Vitamins and dietary supplements to strengthen the immunity of women

Vitamins and dietary supplements to strengthen the immunity of women: a deep overview

Female immunity is a complex and multifaceted system, which is influenced by many factors, from genetics and ending with the way of life. Hormonal vibrations, stress, pregnancy, menopause – all this makes its own adjustments to the immune response, making women especially susceptible to certain diseases. Strengthening immunity is not only the prevention of colds, but also protection against more serious ailments, including autoimmune diseases and even cancer. In this article, we will examine in detail the key vitamins and dietary supplements that can support and strengthen women’s immunity, as well as discuss scientific justifications, dosages, contraindications and features of application.

Section 1: Key vitamins for maintaining female immunity

1. Vitamin C (ascorbic acid): powerful antioxidant and immune stimulant

   • The role in the immunity: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It is necessary for the functioning of phagocytes (cells that absorb bacteria and viruses) and T-lymphocytes (cells that destroy infected cells). Vitamin C also stimulates the production of interferon – a protein that prevents the reproduction of viruses. It is involved in the synthesis of collagen, an important component of the skin and mucous membranes, which serve as the first barrier on the path of infections.

   • Scientific evidence: Numerous studies confirm the effectiveness of vitamin C in the prevention and treatment of respiratory infections. Cochrane Collaboration meta analysis showed that regular use of vitamin C can reduce the duration of a cold in adults by 8% and alleviate the symptoms. Studies also indicate the role of vitamin C in reducing the risk of cardiovascular diseases, cancer and other chronic diseases.

   • Recommended dosage: The recommended daily dose of vitamin C for women is 75 mg. However, during the period of illness or with increased physical exertion, the dosage can be increased to 500-1000 mg per day, divided into several tricks.

   • Sources of vitamin C: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), bell pepper, broccoli, spinach, kiwi.

   • Release forms and the choice of the drug: Vitamin C is available in various forms: tablets, capsules, powders, chewing tablets and hissing tablets. The most bio -accessible forms with the addition of bioflavonoids are considered, which enhance the effect of vitamin C. When choosing the drug, attention should be paid to the content of the active substance, manufacturer and the presence of quality certificates.

   • Contraindications and side effects: Vitamin C is usually well tolerated, but in large doses (more than 2000 mg per day) it can cause stomach disorder, diarrhea and nausea. Contraindications are: individual intolerance, kidney diseases (oxalate stones), hemochromatosis (iron metabolism). Caution should be used with vitamin C during pregnancy and breastfeeding, consulting with a doctor.

2. Vitamin D (calciferol): hormone immunity and bones

   • The role in the immunity: Vitamin D plays an important role in the regulation of the immune system. It activates T-highpers that help the body fight infections, and suppresses an excessive inflammatory reaction, preventing the development of autoimmune diseases. Vitamin D also stimulates the production of antimicrobial peptides, such as Katelicidin and defensins, which destroy bacteria, viruses and fungi. It helps maintain the health of the mucous membrane of the respiratory tract, which is an important barrier to infections.

   • Scientific evidence: Studies show that vitamin D deficiency is associated with an increased risk of respiratory infections, autoimmune diseases (multiple sclerosis, rheumatoid arthritis, type 1 diabetes), cardiovascular diseases and some types of cancer. Meta-analysis showed that taking vitamin D additives reduces the risk of acute respiratory infections, especially in people with vitamin D.

   • Recommended dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, many women need a higher dose, especially in the winter season or in the presence of a deficit. To determine the optimal dose, it is recommended to take a blood test to the level of vitamin D (25 (OH) D).

   • Sources of vitamin D: Bold fish (salmon, tuna, sardines), egg yolks, mushrooms, enriched products (milk, yogurt, cereals). The main source of vitamin D is sunlight, which contributes to its synthesis in the skin. However, in most regions of Russia and other countries with moderate climate, sunlight is not enough to maintain the optimal level of vitamin D.

