vitamin D also modulates the activity of immune cells, such as T cells and B cells, contributing to the balance between pro-inflammatory and anti-inflammatory reactions. Vitamin D deficiency is associated with an increased risk of autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.

  • Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU. However, many people need a higher dose, especially in the winter months or with a deficiency of vitamin D. The dosage of 200-5000 IU per day is safe for most adults. It is important to regularly check the level of vitamin D in the blood (25-hydroxyvitamin D) and adjust the dosage under the supervision of a doctor. The optimal level of vitamin D in the blood is 30-50 ng/ml.

  • Side effects: Taking very high doses of vitamin D (more than 10,000 IU per day) can lead to hypercalcemia (increased level of calcium in the blood), which can cause nausea, vomiting, weakness, constipation and kidney damage.

  • Interactions: Vitamin D can interact with some drugs such as digoxin (for the treatment of heart failure), increasing the risk of toxicity. Some drugs, such as corticosteroids and anticonvulsants, can reduce vitamin D levels in the blood.

  • Output forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3, as a rule, is more effective in increasing the level of vitamin D in the blood.

3.3. Zinc:

  • The mechanism of action: Zinc plays a key role in the functioning of immune cells, especially T-cells that destroy infected cells and regulate the immune response. It is necessary for the development and activation of T-cells, as well as for the production of cytokines, signal molecules that regulate immune reactions. Zinc also has antioxidant properties and can protect cells from damage to free radicals. Zinc deficiency is associated with an increased risk of infections, slowed down by wound healing and impaired immune function. Zinc also inhibits the replication of some viruses, including rhinoviruses (causing a cold).

  • Dosage: The recommended daily zinc dose for adults is 8-11 mg. To maintain immunity and during the period of the disease, you can take 15-30 mg per day. It is not recommended to take high doses of zinc (more than 40 mg per day) for a long time, as this can lead to a shortage of copper and other side effects.

  • Side effects: Taking high doses of zinc can cause nausea, vomiting, diarrhea, abdominal pain and headache. Long -term intake of high doses of zinc can lead to copper deficiency, which can cause anemia and neurological problems.

  • Interactions: Zinc can interact with some drugs such as antibiotics (tetracycline, chinolons), reducing their effectiveness. Some drugs, such as diuretics, can increase zinc elimination from the body.

  • Output forms: Zinc is available in various forms, including tablets, capsules, loafers and syrups. Qing Picoline and zinc citrate can have better bioavailability.

3.4. Probiotics:

  • The mechanism of action: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They improve the balance of intestinal microbioma, displacing pathogenic microorganisms and strengthening the intestinal barrier. Useful bacteria in the intestines stimulate the immune system, producing antimicrobials and activating immune cells. They also participate in the production of vitamins (for example, vitamin K) and other beneficial substances that support health. Probiotics can reduce the risk of respiratory tract infections and gastrointestinal tract.

  • Dosage: The dosage of probiotics depends on a specific product and strains of bacteria. It is usually recommended to take 1-10 billion Co (colony-forming units) per day. It is important to choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium.

  • Side effects: Probiotics are usually well tolerated, but in some cases they can cause bloating, gas formation and diarrhea, especially at the beginning of the intake.

  • Interactions: Probiotics can interact with antibiotics, reducing their effectiveness. It is recommended to take probiotics a few hours after taking antibiotics.

  • Output forms: Probiotics are available in various forms, including capsules, tablets, powders and fluids. They are also contained in fermented products, such as yogurt, kefir, sauerkraut and kimchi. It is important to store probiotics in the refrigerator in order to maintain their vitality.

3.5. SOUTINATEA:

  • The mechanism of action: Echinacea is a plant that is traditionally used to strengthen the immune system and treat colds. It contains active substances, such as polysaccharides, alkylamides and caffeine acid, which stimulate the immune system. Echinacea increases the activity of phagocytes, immune cells that absorb and destroy pathogens. It also stimulates the production of interferon, protein, which plays a key role in antiviral immunity. Echinacea can reduce the duration and severity of a cold.

