Dietary supplements for immunity: what really works - Yes Global продукция

Dietary supplements for immunity: what really works

Section 1: Immune System – Fundamentals

1 The structure and functions of the immune system

The immune system, a complex and multi -level protection of the body, is a network of organs, tissues, cells and molecules that interact to protect against pathogens, toxins and own changed cells (for example, cancer). Its main task is to recognize and neutralize everything that is potentially harmful to health.

1. 1 The organs of the immune system:

Central organs:
- Bone marrow: The formation of all blood cells, including lymphocytes (main cells of the immune system). Here, b-lymphocytes ripen.
- Timus (thymus iron): Located behind the sternum; is responsible for the maturation of T-lymphocytes that play a key role in cellular immunity.
Peripheral organs:
- Lymphatic nodes: Scattered throughout the body; They filter lymph containing antigens (foreign substances), and activate the immune response.
- Spleen: He filters the blood, removing old and damaged blood cells, and also participates in the immune response to antigens in the blood.
- Tonsils and adenoids: Protect the upper respiratory tract from infections.
- Lymphoid tissue associated with mucous membranes (MALT): Located in the mucous membranes of the digestive tract, respiratory tract and other organs; Provides local immunity. Examples: Payerovs of plaques in the small intestine, appendix.

1. 2 The cells of the immune system:

Lymphocytes:
- B-lymphocytes: Are responsible for humoral immunity (antibodies production). When meeting with the antigen, they turn into plasma cells that synthesize antibodies that specifically associate with this antigen and neutralizing it or alleviate its destruction by other cells of the immune system.
- T-lymphocytes: Are responsible for cellular immunity. There are different types of T-lymphocytes:
  - T-highpers (CD4+): They help other cells of the immune system (b-lymphocytes and cytotoxic T-lymphocytes) to activate and effectively perform their functions.
  - Cytotoxic T-lymphocytes (CD8+): Destroy cells infected with viruses or become malignant.
  - Regulatory T-lymphocytes (Treg): Sold the immune response, preventing autoimmune reactions.
- Natural killers (NK cells): Destroy cells infected with viruses or become malignant, without requiring preliminary sensitization (like cytotoxic T-lymphocytes).
Fagocyte:
- Macrophages: “Large Eaters”; Seeing and digesting pathogens, cell garbage and other foreign substances. They will also present antigens T-lymphocytes, launching an adaptive immune response.
- Neutrophils: The most numerous leukocytes; The first to arrive at the place of inflammation and absorb bacteria and other pathogens.
- Dendritic cells: “Guardians” of the body; They capture antigens in peripheral tissues and migrate into lymph nodes, where they present them with T-lymphocytes, initiating an adaptive immune response.
Other cells:
- Eosinophils: They fight parasitic infections and participate in allergic reactions.
- Basophils: They participate in allergic reactions, releasing histamine and other inflammation mediators.
- Mastocytes (fat cells): Located in the fabrics; participate in allergic reactions and inflammation, releasing histamine and other mediators.

1. 3 Mechanisms of the immune response:

Inborn immunity: The first line of protection; reacts quickly and nonspecific to a wide range of pathogens. Includes physical barriers (skin, mucous membranes), cells (macrophages, neutrophils, NK cells) and soluble factors (complement, interferons).
Acquired (adaptive) immunity: Develops after contact with the antigen; It is characterized by the specificity and formation of immune memory. It is carried out by B- and T-lymphocytes.
- Humoral immunity: It is due to antibodies produced by b lymphocytes.
- Cellular immunity: It is due to T-lymphocytes.

1. 4 Dysfunctions of the immune system:

Immunodeficiency: Decrease or absence of immune function, making the body susceptible to infections. Can be congenital (genetic) or acquired (for example, HIV infection).
Autoimmune diseases: The immune system attacks the body’s own tissues. Examples: rheumatoid arthritis, systemic lupus erythematosus, multiple sclerosis.
Allergies: Excessive reaction of the immune system to usually harmless substances (allergens).

2 Factors affecting immunity

Numerous factors affect the functionality of the immune system, both positive and negative. Understanding these factors allows us to purposefully support and strengthen the immune defense of the body.