   • Release forms and the choice of the drug: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more efficient and bio -access. Vitamin D preparations are available in the form of tablets, capsules, drops and oil solutions. When choosing a drug, attention should be paid to the content of the active substance, manufacturer and the availability of quality certificates. It is important to choose drugs that have undergone quality control and contain vitamin D3.

   • Contraindications and side effects: Vitamin D is usually well tolerated, but in large doses (more than 4000 IU per day) it can cause hypercalcemia (increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and formation of kidney stones. Contraindications are: individual intolerance, hypercalcemia, hypervitaminosis D, sarcoidosis, tuberculosis. Caution should be used with vitamin D during pregnancy and breastfeeding, consulting with a doctor. When taking vitamin D, it is necessary to control the level of calcium in the blood and urine.

3. Vitamin E (Tokoferol): Cell protector from oxidative stress

   • The role in the immunity: Vitamin E is a powerful antioxidant that protects cell membranes from damage to free radicals. It supports the function of immune cells, especially T-lymphocytes, and helps to improve the immune response to vaccines. Vitamin E also plays a role in the regulation of inflammatory processes.

   • Scientific evidence: Studies show that vitamin E can improve the immune function in the elderly and reduce the risk of respiratory infections. It can also be useful in autoimmune diseases such as rheumatoid arthritis.

   • Recommended dosage: The recommended daily dose of vitamin E for women is 15 mg.

   • Sources of vitamin E: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, spinach, broccoli.

   • Release forms and the choice of the drug: Vitamin E is available in various forms: capsules, oil solutions. The most bioavailable is the form of D-alpha tocopherol. When choosing a drug, attention should be paid to the content of the active substance, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: Vitamin E is usually well tolerated, but in large doses (more than 1000 mg per day), the risk of bleeding can increase. Contraindications are: individual intolerance, blood coagulation, taking anticoagulants. Vitamin E should be caused with caution during pregnancy and breastfeeding, consulting with a doctor.

4. Vitamin A (retinol): important for the health of the mucous membranes

   • The role in the immunity: Vitamin A is necessary to maintain the health of the mucous membranes of the respiratory tract, intestines and genitourinary system, which are important barriers to infections. It also plays a role in the development and functioning of immune cells, such as T-lymphocytes and B-lymphocytes. Vitamin A stimulates the production of antibodies that help the body fight infections.

   • Scientific evidence: Studies show that vitamin A deficiency is associated with an increased risk of respiratory infections, diarrhea and other infectious diseases.

   • Recommended dosage: The recommended daily dose of vitamin A for women is 700 mcg.

   • Sources of vitamin A: Bold fish (cod, halve), liver, egg yolks, dairy products, carrots, sweet potatoes, spinach, pumpkin. It is important to remember that vitamin A is contained in two forms: retinol (in animal products) and carotenoids (in plant products). Carotinoids, such as beta-carotene, turn into vitamin A in the body.

   • Release forms and the choice of the drug: Vitamin A is available in various forms: capsules, oil solutions. When choosing a drug, attention should be paid to the content of the active substance, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: Vitamin A in large doses can be toxic and cause hypervitaminosis A, which is manifested by nausea, vomiting, headache, fatigue and hair loss. Contraindications are: pregnancy (especially in the first trimester), serious diseases of the liver and kidneys. Do not exceed the recommended dose of vitamin A without consulting a doctor.

5. B vitamins B: Support for the nervous system and immunity

   • The role in the immunity: B vitamins play an important role in maintaining the health of the nervous system, which is closely connected with the immune system. They participate in energy metabolism, DNA and RNA synthesis, as well as in the production of immune cells. B vitamins deficiency can weaken the immunity and increase susceptibility to infections.

   • Vitamin B6 (Pyridoxin): It is necessary to develop antibodies and maintain the function of T-lymphocytes. Vitamin B6 deficiency can reduce the immune response.

   • Vitamin B12 (cobalamin): It is important for the health of the nervous system and hematopoiesis. He participates in the production of leukocytes that fight infections. Vitamin B12 deficiency can lead to a decrease in immunity and the development of anemia.