  • Dosage: The dosage of echinacea depends on a specific product and type of plant. It is usually recommended to take echinacea extract at a dose of 300-500 mg 2-3 times a day. It is not recommended to take echinacea constantly, as this can lead to a decrease in its effectiveness. The course of taking echinacea is usually 1-2 weeks.

  • Side effects: Echinacea is usually well tolerated, but in some cases it can cause allergic reactions, such as skin rash and itching. People with autoimmune diseases should be taken with caution to echinacea.

  • Interactions: Echinacea can interact with some drugs such as immunosuppressants, reducing their effectiveness.

  • Output forms: Echinacea is available in various forms, including capsules, tablets, tinctures and teas.

Section 4: How to take dietary supplements for immunity

The correct intake of dietary supplements is crucial for ensuring their effectiveness and safety. This section contains recommendations on the optimal reception time, a combination of dietary supplements, as well as tips on minimizing risks and side effects.

4.1. Reception time:

  • Water -soluble vitamins (vitamin C, B vitamins): It is recommended to take on an empty stomach or 30 minutes before meals, washed down with a large amount of water. This contributes to better assimilation. When taking high doses of vitamin C, it is recommended to divide the dose into several techniques during the day.

  • Fatty vitamins (vitamin A, vitamin D, vitamin E): It is recommended to take during food containing fats. Fats are necessary for the assimilation of these vitamins.

  • Minerals (zinc, selenium, iron, copper): It is recommended to take it during meals to reduce the risk of stomach disorders. Some minerals can compete for absorption, so they should be accepted separately. For example, zinc can reduce the absorption of copper, and iron – the assimilation of zinc. If you take several minerals, it is better to divide their intake into different meals.

  • Probiotics: It is recommended to take on an empty stomach or 30 minutes before meals, washed down with a large amount of water. This allows probiotics to get to the intestines faster, where they have their effect. Some manufacturers recommend taking probiotics during food containing prebiotics (food fibers) to provide nutrition for beneficial bacteria.

  • Plant extracts (echinacea, ginseng, garlic, ginger, turmeric): It is recommended to take it during meals or immediately after eating to reduce the risk of stomach disorders. Some plant extracts, such as turmeric, are better absorbed in combination with fats and black pepper.

4.2. Combination of dietary supplements:

  • Compatible combinations:

    • Vitamin C and zinc: Vitamin C improves zinc assimilation.
    • Vitamin D and vitamin K2: Vitamin K2 helps to direct calcium, learned with vitamin D, to the bone, preventing its deposition in soft tissues.
    • Turmeric and black pepper: Black pepper contains a pipin that increases the bioavailability of turcumin, the active substance of turmeric.
    • Probiotics and prebiotics: Prebiotics serve as food for probiotics, improving their survival and reproduction in the intestines.

  • Incompatible combinations:

    • Zinc and iron: These minerals can compete for absorption, so they should be accepted separately.
    • Vitamin E and anticoagulants (warfarin): Vitamin E can enhance the effect of anticoagulants, increasing the risk of bleeding.
    • Echinacea and immunosuppressants: Echinacea can reduce the effectiveness of immunosuppressants.

4.3. Minimization of risks and side effects:

  • Start with low doses: At the beginning of taking a new dietary supplement, it is recommended to start with a low dose and gradually increase it to the recommended dose. This allows the body to adapt to a new substance and reduces the risk of side effects.
  • Follow the recommended dosage: Do not exceed the recommended dosage indicated on the packaging. Reception of high doses of dietary supplements can lead to side effects and even toxicity.
  • Pay attention to side effects: If you experience any side effects after taking a dietary supplement, stop taking it and consult your doctor.
  • Consider the contraindications: Before the start of the Bad, make sure that you have no contraindications for its use. Some dietary supplements are not recommended for pregnant and nursing women, children, people with chronic diseases and allergies.
  • Choose quality products: Choose dietary supplements from well -known and trusted manufacturers that adhere to GMP (good manufactoring practice) standards. This guarantees the quality and safety of the product.
  • Keep the dietary supplement correctly: Store dietary supplements in accordance with the instructions on the package. Some dietary supplements require storage in the refrigerator.
  • Inform your doctor: Tell your doctor about all the dietary supplements you accept. This will help to avoid the interaction of dietary supplements with medicines and prevent side effects.

