How to choose dietary supplements for the immune system

How to choose dietary supplements for the immune system: full guidance

The immune system is a complex complex of cells, tissues and organs that protects the body from diseases. It works around the clock, identifying and neutralizing harmful microorganisms, such as bacteria, viruses, fungi and parasites. Maintaining a strong immune system is crucial for health and well -being. In the modern world, where stress, improper nutrition and environmental pollution weaken the immune system, many people turn to biologically active additives (BAD) for supporting it. However, a wide selection of dietary supplements in the market can confuse. This article is a comprehensive guide to choose effective and safe dietary supplements for the immune system.

I. Fundamentals of the immune system and its support

Before considering dietary supplements, it is necessary to understand the main components of the immune system and factors affecting its work.

1. Inborn immunity: This is the first line of body protection. It includes physical barriers (skin, mucous membranes), chemical barriers (enzymes, acids) and immune cells, such as macrophages and neutrophils that immediately react to the invasion of pathogens.

2. Acquired immunity: This type of immunity develops over time and is specifically aimed at specific pathogens. It includes T-lymphocytes (T cells) and B-lymphocytes (B-cells). The T-cells destroy infected cells, and the B cells produce antibodies that neutralize pathogens.

3. Factors affecting the immune system:

   • Age: The immune system weakens with age, making the elderly more susceptible to infections.
   • Nutrition: The deficiency of nutrients, such as vitamins A, C, D, E, zinc, selenium and iron, can weaken the immune system.
   • Stress: Chronic stress suppresses the immune system, increasing the risk of diseases.
   • Lack of sleep: The lack of sleep can also weaken the immune system.
   • Smoking and alcohol: These habits negatively affect the immune function.
   • Chronic diseases: Diseases such as diabetes, heart disease and autoimmune disorders can weaken the immune system.
   • Medicines: Some drugs, such as immunosuppressants, can suppress the immune system.

II. Key nutrients for the immune system

Many nutrients play an important role in maintaining a strong immune system. It is important to ensure a sufficient intake of these substances with food or, if necessary, using dietary supplements.

1. Vitamin C: A powerful antioxidant that protects the cells from damage with free radicals. It also stimulates the production and function of immune cells, such as lymphocytes and phagocytes. Vitamin C deficiency can weaken the immune system and increase the risk of infections. The recommended daily dose (RSD) of vitamin C is 75 mg for women and 90 mg for men. However, during the period of illness or stress, the doses can be increased.

2. Vitamin D: Plays an important role in the regulation of the immune system. It helps to activate T cells that destroy infected cells. Vitamin D deficiency is associated with an increased risk of autoimmune diseases and upper respiratory tract infections. Most people, especially in the northern latitudes, are at risk of vitamin D deficiency. The recommended daily dose of vitamin D varies from 600 to 800 IU (international units). Determining the level of vitamin D in the blood can help determine the optimal dose.

3. Zinc: It is necessary for the development and functioning of immune cells, especially T-lymphocytes and natural killers. It also has antioxidant properties and helps protect the cells from damage. Zinc deficiency can weaken the immune system and increase the risk of infections. The recommended daily dose of zinc is 8 mg for women and 11 mg for men.

4. Selenium: An antioxidant that plays an important role in the functioning of the immune system. It helps to protect cells from damage to free radicals and stimulates the production of immune cells. Selena deficiency can weaken the immune system and increase the risk of infections. The recommended daily dose of selenium is 55 μg.

5. Vitamin A: It is necessary to maintain the integrity of the mucous membranes, which are an important barrier against infections. It also plays a role in the functioning of immune cells. Vitamin A deficiency can weaken the immune system and increase the risk of infections. The recommended daily dose of vitamin A is 700 mcg for women and 900 μg for men.

6. Vitamin E: A powerful antioxidant that protects the cells from damage with free radicals. It also stimulates the function of immune cells. Vitamin E deficiency can weaken the immune system. The recommended daily dose of vitamin E is 15 mg.

7. Iron: It is necessary for the normal functioning of immune cells. Iron deficiency can weaken the immune system and increase the risk of infections. It is important to note that an excess of iron can also be harmful, so before taking iron, you should consult a doctor and take blood tests. The recommended daily dose of iron is 18 mg for women during menstruation and 8 mg for men and women after menopause.

8. Glutamine: An amino acid that plays an important role in the functioning of immune cells, especially lymphocytes. It helps to maintain their growth and proliferation. Glutamin is also an important source of energy for immune cells.

9. Omega-3 fatty acids: They have anti -inflammatory properties and can help modulate the immune system. They can improve the function of immune cells and reduce the risk of chronic diseases.

III. Herbal and plant additives for the immune system

In addition to nutrients, some herbs and plants have immunomodulating properties.

1. SOUTINATEA: One of the most popular plant tools to strengthen the immune system. Studies have shown that Echinacea can help reduce the duration and severity of the cold and influenza. It stimulates the immune system, increasing the activity of immune cells, such as macrophages and natural killers.

2. Black Buzina (Sambucus Nigra): Berries of black elderberry contain antioxidants and antiviral compounds. Studies have shown that black bezine extract can help reduce the duration and severity of the influenza.

3. Astragal: Traditional Chinese grass that is used to strengthen the immune system. Astragal can help stimulate the production of immune cells and increase the body’s resistance to infections.

4. Garlic: It has antimicrobial and immunomodulating properties. Garlic contains allicin, a compound that has antibacterial, antiviral and antifungal activity. It can also stimulate the immune system.

5. Ginseng: Adaptogen, which helps the body adapt to stress. Ginseng can help improve the function of immune cells and increase the body’s resistance to infections.

