TOP dietary supplements for immunity during a cold

Top Badov for immunity during colds: detailed analysis and choice of choice

Section 1: Understanding of immunity and colds

1. What is immunity? Immunity is a complex biological system that protects the body from harmful agents, such as bacteria, viruses, fungi and parasites. It includes innate and acquired immunity. Congenital immunity is the first line of defense, which provides a quick but non -specific reaction to the invasion. The acquired immunity develops over time in response to specific pathogens and provides more purposeful and long -term protection. Key components of the immune system include white blood cells (leukocytes), antibodies, cytokines and lymphoid organs (lymph nodes, spleen, thymus).

2. The mechanisms of the immune system: The immune system works through complex interactions between different cells and molecules. When the pathogen penetrates the body, the cells of congenital immunity, such as macrophages and neutrophils, absorb and destroy it. At the same time, they release cytokines, signal molecules that attract other immune cells to the place of infection and launch an inflammatory reaction. The cells of acquired immunity, T cells and B cells recognize specific antigens (molecules on the surface of pathogens) and launch a more targeted immune response. The T-cells destroy infected cells, and the B cells produce antibodies that neutralize pathogens and facilitate their destruction.

3. What is a cold and flu? A cold and influenza are common respiratory diseases caused by various viruses. A cold is usually caused by rhinoviruses, and the flu – flu viruses (a, b and C). Symptoms of colds usually include a runny nose, sore throat, cough and light fatigue. The symptoms of influenza are usually more pronounced and include high temperature, chills, muscle pain, headache and severe fatigue.

4. The role of immunity in the fight against colds and influenza: An effective immune system plays a decisive role in preventing and alleviating the symptoms of colds and influenza. It helps the body quickly recognize and destroy viruses, reduce the duration of the disease and prevent complications. Strong immunity can also reduce the risk of infection with viruses causing a cold and influenza.

5. Factors weakening immunity: Various factors can weaken the immune system and increase susceptibility to colds. These include:

   • Lack of sleep: Insufficient sleep can reduce the activity of immune cells and increase the risk of infection.
   • Chronic stress: Long -term stress can suppress the immune system, making the body more vulnerable to infections.
   • Inal meals: The deficiency of nutrients, such as vitamins and minerals, can disrupt the function of immune cells.
   • Age: The immune system weakens with age, which makes the elderly more susceptible to infections.
   • Chronic diseases: Some chronic diseases, such as diabetes and autoimmune diseases, can weaken the immune system.
   • Smoking and drinking alcohol: Smoking and alcohol consumption can damage immune cells and increase the risk of infections.
   • Lack of physical activity: Regular physical exercises strengthen the immune system, and a lack of physical activity can weaken it.

Section 2: Dietrs to support immunity during colds

1. Vitamin C (ascorbic acid):

   • The role in the immunity: Vitamin C is a powerful antioxidant that protects immune cells from damage caused by free radicals. It also stimulates the production and function of leukocytes, especially neutrophils and lymphocytes, which play a key role in the fight against infections. Vitamin C is involved in the synthesis of collagen necessary to maintain the integrity of barrier tissues, such as the skin and mucous membranes that prevent the penetration of pathogens into the body.
   • Scientific research: Numerous studies have shown that vitamin C can reduce the duration and severity of colds. A meta-analysis of research conducted by the Cocran Library showed that regular intake of vitamin C could slightly reduce the risk of colds and reduce its duration by one day.
   • Dosage and form of release: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. During the cold, the dosage can be increased to 1000-2000 mg per day. Vitamin C is available in various forms, including tablets, capsules, powders and sparkling tablets. Spying tablets can be more convenient for consumption, especially with sore throat.
   • Side effects and contraindications: Vitamin C is usually safe in recommended doses. However, high doses can cause a stomach disorder, diarrhea and the formation of kidney stones in predisposed people. Vitamin C should be used with caution to people with kidney diseases, hemochromatosis and glucose-6-phosphate dehydrogenase deficiency.

2. Vitamin D (cholegalciferol):

   • The role in the immunity: Vitamin D plays an important role in the regulation of the immune system. It stimulates the production of antimicrobial peptides, such as Katelicidin and defensins, which destroy bacteria and viruses. Vitamin D also modulates an inflammatory reaction, preventing excessive inflammation, which can damage the tissue.
   • Scientific research: Vitamin D deficiency is associated with an increased risk of respiratory infections, including a cold and influenza. Studies have shown that taking vitamin D additives can reduce the risk of respiratory infections, especially in people with vitamin D. Analysis of studies published in British Medical Journal, showed that vitamin D reduces the risk of an acute respiratory infection by 12%.
   • Dosage and form of release: The recommended daily dose of vitamin D is 600 IU (international units) for adults. During the cold, the dosage can be increased to 2000-4000 IU per day, especially in people with vitamin D deficiency. Vitamin D is available in various forms, including capsules, tablets, drops and chewing sweets. Vitamin D3 (cholecalciferol) is a preferred form, as it is better absorbed by the body.
   • Side effects and contraindications: Vitamin D is usually safe in recommended doses. However, high doses can cause hypercalcemia (an increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and kidney problems. Vitamin D should be used with caution to people with hypercalcemia, hyperparathyroidism and sarcoidosis.

