The best dietary supplements for immunity during colds: Full guide
During seasonal colds and influenza, maintaining strong immunity becomes a priority. While a balanced diet and a healthy lifestyle play a key role, biologically active additives (dietary supplements) can become a valuable addition to strengthen the body’s defenses. This comprehensive guide considers the best dietary supplements for immunity during colds based on scientific research, action mechanisms and practical use. We will analyze each ingredient in detail, consider its advantages, dosage, potential side effects and interactions with drugs.
1. Vitamin C (ascorbic acid): powerful antioxidant and immunity stimulator
Vitamin C, also known as ascorbic acid, is one of the most famous and widely used dietary supplements to support immunity. Its role in the immune system is multifaceted and covers several key mechanisms:
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Antioxidant Protection: Vitamin C is a powerful antioxidant that neutralizes free radicals that form as a result of inflammatory processes and oxidative stress caused by infections. Free radicals can damage the cells of the immune system, reducing their effectiveness. Vitamin C protects these cells, allowing them to function optimally.
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Stimulation of the production of leukocytes: Vitamin C stimulates the production and function of leukocytes, especially neutrophils and lymphocytes, which play a central role in the fight against infections. Neutrophils are the first cells responding to infection, and lymphocytes are responsible for the adaptive immune response, including antibodies.
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Improving the function of phagocytes: Vitamin C improves the function of phagocytes – cells that absorb and destroy bacteria, viruses and other pathogens. It increases their ability to detect, absorb and destroy harmful microorganisms.
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Support for the barrier function of the skin and mucous membranes: Vitamin C plays an important role in the synthesis of collagen, which is the main structural component of the skin and mucous membranes. The skin and mucous membranes serve as the first barrier against infections, and vitamin C helps to maintain their integrity and functionality.
Dosage: The recommended daily dose of vitamin C varies depending on age, floor and health. During the cold and influenza, the dosage can be increased to 1000-2000 mg per day, divided into several tricks. However, the exceeding the dosage can lead to side effects, such as the disorder of the stomach, diarrhea and nausea.
Output forms: Vitamin C is available in various forms, including tablets, capsules, powders, chewing tablets and sparkling tablets. The choice of form depends on personal preferences and convenience of application. Spying tablets can be more easily absorbed for some people.
Side effects and contraindications: In most cases, vitamin C is well tolerated. However, with high doses, gastrointestinal disorders may occur. Vitamin C can interact with some drugs such as anticoagulants and aspirin. People with kidney diseases, hemochromatosis or glucose-6-phosphate dehydrogenase deficiency should consult a doctor before taking vitamin C.
2. Vitamin D: the regulator of the immune system
Vitamin D plays a key role in regulating the immune system, modulating both innate and adaptive immunity. Its deficiency is associated with an increased risk of infections, including respiratory infections.
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Stimulation of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides, such as katelicidin and defensin, which have a wide range of antimicrobial activity against bacteria, viruses and fungi.
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Regulation of an inflammatory response: Vitamin D helps to regulate an inflammatory response, preventing excessive inflammation, which can damage the body tissues. It suppresses the production of pro -inflammatory cytokines and promotes the production of anti -inflammatory cytokines.
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Improving the function of immune cells: Vitamin D improves the function of immune cells, such as T cells and B cells that play an important role in adaptive immune response. It contributes to their activation, proliferation and differentiation.
Dosage: The recommended daily dose of vitamin D varies depending on age, gender, geographical location and health status. Many people experience vitamin D, especially in the winter months. To maintain the optimal level of vitamin D, it is recommended to take 2000-4000 IU (international units) per day. However, before taking vitamin D, it is recommended to take a blood test to determine the level of vitamin D and consult a doctor to determine the optimal dosage.
Output forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is a more effective form, as it is better absorbed and increases the level of vitamin D in the blood.
Side effects and contraindications: In most cases, vitamin D is well tolerated. However, with high doses, hypercalcemia (increased blood calcium in the blood), nausea, vomiting, weakness and constipation can occur. Vitamin D can interact with some drugs such as digoxin and thiazide diuretics. People with kidney diseases, hyperparathyroidism or sarcoidosis should consult a doctor before taking vitamin D.
3. Zinc: the necessary mineral for immunity
Zinc is an important mineral that plays a key role in many biological processes, including the function of the immune system. Zinc deficiency is associated with increased susceptibility to infections.
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Support for the development and functioning of immune cells: Zinc is necessary for the development and functioning of immune cells, such as T cells, B-cells and natural killers. It is involved in the regulation of cellular immunity and the production of antibodies.
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Antioxidant Protection: Zinc is a component of the antioxidant enzyme of superoxidsmouth (SOD), which helps to protect the cells from damage caused by free radicals.
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Regulation of an inflammatory response: Zinc helps to regulate an inflammatory response, suppressing the production of pro -inflammatory cytokines.
