The best dietary supplements for immunity: reviews of doctors and recommendations

The best dietary supplements for immunity: reviews of doctors and recommendations

Section 1: Understanding of immunity and the role of dietary supplements

Immunity is a complex system of protecting the body from infections, diseases and foreign substances. It includes many components working in agreement to detect and neutralize threats. A weak immunity makes a person more susceptible to colds, influenza, other infectious diseases and even chronic diseases. Factors weakening immunity include poor nutrition, lack of sleep, stress, lack of physical activity, smoking, excessive alcohol consumption and some diseases.

Biologically active additives (dietary supplements) are positioned as a way of maintaining and strengthening the immune system. However, it is important to understand that dietary supplements are not medicines and cannot replace full nutrition and a healthy lifestyle. They can be a useful addition to the diet, especially during periods of increased risk of diseases or in the presence of a deficiency of certain nutrients.

Doctors, as a rule, recommend approaching dietary supplements with caution, having previously consulted with a specialist. Self -medication can be dangerous, especially in the presence of chronic diseases or taking other drugs. It is important to consider the individual needs of the body, the state of health and possible contraindications. Not all dietary supplements are equally effective and safe, so it is necessary to carefully study the composition, dosage and reputation of the manufacturer.

Section 2: Vitamins for immunity: Review and recommendations of doctors

Vitamins play a key role in maintaining the normal function of the immune system. The lack of certain vitamins can adversely affect the immune response of the body.

• Vitamin C (ascorbic acid): A powerful antioxidant protects cells from damage by free radicals. Participates in the production of leukocytes, cells of the immune system that fight infections. It stimulates the synthesis of interferon, protein, which prevents the reproduction of viruses. Doctors often recommend vitamin C during the cold and influenza to reduce the duration and mitigate the symptoms.

  • Reviews of doctors: Vitamin C is important for immunity, but high doses are not always effective. It is better to get it from food (citrus fruits, berries, vegetables). If necessary, take dietary supplements, you should adhere to the recommended dosages (no more than 1000 mg per day). It is important to consider that vitamin C can interact with some drugs, so consultation with a doctor is necessary.
  • Choice recommendations: Pay attention to the form of vitamin C (ascorbic acid, sodium ascorbate, calcium ascorbate). Esther-C (calcium ascorbate) is considered softer for the stomach. Choose additives from trusted manufacturers that have undergone quality control.

• Vitamin D (calciferol): Plays an important role in the regulation of an immune response. Activates T cells that destroy infected cells. Supports the function of macrophages, cells that absorb and digest foreign substances. Vitamin D deficiency is associated with an increased risk of infectious diseases, including respiratory infections.

  • Reviews of doctors: Vitamin D deficiency is common, especially in the winter season and in regions with low solar activity. A blood test for vitamin D level (25-OH vitamin D) will help determine whether an additive is needed. Doctors recommend maintaining vitamin D levels of 30-50 ng/ml.
  • Choice recommendations: Vitamin D3 (cholecalciferol) is more effective than vitamin D2 (ergocalciferol). The dosage is selected individually, depending on the level of vitamin D in the blood. The recommended preventive dose for adults is 2000-4000 IU per day. Vitamin D is better absorbed with fats, so it is recommended to take it during meals.

• Vitamin E (Tokoferol): A powerful antioxidant protects cells from damage by free radicals. Improves the function of immune cells, such as T cells and B cells. Supports the health of the mucous membranes, which are the first barrier to infections.

  • Reviews of doctors: Vitamin E deficiency is rare, since it is found in vegetable oils, nuts and seeds. However, with certain diseases, such as impaired fat absorption, an additional intake of vitamin E.
  • Choice recommendations: Vitamin E exists in several forms (alpha-tocopherol, gamma-tocopherol, etc.). Alpha-Tocopherol is the most active form. Choose a natural vitamin E (d-alpha tocopherol) instead of a synthetic (DL-alpha tocopherol).

• Vitamin A (Retinol): It is necessary to maintain the health of the mucous membranes that protect the body from infections. Participates in the production of lymphocytes, cells of the immune system that fight infections. He plays an important role in vision and cell growth.