3. Zinc:

   • The role in the immunity: Zinc is an important trace element necessary for the normal function of immune cells. It participates in the development and activation of T cells and B cells, as well as in the production of cytokines. Zinc also has antioxidant properties and protects immune cells from damage.
   • Scientific research: Studies have shown that zinc can reduce the duration and severity of colds. The meta-analysis of studies conducted by the Kokranov library showed that the use of zinc within 24 hours after the appearance of symptoms of a cold can reduce its duration by one day and reduce the severity of the symptoms.
   • Dosage and form of release: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. During the cold, the dosage can be increased to 30-50 mg per day. Zinc is available in various forms, including tablets, capsules, candies and syrups. Lollows with zinc can be especially effective, as they provide local effects on the throat.
   • Side effects and contraindications: Zinc is usually safe in recommended doses. However, high doses can cause nausea, vomiting, diarrhea and copper deficiency. Zinc should be caused by people with kidney diseases and copper failure. Taking zinc can disrupt the assimilation of some drugs such as antibiotics and diuretics.

4. SOUTINATEA:

   • The role in the immunity: Echinacea is a herbaceous plant that is traditionally used to strengthen the immune system. It contains active compounds, such as polysaccharides, alkylamides and flavonoids that stimulate the activity of immune cells, such as macrophages and NK cells (natural killers). Echinacea also has anti -inflammatory properties.
   • Scientific research: Studies have shown that echinacea can reduce the risk and duration of colds. The meta-analysis of research, published in the journal Lancet Infectious Diseases, showed that Echinacea can reduce the risk of a cold by 58% and reduce its duration by 1.4 days.
   • Dosage and form of release: Echinacea is available in various forms, including capsules, tablets, tinctures and teas. The dosage depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
   • Side effects and contraindications: Echinacea is usually safe, but can cause allergic reactions in some people, especially in those who have an allergy to plants of the Astrov family (chamomile, ragweed, calendula). Echinacea is not recommended for people with autoimmune diseases, such as rheumatoid arthritis and systemic lupus erythematosus, as well as pregnant and nursing women.

5. Probiotics:

   • The role in the immunity: Probiotics are living microorganisms that benefit health in sufficient quantities. They improve the balance of intestinal microflora, which plays an important role in the immune system. The intestine contains most of the body’s immune cells, and a healthy microflora helps stimulate the immune response and prevent the growth of harmful bacteria and viruses.
   • Scientific research: Studies have shown that probiotics can reduce the risk of respiratory infections such as colds and flu. Research meta-analysis, published in the journal Cochrane Database of Systematic Reviews, showed that probiotics can reduce the risk of an acute respiratory infection by 47% and reduce its duration by 1.1 days.
   • Dosage and form of release: Probiotics are available in various forms, including capsules, tablets, powders and yogurts. The dosage is expressed in the amount of CO (colony -forming units). The recommended dose for maintaining immunity is 1-10 billion in a day. It is important to choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium.
   • Side effects and contraindications: Probiotics are usually safe, but can cause temporary side effects, such as bloating and gas formation, especially at the beginning of the intake. Probiotics should be used with caution to people with weakened immunity and severe diseases.

6. Black Buzina (Sambucus Nigra):

   • The role in the immunity: Black Buzina is a plant that is traditionally used to treat colds and influenza. It contains active compounds, such as flavonoids and anthocyans, which have antioxidant and antiviral properties. Black Buzina can block the attachment of viruses to cells and prevent their reproduction.
   • Scientific research: Studies have shown that Buzina Black can reduce the duration and severity of the flu. The study published in the journal Journal of International Medical Research showed that taking the black bezine extract reduces the duration of the flu for 4 days and facilitates symptoms.
   • Dosage and form of release: Black Buzina is available in various forms, including syrups, capsules, tablets and candies. The dosage depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
   • Side effects and contraindications: Blazina is usually safe, but can cause nausea and diarrhea in some people. Black Buzin should not be consumed raw, as it contains cyanide. Black Black should be used with caution to people with autoimmune diseases and pregnant and nursing women.