1. 1 Nutrition:

Nutrient deficiency: The lack of vitamins (A, C, D, E, B6, B12, folic acid), minerals (zinc, selenium, iron, copper) and protein can weaken the immune system. These nutrients are necessary for the normal functioning of immune cells and antibodies.
Unstable nutrition: Excess sugar, treated foods and saturated fats can contribute to inflammation and weakening of immunity.
The role of intestinal microbiots: Healthy intestinal microbiota plays an important role in maintaining immunity. It contributes to the ripening of immune cells, produces vitamins and short -chain fatty acids (KCHK), which have anti -inflammatory properties and strengthen the barrier function of the intestine.

1. 2 Life:

Stress: Chronic stress suppresses the immune system, increasing susceptibility to infections. Hormone stress (cortisol) can reduce the activity of immune cells.
Lack of sleep: The lack of sleep violates the production of cytokines that regulate the immune response.
Smoking: Smoking damages the respiratory tract and weakens the immune system, increasing the risk of respiratory infections.
Excessive drinking: Alcohol suppresses the function of immune cells and increases susceptibility to infections.
Insufficient physical activity: Regular moderate physical exercises strengthen the immune system, improving the circulation of immune cells and reducing inflammation.

1. 3 Age:

Children: The immune system of children is not yet fully developed, which makes them more susceptible to infections.
Elderly people: With age, the immune system weakens (immunostation), which increases the risk of infections and autoimmune diseases. The function of the thymus decreases, the amount and activity of immune cells decreases.

1. 4 Environmental factors:

Environmental pollution: Pollution of air and water can weaken the immune system, increasing the risk of respiratory and other diseases.
The effect of toxic substances: The effect of pesticides, heavy metals and other toxic substances can suppress the immune function.

1. 5 Medical factors:

Some drugs: Some drugs (for example, corticosteroids, immunosuppressants) can suppress the immune system.
Chronic diseases: Chronic diseases (for example, diabetes, cardiovascular diseases) can weaken the immune system.
Vaccination: Vaccination is an effective way to strengthen immunity against certain infectious diseases.

3 What is dietary supplements and their role

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. However, they can be used to maintain health and improve the functioning of the body, including the immune system.

1. 1 Daistry definition:

Bades are food products designed to supplement the diet.
They can contain vitamins, minerals, amino acids, plant extracts, probiotics, prebiotics and other biologically active substances.
Bades are available in various forms: tablets, capsules, powders, liquids.

1. 2 Legislative regulation:

Unlike drugs, dietary supplements do not go through strict clinical tests for efficiency and safety before entering sale.
Manufacturers of dietary supplements are not required to prove their effectiveness, but only safety.
The regulation of dietary supplements is carried out by Rospotrebnadzor.

1. 3 The role of dietary supplements in maintaining immunity:

Bades can help replenish the feed of nutrients necessary for the normal functioning of the immune system.
Some dietary supplements have immunomodulating properties, that is, they can affect the activity of immune cells.
Bades can be used to prevent infectious diseases and accelerate recovery.

1. 4 It is important to remember:

Bades are not a replacement for good nutrition and a healthy lifestyle.
Before using dietary supplements, you need to consult a doctor, especially in the presence of chronic diseases or taking medications.
Do not exceed the recommended dose of dietary supplements.
You should choose dietary supplements from reliable manufacturers with a good reputation.

Section 2: Vitamins and minerals for immunity

1 Vitamin C.

Vitamin C (ascorbic acid) is a powerful antioxidant that plays an important role in maintaining immunity. It is necessary for the normal functioning of various immune cells and protects them from damage to free radicals.

1. 1 The mechanism of action:

Antioxidant Protection: Vitamin C neutralizes free radicals that form in the process of metabolism and inflammation, protecting the cells of the immune system from oxidative stress.
Stimulation of leukocytes: Vitamin C stimulates the production and activity of leukocytes, especially neutrophils and lymphocytes, which play a key role in the fight against infections.
Improving the function of phagocytes: Vitamin C improves the function of phagocytes (macrophages and neutrophils), increasing their ability to absorb and destroy pathogens.
Participation in the synthesis of collagen: Vitamin C is necessary for the synthesis of collagen, which is an important component of connective tissue and provides the barrier function of the skin and mucous membranes, preventing the penetration of infections.
Reducing the level of histamine: Vitamin C can reduce histamine levels, reducing the severity of allergic reactions.

1. 2 Scientific research:

Numerous studies have shown that vitamin C can reduce the duration and severity of colds.
Meta-analysis of research published in the journal Cochrane Database of Systematic Reviewsshowed that regular intake of vitamin C can reduce the frequency of colds in people subject to physical exertion or living in cold climatic conditions.
Studies also showed that vitamin C can improve the function of the immune system in the elderly.

