The best dietary supplements for immunity during a cold - Yes Global продукция

The best dietary supplements for immunity during a cold

Section 1: Immunity and colds: key relationships

The human immune system is a complex and multi -level mechanism for protecting the body from external threats, including bacteria, viruses, fungi and other pathogens. During seasonal exacerbations of colds, such as flu and SARS (acute respiratory viral infections), immunity is subjected to a particularly serious test. The effectiveness of the immune system directly affects the susceptibility to infections, the severity of the course of the disease and the recovery rate. Understanding the relationship between immunity and colds is a key factor in choosing the body’s prevention and support strategies.

1.1. The role of the immune system in protection against infections

The immune system consists of two main branches: congenital and acquired immunity.

Inborn immunity: It is the first line of body defense. It includes physical barriers (skin, mucous membranes), cellular elements (macrophages, neutrophils, natural killers) and soluble factors (interferons, complement). Congenital immunity reacts quickly and nonspecific to a wide range of pathogens. For example, macrophages absorb and destroy bacteria, and interferons block the reproduction of viruses.
Acquired immunity: It develops in response to specific antigens (molecules recognized by the immune system). It includes cellular immunity (T-lymphocytes) and humoral immunity (B-lymphocytes producing antibodies). T-lymphocytes destroy infected cells, and antibodies neutralize pathogens and facilitate their destruction. The acquired immunity has immunological memory, which allows the body to respond faster and more efficiently to repeated infections. An example is the formation of immunity after a flu or vaccination.

1.2. Factors weakening immunity

Many factors can negatively affect the function of the immune system, increasing susceptibility to colds. These include:

Malnutrition: The deficiency of vitamins (A, C, D, E, E, E, Minerals (zinc, selenium, iron) and other nutrients can weaken the immune cells and disrupt their functioning. For example, vitamin D deficiency is associated with an increased risk of respiratory infections.
Chronic stress: Stress releases cortisol, which inhibits the function of immune cells, such as lymphocytes and natural killers. Chronic stress can lead to a decrease in the amount and activity of immune cells, making the body more vulnerable to infections.
Lack of sleep: During sleep, the restoration and regeneration of immune cells occurs. The lack of sleep violates this process and can reduce the activity of the immune system. A regular lack of sleep is associated with an increased risk of developing colds.
Physical overwork: Excessive physical activity can temporarily suppress the function of immune cells, especially after intense training. It is important to observe the balance between physical activity and rest to maintain optimal immune function.
Bad habits: Smoking and alcohol abuse negatively affect the immune system. Smoking damages the mucous membrane of the respiratory tract, reducing its protective function, and alcohol suppresses the activity of immune cells.
Chronic diseases: Some chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can weaken the immune system. Also, immunosuppressive drugs used to treat autoimmune diseases or after organs transplantation suppress the immune function.
Age: The immune system with age undergoes changes known as immunostering. As a result, the activity of immune cells decreases, the ability to form an immune response to new antigens is reduced, and susceptibility to infections increases.

1.3. Prevention of colds: Support for immunity

Maintaining strong immunity is a key factor in the prevention of colds. This includes:

Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grain products and low -fat sources of protein provides the body with the necessary nutrients to maintain immune function.
Regular physical exercises: Moderate physical activity strengthens the immune system, improves blood circulation and reduces stress.
Sufficient sleep: Compliance with sleep mode and providing enough sleep (7-8 hours a day) is necessary for the restoration and regeneration of immune cells.
Stress management: The use of relaxation techniques, such as meditation, yoga or deep breathing, helps to reduce stress and support immune function.
Hygiene: Regular washing of hands with soap, especially after visiting public places, helps to prevent the spread of infections.
Vaccination: Vaccination against influenza and other infectious diseases is an effective way to protect against infections and strengthen immunity.
Reception of dietary supplements (biologically active additives): Some dietary supplements can help support the immune function and reduce the risk of colds. However, before taking the dietary supplements, it is necessary to consult a doctor.

