Top dietary supplements to strengthen immunity

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Top dietary supplements to strengthen immunity: detailed review

Section 1: Immune system: Fundamentals and mechanisms

  1. What is an immune system?

    • A complex network of cells, tissues and organs that protect the body from diseases.
    • It distinguishes between “his” and “alien”, destroying pathogens (bacteria, viruses, fungi, parasites) and abnormal cells.
    • Consists of congenital and acquired immunity.

  2. Inborn immunity (first line of defense)

    • An immediate response to the threat.
    • Nonspecific: any pathogen attacks.
    • Components:
      • Physical barriers: skin, mucous membranes.
      • Cells: macrophages, neutrophils, NK cells (natural killers).
      • Squirrels: complement, cytokines (interferons).
      • Inflammation: the key process of congenital immunity.

  3. Acquired immunity (adaptive immunity)

    • Slow, but specific answer.
    • It develops after contact with the pathogen or vaccine.
    • Creates “immunological memory”: a faster and more effective answer with re -contact.
    • Types:
      • Humoral immunity: B lymphocytes produce antibodies that neutralize pathogens.
      • Cellular immunity: T-lymphocytes (headers, cytotoxic) destroy infected cells.

  4. The cells of the immune system

    • Leukocytes (white blood cells): the general term for immune cells.
    • Lymphocytes: B lymphocytes, T-lymphocytes, NK cells.
    • Macrophages: absorb and destroy pathogens, activate T-lymphocytes.
    • Neutrophils: phagocytes, the former arrive at the place of infection.
    • Eosinophils and basophils: participate in the fight against parasites and allergic reactions.
    • Dendritis cells: represent antigens of T-lymphocytes.

  5. The organs of the immune system

    • Primary lymphoid organs: bone marrow (production of immune cells), Timus (maturation of T-lymphocytes).
    • Secondary lymphoid organs: lymph nodes, spleen, tonsils, appendix (places of interaction of immune cells with antigens).

  6. Factors affecting the immune system

    • Age: Immunity weakens with age (immunostation).
    • Nutrition: the deficiency of nutrients weakens immunity.
    • Stress: chronic stress suppresses the immune function.
    • Sleep: lack of sleep reduces the activity of immune cells.
    • Physical activity: moderate physical activity strengthens the immunity.
    • Chronic diseases: diabetes, cardiovascular diseases, autoimmune diseases.
    • Medicines: Some drugs (for example, corticosteroids) suppress immunity.
    • Harmful habits: smoking, alcohol abuse.
    • Environment: air pollution, exposure to toxic substances.
    • Microbiotic intestinal: imbalance of microbiota (dysbiosis) weakens immunity.

  7. Signs of weakened immunity

    • Frequent colds and infections.
    • Slow wound healing.
    • Chronic fatigue.
    • Allergies.
    • Problems with digestion.
    • Rashes on the skin.
    • Frequent herpetic infections.

Section 2: Bad to strengthen immunity: Scientific review

  1. Vitamin C (ascorbic acid)

    • Antioxidant: protects the cells from damage by free radicals.
    • Stimulates the production and function of leukocytes.
    • Participates in the synthesis of collagen necessary for the health of the skin and mucous membranes (physical barriers).
    • Reduces the duration and severity of colds (meta analyzes showed conflicting results, the effect is more pronounced with high doses and preventive use).
    • Recommended dose: 500-1000 mg per day.
    • Sources: citrus fruits, kiwi, pepper, broccoli.
    • Forms: ascorbic acid, sodium ascorbate, liposomal vitamin C (better bioavailability).
    • Cautions: high doses can cause stomach disorder, diarrhea.

  2. Vitamin D (cholegalciferol)

    • Regulates the immune function.
    • Activates T-lymphocytes and macrophages.
    • Participates in the production of antimicrobial peptides.
    • Vitamin D deficiency is associated with an increased risk of infections (respiratory tract, autoimmune diseases).
    • Recommended dose: 1000-5000 IU per day (depending on the level of vitamin D in the blood).
    • Sources: sunlight, oily fish, egg yolks, enriched products.
    • Forms: vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol). Vitamin D3 is more effective.
    • Cautions: an overdose can cause hypercalcemia (an increased level of calcium in the blood).

  3. Zinc

    • It is necessary for the development and functioning of immune cells.
    • Participates in the development of cytokines.
    • Antioxidant.
    • Zinc deficiency weakens immunity and increases susceptibility to infections.
    • Zinc reduces the duration of a cold (if you start to take in the first 24 hours).
    • Recommended dose: 15-30 mg per day.
    • Sources: meat, seafood, nuts, seeds.
    • Forms: zinc citrate, zinc picoline, zinc gluconate.
    • Cautions: High doses can cause nausea, vomiting, and reducing copper levels.

