Top dietary supplements to strengthen immunity

TOP Badov to strengthen immunity: Complete health support guide

Section 1: Fundamentals of immunity and the role of dietary supplements

1. What is immunity? Immunity is a complex system of biological structures and processes in the body that protects against diseases. It recognizes and destroys pathogens, such as bacteria, viruses, fungi and parasites, as well as its own altered cells, for example, cancer. Immunity can be divided into congenital and acquired.

   • Inborn immunity: The first line of protection acting immediately after the pathogen enters the body. It includes physical barriers (leather, mucous membranes), fagocytes (neutrophils, macrophages), natural killers (NK cells) and a complement system. Congenital immunological memory does not have an immunological memory.
   • Acquired immunity: It develops in response to the influence of specific pathogens. It includes humoral immunity (B-lymphocytes producing antibodies) and cellular immunity (T-lymphocytes that destroy infected cells). The acquired immunity has immunological memory, allowing the body to respond faster and more efficiently to repeated meetings with the same pathogen.

2. Factors affecting immunity: Many factors affect the state of the immune system, including:

   • Nutrition: The lack of nutrients, especially vitamins, minerals and proteins, weakens the immune system.
   • Dream: The lack of sleep (less than 7-8 hours a day) reduces the activity of immune cells.
   • Stress: Chronic stress suppresses the immune system, increasing susceptibility to infections.
   • Age: Immunity weakens with age (immunostation).
   • Physical activity: Moderate physical activity strengthens the immune system, and excessive – weakens.
   • Bad habits: Smoking and alcohol abuse negatively affect the immune system.
   • Environment: Air pollution and the effects of toxic substances weaken the immune system.
   • Diseases: Some diseases, such as HIV, autoimmune diseases and cancer, suppress the immune system.

3. The role of dietary supplements in strengthening immunity: Biologically active additives (dietary supplements) can be useful for maintaining immunity, especially during periods of increased risk of diseases or in the presence of nutrient deficiency. They are not medicines and do not replace full nutrition and a healthy lifestyle, but can complement them. It is important to understand that the effectiveness of dietary supplements can vary, and before their use it is necessary to consult a doctor. Bades can affect the immune system in various ways:

   • Support for the work of immune cells: Some dietary supplements contain substances necessary for the normal functioning of immune cells (for example, vitamin D, zinc).
   • Stimulation of the immune response: Other dietary supplements can stimulate the activity of immune cells and enhance the immune response to infection (for example, echinacea).
   • Antioxidant Protection: Many dietary supplements contain antioxidants that protect immune cells from damage to free radicals (for example, vitamin C, selenium).
   • Support for intestinal health: Some dietary supplements contain probiotics and prebiotics that support a healthy intestinal microflora, which plays an important role in immunity.

Section 2: Vitamins for immunity

1. Vitamin C (ascorbic acid): One of the most famous vitamins for immunity.

   • The mechanism of action: Antioxidant protects immune cells from damage to free radicals. Participates in the synthesis of collagen necessary to maintain the barrier function of the skin and mucous membranes. It stimulates the production and activity of leukocytes (white blood cells).
   • Benefit: Reduces the duration and severity of colds. Supports the function of immune cells. Improves wound healing.
   • Recommended dose: 75-90 mg per day for adults. During the period of the disease, the dose can be increased to 500-1000 mg per day, divided into several doses.
   • Sources: Citrus fruits, kiwi, strawberries, pepper, broccoli, spinach.
   • Side effects: In high doses can cause stomach disorder, diarrhea.

2. Vitamin D (calciferol): An important vitamin for immune regulation.

   • The mechanism of action: Regulates the expression of genes involved in the immune response. It stimulates the production of antimicrobial peptides that destroy pathogens. Supports the function of immune cells, such as T-lymphocytes.
   • Benefit: Reduces the risk of respiratory infections, including flu and Covid-19. Improves the immune response to vaccination. Reduces inflammation.
   • Recommended dose: 600-800 IU (international units) per day for adults. The dose can be increased to 2000-4000 IU per day with vitamin D deficiency, under the supervision of a doctor.
   • Sources: Bold fish (salmon, mackerel, tuna), egg yolks, enriched products (milk, cereals). Vitamin D is synthesized in the skin under the influence of sunlight.
   • Side effects: In high doses, it can cause hypercalcemia (an increased level of calcium in the blood), nausea, weakness.

