Effective dietary supplement to increase immunity

Effective dietary supplement to increase immunity: a detailed review and scientific rationale

I. Immune system: Fundamentals and meaning

A. Determination and functions: The immune system is a complex network of cells, tissues, organs and processes that protects the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from abnormal cells, for example, cancer. It recognizes and neutralizes foreign substances (antigens), supporting homeostasis and preventing the development of diseases.

B. Types of immunity:

1. Inborn immunity: The first line of protection, providing a quick, but non -specific reaction to the threat. It includes physical barriers (skin, mucous membranes), chemical barriers (acidity of the stomach, lysozyme), cellular components (macrophages, neutrophils, NK cells) and inflammatory processes.
2. Acquired immunity: It is formed in response to specific antigens and provides more purposeful and long -term protection. There are two types:
   • Humoral immunity: It is carried out by b-lymphocytes that produce antibodies (immunoglobulins), neutralizing antigens in the blood and lymph.
   • Cellular immunity: It is carried out by T-lymphocytes that directly attack infected cells or help other immune cells in the fight against infection. Distinguish T-highpers (CD4+), T-killers (CD8+) and T-regulatory cells.

C. Factors affecting immunity:

1. Age: The immune system in children is in development, and in the elderly weakens (immunostation).
2. Genetics: Heredity affects the effectiveness of the immune response.
3. Nutrition: The lack of nutrients, especially vitamins, minerals and proteins, weakens immunity.
4. Stress: Chronic stress suppresses the immune function, increasing the risk of infections.
5. Dream: The lack of sleep violates the operation of the immune system, reducing the activity of the NK cells and the production of cytokines.
6. Physical activity: Moderate physical activity strengthen immunity, while excessive loads can suppress it.
7. Environment: Air pollution, the effect of toxic substances and radiation negatively affect the immune system.
8. Diseases: Chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, weaken immunity.
9. Medicines: Some drugs, such as immunosuppressors and corticosteroids, suppress the immune function.

II. Dietary supplement to support immunity: review and mechanisms of action

A. Vitamin C (ascorbic acid):

1. The role in the immunity:
   • Antioxidant Protection: Neutralizes free radicals, protecting the cells of the immune system from damage.
   • Leukocytic stimulation: Increases the production and activity of leukocytes, including neutrophils and lymphocytes.
   • Improving phagocytosis: It stimulates the process of absorption and destruction of pathogens by phagocytes.
   • Collagen synthesis: It is necessary to maintain the barrier function of the skin and mucous membranes.
   • Participation in the synthesis of interferon: Enhances antiviral protection.
2. Scientific research: Numerous studies confirm the positive effect of vitamin C on immunity, especially in the prevention and treatment of colds. Met-analyzes show that regular intake of vitamin C can reduce the duration and severity of the cold.
3. Recommended dosage: The recommended daily dose of vitamin C is 75-90 mg for adults. During periods of increased risk of diseases, the dose can be increased to 200-1000 mg per day.
4. Forms of vitamin C: Ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C. Liposomal vitamin C has increased bioavailability.
5. Side effects: When taking high doses of vitamin C, gastrointestinal disorders, such as diarrhea and nausea, can occur.

B. Vitamin D (cholegalciferol):

1. The role in the immunity:
   • Regulation of the genes of the immune response: Vitamin D is a cryptormon that binds to vitamin D receptors in the cells of the immune system and modulates the expression of genes involved in an immune response.
   • Stimulation of antimicrobial peptides: Enhances the production of Katelicidin and defenses, antimicrobial peptides that kill bacteria, viruses and fungi.
   • Regulation of inflammation: Inhibits excessive inflammation, preventing tissue damage.
   • Improving the function of macrophages: Stimulates phagocytosis and presentation of antigens.
   • Modulation of the activity of T-lymphocytes: It affects the differentiation and function of T-Helper and T-regulatory cells.
2. Scientific research: Vitamin D deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and cancer. Studies show that vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D.
3. Recommended dosage: The recommended daily dose of vitamin D is 600-800 IU for adults. People with vitamin D deficiency may require a higher dose, up to 2000-4000 IU per day.
4. Sources of vitamin D: Sunlight (synthesis in the skin), fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, juice).
5. Side effects: When taking very high doses of vitamin D (more than 4000 IU per day), hypercalcemia (increased blood calcium in the blood), nausea, vomiting and weakness can occur.

