Immunity support: Dad rating – detailed review and analysis

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Support for immunity: detailed rating and analysis of dietary supplements

The immune system is a complex and multi -level mechanism that protects the body from pathogens, such as viruses, bacteria, fungi and parasites. Maintaining its optimal functioning is critical of health and well -being. A variety of biologically active additives (dietary supplements) to support immunity is huge, and the choice of a suitable product may be a difficult task. This article is a comprehensive analysis of the most popular and promising dietary supplements based on scientific data, clinical research and consumer reviews. We will consider the composition, mechanism of action, efficiency, potential side effects and recommended dosages to help you make a conscious choice.

The main components of dietary supplements for immunity

Many dietary supplements for immunity contain combinations of various vitamins, minerals, plant extracts and other biologically active substances. Consider the most common and studied components:

Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It plays an important role in the functioning of immune cells, stimulating their production and activity. Vitamin C is necessary for the synthesis of collagen, an important component of the skin and mucous membranes, which are the first lines of protection of the body. Vitamin C deficiency can lead to a weakening of the immune system and increased susceptibility to infections.

The mechanism of action: Vitamin C supports the immune function in several ways:

Antioxidant action: neutralizes free radicals, protecting immune cells from damage.
Stimulation of the production of leukocytes: increases the amount and activity of white blood cells, such as neutrophils and lymphocytes.
Improving barrier function: strengthens the skin and mucous membranes, preventing the penetration of pathogens.
Support for phagocytosis: enhances the ability of phagocytes (excrete cells) to destroy bacteria and viruses.

Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To support immunity during diseases or with increased physical exertion, you can increase the dose to 200-1000 mg per day. It is important to consider that high doses of vitamin C can cause side effects, such as stomach and diarrhea.

Sources: Citrus fruits, kiwi, strawberries, pepper, broccoli, spinach.

Research: Numerous studies confirm the positive effect of vitamin C on the immune system, especially in the prevention and treatment of colds. For example, Cochrane Collaboration meta-analysis showed that regular use of vitamin C can reduce the duration and severity of a cold.

Vitamin D (calciferol)

Vitamin D is a fat -soluble vitamin that plays a key role in the regulation of the immune system. It contributes to the activation of immune cells, such as T-lymphocytes and macrophages, and enhances their ability to fight infections. Vitamin D also has anti -inflammatory properties, reducing the risk of developing a cytokine storm, a dangerous reaction of the immune system observed in severe infections.

The mechanism of action: Vitamin D affects the immune system through vitamin D receptors, which are on the surface of many immune cells:

Regulation of the genes of the immune response: Vitamin D binds to VDR and regulates the expression of genes involved in the immune response.
Activation of T-lymphocytes: Vitamin D stimulates the ripening and activation of T-lymphocytes, increasing their ability to destroy infected cells.
Strengthening phagocytosis: Vitamin D improves the ability of macrophages to absorb and destroy pathogens.
Anti -inflammatory effect: Vitamin D inhibits the production of pro -inflammatory cytokines, preventing an excessive inflammatory reaction.

Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units) for adults. However, to maintain the optimal level of vitamin D in the blood, especially in winter or with a lack of sunlight, a higher dose, for example, 2000-4000 IU per day may be required. Determining the level of vitamin D in the blood (25-hydroxyvitamin D) allows you to choose an individual dosage. Exceeding the recommended doses can lead to hypervitaminosis D and side effects.

Sources: Bold fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, juices, cereals). The main source of vitamin D is the synthesis in the skin under the influence of sunlight.

Research: Numerous studies associate the deficiency of vitamin D with an increased risk of infectious diseases, including respiratory infections, influenza and tuberculosis. Vitamin D additives showed the effectiveness in the prevention of respiratory infections, especially in people with vitamin D. deficiency.

Zinc

Zinc is an important trace element necessary for the normal functioning of the immune system. It is involved in the development and differentiation of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells (natural killers). Zinc also has antioxidant and anti -inflammatory properties. Zinc deficiency can lead to a weakening of the immune system and increased susceptibility to infections.

