Natural dietary supplements for immunity: expert rating

Natural dietary supplements for immunity: expert rating

Part 1: Understanding the immunity and the need to support it

1. Fundamentals of the immune system: The immune system is a complex network of cells, tissues and organs, designed to protect the body from pathogens, such as bacteria, viruses, fungi and parasites. It also plays a role in the removal of damaged or mutated cells. The main components of the immune system include:

   • Bone marrow: Produces immune cells.
   • Timus: The ripening place of T-lymphocytes.
   • Spleen: He filters blood and stores immune cells.
   • Lymphatic nodes: They filter lymph and contain immune cells.
   • Lymphocytes (B-cells and T cells): Key cells that make an immune response. B cells produce antibodies, and T cells are involved in cellular immunity.
   • Macrophages: Pathogens are phagocytized and other immune cells activate.
   • Neutrophils: The most common type of white blood cells involved in phagocytosis.
   • Natural killers (NK cells): Destroy infected and tumor cells.

2. Types of immunity: There are two main types of immunity:

   • Inborn immunity: This is the first body of the body represented by physical barriers (skin, mucous membranes), chemical barriers (acidity of the stomach, lysozyme in saliva) and cellular components (macrophages, neutrophils, NK cells). Congenital immunity acts immediately, but does not have specificity.
   • Acquired immunity: It develops in response to contact with a specific pathogen. It includes humoral immunity (antibodies produced by B cells) and cellular immunity (T cells). The acquired immunity has high specificity and forms immunological memory, providing a faster and more effective answer with re -contact with the same pathogen.

3. Factors affecting immunity: The immune system is influenced by numerous factors, including:

   • Age: The immune system is less effective in children and the elderly.
   • Nutrition: The lack of nutrients, such as vitamins, minerals and protein, weakens immunity.
   • Stress: Chronic stress suppresses the immune function.
   • Dream: The lack of sleep reduces the activity of immune cells.
   • Physical activity: Moderate physical activity strengthens the immunity, while excessive loads can weaken it.
   • Chronic diseases: Some diseases, such as diabetes, HIV/AIDS and autoimmune diseases, weaken the immune system.
   • Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress immunity.
   • Bad habits: Smoking and alcohol abuse weaken the immune system.
   • Environmental factors: Environmental pollution and the effects of toxic substances negatively affect immunity.

4. Signs of weakened immunity: Signs of weakened immunity may include:

   • Frequent colds and infections: A more frequent and long course of colds, influenza, herpes and other infections.
   • Slow wound healing: Slow healing of cuts, scratches and other skin damage.
   • Constant fatigue: A feeling of fatigue and weakness, not passing after rest.
   • Digestive problems: Digestive disorders, such as bloating, diarrhea or constipation.
   • Skin rashes: Allergic reactions and skin rashes, such as eczema or urticaria.
   • Frequent exacerbations of chronic diseases: Incorrect exacerbations of chronic diseases.

5. The role of dietary supplements in supporting immunity: Biologically active additives (dietary supplements) can be used to maintain immunity, especially in conditions of nutrient deficiency or increased need for them. It is important to understand that dietary supplements are not medicines and cannot cure diseases. They are designed to supplement the diet and maintain the normal function of the immune system. Before using dietary supplements, it is recommended to consult a doctor.

Part 2: Key components of dietary supplements for immunity: scientific data and research

1. Vitamin C (ascorbic acid):

   • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also involved in the synthesis of collagen, which is necessary for the health of the skin and mucous membranes, which serve as barriers to penetrate pathogens. Vitamin C stimulates the activity of immune cells, such as neutrophils and NK cells, and increases the production of interferon, protein with antiviral activity.
   • Scientific data: Numerous studies have shown that vitamin C reduces the duration and severity of colds. Met-analyzes confirm that regular intake of vitamin C can reduce the risk of colds in people who are subjected to intensive physical activity or located at low temperatures.
   • Output forms: Vitamin C is available in various forms, including tablets, capsules, powders and sparkling tablets. Liposomal vitamin C has increased bioavailability.
   • Recommended doses: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To support immunity, higher doses may be required, up to 1000 mg per day.
   • Contraindications: Vitamin C is usually well tolerated, but high doses can cause digestive disorders, such as diarrhea and nausea. People with kidney diseases should consult a doctor before taking high doses of vitamin C.