3. Vitamin E (Tokoferol): A powerful antioxidant that supports immunity.

   • The mechanism of action: Antioxidant, protects immune cells from oxidative stress. Improves the function of T-lymphocytes and NK cells. Stimulates the production of antibodies.
   • Benefit: Improves the immune response in the elderly. Protects against damage to the lungs during respiratory infections. Supports the health of the skin and mucous membranes.
   • Recommended dose: 15 mg per day for adults.
   • Sources: Vegetable oils (sunflower, olive), nuts, seeds, avocados, green leafy vegetables.
   • Side effects: In high doses, the risk of bleeding can increase.

4. Vitamin A (Retinol): It is important for maintaining barrier functions and immune regulation.

   • The mechanism of action: Supports the health of the mucous membranes, which are an important barrier against infections. Participates in the development and functioning of immune cells, such as T-lymphocytes and B lymphocytes. Regulates inflammation.
   • Benefit: Reduces the risk of respiratory infections, especially in children. Improves the immune response to vaccination. Supports the health of the skin and eyes.
   • Recommended dose: 900 μg for men, 700 mcg for women per day.
   • Sources: Liver, fish oil, dairy products, eggs. In the form of beta-carotene (predecessor of vitamin A) is contained in carrots, pumpkin, sweet potatoes, spinach.
   • Side effects: In high doses, toxicity can cause, especially during pregnancy.

5. B vitamins B: A complex of vitamins involved in the energy exchange and maintaining the health of the nervous system is also important for immunity.

   • Vitamin B6 (Pyridoxin): It is necessary for the production of antibodies and maintaining the function of T-lymphocytes. Vitamin B6 deficiency can weaken the immune system.
   • Vitamin B12 (cobalamin): It is important for the development and functioning of immune cells. Vitamin B12 deficiency can lead to a decrease in immunity and increased susceptibility to infections.
   • Folic acid (vitamin B9): It is necessary for the synthesis of DNA and cell division, including immune cells. Folic acid deficiency can weaken the immune system.

Section 3: Minerals for immunity

1. Zinc: Key mineral for immune function.

   • The mechanism of action: Participates in the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells. It is necessary for the production of cytokines, signal molecules that regulate the immune response. It has antioxidant properties.
   • Benefit: Reduces the duration and severity of colds. Improves the immune response to vaccination. Supports wound healing. Reduces the risk of infections in the elderly.
   • Recommended dose: 11 mg per day for men, 8 mg per day for women.
   • Sources: Red meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
   • Side effects: In high doses, it can cause nausea, vomiting, diarrhea, suppression of the immune system.

2. Selenium: An important antioxidant and immunomodulator.

   • The mechanism of action: Antioxidant protects immune cells from damage to free radicals. Participates in the synthesis of glutathioneperoxidase, an important antioxidant enzyme. Supports the function of immune cells, such as NK cells. Regulates inflammation.
   • Benefit: Improves the immune response to viral infections. Reduces the risk of cancer. Supports thyroid function, which plays an important role in immunity.
   • Recommended dose: 55 μg per day for adults.
   • Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
   • Side effects: In high doses, the toxicity manifested in hair loss, damage to nails, dermatitis can cause.

3. Iron: It is necessary for the production of hemoglobin and the transportation of oxygen, as well as for the immune function.

   • The mechanism of action: Participates in the development and functioning of immune cells, such as T-lymphocytes and macrophages. It is necessary for the production of enzymes involved in the immune response.
   • Benefit: Supports energy metabolism and reduces fatigue, which indirectly affects immunity. Prevents iron deficiency anemia, which can weaken the immune system.
   • Recommended dose: 8 mg per day for men, 18 mg per day for women. During pregnancy, the need for iron increases.
   • Sources: Red meat, poultry, fish, legumes, green leafy vegetables.
   • Side effects: In high doses can cause constipation, nausea, vomiting.

4. Copper: Important for the operation of the immune system and antioxidant protection.

   • The mechanism of action: Participates in the synthesis of enzymes necessary for the immune function. It has antioxidant properties. Supports the function of neutrophils, fagocytic cells that destroy pathogens.
   • Benefit: Supports the immune function and prevents copper deficiency, which can weaken the immune system.
   • Recommended dose: 900 mcg per day for adults.
   • Sources: Seafood, nuts, seeds, legumes, liver.
   • Side effects: In high doses, it can cause nausea, vomiting, diarrhea.