The mechanism of action: Zinc affects the immune system through several mechanisms:

Support for the development and functions of immune cells: zinc is necessary for the normal development and differentiation of T-lymphocytes, B-lymphocytes and NK cells.
Regulation of the immune response: zinc is involved in the regulation of the production of cytokines, signal molecules that coordinate the immune response.
Antioxidant effect: zinc protects immune cells from damage by free radicals.
Antiviral activity: zinc can inhibit the replication of some viruses.

Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. To support immunity during diseases, you can increase the dose to 15-30 mg per day. Long -term use of high zinc doses can lead to copper deficiency and other side effects. It is recommended to take zinc with food to improve its absorption.

Sources: Meat, seafood (especially oysters), nuts, seeds, legumes.

Research: Studies have shown that zinc supplements can reduce the duration and severity of a cold. Cochrane Collaboration meta analysis confirmed that zinc intake within 24 hours after the appearance of symptoms of colds can reduce its duration and severity.

Selenium

Selenium is a trace element with pronounced antioxidant properties and playing an important role in maintaining immunity. It is necessary for the normal function of glutathioneperoxidase, a key antioxidant enzyme that protects the cell from damage by free radicals. Selenium also participates in the regulation of the immune response, affecting the activity of immune cells and the production of cytokines.

The mechanism of action: Selenium affects the immune system through the following mechanisms:

Antioxidant action: Selenium is a component of glutathioneperoxidase, an enzyme that neutralizes free radicals and protects cells from oxidative stress.
Regulation of the immune response: Selenium affects the activity of immune cells, such as T-lymphocytes and NK cells, and is involved in the regulation of cytokines.
Strengthening antiviral protection: Selenium can increase the antiviral immune response.

Dosage: The recommended daily dose of selenium is 55 mcg for adults. Exceeding the recommended doses can lead to selenosis, toxic condition, characterized by hair loss, brittle nails and other symptoms.

Sources: Brazilian nuts, seafood, meat, eggs.

Research: Studies have shown that selenium deficiency can weaken the immune system and increase susceptibility to infections. Selena additives can improve immune function, especially in people with selenium deficiency.

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Echinacea is a kind of herbaceous plants, traditionally used to support immunity and treat colds. Echinacea contains a number of biologically active substances, including polysaccharides, alkylamides and flavonoids, which have immunomodulating and anti -inflammatory properties.

The mechanism of action: Echinacea affects the immune system through the following mechanisms:

Stimulation of phagocytosis: Echinacea stimulates the activity of macrophages, increasing their ability to absorb and destroy pathogens.
An increase in the production of immune cells: echinacea can increase the number of leukocytes, such as neutrophils and NK cells.
Anti -inflammatory action: Echinacea suppresses the production of pro -inflammatory cytokines.

Dosage: The dosage of echinacea varies depending on the form of release (extract, tincture, capsules) and the concentration of active substances. It is recommended to follow the instructions on the package. It is not recommended to use echinacea for more than 8 weeks in a row.

Sources: Bades based on Echinacea extract.

Research: Many studies have shown that echinacea can reduce the duration and severity of colds. However, the research results are ambiguous, and some studies do not confirm the effectiveness of Echinacea.

Probiotics and prebiotics

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. Prebiotics are undigested dietary fiber, which serve as a nutrient medium for probiotics, contributing to their growth and activity in the intestines.

The mechanism of action: Probiotics and prebiotics affect the immune system through the following mechanisms:

Improving the barrier function of the intestine: probiotics strengthen the intestinal mucosa, preventing the penetration of pathogens into the bloodstream.
Stimulation of the immune response: probiotics activate immune cells in the intestines, enhancing their ability to fight infections.
Competitive crowding out pathogens: probiotics compete with pathogenic bacteria for nutrients and attachments in the intestines.
Modulation of intestinal microbiots: probiotics and prebiotics contribute to maintaining a healthy balance of intestinal microbiots, which is critical of the normal functioning of the immune system.

