Overview of dietary supplements for immunity: Composition

Overview of dietary supplements for immunity: Composition

Chapter 1: Introduction to the immunity and the role of biologically active additives (dietary supplements)

1. 1 Immune system: complex protection of the body. The immune system is a complex network of cells, tissues, organs and processes that protects the body from pathogens (bacteria, viruses, fungi, parasites) and foreign substances. She plays a key role in maintaining health, providing constant monitoring and destruction of threats. The effectiveness of the immune system depends on many factors, including genetics, age, nutrition, lifestyle and environmental impact.

2. 2 The components of the immune system. The immune system consists of two main branches: congenital and adaptive immunity.

   • Inborn immunity – This is the first line of protection, acting immediately after the pathogen is discovered. It includes physical barriers (leather, mucous membranes), cellular components (macrophages, neutrophils, natural killers) and molecular factors (complement, interferons). Congenital immunity does not have specificity and reacts to a wide range of pathogens.

   • Adaptive immunity – A later and specific reaction developing in response to a specific antigen (foreign substance). It includes B-lymphocytes (producing antibodies) and T-lymphocytes (cellular killers and assistants). Adaptive immunity has immunological memory, which allows the body to respond faster and more efficiently to repeated meetings with the same pathogen.

3. 3 Factors affecting immunity. Many factors can weaken the immune system, making the body more susceptible to infections. These include:

   • Unstable nutrition: The deficiency of vitamins, minerals and other nutrients can disrupt the functioning of immune cells and reduce their ability to fight infections.
   • Chronic stress: Long -term stress releases cortisol, a hormone that can suppress the immune function.
   • Lack of sleep: During sleep, the body is restored and produces important immune cells. The lack of sleep can weaken the immune system.
   • Lack of physical activity: Regular physical exercises can improve blood circulation and help immune cells more effectively circulate through the body.
   • Environmental pollution: The influence of toxins and pollutants can weaken the immune system.
   • Age: The immune system becomes less effective with age, making the elderly more susceptible to infections.
   • Chronic diseases: Some chronic diseases, such as diabetes and HIV, can weaken the immune system.

4. 4 The role of dietary supplements in supporting immunity. Biologically active additives (dietary supplements) are products designed to supplement the diet and provide the body with additional nutrients, such as vitamins, minerals, amino acids, herbs and other substances. Bades are not medicines and are not intended for the treatment of diseases. However, some dietary supplements can help maintain the immune system, especially in conditions of nutrient deficiency or increased stress. It is important to note that the effectiveness of dietary supplements for immunity is often the subject of research, and not all statements of manufacturers are confirmed by scientific data. Before using dietary supplements, you need to consult a doctor.

5. 5 Bad regulation. Bad regulation varies in different countries. In most countries, dietary supplements are regulated as food, and not as medicines, which means that they do not pass such strict clinical trials as drugs. This may complicate the assessment of their effectiveness and safety. It is important to choose dietary supplements from reliable manufacturers adhering to quality standards and conducting their own research.

Chapter 2: Vitamins that support immunity: a detailed analysis of the composition and mechanisms of action

6. 1 Vitamin C (ascorbic acid). Vitamin C is a powerful antioxidant playing an important role in the immune function.

   • Composition: Ascorbic acid is often found in the form of a sodium ascorbate, calcium ascorbate and other forms. Some additives contain bioflavonoids that can improve vitamin C.
   • The mechanism of action:
     • Antioxidant Protection: Protects cells from damage by free radicals formed in the process of inflammation and an immune response.
     • Support for the function of immune cells: Participates in the formation and functioning of neutrophils, lymphocytes and other immune cells. It stimulates the production of interferons, proteins with antiviral activity.
     • Collagen production stimulation: Collagen is necessary to maintain the integrity of physical barriers, such as the skin and mucous membranes that prevent the penetration of pathogens.
   • Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. During the period of illness or increased stress, the dosage can be increased, but the upper permissible limit of 2000 mg per day should not be exceeded.
   • Side effects: High doses of vitamin C can cause stomach disorder, diarrhea and nausea.

