Popular dietary supplements for immunity: pros and cons of

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Popular dietary supplements for immunity: pros and cons of

I. Introduction to the immune system and dietary supplement

A. The role of the immune system in protecting the body:

1. Inborn immunity:
   • The first line of protection: physical barriers (leather, mucous membranes), chemical barriers (saliva, tears), cell components (phagocytes, NK cells).
   • Mechanisms: phagocytosis (absorption and destruction of pathogens), inflammation (damage reaction), complement activation (cascade of reactions that destroy pathogens).
   • Cells: macrophages (absorb and digest pathogens, represent antigens), neutrophils (the most numerous phagocytes), NK cells (destroy infected cells).
   • Tsitokins: interferons (antivirus activity), interleukins (regulation of the immune response), tumor necrosis factor (participation in inflammation).
   • Danger signals: molecular patterns associated with pathogens (PAMPS), molecular patterns associated with damage (DAMPS). Patterns recognition receptors (PRRS), such as TLRS, recognize Pamps and Damps, activating the immune response.
2. Acquired immunity:
   • Specific protection: develops after contact with the antigen (foreign substance).
   • Cells: B lymphocytes (produced antibodies), T-lymphocytes (cytotoxic T cells destroy infected cells, T-highpers regulate the immune response).
   • Antibodies: Immunoglobulins (IgG, IGM, Iga, Ige, IGD) bind to antigens, neutralize them, activate complement and facilitate phagocytosis.
   • Cellular immunity: T-cells recognize antigens represented on the surface of infected cells or antigen-representing cells (APC).
   • Immunological memory: after the primary contact with the antigen, memory cells (B cells of memory and T-cells of memory) are formed, which provide a faster and stronger immune response with repeated contact.
   • The main stages: antigen recognition, activation of lymphocytes, differentiation of lymphocytes, antigen elimination, and the formation of immunological memory.
3. Interaction of innate and acquired immunity:
   • Antigen-representative cells (APC): macrophages, dendritic cells, B cells. They absorb pathogens, treat them and represent antigens of T-lymphocytes.
   • Tsitokins: regulation of interaction between congenital and acquired immunity.
   • Cooperation: congenital immunity launches acquired immunity, and acquired immunity enhances innate immunity.

B. What are dietary supplements and their difference from drugs:

1. Dietary Dad Definition: Biologically active food 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.
2. The main categories of dietary supplements: Vitamins, minerals, amino acids, probiotics, prebiotics, dietary fiber, polyunsaturated fatty acids (PNS), plant extracts, beekeeping products.
3. Bad regulation: In Russia, dietary supplements are subject to state registration (certificate of state registration – SGR). Regulated by the Federal Law “On the quality and safety of food products” and sanitary and epidemiological rules and standards (SanPiN).
4. Differences from drugs:
   • Purpose of use: Dietary supplements are designed to maintain health and prevention of diseases, and drugs for the treatment of diseases.
   • Clinical trials: dietary supplements do not go through the same strict clinical trials as drugs.
   • Evidence base: requirements for evidence for dietary supplements are lower than for drugs.
   • The content of active substances: the concentration of active substances in dietary supplements can be lower than in drugs.
   • Purpose: dietary supplements belong to food products, and drugs – to pharmaceutical products.
5. The importance of consulting a doctor: Before using dietary supplements, it is necessary to consult a doctor in order to exclude contraindications, interaction with drugs and determine the optimal dosage.

C. Why do people use dietary supplements for immunity:

1. Increasing resistance to infections: Bades are often advertised as means to strengthen immunity and reduce the risk of diseases.
2. Prevention of seasonal diseases: Many people accept dietary supplements during periods of increased incidence of influenza and SARS.
3. Support for the body under stress: Stress can weaken the immune system, so people use dietary supplements to maintain it.
4. Compensation of nutrient deficiency: An unbalanced diet can lead to a deficiency of vitamins and minerals necessary for the normal operation of the immune system.
5. An alternative to drugs: Some people prefer dietary supplements with drugs, considering them safer and more natural.
6. Marketing strategies: Active advertising and beliefs in the effectiveness of dietary supplements can affect people’s solutions about their use.
7. Self -medication: The desire to independently improve your health without a doctor.