Dosage: The dosage of probiotics is expressed in a of the (colony -forming units). It is recommended to use probiotics with a content of at least 1-10 billion in a day. The dosage of prebiotics is usually 3-5 grams per day.

Sources:

Probiotics: fermented products (yogurt, kefir, sauerkraut, kimchi), dietary supplements with probiotics.
Prebiotics: onions, garlic, bananas, asparagus, artichokes, oats, apples.

Research: Studies have shown that probiotics can reduce the risk of respiratory infections, diarrhea caused by antibiotics, and other diseases. Prebiotics can also improve immune function and general health.

Curcumin

Kurkumin is an active component of turmeric, spices, widely used in Indian cuisine and traditional medicine. Kurkumin has powerful antioxidant, anti -inflammatory and immunomodulating properties.

The mechanism of action: Kurkumin affects the immune system through the following mechanisms:

Antioxidant effect: Kurkumin neutralizes free radicals, protecting cells from oxidative stress.
Anti -inflammatory action: Kurkumin suppresses the production of pro -inflammatory cytokines, reducing inflammation in the body.
Immunomodulatory effect: Kurkumin modulates the activity of immune cells, such as T-lymphocytes and B-lymphocytes, contributing to a balanced immune response.

Dosage: Kurkumin is poorly absorbed in the body. To increase bioavailability, it is recommended to use turmeric along with black pepper (piperin) or in the form of lipos. The recommended dose of curcumin is 500-2000 mg per day.

Sources: Turmeric, dietary supplements with turmeric.

Research: Studies have shown that curcumin can improve the immune function, reduce inflammation and protect against chronic diseases.

Black Buzina (Sambucus Nigra)

Black Buzina is a plant whose fruits are traditionally used to treat colds and influenza. The fruits of an elderberry contain anthocyans, flavonoids and other biologically active substances that have antioxidant, antiviral and immunomodulating properties.

The mechanism of action: Buzina Black has an impact on the immune system through the following mechanisms:

Antiviral activity: Buzina extract inhibits the replication of the influenza virus and other viruses.
Stimulation of the immune response: Buzina stimulates the production of cytokines, enhancing the immune response to the infection.
Antioxidant action: Anthocyans contained in an elderberry neutralize free radicals, protecting the cells from oxidative stress.

Dosage: The dosage of an elderberry extract varies depending on the form of release (syrup, capsules, loafers) and the concentration of active substances. It is recommended to follow the instructions on the package. It is not recommended to consume raw fruits of an elderberry, as they can contain toxic substances.

Sources: Bades based on an extract of an elderberry.

Research: Studies have shown that an elderberry extract can reduce the duration and severity of influenza and colds.

Garlic (Allium sativum)

Garlic is a plant that is widely used in cooking and traditional medicine. Garlic contains allicin, a sulfur -containing compound that has antibacterial, antiviral, antifungal and immunomodulating properties.

The mechanism of action: Garlic affects the immune system through the following mechanisms:

Antimicrobial activity: allicin contained in garlic destroys bacteria, viruses and fungi.
Stimulation of the immune response: garlic stimulates the activity of immune cells, such as macrophages and NK cells.
Anti -inflammatory effect: garlic inhibits the production of pro -inflammatory cytokines.

Dosage: It is recommended to use 1-2 cloves of garlic per day. Bades with garlic extract can also be effective.

Sources: Fresh garlic, dietary supplements with garlic extract.

Research: Studies have shown that garlic can reduce the risk of colds and reduce their duration.

Ginger (Zingiber Officinale)

Ginger is the root of a plant widely used in cooking and traditional medicine. Ginger contains ginerols, shogaolas and other biologically active substances that have antioxidant, anti -inflammatory, antiviral and immunomodulating properties.