7. 2 Vitamin D (calciferol). Vitamin D is a fat -soluble vitamin that plays a key role in the regulation of the immune system.

   • Composition: There are two main forms of vitamin D: vitamin D2 (ergocalciferol), obtained from plant sources, and vitamin D3 (cholecalciferol), produced in the skin under the influence of sunlight and contained in animal products. Vitamin D3 is considered a more effective form.
   • The mechanism of action:
     • Regulation of immune cells: Vitamin D binds to vitamin D receptors on immune cells, such as T-lymphocytes, B-lymphocytes and macrophages, and regulates their activity.
     • Modulation of an inflammatory response: Vitamin D helps reduce the level of inflammation associated with the immune response.
     • Strengthening antimicrobial protection: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin, which help fight infections.
   • Recommended dosage: The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. People with vitamin D deficiency may require a higher dosage that the doctor must determine.
   • Side effects: High doses of vitamin D can cause hypercalcemia (an increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and damage to the kidneys.

8. 3 Vitamin E (Tokoferol). Vitamin E is a fat -soluble antioxidant that protects cells from damage by free radicals.

   • Composition: There are eight forms of vitamin E: four tocopherols (alpha, beta, gamma and delta) and four Tokotrienols (alpha, beta, gamma and delta). Alpha-tocopherol is the most common and active form of vitamin E.
   • The mechanism of action:
     • Antioxidant Protection: Neutralizes free radicals formed in the process of an immune response, protecting the cells from damage.
     • Support for T-lymphocytes: Improves the function of T-lymphocytes that play an important role in adaptive immunity.
     • Modulation of an inflammatory response: Reduces the level of inflammation associated with the immune response.
   • Recommended dosage: The recommended daily dose of vitamin E is 15 mg for adults.
   • Side effects: High doses of vitamin E can increase the risk of bleeding.

9. 4 Vitamin A (retinol). Vitamin A is a fat -soluble vitamin necessary to maintain skin health, mucous membranes and immune system.

   • Composition: Vitamin A exists in two main forms: retinol contained in animal products, and carotenoids, such as beta-carotene contained in plant products. The body can convert beta-carotene into retinol.
   • The mechanism of action:
     • Maintaining the integrity of physical barriers: Vitamin A is necessary to maintain the health of the skin and mucous membranes that prevent the penetration of pathogens.
     • Support for the function of immune cells: Participates in the formation and functioning of immune cells, such as T-lymphocytes and B-lymphocytes.
     • Regulation of an inflammatory response: Vitamin A helps to regulate an inflammatory response.
   • Recommended dosage: The recommended daily dose of vitamin A is 900 mcg for men and 700 μg for women.
   • Side effects: High doses of vitamin A can cause nausea, vomiting, headache, dizziness and liver damage. Pregnant women should avoid high doses of vitamin A, as this can lead to congenital defects.

10. 5 B vitamins B (B6, B12, folic acid). B vitamins play an important role in the energy exchange and maintaining the health of the nervous system and the immune system.

    • Composition: Vitamin B vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantotenic acid), vitamin B6 (pyridoxin), vitamin B7 (biotin), vitamin B9 (folic acid) and vitamin B12 (cobalamin).
    • The mechanism of action:
      • Vitamin B6 (Pyridoxin): It is necessary for the formation of lymphocytes and antibodies, as well as to maintain the function of immune cells.
      • Vitamin B12 (cobalamin): Participates in the formation of red blood cells and maintaining the health of the nervous system, which indirectly affects the immune function.
      • Folic acid: It is necessary for the formation of DNA and RNA, as well as for the division and growth of cells, including immune cells.
    • Recommended dosage: The recommended daily doses of B vitamins depend on a specific vitamin.
    • Side effects: High doses of some vitamins of group B can cause side effects, such as stomach disorder, skin rashes and neurological problems.

