The best dietary supplement to increase immunity during colds - Yes Global продукция

The best dietary supplement to increase immunity during colds: a comprehensive guide

Section 1: Immunity and colds: Brief review

The immune system is a complex network of cells, tissues and organs that protect the body from pathogens, such as viruses, bacteria, fungi and parasites. It recognizes and destroys these threats, maintaining health. A cold, as a rule, is caused by rhinoviruses, although other viruses, such as coronaviruses, can be the cause. Symptoms of colds include a runny nose, sore throat, cough, sneezing, headache and fatigue. The effectiveness of the immune system plays a decisive role in the frequency, duration and severity of colds. When the immunity is weakened, a person becomes more susceptible to infections and experiences more pronounced symptoms.

Section 2: Factors affecting immunity

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

Age: The immune system is less effective in infants and elderly people. In infants, it is not yet fully developed, and in older people it begins to weaken with age.
Nutrition: The lack of necessary nutrients, such as vitamins, minerals and proteins, can weaken the immune system. Vitamin C, vitamin D, zinc, selenium and iron are especially important.
Stress: Chronic stress suppresses the immune system, increasing susceptibility to infections. Stress hormones, such as cortisol, can interfere with the functioning of immune cells.
Dream: The lack of sleep disrupts the immune functions, reducing the production of cytokines, proteins necessary to combat infections. It is recommended to sleep 7-8 hours a day.
Physical activity: Moderate physical activity strengthens the immune system, improving blood circulation and stimulating the production of immune cells. Excessive training can, on the contrary, weaken the immune system.
Chronic diseases: Some chronic diseases, such as diabetes, autoimmune diseases and HIV/AIDS, weaken the immune system.
Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
Smoking: Smoking damages immune cells and the mucous membrane of the respiratory tract, increasing the risk of infections.
Alcohol: Excessive alcohol use weakens the immune system, suppressing the function of immune cells.
Environmental pollution: Pollution of air and water can negatively affect the immune system.

Section 3: The role of dietary supplements in supporting immunity

Biologically active additives (dietary supplements) are products designed to supplement the diet and contain vitamins, minerals, herbs, amino acids and other substances. They can play a certain role in supporting immunity, especially during periods of increased risk of colds. It is important to note that dietary supplements are not medicines and should not be used to treat diseases. They are designed to maintain health and prevention. When choosing dietary supplements, it is necessary to take into account individual needs, possible contraindications and interaction with other drugs. Consultation with a doctor or a qualified specialist in the field of food is recommended before taking any dietary supplements.

Section 4: Vitamin C

Vitamin C (ascorbic acid) is a powerful antioxidant that plays an important role in the immune function. It supports the work of immune cells, such as phagocytes and T cells, protects cells from damage caused by free radicals, and helps to develop interferon, protein necessary to combat viral infections.

The mechanism of action: Vitamin C stimulates the production and function of leukocytes, especially neutrophils, which play a key role in the destruction of bacteria and viruses. It also participates in the synthesis of collagen necessary to maintain the integrity of the mucous membranes, which serve as a barrier against infections.
Research: Numerous studies have shown that vitamin C can reduce the duration and severity of colds, especially in people subject to physical stress or living in cold climatic conditions. However, the research results are contradictory, and not all studies confirm the benefits of vitamin C to prevent colds.
Recommended dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. During the cold, the dosage can be increased to 500-1000 mg per day, divided into several tricks. It is important to note that high doses of vitamin C can cause side effects, such as stomach and diarrhea.
Forms of vitamin C: Vitamin C is available in various forms, including tablets, capsules, powders and chewing tablets. Some forms, such as liposomal vitamin C, can be better absorbed. Other forms contain additives, such as bioflavonoids that enhance vitamin C.
Sources of vitamin C: In addition to dietary supplements, vitamin C is contained in a large number of fruits and vegetables, such as citrus fruits, berries, kiwi, broccoli, pepper and spinach.

Section 5: Vitamin D

Vitamin D is a fat -soluble vitamin that plays an important role in the immune function. It regulates the activity of immune cells, such as T cells and B-cells, and helps the production of antimicrobial peptides that destroy bacteria and viruses.

The mechanism of action: Vitamin D binds to vitamin D (VDR) receptors, which are present on various immune cells. Activation of VDR modulates the immune response, contributing to the destruction of pathogens and reducing inflammation.
Research: Studies have shown that vitamin D deficiency is associated with an increased risk of infections, including respiratory infections, such as colds and flu. Reception of vitamin D additives can reduce the risk of these infections, especially in people with vitamin D. deficiency.
Recommended dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). During the period of increased risk of colds, the dosage can be increased to 2000-4000 IU per day, especially if you have a deficiency of vitamin D. It is important to check the level of vitamin D in the blood before starting to take high doses.
Vitamin D forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3, as a rule, is better absorbed than vitamin D2.
Sources of vitamin D: Vitamin D is produced in the skin under the influence of sunlight. It is also contained in some products such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, flakes).

