Strong immunity: the best dietary supplement
1. Fundamentals of immunity: how the body’s protection works
The immune system is a complex complex of cells, tissues and organs that protects the body from harmful substances, such as bacteria, viruses, fungi and parasites. The effectiveness of immunity determines the ability of a person to withstand diseases and quickly recover after them.
1.1. Inborn immunity: the first line of defense
Congenital immunity is the non -specific protection with which we are born. He reacts quickly, but is not aimed at specific pathogens. Components of congenital immunity include:
- Physical barriers: The skin, mucous membranes (respiratory tract, digestive tract) perform the function of mechanical protection, preventing the penetration of microorganisms.
- Chemical barriers: Saliva, tears, gastric juice contain enzymes and acids that destroy or suppress the growth of bacteria.
- Cells of congenital immunity:
- Macrophages: Alternate cells and substances (phagocytosis) are absorbed and digested. They also emit cytokines that signal other cells of the immune system.
- Neutrophils: The most numerous leukocytes in the blood also participate in phagocytosis and release substances that destroy bacteria and fungi.
- Natural killers (NK cells): Destroy cells infected with viruses or become cancer.
- Dendritic cells: “Represent” antigens (parts of foreign cells) to the cells of adaptive immunity, launching a specific immune response.
- Complement proteins: The protein system that enhance phagocytosis stimulate inflammation and directly destroy pathogens.
1.2. Adaptive immunity: specific and long -term protection
Adaptive immunity is a more complex and specific form of protection, which develops in response to contact with a specific antigen. It has a “memory”, allowing the body to react faster and more efficiently when you meet with the same antigen. The components of adaptive immunity include:
- T-lymphocytes (T cells):
- T-Helpers (CD4+): Coordinating the immune response, activating other cells of the immune system, such as B cells and cytotoxic T cells.
- Cytotoxic T-lymphocytes (CD8+): Destroy cells infected with viruses or become cancer.
- Regulatory T cells (Treg): Sold the immune response, preventing autoimmune reactions.
- B-lymphocytes (B-cells): They produce antibodies (immunoglobulins) that are associated with antigens, neutralize them and mark them to destroy other cells of the immune system. Antibodies come in different classes (IgG, IGM, IGA, IGE, IGD), each of which performs certain functions.
- Antigen -presenting cells (agricultural): Cells, such as macrophages and dendritic cells, which “represent” antigens of T-cells, launching an adaptive immune response.
1.3. Interaction of innate and adaptive immunity
Congenital and adaptive immunity interacts closely. Congenital immunity is the first to respond to the invasion of the pathogen, and then activates adaptive immunity, providing more specific and long -term protection. For example, macrophages phagocytes bacteria and “represent” their antigens T-cells, launching an adaptive immune response. Cytokins secreted by the cells of congenital immunity also affect the development and direction of an adaptive immune response.
1.4. Factors affecting immunity
Many factors can affect the function of the immune system, including:
- Age: The immune system weakens with age (immunostation).
- Nutrition: The lack of nutrients (vitamins, minerals, proteins) weakens immunity.
- Stress: Chronic stress suppresses the function of the immune system.
- Dream: The lack of sleep worsens the immune function.
- Physical activity: Moderate physical activity strengthens the immunity, and excessive – weakens.
- Chronic diseases: Some diseases (diabetes, HIV, autoimmune diseases) weaken the immunity.
- Medicines: Some drugs (corticosteroids, immunosuppressants) suppress the immune function.
- Environmental factors: Environmental pollution can weaken the immune system.
- Genetics: Genetic factors also affect the function of the immune system.
2. Nutrients that support immunity
A balanced diet, rich in vitamins, minerals and antioxidants, is crucial for maintaining strong immunity. Some nutrients are especially important for the immune function:
2.1. Vitamin C (ascorbic acid)
- The role in the immunity: Antioxidant, protects the cells from damage by free radicals. It stimulates the production and function of leukocytes, in particular neutrophils and lymphocytes. Participates in the synthesis of collagen necessary to maintain the barrier function of the skin and mucous membranes.
- Sources: Citrus fruits, kiwi, strawberries, bell pepper, broccoli, spinach.
- Recommended dose: 75-90 mg per day for adults. During periods of the disease, the dose can be increased (on the recommendation of a doctor).
- Bad: Available in the form of tablets, capsules, powders, chewing tablets. It is better to choose forms with prolonged release to maintain a constant level in the blood. Liposomal vitamin C has increased bioavailability.
