Vitamins and minerals in dietary supplements for immunity: what is important to know

Vitamins and minerals in dietary supplements for immunity: what is important to know

Chapter 1: The immune system and its needs

The immune system is a complex and multi -level network of cells, tissues and organs, designed to protect the body from pathogens, such as bacteria, viruses, fungi and parasites. Effective work of the immune system is critical of maintaining health and preventing diseases. This system is not static; She constantly adapts and studies to recognize and neutralize new threats.

1.1 The main components of the immune system

• Inborn immunity: The first protection line, including physical barriers (leather, mucous membranes), chemical barriers (enzymes in saliva and tears) and cell components such as macrophages, neutrophils and natural killers (NK cells). Congenital immunity reacts quickly, but not specific, that is, he attacks any threat without remembering it.

• Acquired immunity: A more complex system that develops over time and is specific for specific pathogens. It includes B lymphocytes (produced antibodies) and T-lymphocytes (they directly attack infected cells or help other immune cells). The acquired immunity has immunological memory, which allows the body to quickly respond to the re -exposure of the same pathogen.

1.2 Factors affecting the immune function

Many factors can affect the effectiveness of the immune system. These include:

• Age: The immune system of newborns is not yet fully developed, and in older people it weakens (immunostation).

• Genetics: A genetic predisposition can affect susceptibility to certain diseases and the effectiveness of the immune response.

• Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune system.

• Stress: Chronic stress can suppress the immune function.

• Dream: The lack of sleep can negatively affect the immune system.

• Physical activity: Moderate physical activity can improve the immune function, and excessive loads can suppress it.

• Chronic diseases: Some diseases, such as diabetes, HIV/AIDS and autoimmune disorders, can weaken the immune system.

• Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.

• Environment: The influence of environmental pollutants and toxins can weaken the immune system.

1.3 The role of vitamins and minerals in immune function

Vitamins and minerals play an important role in maintaining the normal function of the immune system. They participate in many immune processes, including:

• Development and differentiation of immune cells.

• Production of antibodies and cytokines.

• The functioning of macrophages and NK cells.

• Cell protection from oxidative stress.

The lack of certain vitamins and minerals can lead to a weakening of the immune system and increasing susceptibility to infections.

Chapter 2: Key vitamins for immunity

Some vitamins play a particularly important role in maintaining immune function.

2.1 Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that helps protect the cells from damage by free radicals. It also plays an important role in the immune function, stimulating the production and functioning of immune cells, such as neutrophils, lymphocytes and phagocytes.

• Action mechanisms:

  • Antioxidant Protection: Neutralizes free radicals that form during immune reactions, preventing cell damage.
  • Stimulation of the production of leukocytes: Promotes proliferation and differentiation of leukocytes, including neutrophils and lymphocytes.
  • Improving the function of phagocytes: Enhances phagocytosis, the process of absorption and destruction of pathogens by phagocytes.
  • Strengthening the barrier function of the epithelium: Supports the integrity of epithelial barriers, such as leather and mucous membranes, preventing the penetration of pathogens.
  • Cytokine regulation: It affects the production and activity of cytokines, signal molecules that regulate immune answers.

• Deficiency: Vitamin C deficiency can lead to a weakening of the immune system, increased susceptibility to infections, retention of wound healing and scurvy.

• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper (bell pepper, chili), broccoli, spinach, kiwi.

• Recommended daily dose: For adults, 75 mg per day for women and 90 mg per day for men is recommended. During the illness or with an increased risk of infection, the dose can be increased, but caution should be observed so as not to exceed the upper permissible limit (2000 mg per day).

2.2 Vitamin D (calciferol)

Vitamin D plays an important role in regulating the immune system. It affects the activity of immune cells, such as T-lymphocytes and macrophages, and helps to modulate the immune response.

