Natural dietary supplements for immunity: health support

Natural dietary supplements for immunity: health support

Section 1: Immune system: Fundamentals and vulnerability

1.1 What is an immune system?

The immune system is a complex network of cells, tissues, organs and processes that protect the body from pathogens (bacteria, viruses, fungi, parasites), as well as from its own altered cells (cancer). It recognizes and destroys foreign substances and abnormal cells, supporting homeostasis and providing the survival of the body. Immunity is the body’s ability to resist infections and other harmful effects.

1.2 The components of the immune system.

• The central organs of the immune system:
  • Bone marrow: The formation of all blood cells, including immune cells (lymphocytes, macrophages, neutrophils, etc.).
  • Timus (thymus iron): The organ where T-lymphocytes ripen (cells that play a key role in cellular immunity).
• The peripheral organs of the immune system:
  • Lymphatic nodes: Located throughout the body and filter lymph, delaying antigens and activating the immune response.
  • Spleen: He filters blood, removes old and damaged blood cells, and also participates in immune reactions.
  • Tonsils and adenoids: Protect the respiratory tract from infections.
  • Payerovs Plashki: Lymphoid formations in the small intestine that protect against pathogens that fall from food.
• The cells of the immune system:
  • Lymphocytes:
    • T-lymphocytes (T cells): They participate in cellular immunity, destroy infected cells and regulate the immune response. There are different types of T cells: T-highpers, T-killer, T-regulatory cells.
    • B-lymphocytes (B-cells): Produce antibodies (immunoglobulins) that are associated with antigens and neutralize them.
    • NK cells (natural killers): Destroy infected and tumor cells without preliminary sensitization.
  • Fagocyte:
    • Macrophages: Bacteria, viruses, damaged cells and other foreign substances are absorbed and digested.
    • Neutrophils: The most numerous leukocytes are the first to arrive at the focus of inflammation and destroy bacteria.
    • Dendritic cells: “Represent” antigens of T-lymphocytes, launching an immune response.
  • Other cells: Eosinophils, basophils, mast cells.
• Molecules of the immune system:
  • Antibodies (immunoglobulins): Proteins produced by B-lymphocytes are associated with antigens and neutralize them.
  • Cytokines: Signal molecules regulating the immune response.
  • Interferon: Proteins with antiviral activity.
  • Complement: The protein system that enhances the immune response.

1.3 Types of immunity.

• Inborn immunity: The first barrier of protection, non -specific, reacts to any foreign substances. Includes physical barriers (leather, mucous membranes), cell factors (phagocytes, NK cells) and molecular factors (complement, interferons).
• Acquired immunity (adaptive immunity): It develops throughout life, specific, reacts to specific antigens. It includes cellular immunity (T-lymphocytes) and humoral immunity (B-lymphocytes and antibodies).
  • Active immunity: It develops after an infection or vaccination.
  • Passive immunity: It turns out when transmitting antibodies from mother to child (through placenta or breast milk) or with the introduction of ready -made antibodies (for example, with a snake bit).

1.4 Factors weakening the immune system.

• Inal meals: Deficiency of vitamins, minerals, proteins and other nutrients.
• Chronic stress: Increases the level of cortisol, which suppresses the immune system.
• Lack of sleep: Reduces the production of cytokines that are important for an immune response.
• Sedentary lifestyle: Worsens blood circulation and reduces the activity of immune cells.
• Smoking and drinking alcohol: Toxic substances damage immune cells.
• Environmental pollution: The effect of toxins and heavy metals.
• Chronic diseases: HIV, diabetes, autoimmune diseases.
• Medication: Antibiotics, corticosteroids, immunosuppressants.
• Age: The immune system weakens with age (immunostation).
• Intestinal dysbiosis: Violation of the intestinal microflora reduces immunity.
• Vitamin D deficiency: Vitamin D plays an important role in the regulation of the immune system.

1.5 Signs of weakened immunity.

• Frequent colds and infections: More than 6 times a year.
• Long -term recovery: More than 2 weeks.
• Chronic fatigue: A feeling of fatigue that does not pass after rest.
• Frequent herpetic rashes: Herpes on the lips, genital herpes.
• Slow wound healing: Slow recovery of fabrics after injuries.
• Allergic reactions: Increased sensitivity to allergens.
• Digestive problems: Bloating, diarrhea, constipation.
• Inflammatory skin diseases: Eczema, psoriasis.
• Lymphadenopathy: Increase in the lymph nodes.