2. Vitamin D (calciferol):

   • The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It stimulates the production of antimicrobial peptides, such as katelicidin and defensins that kill bacteria, viruses and fungi. Vitamin D also modulates the activity of immune cells, suppressing inflammatory reactions and preventing autoimmune diseases.
   • Scientific data: Vitamin D deficiency is associated with an increased risk of infections, including respiratory infections, such as flu and COVID-19. Studies have shown that the intake of vitamin D can reduce the risk of respiratory infections, especially in people with vitamin D.
   • Output forms: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood.
   • Recommended doses: The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. To maintain immunity, higher doses may be required, up to 2000-4000 IU per day, especially in the winter months.
   • Contraindications: Vitamin D is usually well tolerated, but high doses can cause hypercalcemia (increased blood calcium), which can lead to nausea, vomiting and constipation. People with kidney diseases should consult a doctor before taking high doses of vitamin D.

3. Zinc:

   • The mechanism of action: Zinc is necessary for the normal function of immune cells, including T cells, B cells and NK cells. It is involved in the synthesis of DNA and RNA necessary for the growth and division of immune cells. Zinc also has antioxidant properties and protects cells from damage caused by free radicals.
   • Scientific data: Zinc deficiency is associated with an increased risk of infections. Studies have shown that zinc intake can reduce the duration and severity of colds. Zinc can also be effective in the prevention of pneumonia in children.
   • Output forms: Zinc is available in various forms, including tablets, capsules, syrups and loafing for resorption. Qing Picoline and zinc citrate have high bioavailability.
   • Recommended doses: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. To support immunity, higher doses may be required, up to 15-30 mg per day.
   • Contraindications: Zinc is usually well tolerated, but high doses can cause digestive disorders, such as nausea and vomiting. Long -term intake of high doses of zinc can lead to copper deficiency.

4. Selenium:

   • The mechanism of action: Selenium is an important trace element necessary for the normal function of the immune system. It is part of selenoproteins that have antioxidant properties and protect the cells from damage caused by free radicals. Selenium also stimulates the activity of immune cells and increases the production of antibodies.
   • Scientific data: Selenium deficiency is associated with an increased risk of infections and autoimmune diseases. Studies have shown that selenium intake can improve the immune function in people with selenium deficiency.
   • Output forms: Selenium is available in various forms, including tablets, capsules and additives in the form of selenomethyonin and sodium selenite. Seleenomeininin has high bioavailability.
   • Recommended doses: The recommended daily dose of selenium is 55 mcg for adults. To support immunity, higher doses may be required, up to 100-200 mcg per day.
   • Contraindications: Selenium is usually well tolerated, but high doses can cause selenosis, which manifests itself in the form of nausea, vomiting, hair loss and damage to the nervous system.

5. Probiotics:

   • The mechanism of action: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They improve the composition of the intestinal microbiots, stimulate the immune system and protect against pathogens. Probiotics compete with pathogenic bacteria for nutrients and places of attachment to the intestinal mucosa, produce antimicrobial substances and strengthen the barrier function of the intestine. They also stimulate the production of immune cells and increase antibodies activity.
   • Scientific data: Numerous studies have shown that probiotics can reduce the risk of infections such as diarrhea, respiratory infections and vaginal infections. They can also improve the symptoms of allergies and autoimmune diseases.
   • Output forms: Probiotics are available in various forms, including capsules, tablets, powders and yogurts. It is important to choose probiotics containing various strains of bacteria and with a high amount of living bacteria (at least 1 billion).
   • Recommended doses: The recommended dose of probiotics depends on the strain and the purpose of the reception. It is usually recommended to take 1-10 billion CO per day.
   • Contraindications: Probiotics are usually well tolerated, but some people can cause bloating and gases. People with weakened immunity should consult a doctor before taking probiotics.

6. SOUTINATEA:

   • The mechanism of action: Echinacea is a medicinal plant with immunomodulating properties. It stimulates the activity of immune cells, such as macrophages and NK cells, and increases the production of interferon. Echinacea also has antiviral and antibacterial properties.
   • Scientific data: Studies have shown that echinacea can reduce the duration and severity of colds. It can also be effective in the prevention of respiratory infections.
   • Output forms: Echinacea is available in various forms, including tinctures, capsules, tablets and tea.
   • Recommended doses: The recommended dose of echinacea depends on the form of release. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.
   • Contraindications: Echinacea is usually well tolerated, but in some people allergic reactions can cause. People with autoimmune diseases should consult a doctor before taking Echinacea.

7. Black Buzina (Sambucus Nigra):

   • The mechanism of action: Black Buzina contains antioxidants, such as anthocyans that protect the cells from damage caused by free radicals. It also has antiviral properties and blocks the penetration of viruses into cells.
   • Scientific data: Studies have shown that black bezine extract can reduce the duration and severity of the flu.
   • Output forms: Black Buzina is available in various forms, including syrups, capsules, tablets and candies.
   • Recommended doses: The recommended dose of the black bezine extract depends on the shape of the release. It is usually recommended to take 15 ml of syrup 4 times a day at the first sign of influenza.
   • Contraindications: Black elderberry is usually well tolerated, but in some people can cause nausea and diarrhea.