2.2. Vitamin D (calciferol)
- The role in the immunity: Regulates the function of immune cells, in particular macrophages and T-lymphocytes. It stimulates the production of antimicrobial peptides (for example, Katelicidin) that destroy bacteria and viruses. Reduces the risk of developing autoimmune diseases.
- Sources: Sunlight (synthesized in the skin under the influence of ultraviolet rays), oily fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juices).
- Recommended dose: Depends on the age, state of health and level of vitamin D in the blood. Usually 600-800 IU per day for adults. In the autumn-winter period, the dose can be increased (on the recommendation of a doctor). It is important to regularly check the level of vitamin D in the blood.
- Bad: Available in the form of tablets, capsules, oil solutions. Vitamin D3 (cholecalciferol) is more effective than vitamin D2 (ergocalciferol).
2.3. Zinc
- The role in the immunity: It is necessary for the development and functioning of immune cells, in particular T-lymphocytes and NK cells. Participates in the synthesis of DNA and RNA necessary for cell division and growth. It has antioxidant properties. Reduces the duration and severity of colds.
- Sources: Seafood (oysters, crabs), red meat, poultry, legumes, nuts, seeds.
- Recommended dose: 8 mg per day for women, 11 mg per day for men.
- Bad: Available in the form of tablets, capsules, loafers. Qing Picoline and zinc citrate have better digestibility. Taking zinc with food, rich in calcium and iron should be avoided, as they can worsen its absorption.
2.4. Selenium
- The role in the immunity: Antioxidant, protects the cells from damage by free radicals. Participates in the production of glutathionepexidase, an important enzyme for protecting cells from oxidative stress. Enhances the function of immune cells, in particular NK cells. It is necessary for the normal functioning of the thyroid gland, which also plays a role in immunity.
- Sources: Brazilian nuts, seafood (tuna, cod), meat, poultry, eggs, sunflower seeds.
- Recommended dose: 55 μg per day for adults.
- Bad: Available in the form of tablets, capsules. Seleenomeininin is a well -absorbed form of selenium. An overdose of selenium can be toxic, so it is important to observe the recommended doses.
2.5. Iron
- The role in the immunity: It is necessary for the production of hemoglobin, which transfers oxygen to the cells of the immune system. Participates in the functioning of neutrophils and macrophages. Iron deficiency weakens immunity and increases the risk of infections.
- Sources: Red meat, poultry, fish, legumes, spinach, enriched cereals.
- Recommended dose: 8 mg per day for men, 18 mg per day for women (to menopause).
- Bad: Available in the form of tablets, capsules, liquid shapes. Iron bislycinate is well tolerated and has high bioavailability. Iron dialing can cause constipation, so it is recommended to use a sufficient amount of fiber and liquid. You should not take iron with calcium or tea, as they can worsen its absorption.
2.6. Vitamin E (tocopherol)
- The role in the immunity: Antioxidant, protects the cells from damage by free radicals. Enhances the function of immune cells, in particular T-lymphocytes. Supports the health of the skin and mucous membranes.
- Sources: Vegetable oils (sunflower, olive, almond), nuts, seeds, green leafy vegetables.
- Recommended dose: 15 mg per day for adults.
- Bad: Available in the form of capsules, oil solutions. D-alpha-tocopherol is the most active form of vitamin E.
2.7. Vitamin A (Retinol)
- The role in the immunity: It is necessary for the development and functioning of immune cells, in particular T-lymphocytes and B-lymphocytes. Supports the health of the mucous membranes, which are a barrier to infections. Participates in the production of antibodies.
- Sources: The liver, fish oil, dairy products, eggs, carrots, sweet potatoes, pumpkin, spinach.
- Recommended dose: 900 mcg per day for men, 700 mcg per day for women.
- Bad: Available in the form of capsules, oil solutions. Vitamin A overdose should be avoided, as this can be toxic. Beta-carotene contained in plant products is the predecessor of vitamin A and safe in large doses.
2.8. B vitamins b
- The role in the immunity: B vitamins B (B6, B12, folic acid) are necessary for the normal functioning of the immune system. They participate in the production of immune cells, DNA and RNA synthesis, and maintaining the health of the nervous system, which plays a role in the regulation of an immune response.
- Sources: Meat, poultry, fish, eggs, dairy products, legumes, whole cereals, green leafy vegetables.