The mechanism of action: Ginger affects the immune system through the following mechanisms:

Anti -inflammatory action: gingorols and shogaols contained in ginger suppress the production of pro -inflammatory cytokines.
Antioxidant effect: Ginger neutralizes free radicals, protecting cells from oxidative stress.
Antiviral activity: ginger can inhibit the replication of some viruses.

Dosage: It is recommended to use 1-2 grams of fresh ginger per day. Dietary dietary supplements can also be effective.

Sources: Fresh ginger, dietary supplements with ginger extract.

Research: Studies have shown that ginger can alleviate the symptoms of colds, such as cough, runny nose and sore throat.

Церола (Malpighia marginalized)

Acerola, also known as the Barbados cherry, is a tropical fruit, which is exceptionally high in vitamin C. Acorola also contains other antioxidants such as carotenoids and flavonoids.

The mechanism of action: Acourol affects the immune system due to the high content of vitamin C and other antioxidants:

Antioxidant effect: vitamin C and other antioxidants contained in acorn, neutralize free radicals, protecting cells from oxidative stress.
Support for immune function: Vitamin C stimulates the production of leukocytes and enhances their activity.

Dosage: The dosage of the acurola extract varies depending on the concentration of vitamin C. It is recommended to follow the instructions on the packaging.

Sources: Dietary dietary supplements based on acurola extract.

Astragalus Mambranaceus)

Astragal is a plant used in traditional Chinese medicine to strengthen immunity and treat various diseases. Astragal contains polysaccharides, flavonoids and other biologically active substances that have immunomodulating, antioxidant and anti -inflammatory properties.

The mechanism of action: Astragal affects the immune system through the following mechanisms:

Stimulation of the immune response: Astragal stimulates the activity of immune cells, such as T-lymphocytes and NK cells.
Antioxidant effect: Astragal neutralizes free radicals, protecting the cells from oxidative stress.
Anti -inflammatory action: Astragal suppresses the production of pro -inflammatory cytokines.

Dosage: The dosage of the astral extract varies depending on the form of the release (capsules, tablets, tincture) and the concentration of active substances. It is recommended to follow the instructions on the package.

Sources: Dietary dietary supplements based on Astragal extract.

Lacterrin

Lactorerin is an iron -binding glycoprotein contained in milk and other biological liquids, such as saliva and tears. Lacterrin has antimicrobial, antiviral, anti -inflammatory and immunomodulating properties.

The mechanism of action: Lacterrin affects the immune system through the following mechanisms:

Antimicrobial activity: Lacterrin binds iron, depriving bacteria and fungi of the necessary nutrient for growth and reproduction.
Antiviral activity: Lacterrin can inhibit the penetration of viruses into cells.
Immunomodulatory effect: Lacterrin stimulates the activity of immune cells and regulates the production of cytokines.
Anti -inflammatory action: Lacterrin suppresses the production of pro -inflammatory cytokines.

Dosage: The dosage of Lacterrin varies depending on the purpose of the application. It is recommended to consult a doctor.

Sources: Dietary dietary supplements with lactoerrin, colostrum.

Transfer factor

Transfer factor is a molecule contained in colostrum and other biological fluids, which transfers immune information from mother to child. Transfer factor contains peptides and other molecules that activate immune cells and enhance their ability to fight infections.

The mechanism of action: Transfer factor affects the immune system through the following mechanisms:

Transfer of immune information: Transfer factor transfers information about threats to immune cells, increasing their ability to recognize and destroy pathogens.
Activation of immune cells: transfer factor activates immune cells, such as T-lymphocytes and NK cells.
Modulation of the immune response: Transfer factor regulates the production of cytokines, contributing to a balanced immune response.

Dosage: The dosage of the factor transfer varies depending on the manufacturer and the concentration of active substances. It is recommended to follow the instructions on the package.

Sources: Bady with transfer factor, colostrum.

Peptides

Peptides are short amino acid chains that play an important role in the regulation of many biological processes, including an immune response. Some peptides have immunomodulating properties, stimulating the activity of immune cells and improving their ability to fight infections.