• Action mechanisms:

  • Gene expression regulation: Vitamin D is a steroid hormone that binds to the vitamin D (VDR) receptor located in many cells, including immune cells. The binding of vitamin D with VDR regulates the expression of genes involved in the immune function.
  • Macrophage activation: Vitamin D helps to activate macrophages, enhancing their ability to destroy pathogens.
  • Regulation of T-lymphocytes: It affects the differentiation and function of T-lymphocytes, modulating the immune response.
  • Reduced inflammation: Vitamin D can help reduce inflammation associated with autoimmune diseases and other conditions.
  • Strengthening the barrier function of the epithelium: Supports the integrity of epithelial barriers, preventing the penetration of pathogens.

• Deficiency: Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and other health problems.

• Sources: Sunlight (vitamin D synthesis in the skin under the influence of ultraviolet radiation), fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, flakes).

• Recommended daily dose: For adults, 600-800 IU (international units) per day is recommended. People with vitamin D deficiency may require a higher dose under the supervision of a doctor.

2.3 Vitamin A (Retinol)

Vitamin A is necessary to maintain the integrity of the mucous membranes, which serve as a barrier against infections. It also plays a role in the development and functioning of immune cells.

• Action mechanisms:

  • Maintaining the integrity of the mucous membranes: Vitamin A is necessary to maintain the health of epithelial cells lining the respiratory tract, the digestive tract and other mucous membranes. These barriers prevent the penetration of pathogens into the body.
  • Support for the development and functions of immune cells: Vitamin A plays a role in the development and differentiation of T-lymphocytes and B lymphocytes.
  • Strengthening phagocytosis: Improves the function of phagocytes, enhancing their ability to destroy pathogens.
  • Regulation of the immune response: It affects the production and activity of cytokines, modulating the immune response.

• Deficiency: Vitamin A deficiency can lead to a weakening of the immune system, increased susceptibility to infections, vision problems and skin diseases.

• Sources: The liver, fish oil, dairy products, eggs, carrots, sweet potatoes, spinach, pumpkin. Vitamin A can also be obtained from beta-carotene, which is found in plant products and turns into vitamin A in the body.

• Recommended daily dose: For adults, 700 mcg per day for women and 900 mcg per day for men is recommended. Caution should be observed so as not to exceed the upper permissible limit (3000 mcg per day), since the excess of vitamin A can be toxic.

2.4 Vitamin E (Tocopherol)

Vitamin E is another powerful antioxidant that helps protect the cells from damage to free radicals. It can also improve the function of immune cells.

• Action mechanisms:

  • Antioxidant Protection: Neutralizes free radicals that form during immune reactions, preventing cell damage.
  • Improving the function of T-lymphocytes: It can improve the function of T-lymphocytes, enhancing their ability to attack infected cells.
  • Strengthening antibodies: It can stimulate the production of antibodies, increasing immunity to infections.
  • Reduced inflammation: It can help reduce inflammation associated with autoimmune diseases and other conditions.

• Deficiency: Vitamin E deficiency is rare, but can lead to a weakening of the immune system, problems with the nervous system and muscle weakness.

• Sources: Vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocado, spinach.

• Recommended daily dose: For adults, 15 mg per day is recommended.

2.5 B vitamins B (B6, B12, folic acid)

B vitamins play an important role in the energy exchange and functioning of the nervous system. Some of them are also important for immune function.

• Vitamin B6 (Pyridoxin): Participates in the production of antibodies and supports the function of T-lymphocytes. Vitamin B6 deficiency can weaken the immune system. Sources: meat, fish, poultry, legumes, nuts, seeds, bananas. Recommended daily dose: 1.3 mg per day for adults.

• Vitamin B12 (cobalamin): It is necessary for the division and differentiation of cells, including immune cells. Vitamin B12 deficiency can disrupt the immune function. Sources: meat, fish, bird, dairy products, eggs. Vegans need to take vitamin B12 additives. Recommended daily dose: 2.4 mcg per day for adults.

• Folic acid (vitamin B9): Important for the synthesis of DNA and RNA, which is necessary for dividing and growth of cells, including immune cells. Folic acid deficiency can weaken the immune system. Sources: dark green leafy vegetables, legumes, citrus fruits, enriched products. Recommended daily dose: 400 mcg per day for adults.

Chapter 3: Key minerals for immunity

Minerals also play an important role in maintaining the normal function of the immune system.