C. Zinc:

1. The role in the immunity:
   • Development and functioning of immune cells: It is necessary for the normal development and functioning of T-lymphocytes, B-lymphocytes and NK cells.
   • Antioxidant Protection: It is a component of the enzyme superoxiddismutase (SOD), which neutralizes free radicals.
   • Regulation of inflammation: Reduces the production of pro -inflammatory cytokines.
   • Improving the barrier function of the skin and mucous membranes: Participates in the synthesis of collagen and wound healing.
   • Antiviral activity: Inhibits the replication of some viruses.
2. Scientific research: Zinc deficiency is associated with an increased risk of infections, slowed down by wound healing and a decrease in immune function. Studies show that zinc intake can reduce the duration and severity of a cold, especially when taking the disease in the early days of the disease.
3. Recommended dosage: The recommended daily dose of zinc is 8-11 mg for adults.
4. Sources of zinc: Red meat, poultry, seafood, nuts, seeds, legumes.
5. Forms of zinc: Zinc Gluconate, Qing Picoline, Zinc Citrate, Zinc Sulfate. Qing Picoline has increased bioavailability.
6. Side effects: When taking high doses of zinc, gastrointestinal disorders, such as nausea, vomiting and diarrhea, can occur. Long -term intake of high doses of zinc can lead to copper deficiency.

D. Selenium:

1. The role in the immunity:
   • Antioxidant Protection: It is a component of the enzyme glutathioneperoxidase (GPX), which neutralizes free radicals.
   • Improving the function of immune cells: Stimulates the activity of NK cells and T-lymphocytes.
   • Regulation of inflammation: Reduces the production of pro -inflammatory cytokines.
   • Strengthening antiviral protection: Participates in the synthesis of selenoproteins that play an important role in antiviral immunity.
2. Scientific research: Selenium deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. Studies show that selenium intake can improve the immune response to vaccines and reduce the risk of viral infections.
3. Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults.
4. Sources of Selena: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
5. Selena forms: Seleenometionine, sodium selenite, sodium selenate. Seleenomeininin has increased bioavailability.
6. Side effects: When taking high doses of selenium (more than 400 μg per day), selenosis can occur, manifested by hair loss, brittle nails, skin rashes and neurological symptoms.

E. SOUTINATEA:

1. The role in the immunity:
   • Stimulation of immune cells: Increases the amount and activity of leukocytes, including macrophages, neutrophils and NK cells.
   • Strengthening phagocytosis: It stimulates the process of absorption and destruction of pathogens by phagocytes.
   • Stimulation of the production of cytokines: Enhances the products of interferon and other cytokines that play an important role in the immune response.
   • Antiviral and antibacterial activity: It has direct antiviral and antibacterial effects.
2. Scientific research: Numerous studies confirm the positive effect of echinacea on immunity in the prevention and treatment of colds. The meta-analyzes show that the intake of echinacea can reduce the duration and severity of the cold, as well as reduce the risk of repeated infections.
3. Recommended dosage: The dosage of echinacea depends on the form of the drug (extract, tincture, capsules) and the concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.
4. Echinacea forms: Echinacea extract Purpure (Echinacea Purpurea), Echinacea Extract of narrow -leaved (Echinacea Angustifolia), echinacea extract (Echinacea Pallida).
5. Side effects: In some people, echinacea can cause allergic reactions such as skin rashes, itching and swelling. People with autoimmune diseases should consult a doctor before taking Echinacea.

F. Black Buzina (Sambucus Nigra):

1. The role in the immunity:
   • Antiviral activity: Contains anthocyans that inhibit the replication of viruses, including the influenza virus.
   • Strengthening the immune response: It stimulates the development of cytokines that play an important role in an immune response.
   • Antioxidant Protection: Anthocyans are powerful antioxidants that protect the cells from damage.
   • Anti -inflammatory action: Reduces inflammation in the respiratory tract.
2. Scientific research: Studies show that taking an extract of black bezine can reduce the duration and severity of influenza and colds.
3. Recommended dosage: The dosage of the black bezine extract depends on the form of the drug (syrup, capsules, loafers) and the concentration of active substances. It is usually recommended to take 15 ml of black bezine 2-3 times a day.
4. Black Bozines: Black Buzines syrup, black buzines extract in capsules or pastilles.
5. Side effects: In some people, Buzin can cause gastrointestinal disorders, such as nausea and diarrhea.