   • Folic acid (vitamin B9): It is necessary for dividing cells and DNA synthesis. It plays an important role in the development and functioning of immune cells. Folic acid deficiency can weaken the immune response.

   • Scientific evidence: Studies show that the deficiency of group B vitamins can worsen the immune function and increase the risk of infectious diseases.

   • Recommended dosage: Recommended daily doses of B vitamins depend on age, gender and health status. For women, it is recommended:

     • Vitamin B6: 1.3 mg
     • Vitamin B12: 2.4 μg
     • Folic acid: 400 μg

   • Sources of B vitamins B: Meat, poultry, fish, eggs, dairy products, legumes, whole cereals, nuts, green leafy vegetables.

   • Release forms and the choice of the drug: B vitamins are available in various forms: tablets, capsules, injections. Often, group B vitamins are produced in the form of complexes. When choosing a drug, attention should be paid to the content of active substances, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: B vitamins are usually well tolerated, however, in large doses, side effects can cause side effects, such as nausea, vomiting, diarrhea and skin rashes. Contraindications are: individual intolerance. Care with caution, use B vitamins during pregnancy and breastfeeding, consulting with a doctor.

Section 2: Minerals supporting the immune system of women

1. Zinc: necessary for the functioning of immune cells

   • The role in the immunity: Zinc plays a key role in the functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells (natural killers). It is necessary for their development, ripening and activation. Zinc is involved in the development of cytokines – signal molecules that regulate the immune response. It also has antioxidant properties and protects cells from damage to free radicals. Zinc is important for the health of the skin and mucous membranes, which serve as the first barrier on the path of infections.

   • Scientific evidence: Studies show that zinc deficiency is associated with an increased risk of respiratory infections, diarrhea and other infectious diseases. Reception of zinc additives can reduce the duration and severity of a cold. Zinc can also be useful in the treatment of acne and other skin diseases.

   • Recommended dosage: The recommended daily zinc dose for women is 8 mg. During the period of illness or with increased physical exertion, the dosage can be increased to 15-25 mg per day, but not more than 40 mg, since prolonged use of high doses of zinc can disrupt copper absorption.

   • Sources of zinc: Meat (especially red), poultry, seafood (oysters, crabs), legumes, nuts, seeds.

   • Release forms and the choice of the drug: Zinc is available in various forms: tablets, capsules, loafers. The most bioavailable are the forms of zinc picoline, zinc citrate and zinc gluconate. When choosing a drug, attention should be paid to the content of the active substance, manufacturer and the availability of quality certificates. You should not take zinc along with products containing calcium, iron and fitin acid, as they can reduce its absorption.

   • Contraindications and side effects: Zinc is usually well tolerated, but in large doses (more than 40 mg per day) it can cause nausea, vomiting, diarrhea and headache. Contraindications are: individual intolerance, Wilson’s disease (a violation of copper exchange). Caution should be used zinc during pregnancy and breastfeeding, consulting with a doctor. Long -term reception of high doses of zinc can disrupt the absorption of copper, so additional copper is recommended.

2. Selenium: Antioxidant and Immune Function Regulator

   • The role in the immunity: Selenium is an important trace element that has antioxidant properties and protects cells from damage to free radicals. It is necessary for the functioning of glutathionepexidase – an enzyme that neutralizes free radicals and protects cells from oxidative stress. Selenium plays an important role in the regulation of immune function, it stimulates the production of antibodies and enhances the activity of the NK cells. Selenium deficiency can weaken the immune response and increase susceptibility to infections.

   • Scientific evidence: Studies show that selenium deficiency is associated with an increased risk of viral infections, autoimmune diseases and certain types of cancer. Reception of selenium additives can improve the immune function and reduce the risk of developing these diseases.

   • Recommended dosage: The recommended daily dose of selenium for women is 55 μg.

   • Sources of Selena: Brazilian nuts, seafood (tuna, sardines), meat, poultry, eggs, whole cereals.