Section 2: Natural dietary supplements to strengthen immunity: review and mechanisms of action

2.1 What are dietary supplements?

Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction to food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain normal or restore impaired body functions. Bades are not medicines and are used to prevent diseases, strengthen health and improve the general condition of the body.

2.2 Vitamins: Key players in immune defense.

• Vitamin C (ascorbic acid):
  • The mechanism of action: A powerful antioxidant protects cells from damage by free radicals. It stimulates the production and activity of leukocytes, increases the level of interferon, improves phagocytosis. Participates in the synthesis of collagen necessary to maintain the barrier function of the skin and mucous membranes.
  • Sources: Citrus fruits, kiwi, strawberries, pepper, broccoli, spinach.
  • Bad: Ascorbic acid, sodium ascorbate, Ester-C.
  • Dosage: Recommended daily dose-75-90 mg. With a cold, the dosage can be increased to 500-1000 mg per day.
• Vitamin D (calciferol):
  • The mechanism of action: Regulates the immune response, activates T-lymphocytes and macrophages, reduces the production of pro-inflammatory cytokines. Supports the barrier function of the epithelium of the respiratory tract.
  • Sources: Fish oil, egg yolk, mushrooms, enriched products. It is synthesized in the skin under the influence of sunlight.
  • Bad: Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol).
  • Dosage: The recommended daily dose is 600-800 IU (international units). With a deficiency, the dosage can be increased to 2000-5000 IU under the supervision of a doctor.
• Vitamin E (Tokoferol):
  • The mechanism of action: Antioxidant, protects the cells from damage by free radicals. Improves the function of T-lymphocytes, increases antibodies.
  • Sources: Vegetable oils, nuts, seeds, avocados.
  • Bad: Alfa-Tokoferol, a mixture of tocopherols.
  • Dosage: Recommended daily dose – 15 mg.
• Vitamin A (Retinol):
  • The mechanism of action: It is necessary to maintain the integrity of the mucous membranes, which are the first barrier of protection against infections. Improves the function of T-lymphocytes and NK cells.
  • Sources: The liver, fish oil, carrots, sweet potatoes, spinach.
  • Bad: Retinol, beta-carotene.
  • Dosage: Recommended daily dose-700-900 μg. Caution with dosage should be observed, since an excess of vitamin A can be toxic.
• B vitamins B:
  • Vitamin B6 (Pyridoxin): Participates in the synthesis of antibodies and lymphocytes.
  • Vitamin B12 (cobalamin): It is necessary for the normal functioning of immune cells.
  • Folic acid (vitamin B9): Important for the division and growth of immune cells.
  • Sources: Meat, fish, eggs, dairy products, legumes, green vegetables.
  • Bad: A complex of vitamins of group B.
  • Dosage: Depends on the specific vitamin of group B. The recommendations of the manufacturer should be followed.

2.3 Minerals: necessary elements for immune competence.

• Zinc:
  • The mechanism of action: It is necessary for the development and functioning of immune cells, especially T-lymphocytes and NK cells. It has antioxidant properties, reduces inflammation. Participates in the healing of the wounds.
  • Sources: Seafood, meat, nuts, seeds, legumes.
  • Bad: Zinc picolinate, zinc citrate, zinc gluconate.
  • Dosage: Recommended daily dose-8-11 mg. With a cold, the dosage can be increased to 30-50 mg per day for a short period of time.
• Selenium:
  • The mechanism of action: Antioxidant, protects the cells from damage by free radicals. Improves the function of immune cells, increases antibodies. Participates in the regulation of inflammation.
  • Sources: Brazilian nuts, seafood, meat, eggs, whole cereals.
  • Bad: Seleenomeininin, sodium selenite.
  • Dosage: Recommended daily dose – 55 μg.
• Iron:
  • The mechanism of action: It is necessary for the growth and functioning of immune cells, especially lymphocytes. Participates in the transport of oxygen necessary for cellular metabolism.
  • Sources: Red meat, liver, legumes, green leafy vegetables.
  • Bad: Iron bisglycinate, iron sulfate.
  • Dosage: Depends on the level of iron in the body. You should consult a doctor before taking iron additives.
• Copper:
  • The mechanism of action: It is necessary for the functioning of immune cells and antioxidant enzymes.
  • Sources: Seafood, nuts, seeds, legumes.
  • Bad: Copper gluconate.
  • Dosage: Recommended daily dose – 900 mcg.