4.4. The importance of consulting a doctor:

Before taking any dietary supplements, especially if you have any chronic diseases or take other medicines, you need to consult a doctor. The doctor will help to determine which dietary supplements you really need, in what doses they should be taken and what contraindications and interactions with other drugs can be. Badama self -medication can be dangerous to health.

Section 5: Alternative ways of maintaining immunity

Bades can be a useful addition, but they are not the only way to maintain the immune system. A healthy lifestyle plays a key role in strengthening immunity. This section is devoted to the consideration of other effective ways to maintain immunity, including diet, physical activity, stress and sleep.

5.1. Diet to strengthen immunity:

  • Balanced nutrition: The basis of healthy immunity is a balanced diet rich in fruits, vegetables, whole grains, low -fat protein and healthy fats.

  • Fruits and vegetables: Contain vitamins, minerals, antioxidants and dietary fiber, which are necessary for the functioning of the immune system. It is recommended to use at least 5 portions of fruits and vegetables per day. Particularly useful products rich in vitamin C (citrus fruits, kiwi, pepper), vitamin A (carrots, sweet potatoes, spinach) and antioxidants (berries, grapes, green tea).

  • Whole grains: They contain dietary fibers that maintain intestinal health and strengthen immunity. It is recommended to consume whole grain bread, oatmeal, brown rice and other whole grains.

  • Low -fat protein: It is necessary for the construction and restoration of tissues, as well as for the production of immune cells. It is recommended to consume low -fat meat, poultry, fish, eggs, legumes and tofu.

  • Healthy fats: It is necessary for the functioning of the immune system and the assimilation of fat -soluble vitamins. It is recommended to use olive oil, avocados, nuts and seeds.

  • Products rich in probiotics: Yogurt, kefir, sauer cabbage and kimchi contain useful bacteria that support intestinal health and strengthen immunity.

  • Limiting sugar and processed products: Excessive sugar consumption and processed products can weaken the immune system. It is recommended to limit the consumption of sweet drinks, sweets, pastries, fast food and other processed products.

  • Sufficient water consumption: Water is necessary for all processes in the body, including the functioning of the immune system. It is recommended to drink at least 8 glasses of water per day.

5.2. Physical activity:

  • Moderate physical activity: Moderate physical activity strengthen the immune system, improve blood circulation, reduce stress and improve sleep. It is recommended to engage in physical activity at least 30 minutes a day, most days of the week. Examples of moderate physical exertion: walking, running cowardice, swimming, cycling, dancing.

  • Avoid overtraining: Excessive physical activity can weaken the immune system. It is important to give the body enough time to restore after training.

5.3. Stress management:

  • Chronic stress: Chronic stress suppresses the immune system, increasing the risk of infections. It is important to learn how to manage stress in order to maintain healthy immunity.

  • Stress management methods:

    • Meditation and Mindfulness: They help reduce stress and improve mood.
    • Yoga and Tai-Chi: Combine physical exercises with meditation and breathing techniques.
    • Respiratory exercises: They help to calm down and reduce stress.
    • Conducting time in nature: Reduces stress and improves mood.
    • Communication with friends and family: Provides support and reduces the feeling of loneliness.
    • Hobbies and interests: They help to distract from stress and enjoy.

5.4. Dream:

  • Sufficient sleep: The lack of sleep weakens the immune system, reducing the activity of immune cells. It is recommended to sleep 7-8 hours a day.

  • Tips for improving sleep:

    • Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
    • Create a relaxing atmosphere in the bedroom: Darkness, silence and coolness contribute to good sleep.
    • Avoid caffeine and alcohol before bedtime: These substances can disturb a dream.
    • Do not use electronic devices before bedtime: Blue light from the screens can suppress the production of melatonin, sleep hormone.
    • Take a warm bath or shower before bedtime: This will help to relax and prepare for sleep.

Section 6: Immunity and age: support features

With age, the immune system undergoes changes known as immunostering, which makes elderly people more susceptible to infections and autoimmune diseases. Maintaining immunity in old age requires special attention and approach.

** 6.1. IMMU

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