3.1 Zinc (ZN)

Zinc is necessary for the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells. He also participates in the production of cytokines and antibodies.

• Action mechanisms:

  • Support for the development and functions of immune cells: Zinc is necessary for the development and differentiation of T-lymphocytes, B-lymphocytes and NK cells.
  • Strengthening phagocytosis: Improves the function of phagocytes, enhancing their ability to destroy pathogens.
  • Cytokine regulation: It affects the production and activity of cytokines, modulating the immune response.
  • Antioxidant Protection: Protects cells from damage by free radicals.

• Deficiency: Zinc deficiency can lead to a weakening of the immune system, increased susceptibility to infections, retention of wound healing and diarrhea.

• Sources: Meat, poultry, seafood (especially oysters), legumes, nuts, seeds, whole grain products.

• Recommended daily dose: For adults, 8 mg per day for women and 11 mg per day for men is recommended. Caution should be observed so as not to exceed the upper permissible limit (40 mg per day), since an excess of zinc can disrupt the absorption of other minerals such as copper.

3.2 Selenium (SE)

Selenium is a trace element that acts as an antioxidant and plays an important role in the immune function. It is necessary for the production of selenoproteins that participate in the protection of cells from oxidative stress and the regulation of the immune response.

• Action mechanisms:

  • Antioxidant Protection: Selenium is a component of selenoproteins, such as glutathioneperoxidase, which neutralize free radicals and protect cells from oxidative stress.
  • Regulation of the immune response: It affects the activity of immune cells, such as T-lymphocytes and NK cells, modulating the immune response.
  • Strengthening antiviral immunity: It can enhance antiviral immunity, increasing resistance to viral infections.

• Deficiency: Selena deficiency can lead to a weakening of the immune system, increased susceptibility to infections and heart disease.

• Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.

• Recommended daily dose: For adults, 55 μg per day are recommended. Caution should be observed so as not to exceed the upper permissible limit (400 μg per day), since the excess selenium can be toxic.

3.3 Iron (FE)

Iron is necessary for the transfer of oxygen in the blood and for the functioning of many enzymes, including those that participate in the immune function.

• Action mechanisms:

  • Support for the development and functions of immune cells: Iron is necessary for the growth and differentiation of immune cells, such as T-lymphocytes and B lymphocytes.
  • Strengthening phagocytosis: Improves the function of phagocytes, enhancing their ability to destroy pathogens.
  • Participation in the production of cytokines: Participates in the synthesis of cytokines, signal molecules that regulate immune answers.

• Deficiency: Iron deficiency (iron deficiency anemia) can lead to weakening the immune system, increased susceptibility to infections, fatigue and weakness.

• Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, enriched products.

• Recommended daily dose: For adult men, 8 mg per day is recommended, for women aged 19-50 years – 18 mg per day. After menopause, 8 mg per day is recommended. During pregnancy, increased iron consumption (27 mg per day) is required. It should be noted that the assimilation of iron from plant sources can be difficult, so it is recommended that vegetarians and vegans use more iron -containing products and combine them with products rich in vitamin C, to improve iron absorption.

3.4 Media (CU)

Copper is necessary for the functioning of many enzymes, including those that participate in the immune function.

• Action mechanisms:

  • Support for the development and functions of immune cells: Copper is necessary for the development and functioning of neutrophils, macrophages and NK cells.
  • Participation in antioxidant protection: Copper is a component of superoxidsmouth, an enzyme that neutralizes free radicals and protects cells from oxidative stress.
  • Regulation of an inflammatory response: Copper can affect the inflammatory response, contributing to its resolution.

• Deficiency: The shortage of copper is rare, but can lead to a weakening of the immune system, anemia and problems with the nervous system.

• Sources: Seafood (especially oysters), liver, nuts, seeds, legumes, whole grain products.

• Recommended daily dose: For adults, 900 mcg per day is recommended. Caution should be observed so as not to exceed the upper permissible limit (10,000 mcg per day), since excess copper can be toxic.