Chapter 3: Minerals supporting immunity: a deep analysis of the composition and action

11. 1 Zinc (zn). Zinc is a trace element necessary for the functioning of immune cells and maintaining the health of the skin and mucous membranes.

    • Composition: Zinc is often found in the form of zinc gluconate, zinc picoline, zinc citrate and zinc sulfate. Qing Picoline is considered a more bio -access form.
    • The mechanism of action:
      • Support for the function of immune cells: Zinc is necessary for the development and functioning of T-lymphocytes, B-lymphocytes and natural killers.
      • Antioxidant Protection: Zinc is part of the antioxidant enzyme superoxidsmouth (SOD), which protects the cells from damage by free radicals.
      • Maintaining the integrity of physical barriers: Zinc is necessary to maintain the health of the skin and mucous membranes that prevent the penetration of pathogens.
      • Antiviral activity: Zinc can inhibit the replication of some viruses.
    • Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
    • Side effects: High doses of zinc can cause nausea, vomiting, disorder of the stomach and violation of copper assimilation.

12. 2 Selenium (SE). Selenium is a trace element necessary for the functioning of the immune system and the protection of cells from oxidative stress.

    • Composition: Selenium is often found in the form of selenometyinin, selenocysteine ​​and sodium selenite. Seleenomeininin is considered a more bio -access form.
    • The mechanism of action:
      • Antioxidant Protection: Selenium is part of antioxidant enzymes of glutathioneperoxidase (GPX), which protect the cells from damage by free radicals.
      • Support for the function of immune cells: Selenium is necessary for the development and functioning of T-lymphocytes, B-lymphocytes and natural killers.
      • Regulation of an inflammatory response: Selenium helps regulate an inflammatory answer.
    • Recommended dosage: The recommended daily dose of selenium is 55 μg for adults.
    • Side effects: High doses of selenosis can cause selenosis, which can lead to hair loss, fragility of nails, nausea, vomiting and neurological problems.

13. 3 Iron (Fe). Iron is a trace element necessary for the transfer of oxygen in the blood and the functioning of immune cells.

    • Composition: Iron is often found in the form of hemal iron (contained in the products of animal origin) and non -hemp iron (contained in plant products). Hem iron is better absorbed by the body.
    • The mechanism of action:
      • Oxygen transfer: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to the tissue.
      • Support for the function of immune cells: Iron is necessary for the development and functioning of immune cells, such as T-lymphocytes and B-lymphocytes.
      • Energy production: Iron is involved in the production of energy in cells.
    • Recommended dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men.
    • Side effects: High doses of iron can cause constipation, nausea, vomiting and abdominal pain. An excess of iron can be toxic.

14. 4 Media (CU). Copper is a trace element necessary for the functioning of the immune system and antioxidant protection.

    • Composition: Copper is often found in the form of copper gluconate, copper of sulfate and media citrate.
    • The mechanism of action:
      • Support for the function of immune cells: Copper is necessary for the development and functioning of neutrophils, which play an important role in the fight against bacterial infections.
      • Antioxidant Protection: Copper is part of the antioxidant enzyme superoxidsmouth (SOD), which protects the cells from damage by free radicals.
      • The formation of connective tissue: Copper is necessary for the formation of collagen and elastin, which are important for maintaining the health of the skin and blood vessels.
    • Recommended dosage: The recommended daily dose of copper is 900 mcg for adults.
    • Side effects: High doses of copper can cause nausea, vomiting, diarrhea and abdominal pain.

Chapter 4: Plant dietary supplements for immunity: composition and mechanisms of action

15. 1 Echinacea (Echinacea). Echinacea is a plant traditionally used to support the immune system and the prevention of colds and influenza.