  • Reviews of doctors: Vitamin A deficiency is rare in developed countries. However, in people with diseases of the liver, intestines or gall bladder, vitamin A assimilation may be impaired. It is important to be cautioned with dosage of vitamin A, since its excess can be toxic.
  • Choice recommendations: Vitamin A can be obtained from animal products (liver, eggs, dairy products) or from beta-carotene, which is found in vegetables and fruits of orange and yellow. Beta-carotene is converted into vitamin A in the body. If necessary, take the supplement, it is recommended to choose beta-carotene, since it is not toxic even in large doses.

• B vitamins B (B6, B12, folic acid): They play an important role in the production of immune cells and maintain the normal function of the immune system. Participate in the metabolism of energy and DNA synthesis.

  • Reviews of doctors: B vitamins deficiency can weaken the immune system. Vitamin B12 is especially important for vegetarians and vegans, since it is found only in animal products. Folic acid is necessary for pregnant women to prevent defects in the nervous tube in the fetus.
  • Choice recommendations: If you suspect a deficiency of B vitamins, it is necessary to take a blood test. Group B vitamins can be useful for maintaining overall health. Choose additives with active forms of group B vitamins (for example, methylcobalamin instead of cyanocobalamin for vitamin B12, methylphulate instead of folic acid).

Section 3: Minerals for immunity: role and choice

Minerals, like vitamins, are necessary for the normal function of the immune system.

• Zinc: He plays a key role in the development and functioning of immune cells. Participates in the synthesis of DNA and RNA necessary for the division and differentiation of immune cells. Supports the function of Timus, the organ where T cells ripen. Zinc has antiviral properties.

  • Reviews of doctors: Zinc deficiency can weaken the immunity and increase susceptibility to infections. Zinc can help reduce the duration and soften the symptoms of colds. However, high doses of zinc can cause side effects, such as nausea and vomiting.
  • Choice recommendations: Zinc is represented in various forms (zinc gluconate, zinc picoline, zinc citrate). Zinc Picoline is considered the most well -adversified form. The recommended zinc dose to maintain immunity is 15-30 mg per day. A long -term use of zinc can lead to a shortage of copper, so it is recommended to take zinc in combination with copper.

• Selenium: A powerful antioxidant protects cells from damage by free radicals. It is necessary for the production of glutathionepexidases, an enzyme that plays an important role in the immune system. Participates in the regulation of inflammation.

  • Reviews of doctors: Selena deficiency can weaken the immunity and increase the risk of chronic diseases. Selenium can help improve the function of the immune system in people with selenium deficiency.
  • Choice recommendations: Selenium is represented in various forms (selenometyinin, sodium selenite). Seleenomeininin is considered a more well -absorbed form. The recommended dose of selenium to maintain immunity is 55-200 mcg per day.

• Iron: It is necessary for the production of hemoglobin, a protein that transfers oxygen to cells. Participates in the functioning of immune cells. Iron deficiency can lead to anemia and weakening of immunity.

  • Reviews of doctors: Iron deficiency is a common problem, especially in women, pregnant women and children. A blood test for iron level will help determine whether an additive is needed. It is important to be cautioned with dosage of iron, since its excess can be toxic.
  • Choice recommendations: Iron is represented in various forms (iron fumarat, iron iron, iron gluconate). Iron gluconate is considered softer for the stomach. The recommended dose of iron is selected individually, depending on the level of iron in the blood. Take iron on an empty stomach, an hour before meals or two hours after meals. Vitamin C improves iron absorption.

• Copper: It is necessary for the functioning of many enzymes that play an important role in the immune system. Participates in the production of antibodies. Supports bone health and nervous system.

  • Reviews of doctors: The shortage of copper is rare. However, with prolonged use of zinc, copper deficiency may develop.
  • Choice recommendations: The recommended dose of copper is 900 mcg per day. Take copper combined with zinc.

• Magnesium: Participates in more than 300 biochemical reactions in the body, including those that are important for the immune system. Supports the health of the nervous system and muscles.

  • Reviews of doctors: Magnesium deficiency is a common problem. Magnesium can help reduce stress that can weaken the immunity.
  • Choice recommendations: Magnesium is represented in various forms (magnesium citrate, magnesium glycinate, magnesium oxide). Magnesium glycinate is considered a more well -absorbed form and less likely to cause diarrhea. The recommended dose of magnesium is 400 mg per day.

