Vitamins and additives for immunity: Rating

Vitamins and additives for immunity: Rating

I. Understanding immunity: Fundamentals and mechanisms

Immunity is a complex and multi -level system that protects the body from pathogens, toxins and other harmful substances. An effective immune system is able to recognize and neutralize threats, supporting general health and preventing the development of diseases.

A. Congenital immunity:

Congenital immunity is the first line of protection present from birth. It does not require preliminary sensitization to antigens and provides an immediate but non -specific response to a wide range of threats.

1. Physical barriers:

   • Leather: An impenetrable barrier that prevents the penetration of microorganisms.
   • Mucous membranes: Lay the respiratory tract, the gastrointestinal tract and the genitourinary system, detaining and removing pathogens.
   • Eyelashes: Lower the respiratory tract, removing mucus and stuck particles.
   • Acid of gastric juice: It destroys many microorganisms that fell into the stomach.

2. Cells of congenital immunity:

   • Macrophages: Phagocytic (absorb) and destroy pathogens and cell garbage.
   • Neutrophils: The most common leukocytes, phagocyting bacteria and fungi.
   • Natural killers (NK cells): Destroy infected cells and tumor cells.
   • Dendritic cells: They capture antigens and represent them to T-cells, initiating an adaptive immune response.
   • Eosinophils: They fight parasitic infections and participate in allergic reactions.
   • Basophils: Histamine and other inflammation mediators are distinguished, participating in allergic reactions.

3. Congenital immunity proteins:

   • Complement: The cascade of proteins, enhancing phagocytosis, causing inflammation and destroying pathogens.
   • Interferon: They are released by infected cells, signaling other cells about the need for antiviral protection.
   • Cytokines: Signal molecules regulating the immune response.

4. Inflammation:

   • A comprehensive response to tissue damage or an infection characterized by redness, edema, heat and pain.
   • It attracts immune cells to the place of damage and promotes healing.

B. Adaptive immunity:

Adaptive immunity is a later and specialized protection line developing in response to specific antigens. It has the ability to memorize previous contacts with antigens, providing a faster and more effective answer with re -infection.

1. Lymphocytes:

   • T-lymphocytes (T cells):
     • T-Helpers (CD4+): They help other immune cells, secreting cytokines.
     • Cytotoxic T cells (CD8+): Destroy infected cells and tumor cells.
     • Regulatory T cells (Treg): Sold the immune response, preventing autoimmune reactions.
   • B-lymphocytes (B-cells): Produce antibodies.

2. Antibodies (immunoglobulins):

   • Proteins associated with antigens and neutralize them.
   • There are various antibodies (IgG, IGM, IGA, IGE, IGD) with different functions.

3. Antigen-representative cells (agricultural):

   • Cells captivating antigens and representing them to T-cells.
   • These include dendritic cells, macrophages and B cells.

4. Immunological memory:

   • The ability of adaptive immunity to remember the previous contacts with antigens.
   • With repeated contact with the antigen, the immune response develops faster and more efficiently.

B. Factors affecting immunity:

Many factors can affect the function of the immune system, including:

1. Age:

   • The immune system is less effective in newborns and elderly people.

2. Nutrition:

   • Insufficient nutrition can weaken the immune system.

3. Stress:

   • Chronic stress can suppress the immune function.

4. Dream:

   • The lack of sleep can weaken the immune system.

5. Physical activity:

   • Moderate physical activity can improve immune function.

6. Diseases:

   • Some diseases, such as HIV/AIDS and autoimmune diseases, can weaken the immune system.

7. Medicines:

   • Some drugs, such as immunosuppressants, can suppress the immune system.

8. Environmental factors:

   • Environmental pollution can weaken the immune system.

II. Vitamins and additives for immunity: review and scientific data

Many vitamins and additives are advertised as means to strengthen immunity. However, it is important to understand that not all additives are equally effective, and some of them can be harmful in large doses.

A. Vitamin C (ascorbic acid):

1. Function:

   • Antioxidant that protects the cells from damage caused by free radicals.
   • It is necessary for the production of collagen, important for the health of the skin and mucous membranes.
   • Participates in the functioning of immune cells, such as neutrophils and lymphocytes.