8. Ganoderma Lucidum):

   • The mechanism of action: Reishi’s fungus has immunomodulating properties and contains polysaccharides that stimulate the activity of immune cells. It also has antioxidant and anti -inflammatory properties.
   • Scientific data: Studies have shown that Reishi’s fungus can improve the immune function and reduce the risk of infections.
   • Output forms: Reishi mushroom is available in various forms, including capsules, powders and extracts.
   • Recommended doses: The recommended dose of the Reishi mushroom depends on the form of the release. It is usually recommended to take 1-3 grams of Reishi mushroom powder per day.
   • Contraindications: Reishi mushroom is usually well tolerated, but in some people, digestion and allergic reactions can cause.

9. Astragalus Mambranaceus:

   • The mechanism of action: Astragal is a medicinal plant with immunomodulating properties. It stimulates the activity of immune cells and increases the production of antibodies. Astragal also has antioxidant and anti -inflammatory properties.
   • Scientific data: Studies have shown that Astragal can improve the immune function and reduce the risk of infections.
   • Output forms: Astragal is available in various forms, including capsules, powders and tinctures.
   • Recommended doses: The recommended dose of the Astragal depends on the form of the release. It is usually recommended to take 200-400 mg of Astragal Extract 2-3 times a day.
   • Contraindications: Astragal is usually well tolerated, but some people can cause digestive disorders and allergic reactions.

Part 3: Expert rating: the best natural dietary supplements for immunity

Evaluation of the effectiveness of dietary supplements for immunity requires an integrated approach that takes into account scientific data, clinical research, consumer reviews and experts. The rating presented below is based on the totality of these factors.

Category 1: The main dietary supplement to maintain immunity (recommended for daily reception)

1. Vitamin D3 (cholecalciferol): Assessment 5/5. Critically important for immune regulation, especially in regions with limited sunlight. Proven effectiveness in the prevention of respiratory infections. High bioavailability and safety subject to recommended doses.

2. Vitamin C (liposomal): Assessment 4.8/5. A powerful antioxidant and an immune function stimulator. The liposomal form provides increased bioavailability and assimilation. Reduces the duration and severity of colds.

3. Zinc picolinat: Assessment 4.7/5. It is necessary for the normal function of immune cells. Zinc deficiency is common and associated with an increased risk of infections. Picoline provides good assimilation of zinc.

4. Probiotics (multi -metabolism): Assessment 4.5/5. Improve the composition of the intestinal microbiots and stimulate the immune system. It is important to choose probiotics containing various strains of bacteria and with a high amount of living bacteria.

5. Selenium (selenomethionine): Assessment 4.3/5. Antioxidant and stimulator of the immune function. Seleenomeininin has high bioavailability.

Category 2: Bades to support immunity during an increased risk of diseases (recommended at the first signs of the disease or during the epidemics)

1. Black Bozy Extract: Assessment 4.9/5. Proven effectiveness in reducing the duration and severity of the influenza. It has antiviral properties.

2. SOUTINATEA: Assessment 4.6/5. It stimulates the activity of immune cells and increases the production of interferon. Reduces the duration and severity of colds.

3. Fruit Reishi: Assessment 4.4/5. It has immunomodulating, antioxidant and anti -inflammatory properties. It can improve the immune function and reduce the risk of infections.

4. Astragal: Assessment 4.2/5. It stimulates the activity of immune cells and increases antibodies. It can improve the immune function and reduce the risk of infections.

5. Quercetin (in combination with vitamin C): Assessment 4.0/5. Quercetin is an antioxidant that can enhance the effect of vitamin C and have antiviral properties.

Category 3: Specialized dietary supplements for immunity (recommended as prescribed by a doctor, in the presence of certain diseases or deficits)

1. Beta-glucan: Assessment 4.1/5. Stimulate the activity of immune cells and increase resistance to infections.

2. Solo root (glycyrisinic acid): Assessment 3.9/5. It has antiviral and anti -inflammatory properties. Requires caution when used, can increase blood pressure.

3. Small Andrographis (Andrographis Paniculata): Assessment 3.8/5. It has antiviral, antibacterial and anti -inflammatory properties. Used in traditional medicine to treat infections.

4. NAC (N-Acetylcistein): Assessment 3.7/5. Antioxidant and mucolytic contributes to sputum liquefaction. It can improve the function of the lungs and maintain immunity in respiratory diseases.

5. Colloidal silver: Assessment 2.5/5. It has antimicrobial properties. Efficiency and safety are not proven, caution is required when used.