Section 4: Probiotics for immunity: Influence on the intestinal microbia

Probiotics are living microorganisms that bring health benefits when they are used in sufficient quantities. They have a positive effect on the intestinal microbia, a community of microorganisms that inhabit the intestines. The intestinal microbia plays an important role in the immune system.

• How probiotics affect immunity:

  • Improve the barrier function of the intestine: Probiotics strengthen the intestinal mucosa, preventing the penetration of harmful bacteria and toxins into the blood.
  • Stimulate immune cells: Probiotics activate immune cells in the intestines, such as T cells and B cells that fight infections.
  • Improve the balance of microbioma: Probiotics help restore the balance of intestinal microbioma, suppressing the growth of harmful bacteria and contributing to the growth of beneficial bacteria.
  • Reduce inflammation: Probiotics can help reduce inflammation in the intestines and throughout the body.

• The most studied probiotic strains for immunity:

  • Lactobacillus rhamnosus GG: One of the most studied probiotic strains. It is proved that it helps to prevent and reduce the duration of respiratory infections, such as a cold and influenza.
  • Lactobacillus acidophilus: Improves the barrier function of the intestine and stimulates immune cells.
  • Bifidobacterium bifidum: Suppresses the growth of harmful bacteria and contributes to the growth of beneficial bacteria.
  • Bifidobacterium lactis BB-12: Improves the immune response to vaccination.

• Reviews of doctors: Probiotics can be useful for maintaining immunity, especially after taking antibiotics or in the presence of intestinal diseases. However, not all probiotics are equally effective. It is important to choose additives containing well -studied strains and enough living bacteria.

• Choice recommendations:

  • Pay attention to the number of living bacteria (CFU): Choose additives containing at least 1 billion CO (colony -forming units) per dose.
  • Check the presence of strains: Make sure that the supplement contains well -studied strains of probiotics that have proven their effectiveness for immunity.
  • Choose a suitable form: Probiotics are available in various forms (capsules, powders, liquids). Capsules with an endoral shell protect probiotics from exposure to gastric juice.
  • Keep probiotics correctly: Store probiotics in the refrigerator to maintain their vitality.

Section 5: Plant dietary supplements for immunity: phytotherapy and immunomodulators

Many plants contain substances that can support the immune system. These substances are called phytotherapeutic agents or immunomodulators.

• SOUTINATEA: It stimulates the immune system, increases the activity of leukocytes and macrophages. It has antiviral and anti -inflammatory properties.

  • Reviews of doctors: Echinacea can help reduce duration and soften the symptoms of a cold. However, its effectiveness for the treatment of influenza has not been proven. Echinacea can cause allergic reactions in people with allergies to plants of the family of complex -colored (chamomile, calendula, ragweed).
  • Choice recommendations: Choose additives containing standardized echinacea extract. Start taking echinacea at the first signs of a cold.

• Garlic: Contains allicin, a substance with antimicrobial and antiviral properties. Improves the function of immune cells.

  • Reviews of doctors: Garlic can help prevent a cold and influenza. However, to achieve the effect, it is necessary to use garlic in large quantities. Garlic can cause stomach irritation in some people.
  • Choice recommendations: Use fresh garlic or take additives with garlic oil or garlic extract.

• Ginseng: Adaptogen, helps the body cope with stress. Improves the function of immune cells and increases resistance to infections.

  • Reviews of doctors: Ginseng can be useful for maintaining immunity during periods of increased stress. However, it can cause side effects, such as insomnia and increased blood pressure.
  • Choice recommendations: Choose additives containing a standardized ginseng extract. Do not take ginseng before bedtime.

• Black Buzina (Sambucus Nigra): Contains antioxidants and antiviral substances. It can help reduce the duration and soften the symptoms of influenza.

  • Reviews of doctors: Black Buzina can be effective for the treatment of influenza, especially if you start to take it within 48 hours after the appearance of symptoms.
  • Choice recommendations: Choose additives containing black bezins.

• Small Andrographis (Andrographis Paniculata): It has antiviral and anti -inflammatory properties. It can help reduce the duration and soften the symptoms of colds.