2. Scientific data:

   • Some studies show that vitamin C can reduce the duration and severity of colds, especially in people subject to strong physical exertion.
   • However, other studies do not confirm these results.
   • Vitamin C can improve the function of immune cells, but there is no convincing evidence that it can prevent infections.

3. Recommended dose:

   • Adults: 75-90 mg per day.
   • Upper permissible level: 2000 mg per day.

4. Sources:

   • Citrus fruits, berries, kiwi, pepper, broccoli, spinach.

5. Cautions:

   • High doses of vitamin C can cause stomach disorder and diarrhea.
   • It can interact with some drugs.

B. Vitamin D (cholecalciferol):

1. Function:

   • It regulates the level of calcium and phosphorus in the blood, which is necessary for the health of bones.
   • Plays an important role in the functioning of the immune system.
   • Participates in the activation of immune cells and the production of antimicrobial peptides.

2. Scientific data:

   • Vitamin D deficiency is associated with an increased risk of infections, including respiratory infections.
   • Some studies show that taking vitamin D additives can reduce the risk of respiratory infections, especially in people with vitamin D.
   • Vitamin D can modulate an immune response, preventing an excessive inflammatory reaction.

3. Recommended dose:

   • Adults: 600-800 IU (international units) per day.
   • Upper permissible level: 4000 IU per day.

4. Sources:

   • Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, flakes).

5. Cautions:

   • High doses of vitamin D can cause hypercalcemia (increased level of calcium in the blood), nausea, vomiting and weakness.
   • It can interact with some drugs.

C. Zinc:

1. Function:

   • It is necessary for the growth and development of immune cells.
   • Participates in the functioning of many enzymes important for immune function.
   • It has antioxidant properties.

2. Scientific data:

   • Zinc deficiency can weaken the immune system and increase the risk of infections.
   • Some studies show that the use of zinc additives can reduce the duration and severity of the cold, especially if you start taking within 24 hours after the onset of symptoms.
   • Zinc can improve the function of immune cells, such as NK cells.

3. Recommended dose:

   • Adults: 8-11 mg per day.
   • Upper permissible level: 40 mg per day.

4. Sources:

   • Red meat, poultry, seafood, legumes, nuts, seeds.

5. Cautions:

   • High doses of zinc can cause nausea, vomiting, diarrhea and copper deficiency.
   • It can interact with some drugs.

G. Selene:

1. Function:

   • Antioxidant that protects the cells from damage caused by free radicals.
   • It is necessary for the functioning of immune cells, such as T cells and NK cells.
   • Participates in the production of antibodies.

2. Scientific data:

   • Selena deficiency can weaken the immune system and increase the risk of infections.
   • Some studies show that taking selenium additives can improve immune function, especially in people with selenium deficiency.
   • Selenium can help protect from oxidative stress, which can weaken the immune system.

3. Recommended dose:

   • Adults: 55 μg per day.
   • Upper permissible level: 400 mcg per day.

4. Sources:

   • Brazilian nuts, seafood, meat, poultry, grain.

5. Cautions:

   • High doses of selenosis can cause selenosis, which manifests itself in the form of hair loss, nausea, diarrhea and fatigue.
   • It can interact with some drugs.

D. Probiotics:

1. Function:

   • Living microorganisms that benefit health in sufficient amounts.
   • Support the intestinal health, where most of the immune cells are located.
   • Improve the barrier function of the intestine, preventing the penetration of pathogens into the body.
   • The immune response is modulated by stimulating the production of antibodies and enhancing the activity of immune cells.

2. Scientific data:

   • Some studies show that the intake of probiotics can reduce the risk of respiratory infections, such as colds and flu.
   • Probiotics can reduce the duration and severity of diarrhea caused by antibiotics.
   • Different strains of probiotics can have different effects on the immune system.

3. Recommended dose:

   • The dose depends on the probiotic strain and individual needs.
   • Follow the instructions on the packaging of the product.

4. Sources:

   • Enzymed products (yogurt, kefir, sauerkraut, kimchi), additives.

5. Cautions:

   • In some people, probiotics can cause bloating and gases.
   • People with a weakened immune system should consult a doctor before taking probiotics.