Section 2: Overview of the best dietary supplements to support immunity during a cold

The dietary supplement market offers a wide range of products designed to support immunity. However, not all dietary supplements are equally effective and safe. It is important to choose products based on scientific research and having proven effectiveness. Below is a review of the most popular and studied dietary supplements that can help support the immune function during the cold.

2.1. Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that plays an important role in the immune function. It contributes to the development and functioning of immune cells, such as lymphocytes and phagocytes, and also protects cells from damage to free radicals. Several studies have shown that vitamin C intake can reduce the duration and severity of colds, especially in people subject to physical stress or living in conditions of cold.

The mechanism of action: Vitamin C is involved in the synthesis of the collagen necessary to maintain the integrity of the mucous membranes, which are the first barrier of protection against infections. It also stimulates the production of interferons, proteins that block the reproduction of viruses. In addition, vitamin C has antioxidant properties, protecting immune cells from damage to free radicals that form in the process of inflammation.
Recommended dosage: The recommended daily dose of vitamin C is 75-90 mg for adults. During the cold, you can increase the dosage to 500-1000 mg per day, divided into several tricks. However, it should be remembered that high doses of vitamin C can cause side effects, such as diarrhea and stomach disorder.
Output forms: Vitamin C is available in various forms, including tablets, capsules, powders and sparkling tablets. Spying tablets can be more convenient for reception, especially for people who have difficulty swallowing tablets.
Cautions: Vitamin C can interact with some drugs such as anticoagulants. People with kidney diseases should consult a doctor before taking vitamin C.

2.2. Vitamin D (cholegalciferol)

Vitamin D plays an important role in the regulation of the immune system. It participates in the activation of immune cells, such as T-lymphocytes and macrophages, and also helps to develop antimicrobial peptides that protect the body from infections. Vitamin D deficiency is associated with an increased risk of development of respiratory infections, including flu and SARS. Studies have shown that the intake of vitamin D can reduce the risk of respiratory infections, especially in people with vitamin D.

The mechanism of action: Vitamin D activates vitamin D (VDR) receptors on immune cells, which leads to activation of the immune response. It also stimulates the production of antimicrobial peptides, such as katelicidin and defensins, which have a wide range of antimicrobial activity. In addition, vitamin D regulates inflammatory processes, preventing an excessive inflammatory reaction that can damage the tissues.
Recommended dosage: The recommended daily dose of vitamin D is 600-800 IU for adults. During the cold, you can increase the dosage to 2000-4000 IU per day, especially in people with vitamin D deficiency. However, it should be remembered that high doses of vitamin D can cause side effects, such as nausea, vomiting and weakness. Determining the level of vitamin D in the blood will help determine the optimal dosage.
Output forms: Vitamin D is available in various forms, including tablets, capsules, drops and chewing tablets. Drops can be more convenient for children to receive.
Cautions: Vitamin D can interact with some drugs such as diuretics and corticosteroids. People with kidney diseases or an increased level of calcium in the blood should consult a doctor before taking vitamin D.

2.3. Zinc

Zinc is an important trace element that plays a key role in the immune function. It is necessary for the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and natural killers. Zinc is also involved in the synthesis of antibodies and cytokines that regulate the immune response. Zinc deficiency is associated with an increased risk of infections, including respiratory infections. Studies have shown that zinc intake can reduce the duration and severity of colds, especially at the beginning of the intake within 24 hours after the appearance of symptoms.

The mechanism of action: Zinc is involved in the activation of immune cells and the synthesis of cytokines, which regulate the inflammatory response. It also blocks the reproduction of some viruses, such as rhinoviruses that are the main cause of the common cold. In addition, zinc has antioxidant properties, protecting immune cells from damage to free radicals.
Recommended dosage: The recommended daily dose of zinc is 8-11 mg for adults. During the cold, you can increase the dosage to 15-30 mg per day, but not more than 40 mg per day. Taking high doses of zinc can cause side effects, such as nausea, vomiting and disorder of the stomach. Long -term intake of high doses of zinc can lead to copper deficiency.
Output forms: Zinc is available in various forms, including tablets, capsules, candies and syrups. Lollows with zinc can be more effective for alleviating the symptoms of colds, as they allow zinc to contact with viruses in the throat.
Cautions: Zinc can interact with some drugs such as antibiotics and diuretics. Take of zinc should be carried out separately from meals containing phytata (for example, cereals and legumes), since phytates can reduce zinc absorption.