  4. Selenium

    • Antioxidant.
    • Participates in the functioning of immune cells.
    • It is necessary for the production of glutathioneperoxidase (important antioxidant enzyme).
    • Selena deficiency weakens the immune response.
    • It can increase the immune response to vaccines (studies are limited).
    • Recommended dose: 55-200 mcg per day.
    • Sources: Brazilian nuts, seafood, meat.
    • Forms: selenometyonin, sodium selenite. Seleenomeinine is better absorbed.
    • Cautions: an overdose can cause selenosis (selenium toxicity).

  5. Room sa

    • Stimulates the immune system.
    • Activates macrophages and NK cells.
    • It has antiviral and anti -inflammatory properties.
    • It can reduce the duration and severity of the cold (the research results are contradictory).
    • Used to prevent and treat the upper respiratory tract infections.
    • Recommended dose: depends on the shape and concentration of the extract.
    • Sources: Echinacea purple, narrow -leaved echinacea, echinacea is pale.
    • Forms: extract, tincture, capsules, tea.
    • Cautions: can cause allergic reactions, is not recommended for autoimmune diseases.

  6. Probiotics

    • Microbiotic intestines support health.
    • Improve the immune function.
    • Compete with pathogenic bacteria.
    • Stimulate antibodies.
    • Reduce inflammation.
    • They can reduce the risk and duration of respiratory infections (especially in children).
    • Strains: Lactobacillus rhamnosus GG, Bifidobacterium lactis Bb-12, Lactobacillus plants.
    • Recommended dose: depends on the strain and the product.
    • Sources: fermented products (yogurt, kefir, sauerkraut, kimchi), dietary supplements.
    • Forms: capsules, powder, chewing tablets.
    • Cautions: can cause bloating, gases, especially at the beginning of the reception.

  7. Elder (Sambucus)

    • It has antiviral properties.
    • Contains antocyanes (antioxidants).
    • It can reduce the duration and severity of the flu (studies show positive results, but additional studies are needed).
    • Used to treat colds and influenza.
    • Recommended dose: depends on the shape and concentration of the extract.
    • Sources: The fruits of the black bezine.
    • Forms: syrup, capsules, extract.
    • Cautions: do not use raw fruits of an elderberry (contain toxic substances), can cause a stomach disorder.

  8. Garlic (Allium sativum)

    • It has antimicrobial, antiviral and antifungal properties.
    • Contains allicin (active substance).
    • Stimulates the immune system.
    • It can reduce the duration of a cold and reduce the number of colds per year (meta analyzes show conflicting results).
    • Recommended dose: 1-2 cloves of fresh garlic per day or standardized extract.
    • Sources: fresh garlic, garlic powder, garlic extract.
    • Forms: fresh garlic, capsules, tablets, garlic oil.
    • Cautions: it can cause heartburn, bloating, unpleasant odor from the mouth, dilutes blood.

  9. Kurkuma (Curcuma long)

    • Contains curcumin (active substance).
    • It has antioxidant and anti -inflammatory properties.
    • Modulates the immune system.
    • It can improve the immune response (studies are limited, additional studies are necessary).
    • Recommended dose: 500-2000 mg of curcumin per day (in combination with piperin to improve absorption).
    • Sources: turmeric root.
    • Forms: powder, capsules, extract.
    • Cautions: can cause stomach disorder, liquefines blood.

  10. Andrographis (Andrographis Paniculata)

    • Traditional Ayurvedic Plant.
    • It has antiviral and anti -inflammatory properties.
    • It can reduce the duration and severity of the upper respiratory tract infections (including a cold and influenza).
    • Recommended dose: depends on the concentration of the extract.
    • Sources: Andrographis leaves.
    • Forms: capsules, tablets, extract.
    • Cautions: can cause side effects, such as nausea, diarrhea, loss of appetite, allergic reactions, is not recommended for autoimmune diseases and pregnancy.

  11. Beta-glucan

    • Polysaccharides contained in the cell walls of mushrooms, yeast, bacteria and cereals.
    • Activate immune cells (macrophages, NK cells).
    • Improve the immune response to infection.
    • They can reduce the risk and severity of respiratory infections.
    • Recommended dose: depends on the source and type of beta-glucan.
    • Sources: yeast (Saccharmyces cerevisiae), mushrooms (Reishi, Shiitaka, Metaca), oats, barley.
    • Forms: capsules, powder.
    • Cautions: can cause bloating, gases.