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Support for the barrier function of the skin and mucous membranes: Zinc plays an important role in maintaining the integrity and functionality of the skin and mucous membranes, which serve as the first barrier against infections.
Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. During the cold and influenza, the dosage can be increased to 30-50 mg per day. However, a long -term reception of high doses of zinc can lead to a shortage of copper.
Output forms: Zinc is available in various forms, including tablets, capsules, loafers and syrups. Qing Picoline and zinc gluconate are forms that are well absorbed.
Side effects and contraindications: In most cases, zinc is well tolerated. However, at high doses, nausea, vomiting, diarrhea and a metal taste in the mouth may occur. Zinc can interact with some drugs such as antibiotics and diuretics. People with Wilson’s disease or copper deficiency should consult a doctor before a zinc.
4. Echinacea: Immunostimulating plant
Echinacea is a genus of plants traditionally used to treat colds and strengthen immunity. It has immunostimulating, anti -inflammatory and antiviral properties.
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Fagocytosis stimulation: Echinacea stimulates phagocytosis – a process in which immune cells absorb and destroy bacteria, viruses and other pathogens.
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Increase in the production of interferon: Echinacea increases the production of interferon, protein, which plays an important role in antiviral protection.
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Anti -inflammatory action: Echinacea has anti -inflammatory properties that help reduce the symptoms of colds, such as sore throat and runny nose.
Dosage: The dosage of echinacea varies depending on the form of the release and type of plant. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.
Output forms: Echinacea is available in various forms, including tablets, capsules, tinctures, extracts and teas.
Side effects and contraindications: In most cases, echinacea is well tolerated. However, some people may have allergic reactions, such as skin rash and itching. Echinacea is not recommended for people with autoimmune diseases, such as rheumatoid arthritis and systemic lupus erythematosus.
5. Probiotics: support for intestinal health and immunity
Probiotics are living microorganisms that, when taking sufficient quantities, have a beneficial effect on the health of the owner. They play an important role in maintaining the health of the intestines and immunity.
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Improving the barrier function of the intestine: Probiotics improve the barrier function of the intestine, preventing the penetration of pathogens and toxins into the bloodstream.
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The stimulation of the immune system: Probiotics stimulate the immune system, increasing the activity of immune cells and the production of antibodies.
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Competition with pathogens: Probiotics compete with pathogenic microorganisms for nutrients and attachments in the intestines, preventing their growth and reproduction.
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Modulation of an inflammatory response: Probiotics modulate an inflammatory response, suppressing the production of pro -inflammatory cytokines and contributing to the production of anti -inflammatory cytokines.
Dosage: The dosage of probiotics is expressed in the amount of the colony -forming units (CFU). It is usually recommended to take 1-10 billion CO per day.
Output forms: Probiotics are available in various forms, including capsules, tablets, powders, yogurts and other fermented products.
Side effects and contraindications: In most cases, probiotics are well tolerated. However, some people may have temporary gastrointestinal disorders, such as bloating and gas. People with weakened immunity should consult a doctor before taking probiotics.
6. Black Buzina (sambucus nigra): antiviral and immunomodulating plant
Black Buzina is a plant that is traditionally used to treat colds and influenza. It has antiviral, antioxidant and immunomodulating properties.
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Inhibiting viral replication: Black bezine extract inhibits the replication of the influenza virus, preventing its spread in the body.
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Antioxidant Protection: Black Buzina contains antioxidants that protect the cells from damage caused by free radicals.
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The stimulation of the immune system: Blazina Black stimulates the immune system, increasing the activity of immune cells and the production of cytokines.
Dosage: The dosage of the black bezine Extract varies depending on the form of release and concentration. It is usually recommended to take 15 ml of black bezine 2-3 times a day or 500 mg of black bezine 2 times a day.
Output forms: Black Buzina is available in various forms, including syrups, capsules, tablets, loaves and teas.
Side effects and contraindications: In most cases, an elderberry black is well tolerated. However, some people may have gastrointestinal disorders, such as nausea and diarrhea. An immature berries of black elderberry contain cyanide and can be poisonous.
7. N-acetylcysteine (NAC): Mucolytic and antioxidant action
N-acetylcysteine (NAC) is an amino acid that has mucolytic and antioxidant properties. It is used to thin the sputum for respiratory diseases and to protect cells from damage caused by free radicals.
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Mucolytic action: NAC dilutes sputum, facilitating its excretion from the respiratory tract.
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Antioxidant Protection: NAC is the precursor of glutathione, a powerful antioxidant that protects the cells from damage caused by free radicals.
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Support for the immune system: NAC supports the immune system, increasing the activity of immune cells and modulating an inflammatory response.
Dosage: It is usually recommended to take 600-1200 mg NAC per day, divided into several receptions.