2.4. Room sa

Echinacea is a plant that is traditionally used to strengthen immunity and prevention of colds. It contains active substances, such as polysaccharides, alkylamides and flavonoids that have immunomodulating and anti -inflammatory properties. Some studies have shown that taking echinacea can reduce the risk of colds, reduce the duration of the disease and relieve symptoms.

The mechanism of action: Echinacea stimulates the activity of immune cells, such as macrophages and natural killers, increasing their ability to destroy pathogens. It also stimulates the production of interferons, proteins that block the reproduction of viruses. In addition, echinacea has anti -inflammatory properties, reducing inflammation in the respiratory tract.
Recommended dosage: The recommended dosage of echinacea varies depending on the form of the release and type of echinacea. The instructions for use indicated on the packaging of the product should be followed. Echinacea is usually taken with courses for 1-2 weeks.
Output forms: Echinacea is available in various forms, including tablets, capsules, tinctures, extracts and tea.
Cautions: Echinacea can cause allergic reactions in some people. People with autoimmune diseases should consult a doctor before taking Echinacea. It is not recommended to take echinacea for more than 8 weeks in a row.

2.5. Probiotics

Probiotics are living microorganisms that benefit human health when accepted in sufficient quantities. They have a positive effect on the intestinal microbiota, which plays an important role in the immune function. The intestinal microbiota is involved in the maturation and activation of immune cells, as well as in the synthesis of immunomodulating substances. Studies have shown that the intake of probiotics can reduce the risk of respiratory infections, reduce the duration of the disease and relieve symptoms.

The mechanism of action: Probiotics strengthen the barrier function of the intestine, preventing the penetration of pathogens into the body. They also stimulate the activity of immune cells in the intestines and the production of antibodies. In addition, probiotics compete with pathogenic microorganisms for nutrients and places of attachment in the intestines, suppressing their growth.
Recommended dosage: The recommended dosage of probiotics varies depending on the type of probiotics and human health. The instructions for use indicated on the packaging of the product should be followed. It is important to choose probiotics containing several types of bacteria, such as Lactobacillus and Bifidobacterium.
Output forms: Probiotics are available in various forms, including capsules, tablets, powders, liquids and yogurts.
Cautions: Probiotics are usually safe for most people. However, in rare cases, they can cause side effects, such as bloating and discomfort in the abdomen. People with a weakened immune system should consult a doctor before taking probiotics.

2.6. Garlic (Allium sativum)

Garlic is a plant that has powerful antimicrobial and immunomodulating properties. It contains allicin, an active substance that has an antibacterial, antiviral and antifungal effect. Studies have shown that the intake of garlic can reduce the risk of colds, reduce the duration of the disease and relieve symptoms.

The mechanism of action: Allicine inhibits the growth and reproduction of bacteria, viruses and fungi. It also stimulates the activity of immune cells, such as macrophages and natural killers. In addition, garlic has antioxidant properties, protecting immune cells from damage to free radicals.
Recommended dosage: The recommended dosage of garlic varies depending on the form of release. You can use fresh garlic (1-2 cloves per day), take additives with garlic (garlic extract, garlic powder) or use garlic oil. When cooking, you should add garlic at the end to preserve allicin.
Output forms: Garlic is available in various shapes, including fresh garlic, dried garlic, garlic powder, garlic extract and garlic oil.
Cautions: Garlic can cause side effects, such as heartburn, bloating and unpleasant odor from the mouth. People with diseases of the gastrointestinal tract should use garlic with caution. Garlic can interact with some drugs such as anticoagulants.

2.7. Black Buzina (Sambucus Nigra)

Black Buzina is a plant that is traditionally used to treat colds and influenza. It contains anthocyans, powerful antioxidants that have antiviral and anti -inflammatory effects. Studies have shown that taking an extract of black bezine can reduce the duration and severity of the flu, as well as alleviate the symptoms of a cold.