    • Composition: Echinacea contains various active substances, including polysaccharides, alkamids, flavonoids and cafeine acid.
    • The mechanism of action:
      • Stimulation of immune cells: Echinacea stimulates the activity of macrophages, neutrophils and natural killers, enhancing their ability to fight infections.
      • Anti -inflammatory action: Echinacea has anti -inflammatory properties that can help alleviate the symptoms of colds and influenza.
      • Antiviral activity: Some studies show that echinacea can have antiviral activity against some viruses, such as influenza virus.
    • Output forms: Echinacea is available in various forms, including capsules, tablets, tinctures and teas.
    • Side effects: Echinacea is usually well tolerated, but in rare cases it can cause allergic reactions, such as skin rashes and itching. People with autoimmune diseases should consult a doctor before taking Echinacea.

16. 2 Garlic (Allium sativum). Garlic is a plant known for its antibacterial, antiviral and antifungal properties.

    • Composition: Garlic contains various active substances, including allicin, allin, adzhone and selenor -organic compounds. Allicine is considered the main active substance of garlic.
    • The mechanism of action:
      • Antimicrobial action: Allicine has a powerful antimicrobial effect against various bacteria, viruses, fungi and parasites.
      • The stimulation of the immune system: Garlic stimulates the activity of immune cells, such as macrophages and natural killers.
      • Antioxidant Protection: Garlic contains antioxidants that protect the cells from damage by free radicals.
    • Output forms: Garlic can be consumed raw, in the form of garlic powder, garlic oil and garlic extract.
    • Side effects: The use of a large amount of garlic can cause stomach disorder, heartburn and unpleasant odor from the mouth.

17. 3 Ginger (Zingiber Officinale). Ginger is a plant known for its anti -inflammatory, antioxidant and antimicrobial properties.

    • Composition: Ginger contains various active substances, including gingorols, shogaola and zingeron. Gingerols are considered the main active substances of ginger.
    • The mechanism of action:
      • Anti -inflammatory action: Ginger has anti -inflammatory properties that can help relieve pain and inflammation.
      • Antioxidant Protection: Ginger contains antioxidants that protect the cells from damage to free radicals.
      • Antimicrobial action: Ginger may have an antimicrobial effect against some bacteria and viruses.
      • Improving digestion: Ginger can help improve digestion and alleviate nausea.
    • Output forms: Ginger can be consumed raw, in the form of ginger powder, ginger tea and ginger extract.
    • Side effects: The use of a large amount of ginger can cause an disorder of the stomach, heartburn and diarrhea.

18. 4 Kurkuma (Curcuma longa). Kurkuma is a spice known for its anti -inflammatory, antioxidant and anti -cancer properties.

    • Composition: Turmeric contains various active substances, including turmeric, such as curcumin, demetotoxyurkumin and bizdemetotoxyurumin. Kurkumin is considered the main active substance of turmeric.
    • The mechanism of action:
      • Anti -inflammatory action: Kurkumin has a powerful anti -inflammatory effect, suppressing the activity of inflammatory molecules.
      • Antioxidant Protection: Kurkumin contains antioxidants that protect the cells from damage by free radicals.
      • The stimulation of the immune system: Kurkumin can stimulate the activity of immune cells, such as T-lymphocytes and B-lymphocytes.
    • Output forms: Turmeric can be consumed in the form of spices, turmeric capsules and turmeric extract.
    • Side effects: The use of a large amount of turmeric can cause a stomach and diarrhea. Kurkumin is poorly absorbed by the body, so it is recommended to use it with black pepper, which contains a pipin that improves the absorption of curcumin.

19. 5 Astraagal (Astragalus Mambranaceus). Astragal is a plant traditionally used in Chinese medicine to support the immune system and increase life energy.