1. 3 Sources of vitamin C:

Fruits: Citrus fruits (oranges, lemons, grapefruit), kiwi, strawberries, black currants.
Vegetables: Pepper (especially red and yellow), broccoli, Brussels cabbage, spinach, tomatoes.

1. 4 Recommended dose:

The recommended daily dose of vitamin C for adults is 75-90 mg.
During the period of illness or with increased physical exertion, the dose can be increased to 200-500 mg per day.
It should be remembered that vitamin C is a water -soluble vitamin, and its excess is excreted from the body in the urine.

2 Vitamin D.

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of the immune system. It is necessary to activate immune cells and modulating the immune response.

1. 1 The mechanism of action:

Activation of immune cells: Vitamin D is associated with receptors on immune cells (for example, T-lymphocytes, B lymphocytes, macrophages) and activates their function.
Regulation of the production of cytokines: Vitamin D regulates the production of cytokines, which are signal molecules that control the immune response. It can reduce the production of pro -inflammatory cytokines and increase the production of anti -inflammatory cytokines.
Improving barrier function: Vitamin D improves the barrier function of the skin and mucous membranes, preventing the penetration of infections. It stimulates the production of antimicrobial peptides that destroy pathogens.
Autophagy stimulation: Vitamin D stimulates autophagy – the process of self -cleaning of cells, during which damaged organelles and pathogens are removed.

1. 2 Scientific research:

Numerous studies have shown that vitamin D deficiency is associated with an increased risk of infectious diseases, including respiratory infections, flu and tuberculosis.
Meta-analysis of research published in the journal BMJshowed that the intake of vitamin D can reduce the risk of respiratory infections, especially in people with vitamin D.
Studies also showed that vitamin D can improve the function of the immune system in people with autoimmune diseases.

1. 3 Sources of vitamin D:

Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in the winter season and in regions with low solar activity, the synthesis of vitamin D may be insufficient.
Food products: Bold fish (salmon, herring, mackerel), egg yolk, liver, enriched products (milk, juices, porridge).
Bad: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D to increase the blood level.

1. 4 Recommended dose:

The recommended daily dose of vitamin D for adults is 600-800 IU (international units).
People with vitamin D deficiency may require a higher dose that the doctor must prescribe.
It is important to control the level of vitamin D in the blood and adjust the dose depending on the results.

3 Zinc

Zinc is an important trace element necessary for the normal functioning of the immune system. It is involved in the development and activation of immune cells, regulation of inflammation and healing of wounds.

1. 1 The mechanism of action:

Development and activation of immune cells: Zinc is necessary for the development and activation of T-lymphocytes, B-lymphocytes and NK cells, which play a key role in the fight against infections.
Regulation of the production of cytokines: Zinc regulates the production of cytokines, reducing the production of pro -inflammatory cytokines and increasing the production of anti -inflammatory cytokines.
Antioxidant Protection: Zinc is a component of the antioxidant enzyme of superoxidsmouth (SOD), which protects the cells from damage by free radicals.
Improving barrier function: Zinc improves the barrier function of the skin and mucous membranes, preventing the penetration of infections. It stimulates the production of antimicrobial peptides.
Wound healing: Zinc is necessary for healing wounds, stimulating collagen synthesis and cell proliferation.

1. 2 Scientific research:

Numerous studies have shown that zinc deficiency is associated with an increased risk of infectious diseases, including respiratory infections, diarrhea and pneumonia.
Meta-analysis of research published in the journal Cochrane Database of Systematic Reviewsshowed that zinc intake can reduce the duration and severity of colds.
Studies also showed that zinc can improve the function of the immune system in the elderly and people with chronic diseases.

1. 3 Sources of zinc:

Animal products: Red meat, poultry, seafood (especially oysters), dairy products.
Plant products: Legumes, nuts, seeds, whole grain products. However, zinc from plant sources is absorbed worse than from animals.

1. 4 Recommended dose:

The recommended daily zinc dose for adults is 8-11 mg.
With a deficiency of zinc or during the period of the disease, the dose can be increased to 15-25 mg per day.
When taking high doses of zinc, it is necessary to take into account that it can violate the assimilation of copper.

4 Selenium

Selenium is an important trace element necessary for the normal functioning of the immune system. It participates in antioxidant protection, regulation of the immune response and thyroid function.