6. Small Andrographis (Andrographis Paniculata): Traditional Ayurvedic grass used to treat infections. Studies show that andrographis can have antiviral and anti -inflammatory properties.

IV. Probiotics and immune system

Probiotics are living microorganisms that benefit health when consumed in sufficient quantities. They have a positive effect on the immune system, mainly through the effect on the intestinal microbiota.

1. The influence of probiotics on the immune system:

   • Improving the barrier function of the intestine: Probiotics strengthen the intestinal mucosa, preventing the penetration of harmful bacteria and toxins into the bloodstream.
   • Stimulation of immune cells: Probiotics can stimulate the activity of immune cells in the intestines, such as lymphocytes and macrophages.
   • Modulation of inflammation: Probiotics can help reduce inflammation in the intestines and in the body as a whole.
   • Increase in antibodies: Probiotics can stimulate the production of antibodies that help fight infections.

2. The choice of probiotics for the immune system:

   • A variety of strains: Choose probiotics containing various strains of bacteria, such as Lactobacillus And Bifidobacterium. Different strains can have different effects on the immune system.
   • High concentration (colony -forming units): Choose probiotics with a high concentration, usually from 1 billion to 10 billion Co.
   • STRIDENTIONS to gastric acid: It is important that probiotics are resistant to gastric acid so that they can reach the intestines alive.
   • Quality and reputation manufacturer: Choose probiotics from reliable manufacturers who adhere to high quality standards.

V. Other dietary supplements for the immune system

1. Beta-glucan: Polysaccharides contained in the cell walls of mushrooms, yeast and some cereals. Beta-glucans can stimulate the immune system, activating macrophages and other immune cells.

2. Colostrum (colostrum): The first milk that is produced after childbirth. Colostrum contains antibodies, growth factors and other immune components. It can help strengthen the immune system and protect against infections.

3. N-Acetylcistein (NAC): An antioxidant that can help protect the cells from damage to free radicals. NAC is also the precursor of glutathione, an important antioxidant in the body. It can help improve the function of immune cells and reduce the risk of infections.

VI. Factors that should be taken into account when choosing dietary supplements for the immune system

1. Composition and dosage: Carefully study the composition of dietary supplements and make sure that it contains the ingredients that have proven their effectiveness in supporting the immune system. Pay attention to the dosage and adhere to the recommended dose.

2. Quality and safety: Choose a dietary supplement from reliable manufacturers who adhere to high quality standards. Make sure the dietary supplement has been tested for cleanliness and lack of pollution. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

3. Output form: Bad are produced in various forms, such as tablets, capsules, powders and fluids. Choose a form that is most convenient for you.

4. Interaction with drugs: If you take any medicine, be sure to consult a doctor or pharmacist to make sure that dietary supplement does not interact with your medicines.

5. Individual needs: Choose dietary supplements that meet your individual needs and health status. If you have any chronic diseases, be sure to consult a doctor before taking a dietary supplement.

6. Reviews and recommendations: Study the reviews of other users and recommendations of specialists. This can help you choose an effective and safe dietary supplement.

7. Price: Not always the most expensive supplement is the most effective. Compare the prices of different dietary supplements and select the one that corresponds to your budget, but at the same time has good quality.

VII. Precautions and side effects

Despite the fact that dietary supplements are usually considered safe, it is important to observe precautions and know about possible side effects.

1. Consult a doctor: Before taking any dietary supplements, especially if you have any chronic diseases or take medicines, be sure to consult your doctor.

2. Follow the recommended doses: Do not exceed the recommended doses of dietary supplements. Taking too large doses can lead to side effects.

3. Possible side effects: Some dietary supplements can cause side effects, such as stomach disorder, nausea, diarrhea or allergic reactions. If you experience any side effects, stop taking dietary supplements and consult a doctor.

4. Pregnancy and breastfeeding: Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding. Be sure to consult a doctor before taking dietary supplement if you are pregnant or breastfeeding.

5. Interaction with drugs: Some dietary supplements can interact with medicines. Be sure to inform your doctor about all the dietary supplements that you accept to avoid unwanted interactions.

VIII. Lifestyle to strengthen the immune system

Reception of dietary supplements is only one of the aspects of maintaining a strong immune system. It is also important to lead a healthy lifestyle.

1. Healthy nutrition: Eat varied and balanced, consuming a lot of fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limit the consumption of processed products, sugar and saturated fats.

2. Regular physical exercises: Take physical exercises of moderate intensity at least 30 minutes a day of the week of the week.

3. Sufficient sleep: Sleep at least 7-8 hours a day.

4. Stress management: Practice stress management methods such as yoga, meditation or breathing exercises.

5. Refusal of smoking and restriction of alcohol use: Smoking and excessive alcohol use weaken the immune system.

6. Regular hand washing: Often wash your hands with soap and water, especially after visiting public places and before eating.

7. Vaccination: Regularly vaccinated in accordance with the doctor’s recommendations.

IX. The importance of consulting a doctor

The choice of dietary supplements for the immune system is an individual process. What is suitable for one person may not be suitable for another. Consultation with a doctor or other qualified medical worker is necessary for:

• Assessment of your health and needs.
• Identification of a deficiency of nutrients.
• Exceptions of possible interactions with drugs.
• Development of an individual dietary supplement reception plan.
• Monitoring efficiency and safety of dietary supplements.

The doctor can help you choose the most suitable dietary supplements taking into account your individual needs and health status, as well as make sure their safety and effectiveness.

Following these recommendations and consulting with a doctor, you can make a conscious choice of dietary supplement for the immune system and support your health and well -being. Remember that dietary supplement is an addition to a healthy lifestyle, and not replacing it.