II. The most popular dietary supplements for immunity and their properties

A. Vitamin C (ascorbic acid):

1. Role in the immune system:
   • Antioxidant protection: protects the cells from damage by free radicals formed in the process of inflammation.
   • Stimulation of phagocytosis: enhances the activity of phagocytes (macrophages and neutrophils) in the destruction of pathogens.
   • Support for the function of T-lymphocytes and b-lymphocytes: necessary for normal proliferation and differentiation of lymphocytes.
   • Collagen synthesis: important for maintaining the integrity of barrier tissues (skin, mucous membranes).
   • Reducing the level of histamine: can reduce the severity of allergic reactions.
2. Scientific data on effectiveness:
   • Creation prevention: some studies show that vitamin C can slightly reduce the duration and severity of the cold, but does not prevent it.
   • Treatment of colds: there is no convincing evidence of vitamin C effectiveness in the treatment of a cold after the onset of symptoms.
   • Other infections: some studies show that vitamin C can be useful in the treatment of severe infections, such as pneumonia and sepsis, but additional studies are needed.
   • Dosages: For prevention, the recommended daily dose is 75 mg for women and 90 mg for men. For the treatment of colds, higher doses (up to 2000 mg per day) are sometimes used, but this should be done under the supervision of a doctor.
3. Potential pluses:
   • Antioxidant action.
   • Support for the immune system.
   • Improving the condition of the skin.
4. Potential disadvantages:
   • High doses can cause stomach disorder, diarrhea and nausea.
   • It can interact with some drugs (for example, anticoagulants).
   • Increasing the risk of kidney stones with prolonged use of high doses.
5. Contraindications: Individual intolerance, thrombophlebitis, tendency to thrombosis, diabetes mellitus (high doses can affect the level of glucose in the blood).

B. Vitamin D (calciferol):

1. Role in the immune system:
   • Regulation of the immune response: participates in the regulation of both innate and acquired immunity.
   • Stimulation of the products of antimicrobial peptides: enhances the synthesis of defensins and katelicidins, which have antibacterial, antiviral and antifungal properties.
   • Suppression of inflammation: reduces the production of pro -inflammatory cytokines.
   • Support for T-lymphocytes: necessary for activation and differentiation of T-lymphocytes.
2. Scientific data on effectiveness:
   • Prevention of respiratory tract infections: vitamin D deficiency is associated with an increased risk of respiratory tract infections, including influenza and acute respiratory viral infections. Vitamin D additives can reduce this risk, especially in people with deficiency.
   • Autoimmune diseases: vitamin D can play a role in the prevention and treatment of autoimmune diseases (for example, multiple sclerosis, rheumatoid arthritis).
   • Dosages: The recommended daily dose is 600-800 IU (international units) for adults. For people with vitamin D deficiency, higher doses that the doctor should prescribe are required.
3. Potential pluses:
   • Strengthening bones and teeth.
   • Support for the immune system.
   • Reducing the risk of respiratory tract infections.
4. Potential disadvantages:
   • An overdose can cause hypercalcemia (an increased level of calcium in the blood), nausea, vomiting, weakness and other symptoms.
   • It can interact with some drugs (for example, diuretics, cardiac glycosides).
5. Contraindications: Hypercalcemia, hypervitaminosis D, renal failure, sarcoidosis, tuberculosis (active form).