Chapter 4: Dietrs for immunity: What is important to know

Biologically active additives (dietary supplements) can be a useful addition to a healthy lifestyle to maintain immunity, but it is important to understand that they are not replacing a balanced diet and healthy habits.

4.1 when you should consider the reception of dietary supplements

• Nutrient deficiency: If you have a deficiency of certain vitamins or minerals, confirmed by blood test, the intake of dietary supplements can help replenish these gaps.

• Increased nutrient need: In certain situations, such as pregnancy, breastfeeding, illness or stress, the need for certain vitamins and minerals can be increased.

• Power restrictions: Vegetarians, vegans and people with certain food allergies or intolerance can be difficult to get all the necessary nutrients from food.

• Age: Elderly people can have a reduced ability to absorb nutrients from food, which may require dietary supplements.

4.2 how to choose high -quality dietary supplement

• Choose products from reliable manufacturers: Explore the manufacturer and make sure that he has a good reputation and adheres to quality standards.

• Pay attention to the composition: Carefully study the composition of the product and make sure that it contains the declared ingredients in the specified doses. Avoid products with artificial additives, dyes and preservatives.

• Look for quality confirmation: Some dietary supplements undergo an independent quality test and certification. Look for products that have certificates from organizations such as NSF International, USP Verified or Consumerlab.com.

• Consult a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, be sure to consult your doctor. The doctor can help you determine which additives you need and make sure that they are safe for you.

4.3 important warnings

• Bades are not medicines: Bades are not intended for the treatment, prevention or diagnosis of any diseases.

• Bades do not replace a healthy diet: Bades should be used as an addition to a balanced diet, and not as its replacement.

• Do not exceed the recommended dose: Acceptance of too many vitamins and minerals can be harmful to health.

• Be careful with interaction: Some dietary supplements can interact with the medicines that you take.

• Report to your doctor: Tell your doctor about all the dietary supplements you accept.

Chapter 5: Alternative approaches to maintaining immunity

In addition to taking dietary supplements, there are many other ways to maintain the immune system.

5.1 Healthy nutrition

A balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats, provides the body with the necessary nutrients to maintain immune function. Try to use a variety of products to get a wide range of vitamins, minerals and antioxidants.

5.2 Regular physical activity

Moderate physical activity can improve the immune function, increasing the circulation of immune cells and reducing inflammation. Try to engage in physical exercises for at least 30 minutes a day of the day of the week.

5.3 sufficient sleep

The lack of sleep can weaken the immune system. Try to sleep at least 7-8 hours a day.

5.4 Stress management

Chronic stress can suppress the immune function. Find the ways of managing stress, such as yoga, meditation, walking in nature or communication with friends and family.

5.5 Refusal of smoking and restriction of alcohol use

Smoking and excessive alcohol consumption can weaken the immune system.

5.6 Hygiene observance

Regular washing of hands with soap and water, especially after visiting public places and before eating, can help prevent the spread of infections.

5.7 Vaccination

Vaccination is an effective way to protect against many infectious diseases. Discuss with the doctor which vaccines you need.

Chapter 6: New research and prospects

Studies in the field of immunology are constantly developing, and new data appear on the role of vitamins, minerals and other nutrients in maintaining the immune function. Some promising areas of research include:

• The role of intestinal microbiots in immunity: The intestinal microbiota, the totality of microorganisms living in the intestines, plays an important role in the regulation of the immune system. Studies show that certain probiotics and prebiotics can improve the immune function.

• The effect of vitamin D on autoimmune diseases: Studies show that vitamin D can play a role in the prevention and treatment of autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.

• Studying the role of zinc in antiviral immunity: Zinc showed promising results as an antiviral agent, especially in relation to rhinoviruses (causing a cold) and influenza viruses.

• Personalized food for immunity: Studies show that the need for vitamins and minerals can vary depending on individual factors, such as genetics, age, floor and lifestyle. In the future, it can become possible to develop personalized nutrition recommendations to maintain immunity.

Continuing studies will contribute to a deeper understanding of the relationship between nutrition and the immune function and will allow you to develop more effective strategies to maintain health and prevent diseases.