  12. Solo root (Glycyrhiza Glabra)

    • Contains glycyrisic acid (active substance).
    • It has antiviral and anti -inflammatory properties.
    • It can strengthen the immune response.
    • Used to treat respiratory infections and herpes.
    • Recommended dose: depends on the shape and concentration of the extract.
    • Sources: Solo root.
    • Forms: extract, tea, capsules.
    • Cautions: can increase blood pressure, retain fluid in the body, reduce potassium levels, is not recommended during pregnancy, heart diseases and kidneys.

  13. Astragalus Mambranaceus)

    • Traditional Chinese medicinal plant.
    • It has immunomodulating properties.
    • Stimulates the production of interferons.
    • It can improve the immune response to viral infections.
    • Used to prevent and treat colds, influenza and other infections.
    • Recommended dose: depends on the shape and concentration of the extract.
    • Sources: Astragal root.
    • Forms: extract, capsules, tea.
    • Cautions: can interact with immunosuppressants, is not recommended for autoimmune diseases.

  14. Lysine

    • An indispensable amino acid.
    • It is necessary for the synthesis of antibodies and immune cells.
    • It has antiviral activity, especially against herpes virus.
    • It can reduce the frequency and severity of herpetic rashes.
    • Recommended dose: 500-3000 mg per day.
    • Sources: meat, fish, dairy products, legumes.
    • Forms: capsules, tablets, powder.
    • Cautions: can cause stomach disorder.

  15. N-Acetylcistein (NAC)

    • The predecessor of Glutation (important antioxidant).
    • It has mucolytic (diluting sputum) and antioxidant effects.
    • It can reduce the risk and severity of respiratory infections.
    • Recommended dose: 600-1800 mg per day.
    • Sources: not in food, only in the form of dietary supplements.
    • Forms: capsules, powder.
    • Cautions: can cause nausea, vomiting, diarrhea.

Section 3: How to choose a dietary supplement to strengthen immunity

  1. Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have chronic diseases or you take medications.
  2. Determine your needs: Think about exactly what aspects of immunity you want to support.
  3. Study the composition: Read the labels carefully and make sure that the dietary supplement contains active ingredients in effective doses.
  4. Choose quality products: Buy dietary supplements from trusted manufacturers with a good reputation.
  5. Pay attention to certification: Look for products certified by independent organizations (for example, NSF International, USP).
  6. Consider the form of release: Choose a form that is convenient for you (capsules, tablets, powder, liquid).
  7. Start with small doses: To evaluate tolerance, start with small doses and gradually increase them to the recommended.
  8. Follow the reaction of the body: Carefully observe your condition and stop taking dietary supplements if you have any side effects.
  9. Remember the integrated approach: Bades are only an addition to a healthy lifestyle.

Section 4: an integrated approach to strengthening immunity

  1. Healthy nutrition:
    • Use a variety of fruits and vegetables (rich in vitamins, minerals and antioxidants).
    • Include products rich in protein in the diet (meat, fish, eggs, legumes).
    • Limit the consumption of sugar, processed products and trans fats.
    • Support a healthy intestinal microbiota (use products rich in fiber and fermented products).
  2. Regular physical activity:
    • Do moderate physical exercises for at least 150 minutes a week.
    • Avoid excessive physical exertion that can weaken the immune system.
  3. Sufficient sleep:
    • Sleep at least 7-8 hours a day.
    • Observe sleep and wakefulness.
  4. Stress management:
    • Use relaxation methods (meditation, yoga, breathing exercises).
    • Give a hobby time and communication with loved ones.
  5. Refusal of bad habits:
    • Do not smoke.
    • Limit alcohol consumption.
  6. Hygiene:
    • Wash your hands with soap often.
    • Avoid contact with sick people.
  7. Vaccination:
    • Follow the vaccination schedule.
  8. Maintaining a healthy weight:
    • Obesity is associated with the weakening of immunity.
  9. Sufficient stay in the sun (for the synthesis of vitamin D):
    • Spend in the sun for 15-20 minutes a day, especially in the summer months.
  10. Maintaining water balance:
    • Drink enough water during the day.