C. Zinc:

1. Role in the immune system:
   • The development and function of immune cells: necessary for the normal development and functioning of lymphocytes, macrophages and neutrophils.
   • Synthesis of cytokines: participates in the regulation of the production of cytokines, which play an important role in the immune response.
   • Antioxidant protection: is a component of the antioxidant enzyme superoxidsmutase (SOD).
   • Maintaining barrier function: It is important for maintaining the integrity of the skin and mucous membranes.
2. Scientific data on effectiveness:
   • Prevention and treatment of colds: Zinc additives can reduce the duration and severity of the cold if you start taking them within 24 hours after the appearance of symptoms.
   • Respiratory tract infections: zinc deficiency is associated with an increased risk of respiratory tract infections, especially in children and the elderly.
   • Dosages: The recommended daily dose is 8 mg for women and 11 mg for men. For the treatment of colds, higher doses are used (up to 40 mg per day), but not more than a few days.
3. Potential pluses:
   • Support for the immune system.
   • Reducing the duration of a cold.
   • Improving the condition of the skin.
4. Potential disadvantages:
   • High doses can cause nausea, vomiting, diarrhea and other gastrointestinal disorders.
   • It can violate the absorption of copper and iron.
   • Long -term reception of high doses can lead to copper deficiency.
   • Some forms of zinc (for example, zinc sulfate) can cause unpleasant taste in the mouth.
5. Contraindications: Individual intolerance, acute renal failure.

D. Selenium:

1. Role in the immune system:
   • Antioxidant protection: is a component of glutathioneperoxidase, an important antioxidant enzyme.
   • Regulation of the immune response: affects the function of T-lymphocytes, NK cells and other immune cells.
   • Stimulation of antibodies: enhances the production of antibodies in response to vaccination.
2. Scientific data on effectiveness:
   • Infections: Selena deficiency is associated with an increased risk of viral infections, including influenza.
   • Autoimmune diseases: selenium can play a role in the prevention and treatment of autoimmune diseases (for example, thyroiditis Hashimoto).
   • Dosages: The recommended daily dose is 55 μg for adults.
3. Potential pluses:
   • Support for the immune system.
   • Antioxidant action.
   • Support for thyroid function.
4. Potential disadvantages:
   • An overdose (selenosis) can cause nausea, vomiting, diarrhea, hair loss, damage to the nervous system.
   • It can interact with some drugs (for example, anticoagulants).
5. Contraindications: Individual intolerance, selenosis.

E. Probiotics:

1. Role in the immune system:
   • Modulation of intestinal microbiots: probiotics are living microorganisms, which, when used in adequate quantities, have a favorable effect on the health of the host. They improve the composition and function of the microbiotic intestinal, which plays an important role in the immune system.
   • Stimulation of the immune response: probiotics can stimulate antibodies, activation of T-lymphocytes and other immune mechanisms.
   • Strengthening the barrier function of the intestine: probiotics help strengthen the mucous membrane of the intestine, preventing the penetration of pathogens into the body.
   • Competition with pathogens: probiotics compete with pathogenic bacteria for nutrients and places of attachment in the intestines.
2. Scientific data on effectiveness:
   • Prevention and treatment of diarrhea: Probiotics are effective in the prevention and treatment of antibiotic-associated diarrhea and infectious diarrhea.
   • Respiratory tract infections: some studies show that probiotics can reduce the risk of respiratory tract infections, especially in children.
   • Inflammatory diseases of the intestine (BCC): probiotics can be useful in the treatment of ISC, such as ulcer colitis and Crohn’s disease.
   • Allergic diseases: probiotics can reduce the risk of allergic diseases such as eczema and allergic rhinitis.
3. Potential pluses:
   • Improving digestion.
   • Support for the immune system.
   • Reducing the risk of infections.
4. Potential disadvantages:
   • In rare cases, gas formation, bloating and other gastrointestinal disorders can cause gas formation.
   • In people with weakened immunity, infections can cause infections.
5. Contraindications: Acute pancreatitis, severe immunodeficiency states.