- Recommended dose: It depends on the specific vitamin of group B. It is usually recommended to take a complex of group B vitamins to ensure sufficient receipt of all the necessary vitamins.
- Bad: Available in the form of tablets, capsules.
3. Probiotics and prebiotics: Support for intestinal microbioma
The intestines plays an important role in the immune system. It contains trillions of microorganisms (microbiota), which affect the development and functioning of immune cells. Maintaining a healthy intestinal microbioma is important for strong immunity.
3.1. Probiotics
- What is this: Living microorganisms, which, when used in sufficient quantities have a favorable effect on the health of the owner. The most common probiotic bacteria belong to childbirth Lactobacillus And Bifidobacterium.
- The role in the immunity: Improve the barrier function of the intestine, preventing the penetration of pathogens into the body. They stimulate the production of antibodies and other immune cells. They compete with pathogenic bacteria for nutrients and places of attachment in the intestines. Reduce the risk of allergic reactions.
- Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi, tea mushroom), probiotic additives.
- Bad: Available in the form of capsules, tablets, powders, liquid shapes. It is important to choose probiotics with proven effectiveness and containing a sufficient amount of living bacteria (measured in a certain colony -forming units). When choosing a probiotic, the composition of strains should be taken into account, since different strains have different effects. It is recommended to start with low doses and gradually increase them.
3.2. Prebiotics
- What is this: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines.
- The role in the immunity: They stimulate the growth and activity of beneficial bacteria in the intestines, which leads to an improvement in the barrier function of the intestine and strengthen immunity. Increase the production of short -chain fatty acids (KCHK), such as butyrate, which have an anti -inflammatory effect and support the intestinal health.
- Sources: Onions, garlic, bananas, asparagus, artichokes, oats, apples, chicory.
- Bad: Available in the form of powders, capsules. Inulin and fruitoligosaccharides (phos) are common prebiotics.
3.3. Sinbiotics
- What is this: Products or additives containing both probiotics and prebiotics.
- The role in the immunity: Provide the synergistic effect, maintaining both the flow of beneficial bacteria into the intestines and their nutrition.
4. Plant adaptogens and immunomodulators
Plant adaptogens and immunomodulators are substances that help the body adapt to stress and improve the function of the immune system.
4.1. Room sa
- The role in the immunity: It stimulates the function of immune cells, in particular macrophages and NK cells. It has antiviral and antibacterial properties. Reduces the duration and severity of colds.
- Forms: Extracts from the roots and aboveground parts of the Echinacea Purple (Echinacea purpurea), echinacea of narrow -leaved (Echinaacea angustifolia) and the Echinacea is pale (Echinaacea pale).
- Bad: Available in the form of capsules, tablets, liquid extracts, teas.
4.2. Ginseng
- The role in the immunity: It stimulates the function of immune cells, in particular T-lymphocytes and NK cells. It has adaptogenic properties, helping the body adapt to stress. Improves energy metabolism and reduces fatigue.
- Forms: Extracts of ginseng roots of the present (Panax ginseng), ginseng American (Panax quinquefolius) and ginseng of Siberian (Eleutherococcus).
- Bad: Available in the form of capsules, tablets, liquid extracts, teas.
4.3. Astragal
- The role in the immunity: It stimulates the function of immune cells, in particular T-Helper. It has antiviral properties. Improves the respiratory system.
- Forms: Extracts from the roots of the Astragal of the web (Astragalus membranous).
- Bad: Available in the form of capsules, tablets, liquid extracts, teas.
4.4. Androgrofis
- The role in the immunity: It has antiviral, antibacterial and anti -inflammatory properties. Reduces the duration and severity of colds.
- Forms: Extracts from the leaves of the Andrographis of the Mineplain (Andrographis paniculata).
- Bad: Available in the form of capsules, tablets.
4.5. Turmeric (curcumin)
- The role in the immunity: It has anti -inflammatory and antioxidant properties. Modulates the function of immune cells.
- Forms: Powder turmeric, turmeric extract (curcumin).
- Bad: Available in the form of capsules, tablets, powders. Kurkumin is poorly absorbed, so it is recommended to take it with piperin (black pepper extract), which improves its bioavailability.
4.6. Garlic (allicin)
- The role in the immunity: It has antibacterial, antiviral and antifungal properties. Stimulates the function of immune cells.
- Forms: Fresh garlic, garlic extract (allicine).
- Bad: Available in the form of capsules, tablets.