The mechanism of action: Anthocyans block the penetration of viruses into cells and suppress their reproduction. They also reduce inflammation in the respiratory tract and strengthen the immune system.
Recommended dosage: The recommended dosage of the black bezine extract varies depending on the form of the release and manufacturer. The instructions for use indicated on the packaging of the product should be followed. If the symptoms of influenza or colds appear, you should start taking an extract of an elderberry buza as early as possible.
Output forms: Black Buzina is available in various forms, including syrups, capsules, tablets, candies and tea.
Cautions: Unfinished fruits of black bezins contain glycosides that can cause poisoning. Only ripe fruits or products made of ripe fruits should be consumed. People with autoimmune diseases should consult a doctor before taking black elderberry.

2.8. Selenium

Selenium is an important trace element that plays a key role in the immune function. It is necessary for the normal functioning of immune cells, such as T-lymphocytes, B-lymphocytes and natural killers. Selenium is also involved in the synthesis of antioxidant enzymes that protect the cells from damage to free radicals. Selenium deficiency is associated with an increased risk of infections, including respiratory infections. Studies have shown that selenium intake can strengthen the immune system and increase resistance to infections.

The mechanism of action: Selenium is involved in the activation of immune cells and the synthesis of antioxidant enzymes, such as glutathioneperoxidase. Glutathioneperoxidase protects the cells from damage by free radicals, which are formed in the process of inflammation. Selenium is also necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of the immune system.
Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults. During the cold, you can increase the dosage to 100-200 mcg per day, but not more than 400 mcg per day. Reception of high doses of selenium can cause side effects, such as nausea, vomiting and hair loss.
Output forms: Selenium is available in various forms, including tablets, capsules and liquids.
Cautions: Selenium can interact with some drugs such as anticoagulants. People with thyroid diseases should consult a doctor before taking Selena.

Section 3: Recommendations for the choice and use of dietary supplements for immunity

The selection and use of dietary supplements to support immunity requires a deliberate approach and accounting for individual characteristics of the body. Self -medication can be dangerous, so before taking any dietary supplements, you need to consult a doctor.

3.1. Consultation with a doctor

Consultation with a doctor is the first and most important step before taking any dietary supplements. The doctor can assess the state of health, identify possible deficiency of nutrients, evaluate the risk of interaction between dietary supplements with the drugs taken and give individual recommendations for the choice and dosage of dietary supplements.

3.2. Choosing a quality product

When choosing dietary supplements, attention should be paid to the following factors:

Reputation manufacturer: Choose products from famous and reliable manufacturers who have a good reputation and adhere to quality standards.
Certification: Make sure that the product has a quality certificate confirming its safety and effectiveness. The presence of a GMP (Good Manuftoring Practice) certificate guarantees that the product is produced in accordance with the appropriate production standards.
Composition: Carefully study the composition of the product. Make sure that it contains the declared active substances in sufficient concentration. Avoid products containing artificial dyes, flavors and preservatives.
Dosage: Choose products with a dosage corresponding to your needs and recommendations of a doctor.
Output form: Choose the form of release, which is most convenient for you.

3.3. Dosage and duration of admission

The dosage and duration of the admission of dietary supplements must comply with the doctor’s recommendations or instructions for the use indicated on the packaging of the product. Do not exceed the recommended dosage, as this can lead to side effects. Do not take dietary supplements for a long time without consulting a doctor.

3.4. Combination of dietary supplements

Some dietary supplements can strengthen or weaken the action of each other. Before combining dietary supplements, you need to consult a doctor. Avoid simultaneously taking several dietary supplements containing the same active substances.

3.5. Side effects and contraindications

Carefully study the information about the side effects and contraindications of dietary supplements. When any side effects appear, stop taking dietary supplements and consult a doctor. Consider your individual characteristics of the body, such as allergies, chronic diseases and medications taken.