  • Reviews of doctors: Blood and bloodstream can be effective for treating a cold. However, its long -term intake can cause side effects, such as allergic reactions and stomach disorder.
  • Choice recommendations: Choose additives containing a standard -to -stroke and bloodstall extract.

Section 6: Other dietary supplements for immunity: amino acids, mushrooms and other components

In addition to vitamins, minerals, probiotics and plant extracts, there are other dietary supplements that can have a positive effect on the immune system.

• L-lutamine: An amino acid that plays an important role in the functioning of immune cells, especially lymphocytes. Supports intestinal health.

  • Reviews of doctors: L-lutamine can be useful for people with intestinal diseases or after surgery. It can help improve the function of the immune system and accelerate recovery.
  • Choice recommendations: The recommended dose of L-l-lutamine is 5-10 grams per day.

• N-Acetylcistein (NAC): An antioxidant that helps protect the cells from damage by free radicals. It has a mucolytic effect, dilutes sputum. Improves the function of immune cells.

  • Reviews of doctors: NAC can be useful for the treatment of respiratory diseases, such as bronchitis and pneumonia. It can help improve the function of the immune system and protect against infections.
  • Choice recommendations: The recommended dose of NAC is 600-1200 mg per day.

• Beta-glucan: Polysaccharides contained in mushrooms, yeast and oats. They stimulate the immune system, increase the activity of macrophages and other immune cells.

  • Reviews of doctors: Beta-glucans can be useful for maintaining immunity and prevention of infections.
  • Choice recommendations: Choose additives containing beta-glucans of mushrooms, such as Reishi, Shiitak and Mitaka.

• Colostrum (colostrum): The first milk produced by mammals with mammals after childbirth. Contains antibodies, growth factors and other substances that support the immune system.

  • Reviews of doctors: Colostrum can be useful for maintaining immunity and prevention of infections, especially in children and older people.
  • Choice recommendations: Choose additives containing colostrum from cows.

• Astragal: Traditional Chinese medicinal plant. It stimulates the immune system, increases the activity of immune cells.

  • Reviews of doctors: Astragal can be useful for maintaining immunity and prevention of infections.
  • Choice recommendations: Choose additives containing Astragal extract.

Section 7: General recommendations for the use of dietary supplements for immunity

• Consult a doctor: Before taking any dietary supplements for immunity, you need to consult a doctor. The doctor will be able to evaluate your state of health, determine whether you need additional vitamins and minerals, and choose the right additives taking into account your individual needs and possible contraindications.
• Do not exceed the recommended dosages: Follow the recommended dosages indicated on the pack of dietary supplements. Exceeding the dosage can lead to side effects.
• Pay attention to product quality: Choose dietary supplements from trusted manufacturers that have undergone quality control. Pay attention to the availability of certificates of conformity.
• Combine the reception of dietary supplements with a healthy lifestyle: Bades are not a panacea. To maintain strong immunity, it is necessary to observe a healthy lifestyle, which includes a full nutrition, a sufficient amount of sleep, regular physical activity and stress management.
• Do not take dietary supplements constantly: Take dietary supplements with courses, especially during periods of increased risk of diseases or in the presence of a deficiency of certain nutrients. Long -term intake of dietary supplements without consulting a doctor is not recommended.
• Be attentive to possible side effects: When any side effects appear, stop taking dietary supplements and consult a doctor.
• Tell the doctor about all your medicines and dietary supplements: Some dietary supplements can interact with drugs. It is important to inform the doctor about all your medicines and dietary supplements in order to avoid undesirable interactions.
• Remember that dietary supplements are not medicines: Bades are not intended for the treatment of diseases. If you have any diseases, consult a doctor to receive medical care.
• Read reviews: Before buying, study the reviews of other consumers about a specific dietary supplement and manufacturer. This can give you an idea of ​​its effectiveness and safety. However, you should not rely only on reviews, always consult a doctor.

In conclusion, maintaining immunity is a complex task that requires a healthy lifestyle and a conscious approach to receiving dietary supplements. Consultation with a doctor and the choice of quality products from trusted manufacturers is a security security and efficiency. Do not forget that dietary supplements are only an addition to a healthy lifestyle, and not its replacement.