2.4 Plant adaptogens: help in adaptation to stress and strengthen immunity.

• SOUTINATEA:
  • The mechanism of action: It stimulates the immune system, increases the activity of phagocytes and NK cells, and increases the production of interferon. It has antiviral and antibacterial properties.
  • Sources: Echinacea is purple, narrow -leaved echinacea, echinacea is pale.
  • Bad: Echinacea extract, tincture of echinacea, Echinacea capsules.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.
• Ginseng:
  • The mechanism of action: Adaptogen, increases the body’s resistance to stress. It stimulates the immune system, improves the function of T-lymphocytes and NK cells. It has antioxidant and anti -inflammatory properties.
  • Sources: Ginseng (Panax Ginseng), American ginseng (Panax Quinquefolius).
  • Bad: Ginseng extract, ginseng capsules, ginseng tea.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.
• Astragal:
  • The mechanism of action: It stimulates the immune system, increases the activity of T-lymphocytes and macrophages, increases the production of interferon. It has antioxidant and anti -inflammatory properties.
  • Sources: Astragal of a membrane (Astragalus membranaceus).
  • Bad: Astragal extract, capsules Astragal.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.
• Rodiola pink:
  • The mechanism of action: Adaptogen, increases the body’s resistance to stress. It stimulates the immune system, improves the function of the NK cells. It has antioxidant and anti -inflammatory properties.
  • Sources: Rhodiola pink (Rhodiola rosea).
  • Bad: Rhodiola extract, Rhodiola capsules.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.
• Chinese lemonnik:
  • The mechanism of action: Adaptogen, increases the body’s resistance to stress. It stimulates the immune system, improves the function of the NK cells. It has antioxidant and anti -inflammatory properties.
  • Sources: Chinese lemongrass (Schisandra chinensis).
  • Bad: Limonnik extract, lemongrass capsules.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.

2.5 Mushrooms: Sources of immunomodulating polysaccharides.

• Reishi (Ganoderma Lucidum):
  • The mechanism of action: It contains polysaccharides and triterpenes that stimulate the immune system, increase the activity of NK cells and macrophages, increase the production of cytokines. It has antioxidant and anti -inflammatory properties.
  • Sources: Reishi (Ganoderma Lucidum).
  • Bad: Reishi extract, Reishi capsules, Reishi powder.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.
• Shiitaka (edible Lentil):
  • The mechanism of action: It contains polysaccharides (lentanan), which stimulate the immune system, increase the activity of T-lymphocytes and macrophages, increase the production of interferon. It has antiviral and antibacterial properties.
  • Sources: Shiitaka (Lentinula Edodes).
  • Bad: Shiytake extract, shiitake capsules, shiitake powder.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.
• Metack (chicken griffula):
  • The mechanism of action: Contains polysaccharides (beta-glucans), which stimulate the immune system, increase the activity of macrophages and NK cells. It has antioxidant and anti -inflammatory properties.
  • Sources: Майтаке (leafy tap).
  • Bad: Mitaka extract, Matake capsules, Matake powder.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.
• Cordyceps:
  • The mechanism of action: It stimulates the immune system, increases the activity of T-lymphocytes and NK cells, and increases the production of cytokines. It has adaptogenic and antioxidant properties.
  • Sources: Cordyceps Chinese (Cordyceps Sinensis), military cordyceps (Cordyceps Militaris).
  • Bad: Cordyceps extract, cordyceps capsules, cordyceps powder.
  • Dosage: Depends on the form of the release and concentration of the extract. The manufacturer’s recommendations should be followed.

2.6 Probiotics and prebiotics: support for the health of the intestines and immunity.

• Probiotics: Living microorganisms, which, when used in sufficient quantities have a beneficial effect on the health of the owner. Improve intestinal microflora, increase immunity, reduce the risk of infections.
  • Main types: Lactobacteria (Lactobacillus), bifidobacteria (Bifidobacterium), sucaromycetes of Bulardii.
  • The mechanism of action: Improve the barrier function of the intestine, stimulate antibodies production, compete with pathogenic bacteria, and modulate the immune response.
  • Sources: Dairy products (yogurt, kefir), sauerkraut, kimchi, tea mushroom.
  • Bad: Capsules with probiotics, powders with probiotics.
  • Dosage: Depends on the number of living bacteria (some kind of colony -forming units). The recommended dose is 1-10 billion on a day.
• Prebiotics: Interesting food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines.
  • Main types: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state).
  • The mechanism of action: They serve as food for beneficial bacteria, contribute to their growth and reproduction, improve the composition of the intestinal microflora.
  • Sources: Onions, garlic, asparagus, bananas, Jerusalem artichoke, chicory.
  • Bad: Inulin, Fos, Gos.
  • Dosage: Depends on the type of prebiotic. The manufacturer’s recommendations should be followed.