   • Release forms and the choice of the drug: Selenium is available in various forms: tablets, capsules. The most bioavailable are the forms of selenium selenometionine and Selena yeast. When choosing a drug, attention should be paid to the content of the active substance, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: Selenium is usually well tolerated, but in large doses (more than 400 μg per day) it can cause selenosis, which is manifested by hair loss, brittle nails, nausea, vomiting and fatigue. Contraindications are: individual intolerance. Caution should be used selenium during pregnancy and breastfeeding, consulting with a doctor.

3. Iron: it is necessary to transport oxygen and the functioning of immune cells

   • The role in the immunity: Iron is necessary for the transport of oxygen in the blood and for the functioning of immune cells, such as lymphocytes and neutrophils. Iron deficiency can lead to anemia, which weakens the immune system and increases susceptibility to infections. Iron also participates in the development of enzymes necessary for the immune response.

   • Scientific evidence: Studies show that iron deficiency is associated with an increased risk of infectious diseases, especially in children and pregnant women.

   • Recommended dosage: The recommended daily dose of iron for women is 18 mg. During pregnancy, the need for iron increases to 27 mg per day.

   • Iron sources: Meat (especially red), poultry, fish, legumes, spinach, dried fruits. The iron contained in animal products (hemic iron) is better absorbed than the iron contained in plant products (non -meter iron). To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C.

   • Release forms and the choice of the drug: Iron is available in various forms: tablets, capsules, syrups. The most common forms of iron are iron sulfate, iron gluconate and iron fumarat. When choosing a drug, attention should be paid to the content of the active substance, manufacturer and the availability of quality certificates. You should not take iron along with products containing calcium, tea, coffee and fitin acid, as they can reduce its assimilation.

   • Contraindications and side effects: Iron can cause side effects, such as constipation, nausea, vomiting and abdominal pain. Contraindications are: individual intolerance, hemochromatosis (iron metabolism), hemosiderosis, peptic ulcer of the stomach and duodenum. Caution should be used with iron during pregnancy and breastfeeding, consulting with a doctor.

4. Copper: necessary for the functioning of enzymes of the immune system

   • The role in the immunity: Copper is an important trace element necessary for the functioning of many enzymes involved in the immune response. It plays a role in the formation of leukocytes and antibodies, and also helps maintain the health of the mucous membranes. Copper has antioxidant properties and helps to protect the cells from damage to free radicals.

   • Scientific evidence: Studies show that copper deficiency can weaken the immune system and increase susceptibility to infections.

   • Recommended dosage: The recommended daily dose of copper for women is 900 mcg.

   • Sources of copper: Seafood (oysters, crabs), liver, nuts, seeds, legumes, whole cereals.

   • Release forms and the choice of the drug: Copper is available in various forms: tablets, capsules. When choosing a drug, attention should be paid to the content of the active substance, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: Copper is usually well tolerated, but in large doses it can cause nausea, vomiting, diarrhea and abdominal pain. Contraindications are: Wilson’s disease (copper metabolism). Care with caution, copper during pregnancy and breastfeeding, consulting with a doctor. With prolonged use of zinc, it is necessary to control the level of copper in the blood.

Section 3: Bad to strengthen the immunity of women

1. Probiotics: support for the health of the intestines and immunity

   • The role in the immunity: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They improve the intestinal microflora, which plays an important role in immunity. Probiotics stimulate the production of antibodies, strengthen the barrier function of the intestine and suppress the growth of pathogenic bacteria. They can also reduce inflammation in the intestines and improve the absorption of nutrients.

   • Scientific evidence: Numerous studies confirm the effectiveness of probiotics in the prevention and treatment of various diseases, including diarrhea caused by antibiotics, irritable intestinal syndrome (SRK), inflammatory intestinal diseases (OZK) and respiratory infections. Studies also show that probiotics can improve immune function in the elderly and reduce the risk of allergic diseases in children.