The mechanism of action: Peptides affect the immune system through various mechanisms, depending on their amino acid sequence and structure. Some peptides can:

Activate immune cells: stimulate the activity of T-lymphocytes, B-lymphocytes and NK cells.
Modulate the production of cytokines: adjust the development of pro -inflammatory and anti -inflammatory cytokines.
Improve the barrier function of the intestine: strengthen the intestinal mucosa, preventing the penetration of pathogens into the bloodstream.

Dosage: The dosage of peptides varies depending on their type and purpose of application. It is recommended to consult a doctor.

Sources: Bades with peptides.

Polisaccharides

Polysaccharides are complex carbohydrates consisting of many monosaccharides. Some polysaccharides, such as beta-glucans, have immunomodulating properties, stimulating the activity of immune cells and improving their ability to fight infections.

The mechanism of action: Polysaccharides affect the immune system through the following mechanisms:

Activation of immune cells: polysaccharides stimulate the activity of macrophages, NK cells and other immune cells.
An increase in the production of cytokines: polysaccharides stimulate the production of cytokines, signal molecules that coordinate the immune response.
Improving phagocytosis: polysaccharides enhance the ability of phagocytes to absorb and destroy pathogens.

Dosage: The dosage of polysaccharides varies depending on their type and source. It is recommended to follow the instructions on the package.

Sources: Bades with polysaccharides, mushrooms (Reishi, Shiytake, Cordyceps), oats.

Beta-glucan

Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and cereals. Beta-glucans have pronounced immunomodulating properties, stimulating the activity of immune cells and improving their ability to fight infections.

The mechanism of action: Beta-glucans affect the immune system through the following mechanisms:

Activation of macrophages: beta-glucans are associated with receptors on the surface of macrophages, activating them and increasing their ability to absorb and destroy pathogens.
An increase in the production of cytokines: beta-glucans stimulate the production of cytokines, signal molecules that coordinate the immune response.
Activation of NK cells: beta-glucans activate NK cells, increasing their ability to destroy infected and tumor cells.

Dosage: The dosage of beta-glucans varies depending on their source and purity. It is recommended to follow the instructions on the package.

Sources: Bades with beta-glucans, mushrooms (Reishi, Shiytake, Cordyceps), oats, barley.

Colostrum (colostrum)

Colostrum, or colostrum, is the first form of milk produced by mammals after childbirth. Belarusily rich in antibodies, immune cells, growth factors and other biologically active substances that provide protection of the newborn from infections and stimulate its immune system.

The mechanism of action: Colostrum affects the immune system through the following mechanisms:

Antibody transmission: Colostrum contains antibodies that neutralize pathogens and prevent the development of infections.
Activation of immune cells: Colostrum contains immune cells, such as leukocytes that fight infections.
Improving the barrier function of the intestine: Colostrum contains growth factors that strengthen the intestinal mucosa, preventing the penetration of pathogens into the bloodstream.
Immunomodulatory effect: Colostrum contains factors that regulate the activity of immune cells and the production of cytokines.

Dosage: The dosage of the colostrum varies depending on the form of release (capsules, powder) and the concentration of active substances. It is recommended to follow the instructions on the package.

Sources: Bades with a colostrum.

Medicinal mushrooms (Reishi, Shiytake, Cordyceps)

Medicinal mushrooms, such as Reish, Shiytake and Cordyceps, are widely used in traditional medicine to strengthen immunity and treat various diseases. These mushrooms contain polysaccharides, triterpenes and other biologically active substances that have immunomodulating, antioxidant and anti -inflammatory properties.

The mechanism of action: Medicinal mushrooms affect the immune system through the following mechanisms:

Activation of immune cells: polysaccharides contained in mushrooms stimulate the activity of macrophages, NK cells and other immune cells.
An increase in the production of cytokines: polysaccharides stimulate the production of cytokines, signal molecules that coordinate the immune response.
Antioxidant action: triterpen

Immunity Support: Bad Rating