    • Composition: Astragal contains various active substances, including polysaccharides, saponins, flavonoids and amino acids.
    • The mechanism of action:
      • The stimulation of the immune system: Astral stimulates the activity of immune cells, such as macrophages, T-lymphocytes and natural killers.
      • Antiviral activity: Some studies show that Astragal can have antiviral activity against some viruses, such as the influenza virus.
      • Antioxidant Protection: Astragal contains antioxidants that protect the cells from damage by free radicals.
    • Output forms: Astragal is available in various forms, including capsules, tablets, tinctures and teas.
    • Side effects: Astragal is usually well tolerated, but in rare cases it can cause allergic reactions. People with autoimmune diseases should consult a doctor before taking Astragal.

Chapter 5: Probiotics and Prebiotics: Support for immunity through intestinal health

20. 1 The role of the intestines in the immune function. The intestines are a house for trillions of microorganisms that make up the intestinal microbia. The intestinal microbia plays an important role in the immune function, helping to protect the body from pathogens, regulating the inflammatory response and maintaining the integrity of the intestinal barrier. About 70% of the body’s immune cells are in the intestines.

21. 2 Probiotics: living microorganisms for the health of the intestine. Probiotics are living microorganisms, which, when used in sufficient quantities, are beneficial to the health of the owner.

    • Composition: Probiotics usually contain various types of bacteria, such as Lactobacillus, Bifidobacterium and Streptococcus. Some probiotics also contain yeast, such as Saccharmyces Boulardii.
    • The mechanism of action:
      • Improving the balance of intestinal microbioma: Probiotics help restore the balance of intestinal microbioma, suppressing the growth of pathogenic microorganisms and supporting the growth of beneficial bacteria.
      • The stimulation of the immune system: Probiotics stimulate the activity of immune cells, such as macrophages and T-lymphocytes.
      • Strengthening the intestinal barrier: Probiotics help strengthen the intestinal barrier, preventing the penetration of pathogens and toxins into the bloodstream.
      • Regulation of an inflammatory response: Probiotics help to regulate an inflammatory response, reducing the level of inflammatory molecules.
    • Output forms: Probiotics are available in various forms, including capsules, tablets, powders and yogurts.
    • Side effects: Probiotics are usually well tolerated, but in rare cases they can cause stomach disorder, bloating and gas formation.

22. 3 Prebiotics: food for beneficial bacteria. Prebiotics are undigested food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines.

    • Composition: Prebiotics are usually complex carbohydrates, such as Inulin, fructoligosaccharides (phos) and galactooligosaccharides (state).
    • The mechanism of action:
      • Support for the growth of beneficial bacteria: Prebiotics serve as food for beneficial bacteria in the intestines, stimulating their growth and activity.
      • Improving the balance of intestinal microbioma: Prebiotics help improve the balance of intestinal microbioma, increasing the amount of beneficial bacteria and decreasing the number of pathogenic microorganisms.
      • Strengthening the intestinal barrier: Prebiotics can help strengthen the intestinal barrier.
      • Regulation of the immune response: Prebiotics can help regulate the immune response.
    • Sources of prebiotics: Prebiotics are contained in various products, such as onions, garlic, chicory, bananas, apples and oats.
    • Output forms: Prebiotics are available in the form of powders and capsules.
    • Side effects: The use of a large number of prebiotics can cause stomach disorder, bloating and gas formation.

Chapter 6: Other dietary supplements for immunity: Coenzyme Q10, beta-glucans, colostrum

23. 1 Coenzim Q10 (COQ10). Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in cells and protect the cells from damage to free radicals.

    • Composition: Coenzyme Q10 exists in two forms: Kilikhinon and Kilikhinol. Kilikhinol is a restored form of Coenzyme Q10 and is considered more bio -access.
    • The mechanism of action:
      • Antioxidant Protection: Coenzyme Q10 protects cells from damage by free radicals, which can weaken the immune system.
      • Energy production: Coenzym Q10 is necessary for the production of energy in cells, including immune cells, which can increase their activity.
      • Support for the function of immune cells: Some studies show that the Q10 coenzyme can improve the function of immune cells.
    • Output forms: Coenzyme Q10 is available in the form of capsules and tablets.
    • Side effects: Coenzyme Q10 is usually well tolerated, but in rare cases it can cause stomach disorder, nausea and headache.