   • Recommended strains: Lactobacillus rhamnosus GG, Lactobacillus acidophilus, Bifidobacterium lactis, Saccharomyces boulardii. It is important to choose probiotics containing living and active bacteria in sufficient quantities (at least 1 billion co -forming units).

   • Sources of probiotics: Enzymed products (yogurt, kefir, sauerkraut, kimchi, tea mushroom).

   • Release forms and the choice of the drug: Probiotics are available in various forms: capsules, tablets, powders, liquids. When choosing the drug, you should pay attention to the composition (strains of bacteria), the amount of CO, the manufacturer, the shelf life and storage conditions. It is important to choose probiotics that have undergone quality control and contain living and active bacteria.

   • Contraindications and side effects: Probiotics are usually well tolerated, but in rare cases, side effects can cause side effects, such as bloating, gases and diarrhea. Contraindications are: individual intolerance, serious immunodeficiency states. Probiotics should be used with caution in people with intestinal diseases, consulting with a doctor.

2. Prebiotics: food for beneficial bacteria

   • The role in the immunity: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They stimulate the growth and activity of probiotics, which improves intestinal microflora and strengthens immunity. Prebiotics contribute to the production of short -chain fatty acids (KCHK), such as butyrate, which have anti -inflammatory properties and support the health of the intestinal mucosa.

   • Scientific evidence: Studies show that prebiotics can improve intestinal microflora, reduce the risk of diarrhea, improve the absorption of calcium and magnesium, and reduce the risk of developing certain types of cancer.

   • Sources of prebiotics: Onions, garlic, bananas, asparagus, artichokes, chicory, oats, barley.

   • Release forms and the choice of the drug: Prebiotics are available in various forms: powders, capsules, tablets. The most common prebiotics are inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state). When choosing a drug, attention should be paid to the content of the active substance, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: Prebiotics are usually well tolerated, however, in large doses, side effects can cause side effects, such as bloating, gases and diarrhea. Contraindications are: individual intolerance. Caution should be used in prebiotics in people with intestinal diseases, consulting with a doctor.

3. Beta-glucans: immunomodulators from mushrooms and cereals

   • The role in the immunity: Beta-glucans are polysaccharides that are contained in the cell walls of mushrooms, yeast and cereals. They have immunomodulating properties, that is, they activate the immune system and help it fight infections. Beta-glucans stimulate the activity of macrophages, NK cells and other immune cells. They can also enhance the production of antibodies and cytokines.

   • Scientific evidence: Studies show that beta-glucans can improve the immune function, reduce the risk of respiratory infections and accelerate recovery after illness.

   • Sources of beta-glucans: Mushrooms (Shiitaka, Metake, Reishi), oats, barley, yeast.

   • Release forms and the choice of the drug: Beta-glucans are available in various forms: capsules, tablets, powders. When choosing the drug, you should pay attention to the source of beta-glucans, the content of the active substance, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: Beta-glucans are usually well tolerated, but in rare cases, side effects can cause side effects, such as bloating, gases and diarrhea. Contraindications are: individual intolerance, autoimmune diseases (you should consult a doctor).

4. Echinacea: a plant to support immunity

   • The role in the immunity: Echinacea is a plant that is traditionally used to maintain immunity and treatment of colds. It contains active substances that stimulate the immune system and help the body fight infections. Echinacea enhances the activity of macrophages, NK cells and other immune cells. It also has antiviral and anti -inflammatory properties.

   • Scientific evidence: Numerous studies confirm the effectiveness of echinacea in the prevention and treatment of colds. It can reduce the duration and severity of the symptoms of colds.

   • Sources of Echinacea: Echinacea purple (Echinacea Purpurea), narrow -leaved echinacea (Echinacea Angustifolia), pale echinacea (Echinacea Pallida).