Output forms: NAC is available in various forms, including capsules, tablets and powders.
Side effects and contraindications: In most cases, the NAC is well tolerated. However, some people may have gastrointestinal disorders, such as nausea, vomiting and diarrhea. NAC can interact with some drugs such as nitroglycerin.
8. Garlic: natural antibiotic and immunomodulator
Garlic is a plant known for its antibacterial, antiviral and immunomodulating properties.
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Antibacterial and antiviral action: Garlic contains allicin, a compound that has antibacterial and antiviral properties.
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Immunomodulatory action: Garlic stimulates the immune system, increasing the activity of immune cells and the production of cytokines.
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Antioxidant Protection: Garlic contains antioxidants that protect the cells from damage caused by free radicals.
Dosage: It is usually recommended to use 1-2 cloves of garlic per day. Garlic is also available in the form of additives, such as capsules and tablets.
Output forms: Garlic is available fresh, in the form of powder, oil, capsules and tablets.
Side effects and contraindications: The use of a large amount of garlic can cause gastrointestinal disorders, such as heartburn, bloating and diarrhea. Garlic can interact with some drugs such as anticoagulants.
9. Kurkuma (Kurkumin): anti -inflammatory and antioxidant effects
Turmeric is a spice obtained from the root of the Curcuma Longa plant. The active component of turmeric is Kurkumin, which has anti -inflammatory and antioxidant properties.
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Anti -inflammatory action: Kurkumin suppresses the production of pro -inflammatory cytokines, reducing inflammation in the body.
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Antioxidant Protection: Kurkumin is a powerful antioxidant that protects the cells from damage caused by free radicals.
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Support for the immune system: Kurkumin supports the immune system, modulating the activity of immune cells.
Dosage: It is usually recommended to take 500-2000 mg of curcumin per day. Kurkumin is poorly absorbed, so it is recommended to take it along with piperin (black pepper extract), which improves its absorption.
Output forms: Turmeric is available fresh, in the form of powder and in the form of additives, such as capsules and tablets.
Side effects and contraindications: In most cases, turmeric is well tolerated. However, some people may have gastrointestinal disorders, such as nausea and diarrhea. Turmeric can interact with some drugs such as anticoagulants.
10. Reishi mushrooms, Shiitaka and Mitaka: Immunomodulating properties
Rishi mushrooms, Shiitaka and Mitaka are medicinal mushrooms that have immunomodulating properties.
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The stimulation of the immune system: These mushrooms contain polysaccharides that stimulate the immune system, increasing the activity of immune cells and the production of cytokines.
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Antioxidant Protection: These mushrooms contain antioxidants that protect the cells from damage caused by free radicals.
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Anti -inflammatory action: These mushrooms have anti -inflammatory properties that help reduce inflammation in the body.
Dosage: The dosage of Reishi mushrooms, Shiytake and Matak varies depending on the form of the release and type of mushroom. It is usually recommended to take 500-2000 mg of mushroom extract per day.
Output forms: Rishi mushrooms, Shiitak and Mitaka are available fresh, in the form of powder and in the form of additives, such as capsules and tablets.
Side effects and contraindications: In most cases, these mushrooms are well tolerated. However, some people may have gastrointestinal disorders, such as nausea and diarrhea. People with autoimmune diseases should consult a doctor before taking these fungi.
Important considerations when choosing dietary supplements for immunity:
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Consult a doctor: Before taking any dietary supplements, especially if you have any diseases or take medications, you need to consult a doctor.
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Choose quality products: Make sure the dietary supplements have been made by reputable Companies in compliance with quality standards. Pay attention to the availability of GMP (good manufactoring practice) and NSF International certificates.
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Observe the dosage: Do not exceed the recommended dosage indicated on the pack of dietary supplements.
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Pay attention to the interaction with drugs: Some dietary supplements can interact with drugs, so it is important to inform the doctor about all your dietary supplements.
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Listen to your body: Pay attention to the reaction of your body to the intake of dietary supplements. If you have any side effects, stop taking the dietary supplement and consult a doctor.
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Do not rely only on dietary supplements: Bades should be an addition to a healthy lifestyle, including a balanced diet, sufficient sleep, regular physical exercises and stress management.
Conclusion:
Maintaining strong immunity during colds and influenza requires an integrated approach, including a healthy lifestyle and, if necessary, taking biologically active additives. Vitamin C, vitamin D, zinc, echinacea, probiotics, black elderberry, NAC, garlic, turmeric and medicinal mushrooms are only some of the dietary supplements that can help strengthen the immune system and protect the body from infections. It is important to remember that before taking any dietary supplements, you need to consult a doctor and choose quality products from Reputable Companies. Combining the reception of dietary supplements with a healthy lifestyle, you can significantly increase your chances of staying healthy during seasonal diseases.