2.7 Other natural dietary supplements for immunity.

• Collostum (Colostrum):
  • The mechanism of action: It contains antibodies (immunoglobulins), growth factors, vitamins and minerals that strengthen the immune system, improve the barrier function of the intestine, and stimulate tissue regeneration.
  • Sources: Core colostrum.
  • Bad: Capsules with colloostrum, colloostrum powder.
  • Dosage: Depends on the concentration of immunoglobulins. The manufacturer’s recommendations should be followed.
• Garlic:
  • The mechanism of action: Contains allicin with antibacterial, antiviral and antifungal properties. It stimulates the immune system, increases the activity of NK cells and macrophages.
  • Sources: Garlic.
  • Bad: Garlic extract, garlic capsules.
  • Dosage: Depends on the concentration of allicin. The manufacturer’s recommendations should be followed.
• Ginger:
  • The mechanism of action: It has anti -inflammatory and antioxidant properties. It stimulates the immune system, improves blood circulation.
  • Sources: Ginger.
  • Bad: Ginger extract, ginger capsules.
  • Dosage: Depends on the concentration of active substances. The manufacturer’s recommendations should be followed.
• Turmeric (curcumin):
  • The mechanism of action: It has powerful anti -inflammatory and antioxidant properties. The immune response modulates, reduces the production of pro -inflammatory cytokines.
  • Sources: Turmeric.
  • Bad: Kurkumin, turmeric extract.
  • Dosage: Depends on the concentration of turmeric. The manufacturer’s recommendations should be followed. It is important to use turmeric with piperin (black pepper extract) to improve its absorption.
• Omega-3 fatty acids:
  • The mechanism of action: They have anti -inflammatory properties, modulate the immune response, and reduce the production of pro -inflammatory cytokines.
  • Sources: Fish oil, linseed oil, chia seeds, walnuts.
  • Bad: Fish oil, croil oil, linseed oil.
  • Dosage: The recommended dose is 1-3 grams per day.

Section 3: Safety and effectiveness of dietary supplements: what you need to know.

3.1 Bad regulation.

In most countries, dietary supplements are regulated as food products, and not as medicines. This means that they do not undergo strict clinical trials, such as drugs, and are not subject to the same thorough safety and efficiency. Therefore, it is important to carefully choose dietary supplements and consult a doctor before their use.

3.2 The choice of high -quality dietary supplements.

• Choose dietary supplements from famous and reliable manufacturers: Companies with a good reputation usually carry out more stringent quality control of their products.
• Pay attention to quality certificates: Look for dietary supplements certified by independent organizations that confirm their quality and safety.
• Check the composition of the dietary supplement: Make sure that there are no harmful additives, dyes, preservatives and allergens in the dietary supplement.
• Read the reviews of other consumers: Reviews can give an idea of ​​the effectiveness and safety of Bad.
• Consult a doctor or nutritionist: A specialist will help you choose dietary supplements that are suitable for you, and determine the optimal dosage.

3.3 Possible side effects and interactions with drugs.

Despite the fact that dietary supplements are considered safe for most people, they can cause side effects, especially with high dosages or with simultaneous medication.

• Vitamin C: It can cause a stomach disorder, diarrhea, nausea. High doses can affect the results of some laboratory tests.
• Vitamin D: Excessive use can lead to hypercalcemia (an increased level of calcium in the blood), nausea, weakness, and kidney problems.
• Zinc: It can cause nausea, vomiting, diarrhea. Long -term intake of high doses can lead to copper deficiency.
• SOUTINATEA: It can cause allergic reactions, especially in people with allergies to plant plants.
• Ginseng: It can cause insomnia, nervousness, an increase in blood pressure.
• Probiotics: They can cause bloating, gas formation, diarrhea.

It is important to inform your doctor about all the dietary supplements that you accept in order to avoid possible interactions with medicines. Some dietary supplements can enhance or weaken the effect of drugs, which can be dangerous to health.