Important comments:

• This rating is subjective and is based on available information and the opinion of experts.
• The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the state of health and lifestyle.
• Before using dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking drugs.
• Bades are not medicines and cannot replace good nutrition and a healthy lifestyle.
• Choose dietary supplements from reliable manufacturers with a good reputation and confirming the quality of their products.
• Pay attention to the composition of dietary supplements and avoid products containing artificial additives, dyes and preservatives.
• Follow the recommended doses and do not exceed them without consulting a doctor.
• If side effects occur, stop taking the dietary supplement and consult a doctor.

Part 4: Practical recommendations for strengthening immunity using natural means and lifestyle

In addition to taking dietary supplements, a healthy lifestyle plays an important role in strengthening immunity, including proper nutrition, sufficient sleep, regular physical activity and stress management.

1. Power for immunity:

   • A variety of diet: Include fruits, vegetables, whole grain products, legumes, nuts, seeds, fish and low -fat meat in the diet.
   • Products rich in vitamin C: Citrus fruits, kiwi, strawberries, bell pepper, broccoli.
   • Products rich in vitamin D: Bold fish (salmon, tuna, sardines), egg yolk, mushrooms, enriched products (milk, juice).
   • Products rich in zinc: Seafood (oysters, crabs), meat, poultry, legumes, nuts, seeds.
   • Products rich in selenium: Brazilian nuts, tuna, turkey, eggs.
   • Probiotics: Yogurt, kefir, sauerkraut, kimchi, tea mushroom.
   • Limit the consumption of sugar, processed products and alcohol.
   • Drink enough water.

2. Dream:

   • Sleep at least 7-8 hours a day.
   • Observe sleep mode and go to bed and wake up at the same time every day.
   • Create comfortable sleeping conditions: silence, darkness, coolness.

3. Physical activity:

   • Take a moderate physical activity of at least 30 minutes a day.
   • Choose the types of activity that you like: walking, running, swimming, yoga, dancing.
   • Avoid excessive physical exertion that can weaken the immune system.

4. Stress management:

   • Practice relaxation methods: meditation, breathing exercises, yoga.
   • Do a hobby and spend time with loved ones.
   • Turn to the psychologist for help if necessary.

5. Other recommendations:

   • Wash your hands with soap regularly.
   • Avoid contact with sick people.
   • Vaccinated from influenza and other infectious diseases.
   • Improver the room.
   • Refuse smoking.
   • Maintain healthy weight.

Part 5: Legal aspects and responsibility for information about dietary supplements

1. Bad regulation: In most countries, dietary supplements are regulated as food products, and not as medicines. This means that they do not go through the same strict clinical trials as drugs, and are not intended for the treatment of diseases. In Russia, dietary supplements are subject to state registration and must comply with security requirements.

2. Responsibility for information: Manufacturers and distributors of dietary supplements are responsible for providing reliable and not misleading information about their products. They do not have the right to declare the healing properties of dietary supplements or to claim that they can cure diseases. Information about dietary supplements should be based on scientific data and confirmed by clinical research.

3. Consumer rights: Consumers are entitled to receive reliable information about dietary supplements, including composition, properties, method of application, contraindications and side effects. They also have the right to return or exchange of a poor -quality product.

4. Cautions: Be careful with advertising of dietary supplements, which promises wonderful healing or rapid improvement in health. Do not trust unverified sources of information and always consult a doctor before using dietary supplements.

5. Independent assessment: When assessing the effectiveness of dietary supplements, it is useful to turn to independent sources of information, such as scientific publications, reviews and meta analyzes. It is also useful to read reviews of other consumers, but remember that their experience can be subjective.

Part 6: The future of research in the field of immunity and dietary supplements

Scientific research in the field of immunity and dietary supplements continues to develop, opening up new opportunities for maintaining health and prevention of diseases.

1. Personalized immunology: In the future, it will become possible to develop individual immunity support programs that take into account the genetic characteristics, health status and lifestyle of each person.

2. Targeted immunomodulation: New dietary supplements will be developed taking into account the specific mechanisms of the immune system, which will more effectively stimulate or suppress the immune response depending on the specific situation.

3. Microbiota-oriented approaches: Studies of the intestinal microbiots and its impact on immunity will lead to the development of new probiotics and prebiotics, which will more effectively improve the composition of microbiota and maintain the immune function.

4. Nanotechnology: Nanotechnologies can be used to increase bioavailability and efficiency of dietary supplements, as well as to deliver them directly to immune cells.

5. Integrative approach: In the future, the support of immunity will be considered as a comprehensive process, including proper nutrition, sufficient sleep, regular physical activity, stress management and intake of dietary supplements if necessary.

Continuing research in the field of immunity and dietary supplements promise new and improved ways to maintain health and protection against diseases. It is important to keep abreast of the latest scientific achievements and consult a doctor to obtain individual recommendations.