Effective dietary supplement to increase immunity: the rating of the best

Effective dietary supplement to increase immunity: the rating of the best

I. Understanding immunity and factors affecting it

Before delving into the world of dietary supplements for immunity, it is extremely important to understand what immunity is and what factors affect it. Immunity is a complex system that protects the body from pathogens, such as bacteria, viruses, fungi and parasites. It includes various organs, tissues and cells that work together to detect and destroy invasions.

A. The components of the immune system:

1. Inborn immunity: This is the first line of protection that is present from birth. He reacts quickly and nonspecific to threats. Components of congenital immunity include:

   • Physical barriers: The skin, mucous membranes, hairs in the nose, acidity of the stomach – all this prevents the penetration of pathogens.
   • Cells-Fagocytы: Macrophages, neutrophils and dendritic cells absorb and destroy pathogens.
   • Natural killers (NK cells): Destroy infected cells or tumor cells.
   • Complement system: A complex of proteins, which helps destroy pathogens and enhances inflammation.
   • Inflammation: An important process that helps attract immune cells to the place of infection and promotes healing.

2. Acquired immunity: This immunity develops after contact with antigens (substances that cause an immune response). It is specific and has a “memory”, that is, with repeated contact with the same antigen, the reaction will be faster and more effective. The components of the acquired immunity include:

   • B cells: Produce antibodies that are associated with antigens and neutralize them.
   • T-cells: Various types of T cells, including T-highpers (help other immune cells) and cytotoxic T cells (destroy infected cells).

B. Factors affecting the immune function:

Many factors can affect the effectiveness of the immune system, weakening it and making a person more susceptible to diseases.

1. Age: With age, the immune system weakens (immunostation), which makes the elderly more vulnerable to infections. The function of the thymus (the organ responsible for the ripening of the T-cells) decreases, and the quantity and function of immune cells decreases.
2. Nutrition: The lack of nutrients, such as vitamins (A, C, D, E, B6, B12, folic acid), minerals (zinc, iron, selenium, copper) and protein, can seriously weaken the immune system.
3. Stress: Chronic stress suppresses the immune function, releasing cortisol, stress hormone, which can affect the function of immune cells.
4. Dream: The lack of sleep reduces the activity of NK cells and increases susceptibility to infections. During sleep, the body produces cytokines that play an important role in immune regulation.
5. Physical activity: Moderate physical exercises strengthen the immune system, improving the circulation of immune cells and reducing inflammation. However, excessive physical activity can temporarily weaken the immunity.
6. Chronic diseases: Diseases such as diabetes, HIV/AIDS, autoimmune diseases and cancer can weaken the immune system.
7. Medications: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.
8. Smoking and alcohol abuse: Smoking damages the lungs and weakens the immune system. Alcohol abuse also suppresses the immune function and increases susceptibility to infections.
9. Environmental pollution: The effect of air pollution and other toxins can weaken the immune system.
10. Intestinal dysbiosis: The intestines are a house for trillions of bacteria, which play an important role in immune regulation. Dysbiosis (violation of the balance of intestinal microflora) can weaken the immune system.

II. Bad for immunity: review and classification

Biologically active additives (dietary supplements) have become a popular way to support the immune system. It is important to note that dietary supplements are not medicines and are not intended for the treatment or prevention of diseases. They are designed to support health and well -being.

A. The main categories of dietary supplements for immunity:

1. Vitamins:

   • Vitamin C (ascorbic acid): A powerful antioxidant that supports the function of immune cells, especially phagocytes. Promotes the production of interferon, protein, which protects against viral infections.
   • Vitamin D (cholegalciferol): Plays an important role in the regulation of the immune system. Vitamin D deficiency is associated with increased susceptibility to infections. Vitamin D stimulates the production of antimicrobial peptides.
   • Vitamin A (Retinol): It is necessary to maintain the integrity of the mucous membranes, which are the first line of protection against pathogens. Supports the function of T cells and B cells.
   • Vitamin E (Tokoferol): An antioxidant that protects the cells from damage by free radicals. Improves the function of immune cells, especially in older people.
   • B vitamins B: Vitamins B6, B9 (folic acid) and B12 are especially important. They participate in the development and functioning of immune cells.