G. Probiotics:

1. The role in the immunity:
   • Modulation of intestinal microbiots: Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. They improve the composition and function of the intestinal microbiota, which plays an important role in immunity.
   • Strengthening the intestinal barrier: Probiotics strengthen the intestinal barrier, preventing the penetration of pathogens into the bloodstream.
   • Stimulation of immune cells: Probiotics stimulate the activity of immune cells in the intestines, such as lymphocytes and macrophages.
   • Development of antimicrobials: Some probiotics produce antimicrobials that inhibit the growth of pathogenic bacteria.
   • Regulation of inflammation: Probiotics help regulate inflammation in the intestines and reduce the risk of inflammatory diseases.
2. Scientific research: Studies show that the intake of probiotics can reduce the risk of respiratory infections, improve the immune response to vaccines and relieve allergies.
3. Recommended dosage: The dosage of probiotics is measured in the colony -forming units (CFU). It is usually recommended to take 1-10 billion CO per day.
4. Probiotics strains: Lactobacillus (L. acidophilus, L. rhamnosus, L. cheesi), Bifidobacterium (Bifid B. long, B. short).
5. Sources of probiotics: Enzymed products (yogurt, kefir, sauerkraut, kimchi), probiotic additives.
6. Side effects: In some people, probiotics can cause temporary gastrointestinal disorders, such as bloating and gas.

H. Garlic (Allium sativum):

1. The role in the immunity:
   • Antimicrobial activity: Contains allicin, which has a strong antibacterial, antiviral and antifungal effect.
   • Strengthening the immune response: It stimulates the activity of immune cells, such as NK cells and macrophages.
   • Antioxidant Protection: Contains antioxidants that protect the cells from damage.
   • Regulation of inflammation: Reduces inflammation in the body.
2. Scientific research: Studies show that taking garlic can reduce the risk of colds and reduce their duration.
3. Recommended dosage: It is recommended to use 1-2 cloves of fresh garlic per day.
4. Forms of garlic: Fresh garlic, dried garlic, garlic powder, garlic extract, garlic oil.
5. Side effects: In some people, garlic can cause heartburn, bloating and unpleasant odor from the mouth.

I. Mushrooms (Shiitaka, Reishi, Metack):

1. The role in the immunity:
   • Immunomodulatory action: Beta-glucans are contained, which stimulate the activity of immune cells, such as macrophages, NK cells and T-lymphocytes.
   • Strengthening antitumor immunity: Beta-glucans can increase antitumor immunity, helping the body fight cancer cells.
   • Antioxidant Protection: Contain antioxidants that protect the cells from damage.
2. Scientific research: Studies show that the intake of Shiitake mushrooms, Reishi and Matake can improve the immune function and reduce the risk of infections.
3. Recommended dosage: The dosage of mushroom extracts depends on the type of mushroom and the concentration of active substances. It is usually recommended to take 1-3 grams of dried fungus per day or an equivalent amount of extract.
4. Forms of mushrooms: Fresh mushrooms, dried mushrooms, mushroom extracts in capsules or powders.
5. Side effects: In some people, mushrooms can cause allergic reactions or gastrointestinal disorders.

J. Ginger root (Zingiber Officinale):

1. The role in the immunity:
   • Anti -inflammatory action: Contains a gingerol with a powerful anti -inflammatory effect that reduces inflammation in the body.
   • Antioxidant Protection: Contains antioxidants that neutralize free radicals and protect the cells from damage.
   • Strengthening the immune response: Stimulates the activity of immune cells and the production of cytokines.
   • Antimicrobial activity: It has antibacterial and antiviral properties.
2. Scientific research: Studies show that ginger can alleviate the symptoms of colds and influenza, reduce inflammation and strengthen the immune system.
3. Recommended dosage: It is recommended to use 1-3 grams of fresh ginger per day or an equivalent amount in the form of tea, powder or capsules.
4. Forms of ginger: Fresh ginger, dried ginger, ginger powder, ginger tea, ginger capsules.
5. Side effects: In large quantities, heartburn, stomach disorder or allergic reactions in some people can cause.

K. Kurkumin (Curcumin, from turmeric):

1. The role in the immunity:
   • Anti -inflammatory action: Kurkumin is the main active component of turmeric, which has a powerful anti -inflammatory effect that reduces the level of pro -inflammatory cytokines.
   • Antioxidant Protection: Neutralizes free radicals, protecting the cells from oxidative stress.
   • Immunomodulatory action: Regulates the activity of immune cells, such as T-lymphocytes and B lymphocytes, helping to maintain the balance of the immune system.
   • Strengthening the function of macrophages: Stimulates phagocytosis and removal of pathogens.
2. Scientific research: Studies show that curcumin can improve the immune response, reduce inflammation and protect against infections.
3. Recommended dosage: The dosage of curcumin varies, but it is usually recommended to take 500-2000 mg of turmeric per day, preferably in combination with piperin (black pepper extract) to increase bioavailability.
4. Forms of curcumin: Turmeric in powder, turmeric extract, capsules with turmeric (often in combination with piperin).
5. Side effects: In large doses, can cause nausea, diarrhea or discomfort in the stomach.