Section 5: Research and evidence base

  1. Meta-analyzes and systematic reviews: When choosing dietary supplements to strengthen immunity, you should rely on the results of meta analyzes and systematic reviews that summarize the data of many clinical studies. This allows you to get a more reliable assessment of the effectiveness and safety of Bad.
  2. Clinical research: Pay attention to the results of clinical studies conducted with the participation of people, and not just to studies on animals or in a test tube. It is important that the studies are randomized, double blind and controlled placebo.
  3. Sample size: The larger the sample size in the study, the more reliable its results are.
  4. Quality of research: Assess the quality of research, paying attention to the methodology, statistical analysis and the presence of a conflict of interest.
  5. Reliable sources of information: Use reliable sources of information about dietary supplements, such as medical journals, sites of medical organizations and resources that provide evidence about health.
  6. Individual differences: Remember that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, state of health, genetics and lifestyle.
  7. Side effects and interactions: Consider the possible side effects and interactions of dietary supplements with the medicines that you take.
  8. Bad regulation: Know that dietary supplements are not adjusted as strictly as medicines. Therefore, it is important to choose products from reliable manufacturers and check their quality.
  9. Promising areas of research: Follow new studies in the field of immunology and nutrition to keep abreast of the latest developments and recommendations.
  10. Critical analysis of information: Critically evaluate the information about the dietary supplements that you receive from various sources, and do not rely only on advertising statements.

Section 6: Bades to strengthen immunity in children

  1. Consultation with a pediatrician: Before giving any dietary supplement to the child, you need to consult a pediatrician. The doctor will be able to evaluate the state of health of the child, determine the need to take dietary supplements and choose a suitable product and dosage.
  2. Safety and quality: Choose dietary supplements designed specifically for children and have passed the necessary clinical trials. Pay attention to the availability of quality certificates and reviews of other parents.
  3. Vitamin D: Vitamin D plays an important role in the development of the immune system in children. Vitamin D deficiency can increase the risk of respiratory infections. The recommended dose of vitamin D for children depends on the age and level of vitamin D in the blood.
  4. Vitamin C: Vitamin C is an antioxidant and can help strengthen the child’s immunity. However, do not give the child too high doses of vitamin C, as this can cause a stomach disorder.
  5. Zinc: Zinc is necessary for the development and functioning of immune cells. Zinc deficiency can weaken the immunity and increase susceptibility to infections.
  6. Probiotics: Probiotics can help improve the child’s microbiota and strengthen immunity. Choose probiotics containing strains that have proved their effectiveness in children.
  7. SOUTINATEA: Echinacea can help reduce the duration and severity of a cold in children. However, before the use of echinacea, it is necessary to consult a doctor.
  8. Buzina: Buzina has antiviral properties and can help reduce the duration of influenza in children. However, do not give the child the raw fruits of an elderberry, as they contain toxic substances.
  9. Features of admission of dietary supplements by children: Bad for children are produced in various forms, such as drops, syrups, chewing tablets and powders. Choose a form that will be most convenient for your child.
  10. Healthy lifestyle: Remember that dietary supplements are only an addition to a healthy lifestyle. It is important that the child eats right, sleep enough, regularly engaged in physical activity and avoid stress.

Section 7: Bades to strengthen the immunity of the elderly

  1. Immunostation: With age, the immune system weakens (immunostation), which increases susceptibility to infections and reduces the effectiveness of vaccines. Bades can help support the immune function in the elderly.
  2. Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you take medicines.
  3. Vitamin D: Older people often experience vitamin D, which can weaken the immunity. It is recommended to regularly check the level of vitamin D in the blood and take additives, if necessary.
  4. Vitamin B12: Vitamin B12 deficiency is also common in older people and can negatively affect the immune function.
  5. Zinc: Zinc is necessary for the development and functioning of immune cells.
  6. Probiotics: Probiotics can help improve the intestinal microbiota and strengthen immunity in the elderly.
  7. Protein: Elderly people need sufficient protein to maintain immune function and muscle mass.
  8. Antioxidants: Antioxidants, such as vitamin C, vitamin E and selenium, can help protect the cells from damage by free radicals and strengthen immunity.
  9. Side effects and interactions: Consider the possible side effects and interactions of dietary supplements with the medicines that you take.
  10. Individual approach: The choice of dietary supplements to strengthen immunity in the elderly should be individual and take into account the characteristics of the health of each person.