2. Minerals:

   • Zinc: It is necessary for the development and functioning of immune cells. Zinc deficiency is associated with the weakening of immunity. Zinc has antiviral properties.
   • Selenium: An antioxidant that plays an important role in immune regulation. Enhances the activity of NK cells and T cells.
   • Iron: It is necessary for the functioning of immune cells. However, an excess of iron can have a negative impact on the immune system.
   • Copper: Participates in antioxidant protection and supports the function of immune cells.

3. Plant extracts and herbs:

   • SOUTINATEA: It stimulates the immune system, increases the activity of phagocytes and NK cells. It can help reduce the duration and severity of colds.
   • Ginseng: Adaptogen, which helps the body cope with stress and strengthens the immune system. Improves the function of immune cells.
   • Black Buzina (Sambucus Nigra): It has antiviral properties and can help reduce the duration and severity of the flu.
   • Small Andrographis (Andrographis Paniculata): It has anti -inflammatory and antiviral properties. It can help alleviate the symptoms of colds and influenza.
   • Garlic: It has antibacterial, antiviral and antifungal properties. Contains allicin, which is a powerful immunostimulator.
   • Ginger: It has anti -inflammatory and antioxidant properties. It can help alleviate the symptoms of colds and influenza.
   • Turmeric (curcumin): Powerful antioxidant and anti -inflammatory agent. It can help modulate the immune system.

4. Probiotics and prebiotics:

   • Probiotics: Living microorganisms that benefit health when used in sufficient quantities. Improve the balance of intestinal microflora and strengthen the immune system. Useful bacteria, such as Lactobacillus And Bifidobacteriumstimulate the production of antibodies and enhance the barrier function of the intestine.
   • Prebiotics: Drill fibers that serve as food for beneficial bacteria in the intestines. Stimulate the growth and activity of probiotics, improving intestinal health and immunity. The prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).

5. Other dietary supplements:

   • Beta-glucan: Polysaccharides, which are found in the cell walls of mushrooms, yeast and bacteria. They stimulate the immune system, increase the activity of macrophages and NK cells.
   • Colostrum (colostrum): The first milk that is produced after childbirth. Contains antibodies and immune factors that strengthen the immune system.
   • N-Acetylcistein (NAC): An antioxidant that can help protect the cells from damage to free radicals. It can also help improve the function of the lungs and immunity.
   • Glutathione: A powerful antioxidant that plays an important role in immune regulation.

III. The rating of the best dietary supplement to increase immunity (taking into account the evidence base and security)

It is important to emphasize that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the dosage and quality of the product. Before taking any dietary supplement, you need to consult a doctor. This rating is based on the analysis of scientific research, clinical trials and expert opinions.

A. The Golden Standard (dietary supplements with the most powerful evidence base):

1. Vitamin D3 (cholecalciferol):

   • Justification: Numerous studies have shown the relationship between vitamin D deficiency and an increased risk of infections, including respiratory infections. Vitamin D3 plays an important role in the regulation of the immune system, stimulating the production of antimicrobial peptides and modulating inflammatory processes.
   • Recommended dosage: 1000-5000 IU (international units) per day, depending on the level of vitamin D in the blood. It is necessary to take a blood test for vitamin D to determine the optimal dosage.
   • Output form: Capsules, tablets, drops.
   • Safety: In high doses, vitamin D can be toxic. Excessive use should be avoided.
   • Examples of brands: Solgar, Thorne Research, Now Foods.

2. Zinc:

   • Justification: Zinc is necessary for the development and functioning of immune cells. Zinc deficiency is associated with the weakening of immunity and increased susceptibility to infections. Zinc has antiviral properties and can help reduce the duration of colds.
   • Recommended dosage: 15-30 mg per day.
   • Output form: Tablets, capsules, candies.
   • Safety: In high doses, zinc can cause nausea, vomiting and diarrhea. Long -term use of high zinc doses can lead to copper deficiency.
   • Examples of brands: Life Extension, Nature’s Bounty, Garden of Life.