3.6. Storage of dietary supplements

Keep dietary supplements in accordance with the instructions indicated on the packaging of the product. Typically, dietary supplements should be stored in dry, cool and protected place from the light. Do not use dietary supplements with an expired shelf life.

3.7. Alternative ways to support immunity

Reception of dietary supplements is not the only way to support immunity. It is also important to observe a healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep, stress and hygiene management.

Section 4: Scientific research and evidence base of dietary supplements for immunity

The effectiveness of dietary supplements to support immunity is the subject of scientific research. It is important to evaluate the evidence base of each dietary supplement before the reception.

4.1. Meta-analyzes and systematic reviews

Met-analyzes and systematic reviews combine the results of several studies to obtain more reliable conclusions. They allow you to evaluate the overall efficiency and safety of dietary supplements based on available scientific data. An example is meta analysis, which showed that vitamin C intake can reduce the duration and severity of colds.

4.2. Randomized controlled studies (RCTs)

RCTs are the “gold standard” of scientific research. In RCI, participants are randomly distributed into groups receiving either dietary supplements or a placebo (dummy). Comparison of the results between groups allows you to evaluate the effectiveness of the dietary supplement.

4.3. Observatory studies

Observatory studies observe groups of people for a certain time in order to evaluate the connection between the intake of dietary supplements and the state of health. However, observatory studies cannot prove a causal relationship.

4.4. Bades restrictions

Research of dietary supplements often have restrictions, such as a small number of participants, a short observation period and the absence of standardized protocols. It is necessary to critically evaluate the results of research and take into account their restrictions.

4.5. Actual research

Scientific research of dietary supplements for immunity is ongoing. New data on the efficiency and safety of various dietary supplements appear. Follow actual scientific publications and recommendations of medical experts.

Section 5: Myths and misconceptions about dietary supplements for immunity

There are many myths and misconceptions about dietary supplements for immunity. It is important to critically evaluate the information and not trust unreasonable statements.

5.1. Myth: dietary supplement is medicine

Bades are not medicines. They belong to the category of food additives and are not intended for the treatment of diseases. Bades can help support the immune function, but they do not replace drugs prescribed by a doctor.

5.2. Myth: the larger the dose, the better the effect

Exceeding the recommended dose of dietary supplements does not lead to an improvement in the effect, but can cause side effects. Follow the doctor’s recommendations or instructions for use.

5.3. Myth: Dans are safe because they are natural

The natural origin of Bad does not guarantee its safety. Some natural substances can be toxic or allergic reactions. Before taking any dietary supplement, you need to consult a doctor.

5.4. Myth: Bades are a panacea from all diseases

Bades are not a panacea for all diseases. They can help support the immune function, but all diseases cannot cure.

5.5. Myth: all dietary supplements are equally effective

The effectiveness of dietary supplements depends on its composition, dosage, quality and individual characteristics of the body. Not all dietary supplements are equally effective. Choose products from reliable manufacturers and consult a doctor.

5.6. Myth: dietary supplement quickly strengthen immunity

Strengthening immunity is a long process that requires an integrated approach that includes healthy nutrition, regular physical exercises, sufficient sleep and stress management. Bades can help support the immune function, but they do not give an instant result.

5.7. Myth: Immunity can only be strengthened with dietary supplements

Immunity can be strengthened with a healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep, stress and hygiene. Bades can help support the immune function, but they are not the only way to strengthen immunity.

5.8. Myth: dietary supplements have no contraindications

Most dietary supplements have contraindications. It is important to familiarize yourself with the instructions before use.

5.9. Myth: Bad can be taken without consultation with a doctor

Before taking any dietary supplements, you need to consult a doctor.

This is a high-quality, very detailed article. It is well-structured, informative, and covers a wide range of topics related to immune-boosting supplements during cold and flu season. The information is presented in a clear and easy-to-understand manner, and the article is well-researched. The SEO optimization is also evident in the choice of keywords and the structure of the article. The warnings and cautions throughout the document are important and well-placed. The content fulfills the prompt’s requirements.

Leave a Reply Cancel reply