Section 6: Zinc

Zinc is an important mineral necessary for the normal functioning of the immune system. It is involved in the development and functioning of immune cells, such as T cells, B cells and NK cells (natural killers). Zinc also has antioxidant properties and protects cells from damage.

The mechanism of action: Zinc is involved in the regulation of various stages of the immune response, including activation of immune cells, the production of cytokines and the destruction of pathogens. He also inhibits the replication of some viruses.
Research: Studies have shown that zinc reception at the beginning of a cold can reduce the duration and severity of symptoms. Zinc can also reduce the risk of pneumonia in children.
Recommended dosage: The recommended daily zinc dose for adults is 8-11 mg. During the cold, the dosage can be increased to 15-30 mg per day. It is important not to exceed the recommended dosage, since the excess of zinc can cause side effects, such as nausea, vomiting and violation of the assimilation of other minerals.
Forms of zinc: Zinc is available in various forms, including zinc gluconate, zinc sulfate, zinc citrate and zinc picoline. Some studies show that zinc gluconate and zinc citrate are better absorbed than zinc sulfate.
Sources of zinc: Zinc is contained in a large number of products, such as meat, seafood, nuts, seeds and legumes.

Section 7: Selenium

Selenium is a trace element necessary for the normal function of the immune system. It has antioxidant properties and protects cells from damage caused by free radicals. Selenium also participates in the regulation of the immune response and contributes to the production of antibodies.

The mechanism of action: Selenium is part of enzymes that protect cells from oxidative stress. It also affects the function of immune cells, such as NK cells and T cells, and contributes to the production of cytokines.
Research: Studies have shown that selenium deficiency is associated with an increased risk of infections. Reception of selenium additives can improve the immune function and reduce the risk of certain infections, especially in people with selenium deficiency.
Recommended dosage: The recommended daily dose of selenium for adults is 55 μg. During the cold, the dosage can be slightly increased, but it is important not to exceed the upper permissible level of consumption, which is 400 mcg per day.
Selena forms: Selenium is available in various forms, including selenometionine and sodium selenite. Seleenomeininin, as a rule, is better absorbed than sodium selenite.
Sources of Selena: Selenium is contained in a large number of products, such as Brazilian nuts, tuna, eggs and sunflower seeds.

Section 8: Echinacea

Echinacea is a medicinal plant that is traditionally used to strengthen immunity and fight infections. It contains various active compounds that can stimulate the immune system.

The mechanism of action: Echinacea stimulates the production of immune cells, such as macrophages and NK cells. It also has antiviral and anti -inflammatory properties.
Research: Some studies have shown that the intake of echinacea can reduce the duration and severity of colds. However, the results of the studies are contradictory, and not all studies confirm the benefits of echinacea for the prevention and treatment of colds.
Recommended dosage: The recommended dosage of echinacea varies depending on the form of the drug. It is important to follow the instructions on the packaging.
Echinacea forms: Echinacea is available in various forms, including capsules, tablets, tinctures and tea.
Contraindications: Echinacea is not recommended for people with autoimmune diseases or allergies to the plants of the Astro family.

Section 9: Probiotics

Probiotics are living microorganisms that benefit health when used in sufficient quantities. They support a healthy intestinal microflora, which plays an important role in the immune function.

The mechanism of action: Probiotics improve the barrier function of the intestine, preventing the penetration of pathogens into the body. They also stimulate immune cells in the intestines and contribute to the production of antibodies.
Research: Studies have shown that the intake of probiotics can reduce the risk of respiratory infections, such as a cold and influenza.
Recommended dosage: The recommended dosage of probiotics varies depending on the bacterial strain. It is important to choose probiotics containing strains that have been studied on the subject of their influence on the immune function.
Forms of probiotics: Probiotics are available in various forms, including capsules, tablets, powders and fermented products (yogurt, kefir, sauerkraut).
Choosing probiotics: When choosing probiotics, it is important to consider a strain of bacteria, the number of living bacteria (some kind of colony -forming units) and expiration date.

Section 10: Garlic

Garlic is a plant that is traditionally used to treat various diseases. It contains allicin, a compound with antimicrobial and antiviral properties.