E. Echinacea:

1. Function:

   • A plant traditionally used to treat colds and influenza.
   • It stimulates the immune system, increasing the activity of immune cells.
   • It has antiviral and anti -inflammatory properties.

2. Scientific data:

   • Some studies show that the intake of echinacea can reduce the duration and severity of the cold.
   • However, other studies do not confirm these results.
   • Echinacea can be more effective for the prevention of colds than for treatment.

3. Recommended dose:

   • The dose depends on the form of echinacea (capsules, tincture, tea).
   • Follow the instructions on the packaging of the product.

4. Sources:

   • Supplements, tea.

5. Cautions:

   • In some people, echinacea can cause allergic reactions.
   • People with autoimmune diseases should consult a doctor before taking Echinacea.
   • It is not recommended to take echinacea for more than 8 weeks in a row.

J. Buzina Black (Sambucus Nigra):

1. Function:

   • It has antiviral properties.
   • Contains antioxidants that protect cells from damage.
   • It can reduce inflammation.

2. Scientific data:

   • Some studies show that taking an extract of black bezine can reduce the duration and severity of the flu.
   • Black Buzina can block the penetration of the influenza virus into the cells.

3. Recommended dose:

   • The dose depends on the shape of the black bezine (syrup, capsules, loafers).
   • Follow the instructions on the packaging of the product.

4. Sources:

   • Additives, syrup, tea.

5. Cautions:

   • Do not use raw berries of black bezins, as they can be toxic.
   • In some people, Busin can cause a stomach disorder.

Z. Garonok:

1. Function:

   • Contains allicin with antimicrobial and antiviral properties.
   • It stimulates the immune system, increasing the activity of immune cells.
   • It has antioxidant properties.

2. Scientific data:

   • Some studies show that taking garlic can reduce the frequency of colds.
   • Garlic can reduce the duration of a cold.

3. Recommended dose:

   • 1-2 cloves of fresh garlic per day.
   • Garlic supplements: Follow the instructions on the packaging of the product.

4. Sources:

   • Fresh garlic, supplements.

5. Cautions:

   • Garlic can cause heartburn, bloating and smell from the mouth.
   • It can interact with some drugs, such as anticoagulants.

I. Rishi Mushrooms, Shiitaka, Metack:

1. Function:

   • They contain beta-glucans that stimulate the immune system.
   • Improve the function of immune cells, such as NK cells and macrophages.
   • Have antioxidant and anti -inflammatory properties.

2. Scientific data:

   • Some studies show that the intake of Reishi mushrooms, Shiytake and Matake can improve the immune function.
   • Mushrooms can help protect against infections and reduce the risk of cancer.

3. Recommended dose:

   • The dose depends on the type of mushroom and the shape of the product (capsule, powder, extract).
   • Follow the instructions on the packaging of the product.

4. Sources:

   • Additives, fresh or dried mushrooms.

5. Cautions:

   • In some people, mushrooms can cause stomach disorder.
   • People with autoimmune diseases should consult a doctor before taking mushrooms.

K. Glutamin:

1. Function:

   • The amino acid necessary for the functioning of immune cells, especially lymphocytes.
   • It is the main source of energy for immune cells.
   • Supports intestinal health.

2. Scientific data:

   • Some studies show that the intake of glutamine can improve the immune function in people who are of strong stress, such as intense training or surgical operations.
   • Glutamin can help restore the intestinal mucosa after damage.

3. Recommended dose:

   • The dose depends on individual needs and stress levels.
   • It is usually recommended 5-10 grams per day.

4. Sources:

   • Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
   • Supplements.

5. Cautions:

   • In some people, glutamine can cause bloating and gases.
   • People with liver diseases or kidneys should consult a doctor before taking glutamine.

L. Other additives:

• Vitamin A: It is important for the health of mucous membranes and the functioning of immune cells.
• Vitamin E: Antioxidant protecting cells from damage.
• Iron: It is necessary for the functioning of immune cells. Iron deficiency can weaken the immune system.
• Copper: It is necessary for the functioning of immune cells. The shortage of copper can weaken the immune system.
• Omega-3 fatty acids: They have anti -inflammatory properties and can improve immune function.

III. Vitamins rating and additives for immunity: based on scientific data

The rating below is subjective and based on current scientific data. It is important to remember that individual results may vary.