1. 1 The mechanism of action:

Antioxidant Protection: Selenium is a component of antioxidant enzymes of glutathioneperoxidase (GPO), which protect the cells from damage by free radicals.
Regulation of the immune response: Selenium regulates the production of cytokines, modulating the immune response. It can increase the production of anti-inflammatory cytokines and enhance the activity of the NK cells.
Thyroid function: Selenium is necessary for the normal function of the thyroid gland, which plays an important role in the regulation of metabolism and immunity.

1. 2 Scientific research:

Numerous studies have shown that selenium deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and cancer.
Studies have shown that selenium intake can improve the function of the immune system in people with selenium deficiency.
Some studies have shown that selenium can reduce the risk of developing prostate cancer, lungs and colon.

1. 3 Sources of Selena:

Brazilian nuts: One of the richest sources of Selena.
Seafood: Fish (tuna, salmon, cod), mollusks.
Meat: Beef, bird.
Whole grain products: Brown rice, oatmeal.
Seeds: Sunflower seeds.

1. 4 Recommended dose:

The recommended daily dose of selenium for adults is 55 μg.
With selenium deficiency or during the period of the disease, the dose can be increased to 100-200 mcg per day.
It is important not to exceed the upper permissible limit of selenium consumption (400 mcg per day), as this can lead to toxicity.

5 Other vitamins and minerals

In addition to vitamins C, D, zinc and selenium, other vitamins and minerals also play an important role in maintaining the immune system.

1. 1 Vitamin A:

It is necessary to maintain the integrity of the mucous membranes, which are an important barrier against infections.
Participates in the development and functioning of immune cells.
Sources: liver, carrots, sweet potatoes, spinach.

1. 2 Vitamin E:

A powerful antioxidant that protects cells from damage by free radicals.
Improves the function of immune cells.
Sources: vegetable oils, nuts, seeds, avocados.

1. 3 B vitamins B (B6, B12, folic acid):

It is necessary for the development and functioning of immune cells.
Participate in the synthesis of DNA and RNA necessary for cell division.
Sources: meat, poultry, fish, eggs, dairy products, legumes, whole grain products, green leafy vegetables.

1. 4 Iron:

It is necessary for the transport of oxygen into cells, including immune cells.
Participates in the functioning of immune cells.
Sources: red meat, poultry, fish, legumes, green leafy vegetables.

1. 5 Copper:

Participates in antioxidant protection.
It is necessary for the functioning of immune cells.
Sources: seafood, nuts, seeds, legumes, liver.

Section 3: Plant dietary supplement for immunity

1 Room sa

Echinacea is a kind of herbaceous plants of the Astrov family, known for their immunostimulating properties. Three types are most often used: Echinacea purpurea, Echinaacea angustifolia And Echinaacea pale.

1. 1 The mechanism of action:

Fagocytosis stimulation: Echinacea stimulates phagocytosis – the process of absorption and destruction of pathogens by macrophages and neutrophils.
Increase in the production of cytokines: Echinacea increases the production of cytokines, such as Interleukin-1 (IL-1), Interlayykin-6 (IL-6) and Alpha tumor necrosis factor (TNF-α), which regulate the immune response.
Activation of NK cells: Echinacea activates NK cells that destroy cells infected with viruses or become malignant.
Antivirus activity: Some studies have shown that echinacea may have antiviral activity against influenza and herpes viruses.

1. 2 Scientific research:

Numerous studies have shown that echinacea can reduce the duration and severity of colds.
Meta-analysis of research published in the journal The Lancet Infectious Diseasesshowed that Echinacea can reduce the risk of colds by 58% and reduce the duration of the disease by 1.4 days.
However, some studies have not revealed a significant effect of echinacea on colds.

1. 3 Output forms:

Extracts: The most common form of echinacea release.
Tinctures: Alcohol solutions of echinacea.
Capsules and tablets: Contain an echinacea powder or extract.
Tea: Drink of dried leaves and flowers of echinacea.

1. 4 Contraindications:

Autoimmune diseases (for example, rheumatoid arthritis, systemic lupus erythematosus).
Allergy to plants of the Astrov family.
Pregnancy and breastfeeding (not enough security data).
Children’s age (under 12 years old).

2 Ginseng

Ginseng is the genus of perennial herbaceous plants of the Arali family, known for their adaptogenic and immunostimulating properties. Two types are most often used: Panax ginseng (Asian ginseng) and Panax quinquefolius (American ginseng).