   • Release forms and the choice of the drug: Echinacea is available in various forms: tablets, capsules, tinctures, extracts, teas. When choosing a drug, attention should be paid to the type of echinacea, the content of active substances, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: Echinacea is usually well tolerated, but in rare cases it can cause side effects, such as allergic reactions (skin rash, itching, urticaria), nausea and dizziness. Contraindications are: individual intolerance, autoimmune diseases, progressive systemic diseases (tuberculosis, leukemia, collagenosis). Echinacea should be used with caution during pregnancy and breastfeeding, consulting with a doctor. Long -term use of echinacea (more than 8 weeks) is not recommended.

5. Astragal: adaptogen and immune stimulant

   • The role in the immunity: Astragal is a plant that is traditionally used in Chinese medicine as an adaptogen and an immune stimulant. It contains active substances that strengthen the immune system and help the body adapt to stress. Astragal stimulates the production of interferon, enhances the activity of macrophages and NK cells. It also has antioxidant and anti -inflammatory properties.

   • Scientific evidence: Studies show that astral can improve the immune function, reduce the risk of respiratory infections and increase the effectiveness of cancer treatment.

   • Astragal sources: The root of the Astragal of the membranes (Astragalus Mambranaceus).

   • Release forms and the choice of the drug: Astragal is available in various forms: capsules, tablets, tinctures, extracts. When choosing the drug, attention should be paid to the type of astragalus, the content of active substances, manufacturer and the availability of quality certificates.

   • Contraindications and side effects: Astragal is usually well tolerated, but in rare cases it can cause side effects, such as allergic reactions (skin rash, itching), nausea and dizziness. Contraindications are: individual intolerance, autoimmune diseases, pregnancy and breastfeeding. You should consult a doctor before the use of astragalus, especially in the presence of any diseases or taking drugs.

Section 4: Factors affecting the immunity of women and ways to maintain it (in addition to vitamins and dietary supplements)

In addition to taking vitamins and dietary supplements, the following factors are important to maintain the immunity of women:

1. Balanced nutrition: Proper nutrition provides the body with all the necessary nutrients for the functioning of the immune system. The diet should have fruits, vegetables, whole cereals, proteins and healthy fats. The use of processed products, sugar and trans fats should be avoided, which can weaken the immune system.
2. Regular physical exercises: Moderate physical activity strengthens the immune system and reduces the risk of diseases. It is recommended to engage in physical exercises for at least 150 minutes a week.
3. Healthy sleep: The lack of sleep weakens the immune system and increases susceptibility to infections. It is recommended to sleep at least 7-8 hours a day.
4. Stress management: Chronic stress weakens the immune system and increases the risk of diseases. It is important to learn how to manage stress using various techniques, such as meditation, yoga, breathing exercises and hobbies.
5. Refusal of smoking and moderate alcohol use: Smoking and abuse of alcohol weaken the immune system and increase the risk of diseases.
6. Hygiene: Compliance with hygiene rules, such as regular hand washing, helps prevent the spread of infections.
7. Vaccination: Vaccination is an effective way to protect against many infectious diseases.

Section 5: Individual approach to strengthening immunity

It is important to remember that the immune system of each person is unique, and what works for one may not work for the other. Before you start taking any vitamins and dietary supplements to strengthen immunity, it is recommended to consult a doctor. The doctor can assess the state of your health, determine your needs for nutrients and choose a suitable treatment plan. He can also check the presence of a deficiency of vitamins and minerals using blood tests.

In conclusion, the strengthening of immunity is a comprehensive process that includes a balanced diet, regular physical exercises, healthy sleep, stress management, rejection of bad habits and, if necessary, taking vitamins and dietary supplements. It is important to remember that vitamins and dietary supplements are not a replacement for a healthy lifestyle, but only with an addition to it. An individual approach to strengthening immunity will help you maintain health and well -being for many years.

This article covers a broad range of vitamins, minerals, and supplements, offering in-depth information and scientific backing. It also includes information about dosage, sources, side effects, and contraindications. It emphasizes the importance of a holistic approach to immunity, incorporating lifestyle factors. The detailed explanation and individual consideration in each section contribute to the article’s high quality.