24. 2 Beta-glucan. Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi and some plants, such as oats and barley.

    • Composition: Beta-glucans can be extracted from various sources, such as yeast, mushrooms and oats.
    • The mechanism of action:
      • The stimulation of the immune system: Beta-glucans are associated with receptors on immune cells, such as macrophages, and stimulate their activity.
      • Strengthening antimicrobial protection: Beta-glucans can enhance the antimicrobial protection of the body.
      • Regulation of an inflammatory response: Beta-glucans can help regulate an inflammatory response.
    • Output forms: Beta-glucans are available in the form of capsules and tablets.
    • Side effects: Beta-glucans are usually well tolerated, but in rare cases they can cause stomach disorder.

25. 3 Colostrum. Colostrum is the first milk produced by mammals after childbirth. It is rich in antibodies, immune factors and growth factors.

    • Composition: Colostrum contains immunoglobulins (antibodies), lactoperrin, porin-painted polypeptides (PRPS), growth factors and other nutrients.
    • The mechanism of action:
      • Support for the immune system: Immunoglobulins in colostrum help neutralize pathogens and protect the body from infections.
      • Strengthening the intestinal barrier: The colostrum helps to strengthen the intestinal barrier, preventing the penetration of pathogens and toxins into the bloodstream.
      • Regulation of an inflammatory response: Colostrum can help regulate an inflammatory response.
    • Output forms: Colostrum is available in the form of capsules, powders and chewing tablets.
    • Side effects: Colostrum is usually well tolerated, but in rare cases it can cause stomach disorder and allergic reactions in people with allergies to dairy products.

Chapter 7: How to choose a dietary supplement for immunity: Quality and safety criteria

26. 1 The choice of a reliable manufacturer. It is important to choose dietary supplements from reliable manufacturers who adhere to quality standards and conduct their own research. Look for companies with a good reputation and positive reviews of customers.

27. 2 Certification check. Look for dietary supplements certified by independent organizations such as NSF International, USP (United States Pharmacopeia) and Consumerlab.com. These organizations check dietary supplements for compliance with quality and safety standards.

28. 3 Reading labels. Carefully read dietary supplements to make sure that they contain the declared ingredients in the indicated quantities. Check the availability of warnings about possible side effects and drug interactions.

29. 4 Consultation with a doctor. Before using dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take any medicine. The doctor will help you determine which dietary supplements are suitable for you, and establish a safe dosage.

30. 5 Risk assessment and benefits. Evaluate the risks and benefits of taking dietary supplements for immunity. Remember that dietary supplements are not medicines and are not intended for the treatment of diseases. They can help support the immune system, but do not replace a healthy lifestyle, a balanced diet and timely seeking a doctor.

Chapter 8: A healthy lifestyle: the basis of strong immunity

31. 1 Balanced diet. A balanced diet, rich in fruits, vegetables, whole grains and low -fat protein, provides the body with all the necessary nutrients to maintain health of the immune system.

32. 2 Regular physical exercises. Regular physical exercises improve blood circulation and help immune cells more effectively circulate through the body.

33. 3 A sufficient dream. During sleep, the body is restored and produces important immune cells. Try to sleep at least 7-8 hours at night.

34. 4 Stress management. Chronic stress can weaken the immune system. Find healthy ways to control stress, such as yoga, meditation or walking in nature.

35. 5 Refusal of smoking and abuse of alcohol. Smoking and alcohol abuse weaken the immune system and increase the risk of infections.

Chapter 9: Recent studies in the field of dietary supplements for immunity

36. 1 New areas of research. Scientific research in the field of dietary supplements for immunity is constantly developing. Researchers study new substances and mechanisms of action to