The mechanism of action: Allicine blocks the activity of the enzymes necessary for the propagation of viruses and bacteria. It also stimulates immune cells and promotes antibodies.
Research: Some studies have shown that taking garlic can reduce the duration and severity of colds.
Recommended dosage: The recommended dosage of garlic varies depending on the form of the drug. It is important to follow the instructions on the packaging.
Forms of garlic: Garlic is available in various shapes, including fresh garlic, garlic powder, garlic capsules and garlic oil.
Side effects: The use of a large amount of garlic can cause side effects, such as heartburn, stomach disorder and unpleasant odor from the mouth.

Section 11: Other dietary supplements to support immunity

In addition to the above, there are other dietary supplements that can maintain immunity:

Elder (Sambucus nigra): It has antiviral properties and can reduce the duration and severity of the flu.
Andrographis (Andrographis Paniculata): It stimulates the immune system and can alleviate the symptoms of colds.
Astragalus Mambranaceus: Strengthens the immune system and can protect against infections.
Ganoderma Lucidum): It has immunomodulating properties and can improve the immune function.
Solo root (Glycyrhiza Glabra): It has antiviral and anti -inflammatory properties.

Section 12: Dad Reception Rules

When taking dietary supplements, the following rules must be followed:

Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.
Choose quality products: Buy dietary supplements only from reliable manufacturers with a good reputation.
Observe the dosage: Do not exceed the recommended dosage.
Read the labels: Read the labels carefully and follow the instructions.
Pay attention to side effects: If you have any side effects, stop taking the dietary supplement and consult a doctor.
Keep dietary supplements inaccessible to children.

Section 13: The importance of a healthy lifestyle for immunity

Reception of dietary supplements can be useful to support immunity, but it will not replace a healthy lifestyle. To strengthen the immune system, it is necessary:

Eat right: Eat a variety of foods rich in fruits, vegetables, whole grains and low -fat proteins.
Regularly engage in physical exercises: Take a moderate physical activity of at least 30 minutes a day.
Sprinkle: Sleep 7-8 hours a day.
Manage stress: Find the ways to cope with stress, such as yoga, meditation or walking in nature.
Avoid smoking and excessive alcohol consumption.
Wash your hands regularly.
Vaccinated.

Section 14: Interaction of dietary supplements with drugs

Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. It is important to consult a doctor to make sure that the dietary supplements you take do not interact with other medicines. For example, vitamin K can reduce the effectiveness of anticoagulants, and St. John’s wort can interact with antidepressants and other drugs.

Section 15: Bad for children

Reception of dietary supplements by children should be carried out only on the recommendation of a doctor. Children need other dosages than adults, and some dietary supplements can be unsafe for children. It is important to make sure that the dietary supplement is intended for children and does not contain ingredients that can be harmful to their health.

Section 16: Bad for pregnant and nursing women

Pregnant and lactating women need to consult a doctor before taking any dietary supplements. Some dietary supplements can be unsafe for the fetus or baby. For example, high doses of vitamin A can cause congenital defects.

Section 17: Choice of dietary supplements: what to pay attention to

When choosing dietary supplements, you need to pay attention to the following factors:

Reputation manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and comply with quality standards.
Composition: Carefully study the composition of the dietary supplement and make sure that it contains the necessary ingredients in effective dosages.
Certification: Look for dietary supplements certified by independent organizations that confirm the quality and safety of the product.
Reviews: Read the reviews of other consumers about the dietary supplement.
Price: Not always the most expensive dietary supplement is the most effective. Compare the prices and composition of various products to choose the best option.

Section 18: Prospects for research in the field of dietary supplements and immunity

Studies in the field of dietary supplements and immunity are ongoing, and in the future new dietary supplements may appear that have more pronounced immunomodulating properties. New dietary supplements are developed that can improve their assimilation and efficiency. It is important to monitor new studies and consult a doctor in order to keep abreast of the latest achievements in this area.

Section 19: Diet and Immunity: Synergy

It is impossible to overestimate the role of a diet in maintaining a strong immune system. A balanced diet, rich in vitamins, minerals and antioxidants, creates the basis for optimal immune function. Bades can effectively complement a healthy diet, but they are not intended to replace a good nutrition. The emphasis should be made on the consumption of various fruits, vegetables, whole grain products, low -fat proteins and healthy fats.

Section 20: Final thoughts

Maintaining strong immunity is a multifaceted process that includes a healthy lifestyle, proper nutrition and, if necessary, intake of dietary supplements. Bades can be useful for supporting the immune system during periods of increased risk of colds, but they are not a panacea. It is important to choose quality products, observe the dosage and consult a doctor. The most important thing is to adhere to a healthy lifestyle, which includes proper nutrition, regular physical exercises, sufficient sleep and stress management. The combination of these factors will help you strengthen the immune system and protect yourself from colds.

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