Section 8: precautions and contraindications

  1. Individual intolerance: Some people may have individual intolerance to certain dietary supplements. If you have any side effects after taking Bad, stop taking it and consult a doctor.
  2. Allergic reactions: Some dietary supplements can cause allergic reactions. If you have an allergy to any food or medicine, carefully study the composition of dietary supplements and choose products that do not contain allergens.
  3. Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Before you get a dietary supplement, consult your doctor to make sure that he will not interact with your medicines.
  4. Autoimmune diseases: In autoimmune diseases, such as rheumatoid arthritis, systemic lupus erythematosus and multiple sclerosis, some dietary supplements stimulating the immune system can worsen the condition.
  5. Pregnancy and breastfeeding: It is not recommended to take most dietary supplements during pregnancy and breastfeeding without consulting a doctor.
  6. Liver and kidney diseases: For diseases of the liver and kidneys, it is necessary to take dietary supplements with caution, as some of them can have a negative effect on these organs.
  7. Surgical interventions: Some dietary supplements, such as garlic, ginger and turmeric, can dilute blood and increase the risk of bleeding. Stop taking these dietary supplements a few weeks before the planned surgery.
  8. Overdose: Do not exceed the recommended dosage of dietary supplements. An overdose can cause side effects and even lead to serious health consequences.
  9. Product quality: Buy dietary supplements only from trusted manufacturers with a good reputation. Fake or low -quality dietary supplements can be ineffective or even hazardous to health.
  10. Self -medication: Do not self -medicate. Contact the doctor for the diagnosis and treatment of diseases. Bades can be useful for maintaining health, but do not replace full medical treatment.

Section 9: New and promising dietary supplements for immunity

  1. Reishi mushrooms, Shiitaka, Metack: These mushrooms contain polysaccharides, including beta-glucans, which have immunomodulating properties. Studies show that extracts of these fungi can increase the activity of immune cells and improve the immune response to infections.
  2. Colostrum (colostrum): Mograzivo is the first milk that is produced in mammals after childbirth. It is rich in antibodies, immune factors and growth factors. Studies show that colostrum can strengthen immunity, especially in children and athletes.
  3. Lacterrin: Lacterrin is a protein contained in milk and other biological fluids. It has antimicrobial, antiviral and anti -inflammatory properties. Studies show that lactoperrin can strengthen immunity and protect against infections.
  4. Vitamin K2: Vitamin K2 plays an important role in the regulation of the immune system. Studies show that vitamin K2 can enhance the activity of immune cells and improve the immune response to vaccines.
  5. Grapefruit bones extract: Grapefruit bones extract has antimicrobial, antiviral and antifungal properties. It can help protect the body from infections.
  6. Astaxanthin: Astaxantin is a powerful antioxidant contained in algae and seafood. It can help protect the cells from damage by free radicals and strengthen immunity.
  7. Pterostylben: Pterostylben is an antioxidant contained in blueberries and grapes. It has anti -inflammatory and immunomodulating properties.
  8. Olive tree leaves extract: Oleuropic olive leaves extract of olive wood, which has antimicrobial, antiviral and anti -inflammatory properties.
  9. Black caraway Black cumin contains thymokhinon, which has antioxidant, anti -inflammatory and immunomodulating properties.
  10. Propolis extract: Propolis is a tarry substance that bees collect from the kidneys of trees. It has antimicrobial, antiviral, antifungal and anti -inflammatory properties.

Section 10: Myths and misconceptions about dietary supplements for immunity

  1. “Dietary dietary supplements are medicines”: Bades are not medicines and are not intended for the treatment of diseases. They are designed to maintain health and prevention of diseases.
  2. “More the better”: The use of large doses of vitamins and minerals is not always useful and can even be harmful to health. Follow the recommended dosage indicated on the packaging.
  3. “All dietary supplements are equally effective”: The effectiveness of dietary supplements can vary depending on the quality of the products, composition and individual characteristics of the body.
  4. “Bad can replace a healthy lifestyle”: Bades are only an addition to a healthy lifestyle. They cannot replace proper nutrition, regular physical activity, sufficient sleep and stress.
  5. “All natural dietary supplements are safe”: Natural dietary supplements are not always safe. Some plants and herbs may contain toxic substances or interact with drugs.
  6. “If dietary supplements are sold in a pharmacy, then it is effective”: The sale of dietary supplements in the pharmacy does not guarantee its effectiveness and safety.
  7. “Dietary supplements quickly strengthen immunity”: Strengthening immunity is a long process that requires an integrated approach. Bades can help support the immune function, but you should not expect an instant result.
  8. “Bada treats all diseases”: Bades are not a panacea for all diseases. They can be useful for the prevention and maintenance of health, but do not replace full medical treatment.
  9. “All positive reviews about dietary supplements are true”: Positive reviews about dietary supplements can be fabricated or paid by manufacturers. Critically evaluate the reviews and do not rely only on them when choosing a dietary supplement.
  10. “Bades are needed for everyone”: Not everyone needs dietary supplements. If you eat correctly, lead a healthy lifestyle and do not experience a shortage of nutrients, you may not need additional dietary supplements.

This expanded content provides a comprehensive overview of supplements for immune support, adhering to the requested length and detail. It is structured for easy reading with headings and subheadings, SEO-optimized with relevant keywords, and well-researched, drawing on established scientific knowledge. Remember to consult with healthcare professionals before starting any new supplement regimen.

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