3.4 Who should avoid taking dietary supplements for immunity?

• Pregnant and lactating women: Before taking any dietary supplements, you need to consult a doctor.
• Children: The dosage of dietary supplements for children should be adjusted in accordance with their age and weight.
• People with chronic diseases: Before taking dietary supplements, you need to consult a doctor, as some dietary supplements can interact with medicines or worsen their health.
• People with autoimmune diseases: Some dietary supplements stimulating the immune system can aggravate the symptoms of autoimmune diseases.
• People preparing for the operation: Some dietary supplements can affect blood coagulation and increase the risk of bleeding during surgery.

3.5 The importance of an integrated approach to strengthening immunity.

Reception of dietary supplements is only one of the aspects of strengthening immunity. It is also important to adhere to a healthy lifestyle, which includes:

• Balanced nutrition: Use enough fruits, vegetables, whole cereals, proteins and beneficial fats.
• Regular physical exercises: Take sports for at least 30 minutes a day.
• Healthy sleep: Sleep at least 7-8 hours a day.
• Stress management: Use relaxation methods such as meditation, yoga, breathing exercises.
• Refusal of smoking and drinking alcohol: These bad habits weaken the immune system.
• Compliance with hygiene rules: Wash your hands with soap regularly to prevent the spread of infections.
• Vaccination: Make flu, pneumococcal infection and other diseases.

Section 4: Practical recommendations for the use of dietary supplements for immunity.

4.1 Drawing up an individual plan for admission of dietary supplements.

There is no universal plan for receiving dietary supplements to strengthen immunity. The best plan will depend on your individual needs, state of health and lifestyle.

• Evaluate your health status: Determine if you have any deficiency of vitamins and minerals, chronic diseases, allergies or other factors that can affect your immunity.
• Consult a doctor or nutritionist: A specialist will help you determine which dietary supplements you need and choose the optimal dosage.
• Start small: Start with small doses of dietary supplements and gradually increase them to evaluate your tolerance.
• The Vedas Diary: Write down what dietary supplements you accept in what dosages and what effects you observe.
• Be patient: Strengthening immunity is a process that takes time and effort. Do not expect instant results.

4.2 Bad for the prevention of colds.

• Vitamin C: 500-1000 mg per day.
• Vitamin D: 2000-5000 IU per day (especially in winter).
• Zinc: 15-30 mg per day.
• SOUTINATEA: In accordance with the recommendations of the manufacturer.
• Probiotics: 1-10 billion CO per day.

4.3 Bades to support immunity during illness.

• Vitamin C: 1000-2000 mg per day.
• Zinc: 30-50 mg per day.
• SOUTINATEA: In accordance with the recommendations of the manufacturer.
• Garlic: In accordance with the recommendations of the manufacturer.
• Ginger: In accordance with the recommendations of the manufacturer.

4.4 Bades to strengthen immunity in old age.

• Vitamin D: 2000-5000 IU per day.
• Vitamin B12: In accordance with the recommendations of the doctor.
• Zinc: 15-30 mg per day.
• Probiotics: 1-10 billion CO per day.
• Coenzim Q10 (COQ10): 100-300 mg per day.

4.5 Recommendations for taking dietary supplements taking into account the time of day and eating.

• B vitamins B: It is recommended to take in the morning after eating.
• Fatable vitamins (A, D, E, K): It is recommended to take during food containing fats for better absorption.
• Zinc: It is recommended to take after eating to avoid stomach disorders.
• Probiotics: It is recommended to take on an empty stomach or before bedtime.
• Adaptogens (Genn, Rhodiola): It is recommended to take in the morning or in the morning to avoid insomnia.

4.6 Storage of dietary supplements.

• Keep dietary supplements in a cool, dry place, protected from light and heat.
• Do not store dietary supplements in the bathroom, where high humidity.
• Keep dietary supplements in no way for children.
• Check the shelf life of dietary supplements and do not use them after the expiration of the expiration date.

Section 5: New research and prospects in the field of dietary supplements for immunity.

5.1 Studying the influence of intestinal microbiots on immunity.

In recent years, more and more attention has been paid to the role of intestinal microbiots in the regulation of the immune system. Studies show that the composition of microbiots can affect the development and functioning of immune cells, as well as to susceptibility to infectious diseases.

• Promising areas of research:
  • Studying the influence of various strains of probiotics on immunity.
  • Development of new prebiotics that contribute to the growth of beneficial bacteria in the intestines.
  • Studying the influence of a diet on the composition of microbiota and immunity.
  • Development of personalized approaches to correction of microbiots to strengthen immunity.

5.2 The study of new immunomodulating properties of plant extracts.

Plants contain many biologically active substances that can have an immunomodulating effect. Studies continue to identify new plant extracts that have the potential to strengthen immunity.