3. Vitamin C (ascorbic acid):

   • Justification: A powerful antioxidant that supports the function of immune cells, especially phagocytes. Promotes the production of interferon, protein, which protects against viral infections. It can help reduce the duration and severity of colds.
   • Recommended dosage: 500-1000 mg per day.
   • Output form: Tablets, capsules, powder, sparkling tablets.
   • Safety: In high doses, vitamin C can cause stomach and diarrhea.
   • Examples of brands: American Health, Doctor’s Best, Pure Encapsulations.

4. Probiotics:

   • Justification: Improve the balance of intestinal microflora and strengthen the immune system. Useful bacteria, such as Lactobacillus And Bifidobacteriumstimulate the production of antibodies and enhance the barrier function of the intestine. Especially useful when taking antibiotics.
   • Recommended dosage: Depends on the strain and the number of bacteria. It is recommended to choose probiotics with proven efficiency and high concentration (colony -forming units).
   • Output form: Capsules, powder, chewing tablets.
   • Safety: Usually safe, but in some people they can cause bloating and gases.
   • Examples of brands: Culturelle, Renew Life, Garden of Life.

B. promising dietary supplements (with a moderate evidence base):

1. SOUTINATEA:

   • Justification: It stimulates the immune system, increases the activity of phagocytes and NK cells. It can help reduce the duration and severity of colds. The research results are contradictory, but some studies have shown a positive effect.
   • Recommended dosage: Depends on the type of echinacea and form of release. Follow the instructions on the packaging.
   • Output form: Capsules, tablets, tincture, tea.
   • Safety: It can cause allergic reactions in some people. It is not recommended to be taken with autoimmune diseases.
   • Examples of brands: Nature’s Way, Gaia Herbs, Herb Pharm.

2. Black Buzina (Sambucus Nigra):

   • Justification: It has antiviral properties and can help reduce the duration and severity of the flu. Studies have shown that black bezine extract can block the penetration of the influenza virus into the cells.
   • Recommended dosage: Depends on the form of release. Follow the instructions on the packaging.
   • Output form: Capsules, syrup, candies.
   • Safety: Usually safe, but it is not recommended to use raw berries of an elderberry, as they contain cyanogenic glycosides.
   • Examples of brands: Nature’s Way, Sambucol, Gaia Herbs.

3. Beta-glucan:

   • Justification: Polysaccharides, which stimulate the immune system, increase the activity of macrophages and NK cells. Some studies have shown that beta-glucans can help protect against respiratory infections.
   • Recommended dosage: Depends on the source and concentration of beta-glucans. Follow the instructions on the packaging.
   • Output form: Capsules, tablets, powder.
   • Safety: Usually safe, but in some people can cause stomach disorder.
   • Examples of brands: Transfer Point, Now Foods, Swanson.

4. N-Acetylcistein (NAC):

   • Justification: An antioxidant that can help protect the cells from damage to free radicals. It can also help improve the function of the lungs and immunity. NAC is the predecessor of glutathione, a powerful antioxidant.
   • Recommended dosage: 600-1200 mg per day.
   • Output form: Capsules, powder.
   • Safety: In some people can cause nausea, vomiting and diarrhea.
   • Examples of brands: Now Foods, Jarrow Formulas, Thorne Research.

C. Bades with a limited evidence base (additional studies are required):

1. Ginseng:

   • Justification: Adaptogen, which helps the body cope with stress and strengthens the immune system. Improves the function of immune cells. The research results are contradictory.
   • Recommended dosage: Depends on the type of ginseng and form of release. Follow the instructions on the packaging.
   • Output form: Capsules, tablets, root, tea.
   • Safety: It can cause insomnia, nervousness and an increase in blood pressure. It is not recommended to be taken during pregnancy and breastfeeding.
   • Examples of brands: Nature’s Way, Gaia Herbs, Oregon’s Wild Harvest.

2. Small Andrographis (Andrographis Paniculata):

   • Justification: It has anti -inflammatory and antiviral properties. It can help alleviate the symptoms of colds and influenza. Additional studies are needed.
   • Recommended dosage: Depends on the concentration of active substances. Follow the instructions on the packaging.
   • Output form: Capsules, tablets.
   • Safety: It can cause stomach disorder and allergic reactions.
   • Examples of brands: Planetary Herbals, Ayush Herbs, Himalaya Herbal Healthcare.