A. Category A: additives with the most convincing scientific data on effectiveness for immunity:

1. Vitamin D: Especially effective for people with vitamin D and the prevention of respiratory infections.
2. Zinc: It can reduce the duration and severity of the cold, if you start taking within 24 hours after the appearance of symptoms.
3. Probiotics: They can reduce the risk of respiratory infections and improve intestinal health.

B. Category B: additives with moderate scientific data on effectiveness for immunity:

1. Vitamin C: It can reduce the duration and severity of a cold in people subject to strong physical exertion.
2. Black Black: It can reduce the duration and severity of the flu.
3. Selenium: It can improve the immune function in people with selenium deficiency.

B. Category C: additives with disabilities or conflicting scientific data on effectiveness for immunity:

1. SOUTINATEA: Some studies show the effectiveness for the prevention and treatment of colds, but other studies do not confirm these results.
2. Garlic: Some studies show that garlic can reduce the frequency of colds, but additional studies are needed.
3. Reishi mushrooms, Shiitaka, Metack: Some studies show that mushrooms can improve the immune function, but additional studies are needed.
4. Glutamine: It can improve the immune function in people undergoing severe stress, but additional studies are needed.

G. Category D: additives with insufficient scientific data on effectiveness for immunity or potentially harmful:

1. Many other vitamins and additives that are advertised as means to strengthen immunity, but do not have sufficient scientific evidence of their effectiveness.
2. High doses of some vitamins and minerals can be harmful.

IV. How to choose additives for immunity: Practical tips

The choice of additives for immunity should be based on individual needs, health and scientific data.

A. Consult a doctor or a qualified medical specialist:

• Discuss your goals and health status with a doctor to determine which additives can be useful to you.
• The doctor can help you determine if you have a shortage of any vitamins or minerals.
• The doctor can advise you about potential interactions between additives and drugs.

B. Choose high -quality products:

• Buy additives from reliable manufacturers who test their products for cleanliness and efficiency.
• Pay attention to quality certificates from independent organizations, such as NSF International, USP and Consumerlab.
• Check the composition of the product and avoid additives containing artificial ingredients, dyes and preservatives.

B. Start with small doses:

• Start taking additives with small doses and gradually increase the dose, if necessary.
• Follow your reactions to additives and stop taking it if you have any side effects.

G. Do not rely only on additives:

• Additions should not replace a healthy lifestyle.
• Observe a balanced diet, regularly engage in physical exercises, get enough sleep and control stress to maintain a healthy immune system.

D. Be careful with marketing statements:

• Do not trust additives that promise wonderful results.
• Check information about additives in reliable sources such as medical websites and scientific articles.

V. A healthy lifestyle to maintain immunity: what else is important

In addition to taking vitamins and additives, there are other important factors that affect the immune system.

A. Proper nutrition:

• Eat a lot of fruits, vegetables, whole grain products, low -fat proteins and healthy fats.
• Limit the consumption of processed products, sugar and saturated fats.
• Make sure you get enough vitamins and minerals from food.

B. Regular physical exercises:

• Moderate physical activity can improve immune function.
• Try to engage in physical exercises for at least 30 minutes a day of the day of the week.

B. Society:

• The lack of sleep can weaken the immune system.
• Try to sleep 7-8 hours a day.

G. Stress Office:

• Chronic stress can suppress the immune function.
• Find the ways of managing stress, such as meditation, yoga or communication with friends and family.

D. Hygiene:

• Wash your hands with soap and water often.
• Avoid contact with sick people.
• Cover your mouth and nose with coughing and sneezing.

E. Vaccination:

• Make all the necessary vaccinations to protect yourself from infectious diseases.

VI. Conclusion: an integrated approach to strengthening immunity

Strengthening immunity is a comprehensive process that includes a healthy lifestyle, proper nutrition, sufficient sleep, stress and, if necessary, taking vitamins and additives. The choice of additives should be based on individual needs, health and scientific data, and you should always consult a doctor or a qualified medical specialist. There is no magic pill for strengthening immunity, but the combination of a healthy lifestyle and reasonable use of additives can help you maintain a healthy immune system and protect yourself from diseases.