F. SOUTINATEA:

1. Role in the immune system:
   • Fagocytosis stimulation: enhances the activity of macrophages and neutrophils.
   • Stimulation of cytokine products: increases the production of interferons and other cytokines that play an important role in the immune response.
   • Antiviral activity: some components of echinacea have antiviral properties.
2. Scientific data on effectiveness:
   • Prevention and treatment of colds: some studies show that echinacea can reduce the duration and severity of the cold, but the results are contradictory.
   • Upper respiratory tract infections: echinacea can be effective in the prevention and treatment of upper respiratory tract infections.
3. Potential pluses:
   • Support for the immune system.
   • Reducing the duration of a cold.
4. Potential disadvantages:
   • It can cause allergic reactions.
   • In rare cases, can cause nausea, dizziness and other side effects.
5. Contraindications: Autoimmune diseases (for example, multiple sclerosis, rheumatoid arthritis), progressive systemic diseases (for example, tuberculosis, leukemia), pregnancy, breastfeeding, children under 12 years.

G. Black Buzina (Sambucus Nigra):

1. Role in the immune system:
   • Antiviral activity: contains anthocyans that have antiviral properties and can suppress the replication of influenza viruses.
   • Antioxidant protection: Anthocyans are powerful antioxidants.
   • Stimulation of cytokine products: can increase the production of cytokines that play an important role in the immune response.
2. Scientific data on effectiveness:
   • Influenza treatment: studies show that black bezine extract can reduce the duration and severity of the flu.
   • Upper respiratory tract infections: can be effective in the treatment of upper respiratory tract infections.
3. Potential pluses:
   • Support for the immune system.
   • Reducing the duration of the flu.
4. Potential disadvantages:
   • It can cause nausea, vomiting and diarrhea.
   • It is not recommended to use raw berries of an elderberry, as they contain toxic substances.
5. Contraindications: Individual intolerance, pregnancy, breastfeeding, children under 12 years.

H. Ginseng:

1. Role in the immune system:
   • Stimulation of the immune response: ginseng contains ginsenosides, which can stimulate the activity of immune cells, such as macrophages and NK cells.
   • Antioxidant protection: Ginsenosides have antioxidant properties.
   • Anti -inflammatory effect: can reduce the production of pro -inflammatory cytokines.
2. Scientific data on effectiveness:
   • Prevention and treatment of colds and influenza: some studies show that ginseng can reduce the risk of colds and influenza, as well as reduce the duration and severity of these diseases.
   • Improving the immune function: ginseng can improve the immune function in older people and people with weakened immunity.
3. Potential pluses:
   • Support for the immune system.
   • Improving cognitive function.
   • Increasing energy level.
4. Potential disadvantages:
   • It can cause insomnia, headache and increased blood pressure.
   • It can interact with some drugs (for example, anticoagulants, antidepressants).
5. Contraindications: Increased excitability, insomnia, arterial hypertension, pregnancy, breastfeeding, children under 12 years.

III. Factors affecting the effectiveness of dietary supplements for immunity

A. Product quality and manufacturer:

1. Certification and quality control:
   • GMP (Good Manufactoring Practice): GMP certification guarantees that the product is produced in accordance with quality and safety standards.
   • Third -party testing: Independent laboratories can test dietary supplements for compliance with the declared composition and the absence of harmful impurities.
   • Manufacturer’s reputation: Choose a dietary supplement from famous and reliable manufacturers with a good reputation.
2. The content of active substances:
   • The declared quantity: Make sure that the exact number of active substances in each dose is indicated on the label.
   • Bioavailability: Consider how well the active substances are absorbed by the body. Some forms of vitamins and minerals have higher bioavailability than others.
3. Composition and impurities:
   • Avoid dietary supplements with artificial dyes, flavors and preservatives.
   • Check the presence of allergens (for example, gluten, lactose, soy).
   • Make sure of the absence of heavy metals and other harmful impurities.
4. Fakes:
   • Buy dietary supplements only in proven places (pharmacies, specialized stores).
   • Be careful with suspiciously low prices.
   • Check the packaging for the presence of signs of fake.