7. Garlic (Allium sativum):

   • The role in the immunity: Garlic is a plant that has powerful antimicrobial and anti -inflammatory properties. It contains an active compound of allicin, which has antibacterial, antiviral and antifungal activity. Garlic also stimulates the activity of immune cells.
   • Scientific research: Studies have shown that garlic can reduce the risk and duration of colds. The study published in the journal Advances in Therapy showed that taking garlic additives reduces the risk of colds by 63% and reduces its duration by 70%.
   • Dosage and form of release: Garlic can be consumed fresh, as well as in the form of capsules, tablets and powders. The recommended dose is 1-2 cloves of garlic per day or an equivalent number of additives.
   • Side effects and contraindications: Garlic can cause heartburn, bloating and unpleasant odor from the mouth. Garlic can dilute blood, so it should be used with caution to people taking anticoagulants.

8. Ginger (Zingiber Officinale):

   • The role in the immunity: Ginger is a plant that has anti -inflammatory and antioxidant properties. It contains active compounds, such as gingerols that can reduce inflammation and alleviate the symptoms of colds and influenza, such as sore throat and cough.
   • Scientific research: Studies have shown that ginger can alleviate the symptoms of colds and influenza. The study published in the journal Journal of Ethnopharmacology showed that ginger has antiviral activity against rhinoviruses causing a cold.
   • Dosage and form of release: Ginger can be consumed fresh, as well as in the form of tea, capsules and tablets. The recommended dose is 1-2 grams of ginger per day.
   • Side effects and contraindications: Ginger can cause heartburn and stomach disorder in some people. Ginger can dilute blood, so it should be used with caution to people taking anticoagulants.

9. Kurkuma (Curcuma longa):

   • The role in the immunity: Turmeric is a spice that contains an active combination of curcumin, which has powerful anti -inflammatory and antioxidant properties. Kurkumin can modulate the immune system and help fight infections.
   • Scientific research: Studies have shown that Kurkumin can have antiviral activity. The study published in the journal Journal of Nutritional Biochemistry showed that Kurkumin could inhibit the replication of the influenza virus.
   • Dosage and form of release: Turmeric can be consumed as a spice in food, as well as in the form of capsules and tablets. The recommended dose is 500-2000 mg of curcumin per day. It is important to use turmeric along with black pepper, as the piperin contained in black pepper improves its absorption.
   • Side effects and contraindications: Turmeric is usually safe, but can cause stomach disorder in some people. Turmeric should be used with caution to people with gallbladder diseases.

10. Selenium:

    • The role in the immunity: Selenium is a trace element necessary for the normal function of the immune system. It is involved in the production of antioxidant enzymes that protect immune cells from damage. Selenium also plays a role in the activation of T cells and B cells.
    • Scientific research: Selena deficiency can weaken the immune system and increase the risk of infections. Studies have shown that taking selenium additives can improve the immune response and reduce the risk of respiratory infections.
    • Dosage and form of release: The recommended daily dose of selenium is 55 mcg for adults. Selenium is available in various forms, including tablets, capsules and liquids.
    • Side effects and contraindications: Selenium is usually safe in recommended doses. However, high doses can cause selenosis, which can lead to nausea, vomiting, hair loss and nerves damage. Selenium should be used with caution to people with kidney and liver diseases.

Section 3: How to choose and take dietary supplements for immunity

1. Consultation with a doctor: Before you start taking any dietary supplements, especially during the cold, it is important to consult a doctor. The doctor will be able to evaluate your health status, identify possible contraindications and choose the optimal dosage.

2. The choice of quality products: When choosing dietary supplements, pay attention to the reputation of the manufacturer, the availability of quality certificates and consumer reviews. Avoid products with a dubious composition and obscure origin.

3. Dosage compliance: Do not exceed the recommended dosage indicated on the packaging. An overdose can cause side effects and negatively affect health.

4. A combination with proper nutrition and lifestyle: Bades are not replacing a healthy diet and lifestyle. To maintain strong immunity, it is important to adhere to a balanced diet rich in fruits, vegetables and whole grains, regularly play sports, get enough sleep and avoid stress.

5. Accounting for individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, health status and the presence of chronic diseases.

6. Interaction with drugs: Some dietary supplements can interact with medicines, so it is important to inform the doctor about all the drugs that you take.

7. Duration of admission: The duration of the reception of dietary supplements can vary depending on the specific product and the purpose of the reception. Some dietary supplements, such as vitamin C and zinc, can be taken for a short period of time to alleviate the symptoms of colds. Other dietary supplements, such as probiotics and vitamin D, can be taken on an ongoing basis to maintain immunity.

8. Monitoring of the effect: Carefully monitor your health state and mark any changes after the start of receiving dietary supplements. If you notice any side effects, stop taking and consult a doctor.

9. Bad storage: Keep dietary supplements in accordance with the instructions on the package, in a cool and dry place, inaccessible to children.

10. Reasonable approach: Remember that dietary supplements are not a miraculous remedy for all diseases. They can be useful for maintaining immunity and alleviating the symptoms of colds, but do not replace the full treatment prescribed by the doctor.

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