1. 1 The mechanism of action:

Immunomodulating activity: Ginseng modulates the immune system, enhancing the activity of immune cells and regulating the production of cytokines.
Antioxidant Protection: Ginseng contains antioxidants that protect the cells from damage by free radicals.
Adaptogenic properties: Ginseng helps the body adapt to stress, which can suppress the immune system.
Anti -inflammatory activity: Ginseng has anti -inflammatory properties that can reduce inflammation and improve the function of the immune system.

1. 2 Scientific research:

Some studies have shown that ginseng can improve the function of the immune system and reduce the risk of infectious diseases.
Research published in the journal Journal of the American College of Nutritionshowed that ginseng’s taking can reduce the frequency of colds in the elderly.
Other studies have shown that ginseng can improve the function of the immune system in people with chronic diseases such as diabetes.

1. 3 Output forms:

Extracts: The most common form of ginseng release.
Capsules and tablets: Contain a powder or ginseng extract.
Tea: Drink from dried ginseng root.
Tinctures: Alcohol solutions of ginseng.

1. 4 Contraindications:

Pregnancy and breastfeeding (not enough security data).
High blood pressure.
Insomnia.
Alarm disorders.
Autoimmune diseases (should be used with caution).

3 Garlic

Garlic is a perennial grassy plant of the onion family, known for its antimicrobial and immunostimulating properties. The main active substance of garlic is allicin, which is formed when the clove of garlic is damaged.

1. 1 The mechanism of action:

Antimicrobial activity: Allicine has a wide range of antimicrobial activity against bacteria, viruses, fungi and parasites.
Immunomodulating activity: Garlic stimulates the activity of immune cells, such as NK cells and macrophages.
Antioxidant Protection: Garlic contains antioxidants that protect the cells from damage by free radicals.
Anti -inflammatory activity: Garlic has anti -inflammatory properties that can reduce inflammation and improve the function of the immune system.

1. 2 Scientific research:

Some studies have shown that garlic can reduce the duration and severity of colds.
Research published in the journal Advances in Therapyshowed that taking garlic can reduce the frequency of colds by 63% and reduce the duration of the disease by 70%.
Other studies have shown that garlic can reduce the risk of developing stomach and colon cancer.

1. 3 Output forms:

Fresh garlic: The most effective form of garlic.
Garlic capsules and tablets: Contain a powder or garlic extract.
Garlic oil: Oil infused with garlic.

1. 4 Contraindications:

Problems with blood coagulation.
Reception of anticoagulants.
Problems with digestion (can cause heartburn and bloating).
Garlic allergies.

4 Ginger

Ginger is a perennial herbaceous plant of a ginger family, known for its anti -inflammatory and immunostimulating properties. The main active substance of ginger is gingerol.

1. 1 The mechanism of action:

Anti -inflammatory activity: Gingerol has powerful anti -inflammatory properties that can reduce inflammation and improve the function of the immune system.
Antioxidant Protection: Ginger contains antioxidants that protect the cells from damage to free radicals.
Immunomodulating activity: Ginger stimulates the activity of immune cells, such as T-lymphocytes and NK cells.
Antimicrobial activity: Ginger has antimicrobial activity against some bacteria and viruses.

1. 2 Scientific research:

Some studies have shown that ginger can alleviate the symptoms of colds and influenza, such as sore throat, cough and runny nose.
Research published in the journal Journal of Ethnopharmacologyshowed that ginger can have antiviral activity against respiratory syncytial virus (RSV).
Other studies have shown that ginger can reduce the risk of developing colon cancer.

1. 3 Output forms:

Fresh ginger: The most effective form of ginger.
Dried ginger: Used for cooking tea and in cooking.
Ginger capsules and tablets: Contain a powder or ginger extract.
Ginger oil: Used in aromatherapy and massage.

1. 4 Contraindications:

Problems with blood coagulation.
Reception of anticoagulants.
Pregnancy (should be used with caution).
Digestive problems (can cause heartburn).

5 Elder

Elder (specially black elder, Sambucus Nigra) – a shrub or a small tree of the honeysuckle family, known for its antiviral and immunostimulating properties. The flowers and berries of an elderberry are used.

1. 1 The mechanism of action:

Antiviral activity: Buzina contains anthocyans who have antiviral activity against influenza viruses. They block the attachment of the virus to the cells and prevent its reproduction.
Immunomodulating activity: Buzina stimulates the production of cytokines that regulate the immune response.
Antioxidant Protection: Buzina contains antioxidants that protect the cells from damage to free radical

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