B. Individual characteristics of the body:

1. Age: The need for vitamins and minerals can change with age.
2. Health status: The presence of chronic diseases can affect the assimilation and effectiveness of dietary supplements.
3. Diet: A balanced diet is the basis for the health of the immune system. Bad should be used only as a complement to the diet.
4. Life: Smoking, alcohol use and lack of sleep can weaken the immune system and reduce dietary supplements.
5. Allergies and intolerance: Make sure there is no allergy to dietary supplements.
6. Medicines: Bad can interact with drugs. Be sure to consult a doctor if you take any medicine.
7. Microbiotic intestinal: The condition of the intestinal microbiota affects the absorption of nutrients and the effectiveness of probiotics.

C. Dosage and reception mode:

1. Recommended doses: Follow the recommended doses indicated on the package of dietary supplements or prescribed by a doctor.
2. Scheme accepts: Some dietary supplements are better absorbed when eating, others – on an empty stomach.
3. Duration of admission: Do not take dietary supplement for a long time without consulting a doctor.
4. Interaction with other dietary supplements: Simultaneous intake of several dietary supplements can lead to undesirable interactions.

D. A combination of dietary supplements with other methods of strengthening immunity:

1. Healthy nutrition:
   • Use a variety of fruits and vegetables rich in vitamins, minerals and antioxidants.
   • Include products rich in fiber (whole grain products, legumes) in the diet.
   • Limit the consumption of sugar, processed products and saturated fats.
2. Regular physical exercises:
   • Moderate physical activity strengthen the immune system.
   • Avoid excessive physical exertion that can weaken the immune system.
3. Healthy sleep:
   • Try to sleep 7-8 hours a day.
   • Observe sleep mode.
4. Stress management:
   • Stress can weaken the immune system.
   • Use relaxation methods (meditation, yoga, breathing exercises).
5. Refusal of smoking and moderate alcohol use:
   • Smoking and alcohol abuse weaken the immune system.
6. Vaccination:
   • Vaccination is an effective way to protect against infectious diseases.

IV. Myths and misconceptions about dietary supplements for immunity

A. Myth 1: Bades are a natural and therefore safe remedy.

1. Reality: “Natural” does not always mean “safe”. Bad may contain active substances that can cause side effects and interact with drugs. Some plant components can be toxic.
2. Examples:
   • An overdose of vitamins (for example, vitamin D) can be dangerous.
   • Echinacea can cause allergic reactions.
   • Ginseng can increase blood pressure.

B. Myth 2: Dietary dietary supplements can completely replace medicines.

1. Reality: Bad is not intended for the treatment of diseases. They can only be used as an addition to the main treatment prescribed by a doctor.
2. The importance of consulting a doctor: In case of serious diseases, you must consult a doctor and follow his recommendations.

C. Myth 3: The larger the dose of dietary supplements, the better the effect.

1. Reality: High doses of vitamins and minerals do not always improve the effect and can be harmful to health. It is important to observe the recommended doses.
2. Examples:
   • An overdose of vitamin C can cause stomach disorder.
   • An overdose of zinc can violate the absorption of copper.

D. Myth 4: If dietary supplement helped one person, then it will help everyone else.

1. Reality: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What helped one person does not necessarily help another.
2. Individual approach: It is necessary to take into account individual needs and health status when choosing dietary supplements.

E. Myth 5: All dietary supplements are equally effective.

1. Reality: The quality and composition of dietary supplements can vary greatly. It is important to choose dietary supplements from reliable manufacturers and pay attention to certification and quality control.
2. The importance of choosing a quality product: Avoid fakes and products with a dubious composition.

V. How to choose the right dietary supplement for immunity

A. Consultation with a doctor or specialist:

1. Discussion of the state of health: Tell the doctor about your state of health, chronic diseases, allergies and medications taken.
2. Determination of a deficiency of nutrients: The doctor may prescribe tests to detect a deficiency of vitamins and minerals.
3. Individual recommendations: The doctor will help you choose a dietary supplement that is right for you, and determine the optimal dosage and reception mode.
4. Exclusion of contraindications: The doctor will check the presence of contraindications for the use of dietary supplements.
5. Prevention of interactions: The doctor will take into account possible interactions of dietary supplements with drugs.