III. Combinations of dietary supplements to strengthen the immune response

A. Vitamin C + zinc: A synergistic effect that enhances antioxidant protection and stimulating immune cells.

B. Vitamin D + probiotics: Vitamin D regulates the immune response, and probiotics improve the condition of the intestinal microbiota, which helps to strengthen immunity.

C. Echinacea + Vitamin C: A combination that can reduce the duration and severity of colds.

D. Chernai’s elder + zinc: Black Buzina has an antiviral effect, and zinc maintains the function of immune cells.

E. Mushrooms (Shiitaka, Reishi, Matake) + Vitamin D: Beta-glucans of mushrooms stimulate the immune system, and vitamin D regulates the immune response.

IV. Recommendations for the selection and use of dietary supplements

A. Consultation with a doctor: Before taking dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking drugs.

B. The choice of quality products: Bad dietary supplements from trusted manufacturers with a good reputation and quality certificates. Pay attention to the composition, dosage and expiration date.

C. Dosage compliance: Take dietary supplements in accordance with the doctor’s recommendations or instructions on the package. Do not exceed the recommended dosage.

D. Individual approach: Choose dietary supplements that correspond to your individual needs and health status.

E. Complex approach: Bades should be considered as an addition to a healthy lifestyle, which includes a balanced diet, regular physical activity, sufficient sleep and stress management.

F. Efficiency monitoring: Carefully monitor your health state and mark any changes after the start of receiving dietary supplements. If side effects occur, stop taking immediately and consult a doctor.

V. Scientific research and evidence base

A. Meta-analyzes and systematic reviews: Pay attention to meta-analyzes and systematic reviews that combine the results of several studies and provide more reliable information about the effectiveness of dietary supplements.

B. Randomized controlled studies (RCTs): RCTs are the gold standard of scientific research. They allow you to evaluate the effectiveness of dietary supplements in comparison with placebo or other treatment methods.

C. Clinical trials: Participate in clinical trials to contribute to science and gain access to new treatment methods.

D. Sources of information: Trust reliable sources of information such as scientific journals, medical sites and expert opinions of doctors and nutritionists.

VI. Contraindications and precautions

A. Allergic reactions: Some people may have allergic reactions to dietary supplements. When the symptoms of allergies appear (skin rashes, itching, edema), immediately stop taking and consult a doctor.

B. Interaction with drugs: Bades can interact with drugs by changing their effectiveness or increasing side effects. Consult a doctor before taking dietary supplements if you take medicines.

C. Pregnancy and lactation: It is not recommended to take dietary supplements during pregnancy and lactation without consulting a doctor.

D. Childhood: Some dietary supplements are not intended for children. Consult a doctor before giving dietary supplements to a child.

E. Chronic diseases: People with chronic diseases (diabetes, cardiovascular diseases, autoimmune diseases) should consult a doctor before taking dietary supplements.

VII. Alternative methods for strengthening immunity

A. Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and proteins, provides the body with the necessary nutrients to maintain immune function.

B. Regular physical activity: Moderate physical activity strengthens the immunity and reduce the risk of infections.

C. Sufficient sleep: The lack of sleep violates the operation of the immune system. Try to sleep 7-8 hours a day.

D. Stress management: Chronic stress suppresses the immune function. Use stress management methods such as meditation, yoga or nature walks.

E. Hygiene: Follow hygiene rules such as regular hand washing to prevent the spread of infections.

F. Vaccination: Vaccination is an effective way to protect against infectious diseases.

VIII. New research and prospects in the field of dietary supplements for immunity

A. Research microbiots: Active studies are aimed at studying the effects of intestinal microbiots on immunity and developing new probiotic and prebiotic drugs to strengthen the immune system.

B. Immunomodulating peptides: New immunomodulating peptides are studied, which can stimulate immune cells and improve the immune response.

C. Nanotechnology in the delivery of dietary supplements: Nanotechnologies are developed to improve the delivery of dietary supplements to the cells of the immune system and increase their effectiveness.

D. Personalized approach: A personalized approach to the choice of dietary supplements, based on a genetic analysis and individual characteristics of the body, is developing.

IX. Заключение (This section is intentionally left blank as per instructions)

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