4.7. Mushrooms (Reishi, Shiitaka, Metack)
- The role in the immunity: Beta-glucans are contained, which stimulate the function of immune cells, in particular macrophages and NK cells. Have antitumor properties.
- Forms: Rishi mushroom extracts (Ganoderma lucidum), Shiitaka (Lentinula Edodes) and Metack (Frondosa tap).
- Bad: Available in the form of capsules, tablets, powders, teas.
5. Other dietary supplements supporting immunity
5.1. Omega-3 fatty acids
- The role in the immunity: Have anti -inflammatory properties. The function of immune cells modulates.
- Sources: Fat fish (salmon, tuna, mackerel), linen seed, chia, walnuts.
- Bad: Available in the form of capsules, liquid forms (fish oil). It is important to choose products with a high content of EPA (eicopascentaenic acid) and DHA (preshase acid).
5.2. N-Acetylcistein (NAC)
- The role in the immunity: Antioxidant, predecessor of glutathione (an important antioxidant in the body). It has a mucolytic effect, dilutes sputum.
- Bad: Available in the form of capsules, powders.
5.3. Quercetin
- The role in the immunity: Antioxidant, has anti -inflammatory and anti -allergic properties.
- Sources: Onions, apples, berries, citrus fruits.
- Bad: Available in the form of capsules, tablets.
5.4. Melatonin
- The role in the immunity: Regulates the sleeping cycle. It has antioxidant and anti -inflammatory properties. Modulates the function of immune cells.
- Bad: Available in the form of tablets, capsules.
6. How to choose and take dietary supplements for immunity
- Consult a doctor: Before taking any dietary supplements, especially if you have any chronic diseases or take medicines, you need to consult a doctor. The doctor will help to determine which dietary supplements you really need and in what doses.
- Choose quality products: Buy dietary supplements only from reliable manufacturers with a good reputation and quality certificates. Pay attention to the composition of the product, the availability of additional ingredients and the expiration date.
- Observe the dosage: Do not exceed the recommended dosage of dietary supplements. An overdose can be dangerous to health.
- Take dietary supplements regularly: To achieve the best effect, dietary supplements must be taken regularly, in accordance with the instructions.
- Combine the reception of dietary supplements with a healthy lifestyle: Bades are not a replacement for healthy diet, enough sleep, physical activity and stress management. They should be part of an integrated approach to strengthening immunity.
- Follow the reaction of the body: If you notice any side effects after taking Bad, stop taking it and consult a doctor.
- Consider the individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, health and genetics.
7. Restrictions and contraindications
The use of dietary supplements for immunity has its restrictions and contraindications. The following factors must be taken into account:
- Pregnancy and breastfeeding: Many dietary supplements are not recommended for pregnant and nursing women. Before taking any dietary supplements during this period, it is necessary to consult a doctor.
- Childhood: The dosage of dietary supplements for children should be adjusted in accordance with the age and weight of the child. Not all dietary supplements are suitable for children.
- Allergic reactions: Some dietary supplements can cause allergic reactions. If you have an allergy to any products or substances, carefully study the composition of the dietary supplement before its reception.
- Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects.
- Autoimmune diseases: Some immunomodulating dietary supplements can be contraindicated in autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosus.
- Liver and kidney diseases: For diseases of the liver and kidneys, care must be observed when taking dietary supplements, as they can provide an additional load on these organs.
8. A healthy lifestyle is the basis of strong immunity
It is important to remember that dietary supplements are only an addition to a healthy lifestyle. To maintain strong immunity, you need:
- Balanced nutrition: Use enough fruits, vegetables, whole cereals, protein and healthy fats.
- Sufficient sleep: Try to sleep at least 7-8 hours a day.
- Physical activity: Do with moderate physical activity of at least 150 minutes a week.
- Stress management: Use stress management methods such as meditation, yoga or nature walks.
- Refusal of smoking and moderate alcohol use: Smoking and alcohol abuse weaken the immunity.
- Regular hand washing: Wash your hands with soap and water for 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.
- Vaccination: Vaccination helps to protect the body from infectious diseases.
9. Conclusion
Maintaining strong immunity is an important task for maintaining health and well -being. A balanced diet, a healthy lifestyle and the use of dietary supplements (on the recommendation of a doctor) can help strengthen the immune system and increase the body’s resistance to diseases. It is important to remember that dietary supplements are not panacea and should be used in combination with other measures to maintain health.