3. Colostrum (colostrum):

   • Justification: The first milk that is produced after childbirth. Contains antibodies and immune factors that strengthen the immune system. Some studies have shown that colostrum can help protect against respiratory infections.
   • Recommended dosage: Depends on the concentration of immunoglobulins. Follow the instructions on the packaging.
   • Output form: Capsules, powder, chewing tablets.
   • Safety: Usually safe, but in some people it can cause stomach disorder.
   • Examples of brands: Symbiotics, Sovereign Laboratories, ARMRA.

IV. Factors that should be considered when choosing dietary supplements for immunity:

1. Quality and cleanliness: Choose dietary supplements from reliable manufacturers who test their products for cleanliness and compliance with the declared characteristics. Look for quality certificates such as NSF International, USP Verified or Consumerlab.com Approved.

2. Output form: Some forms of producing dietary supplements can be better absorbed by the body than others. For example, liposomal vitamins C and D can provide higher bioavailability.

3. Dosage: Follow the dosage recommendations indicated on the packaging or the recommended doctor. Do not exceed the recommended dosage to avoid side effects.

4. Interaction with drugs: Consider the possible interactions of dietary supplements with the medicines that you take. Consult a doctor or pharmacist to make sure that dietary supplements are safe for you.

5. Individual needs: Choose dietary supplements that correspond to your individual needs and health status. For example, if you have a deficiency of vitamin D, choose a dietary supplement with vitamin D3.

6. Allergies and sensitivity: Check the composition of the dietary supplement for the presence of ingredients for which you may have an allergy or sensitivity.

7. Price: Not always the most expensive supplement is the most effective. Compare prices and quality of various products.

V. The importance of an integrated approach to strengthening immunity

Reception of dietary supplements is only part of an integrated approach to strengthening the immune system. It is also necessary to adhere to a healthy lifestyle that includes:

1. Healthy nutrition: Use a variety of products rich in vitamins, minerals, antioxidants and fiber. Include fruits, vegetables, whole grain products, low -fat meat, fish and legumes in your diet.

2. Regular physical exercises: Moderate physical exercises strengthen the immune system, improving the circulation of immune cells and reducing inflammation.

3. Sufficient sleep: The lack of sleep reduces the activity of NK cells and increases susceptibility to infections. Try to sleep at least 7-8 hours a day.

4. Stress management: Chronic stress suppresses the immune function. Use stress management methods such as meditation, yoga or nature walks.

5. Refusal of smoking and moderate alcohol use: Smoking damages the lungs and weakens the immune system. Alcohol abuse also suppresses the immune function.

6. Regular hand washing: Careful washing of hands with soap helps to prevent the spread of infections.

7. Vaccination: Vaccination is an effective way to protect against many infectious diseases.

VI. Future areas of research in the field of dietary supplements for immunity

Studies in the field of dietary supplements for immunity continue to develop. In the future, one can expect the emergence of new and more effective dietary supplements, as well as more accurate recommendations for their use. Some promising areas of research include:

1. Studying the effect of intestinal microflora on immunity: More and more studies show an important role of intestinal microflora in the regulation of the immune system. In the future, one can expect the appearance of probiotics and prebiotics of a new generation, which will more effectively modulate intestinal microflora and strengthen immunity.

2. Personalized approach to the choice of dietary supplements: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. In the future, you can expect the appearance of tests that will determine individual needs for nutrients and choose the most suitable dietary supplements.

3. Development of new immunomodulators based on natural compounds: Natural compounds, such as polysaccharides, flavonoids and terpenes, have immunomodulating properties. In the future, one can expect the appearance of new dietary supplements based on these compounds.

4. Studying the influence of dietary supplements on immunity in various diseases: Additional studies are needed to determine which dietary supplements can be useful for strengthening immunity in various diseases, such as autoimmune diseases, cancer and chronic infections.

VII. Conclusion

Maintaining a healthy immune system requires an integrated approach, including healthy nutrition, regular physical exercises, sufficient sleep, stress management and rejection of bad habits. Bades can be a useful addition to a healthy lifestyle, but they should be used with caution and under the control of a doctor. Choose dietary supplements from reliable manufacturers who test their products for quality and safety. Remember that dietary supplements are not medicines and cannot replace full treatment.