B. Study of composition and certificates:

1. Composition: Carefully study the composition of dietary supplements and make sure that it contains the necessary vitamins and minerals in sufficient concentration.
2. Certificates: Check the availability of quality certificates (for example, GMP) and state registration certificates (SGR).
3. Manufacturer: Choose a dietary supplement from famous and reliable manufacturers with a good reputation.
4. Reviews: Check out the reviews of other people, but remember that they can be subjective.
5. Avoid artificial additives: Choose a dietary supplement without artificial dyes, flavors and preservatives.

C. Accounting for individual needs and lifestyle:

1. Age and Paul: Consider age and gender when choosing dietary supplements, since the need for nutrients may change.
2. Diet: If you adhere to a certain diet (for example, vegetarian or vegan), you may need additional vitamins and minerals.
3. The level of physical activity: With increased physical activity, the need for some vitamins and minerals can be increased.
4. Stress: With stress, the body needs additional antioxidants and vitamins of group B.
5. Chronic diseases: In the presence of chronic diseases, it is necessary to take into account the possible interactions of dietary supplements with drugs.

D. Buying in proven places:

1. Pharmacies: Pharmacies are a reliable place to buy dietary supplements, as they are required to control the quality of products.
2. Specialized stores: Specialized healthy food stores can also offer high -quality dietary supplements.
3. Avoid dubious online stores: Be careful with the purchase of dietary supplements in unverified online stores, as there is a risk of buying a fake.
4. Check the expiration date: Make sure that dietary supplements have not expired.

E. Observation of the reaction of the body and consultation if necessary:

1. Carefully follow your well -being: After the start of receiving dietary supplements, carefully monitor your well -being and note any changes.
2. Side effects: If side effects appear, stop taking dietary supplements and consult a doctor.
3. Evaluation of effectiveness: Evaluate how effective dietary supplements are for you. If you do not see improvements within a few weeks, discuss with the doctor the possibility of replacing dietary supplements.

VI. Alternative ways to strengthen immunity without dietary supplements

A. Balanced nutrition:

1. Variety of products: Use a variety of foods from all food groups (fruits, vegetables, cereals, proteins, dairy products).
2. Fruits and vegetables: Eat at least 5 portions of fruits and vegetables per day. They are rich in vitamins, minerals and antioxidants.
3. Whole grain products: Choose whole grain products (bread, pasta, cereals), as they contain more fiber and nutrients than processed products.
4. Squirrels: Use a sufficient amount of protein (meat, fish, eggs, legumes, nuts). Proteins are necessary for the construction and restoration of tissues, as well as for the production of antibodies.
5. Useful fats: Include products rich in useful fats (fish, avocados, nuts, seeds) in the diet.
6. Limiting sugar, treated foods and saturated fats: Limit the consumption of sugar, treated foods and saturated fats, as they can weaken the immune system.
7. Products rich in probiotics: Use products rich in probiotics (yogurt, kefir, sauerkraut).

B. Regular physical exercises:

1. Moderate loads: Do moderate physical exercises (walking, running, swimming, bicycle) at least 150 minutes a week.
2. A variety of training: Alternate aerobic and strength training.
3. Regularity: Do physical exercises regularly, and not from case to case.
4. Avoid overtraining: Avoid excessive physical exertion that can weaken the immune system.
5. Active rest: Include outdoor activities in your daily routine (walking in the fresh air, nature games).

C. Healthy sleep:

1. Regular mode: Go to bed and wake up at the same time every day, even on the weekend.
2. Sufficient amount of sleep: Sleep 7-8 hours a day.
3. Comfortable atmosphere: Create a comfortable sleeping atmosphere (darkness, silence, coolness).
4. Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
5. Relaxation before bedtime: relax