Section 4: Plant dietary supplement for immunity

1. SOUTINATEA: One of the most popular plant tools to strengthen immunity.

   • The mechanism of action: It stimulates the activity of immune cells, such as macrophages and NK cells. Increases the production of interferon, antiviral protein. It has anti -inflammatory properties.
   • Benefit: Reduces the duration and severity of colds. Reduces the risk of relapse of respiratory infections.
   • Application: Take at the first signs of colds.
   • Output forms: Capsules, tablets, tinctures, teas.
   • Side effects: Rarely causes allergic reactions, stomach disorder. Not recommended for autoimmune diseases.

2. Garlic: It has antimicrobial and immunomodulating properties.

   • The mechanism of action: Contains allicin, compound with antimicrobial and antiviral properties. Stimulates the activity of immune cells. It has antioxidant properties.
   • Benefit: Reduces the risk of colds. Reduces the duration of the cold. It has antibacterial and antifungal properties.
   • Application: It can be consumed fresh, in the composition of dishes, in the form of capsules or tablets.
   • Output forms: Fresh garlic, capsules, tablets, powder.
   • Side effects: It can cause heartburn, belching, stomach disorder. It can dilute blood, so caution should be taken when taking anticoagulants.

3. Ginseng: Adaptogen, which increases the body’s resistance to stress and strengthen immunity.

   • The mechanism of action: Stimulates the activity of immune cells. Improves the body’s adaptation to stress. It has antioxidant properties.
   • Benefit: Improves the immune response to vaccination. Reduces the risk of respiratory infections. Increases energy and reduces fatigue.
   • Application: Take during an increased risk of diseases or with fatigue.
   • Output forms: Capsules, tablets, tinctures, teas.
   • Side effects: It can cause insomnia, nervousness, headache. It can interact with some drugs.

4. Ginger: It has anti -inflammatory and antioxidant properties.

   • The mechanism of action: Contains ginerols, compounds with anti -inflammatory and antioxidant properties. Improves blood circulation and warm the body. Relieves nausea.
   • Benefit: It relieves the symptoms of colds and influenza, such as sore throat, cough and runny nose. Strengthens immunity.
   • Application: It can be consumed fresh, as part of tea, in the form of capsules or tablets.
   • Output forms: Fresh ginger, capsules, tablets, powder, tea.
   • Side effects: It can cause heartburn, stomach disorder. It can dilute blood, so caution should be taken when taking anticoagulants.

5. Black Buzina (Sambucus Nigra): It has antiviral and immunomodulating properties.

   • The mechanism of action: Contains anti -oxidants with antiviral properties. Inhibits the replication of influenza viruses. It stimulates the production of cytokines that regulate the immune response.
   • Benefit: Reduces the duration and severity of the flu. Facilitates the symptoms of colds.
   • Application: Take at the first signs of flu or colds.
   • Output forms: Syrup, capsules, tablets, candies.
   • Side effects: Rarely causes a stomach disorder. Do not use raw berries of an elderberry, as they can be toxic.

Section 5: Probiotics and prebiotics for immunity

1. Probiotics: Living microorganisms that benefit health, especially for the intestines.

   • The mechanism of action: Improve the composition of intestinal microflora. Strengthen the barrier function of the intestine, preventing the penetration of pathogens into the bloodstream. Stimulate the activity of immune cells in the intestines. Substances are produced that suppress the growth of pathogenic bacteria.
   • Benefit: Improve digestion. Reduce the risk of developing diarrhea caused by antibiotics. Support the immune system. Reduce the risk of allergies.
   • Choice recommendations: Choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium. Pay attention to the amount of bacteria (some kind of colony -forming units).
   • Sources: Dairy products (yogurt, kefir), sauerkraut, kimchi, Miso.
   • Output forms: Capsules, tablets, powders, liquid forms.
   • Side effects: At the beginning of the intake, gas formation and bloating can be caused.

2. Prebiotics: Interesting fibers serving with food for beneficial bacteria in the intestines.

   • The mechanism of action: They stimulate the growth and activity of beneficial bacteria in the intestines. Improve the composition of intestinal microflora. Strengthen the barrier function of the intestine.
   • Benefit: Improve digestion. Support the immune system. Reduce the risk of constipation.
   • Choice recommendations: The most common prebiotics are inulin, fructoligosaccharides (phos) and galactooligosaccharides (state).
   • Sources: Onions, garlic, asparagus, bananas, Jerusalem artichoke, chicory, oats.
   • Output forms: Powers, capsules, tablets.
   • Side effects: In large quantities, gas formation and bloating can cause.

Section 6: Other dietary supplements for immunity

1. Omega-3 fatty acids: Important for immune regulation and reduction of inflammation.

   • The mechanism of action: Adjust inflammation. The function of immune cells modulates. Improve the composition of cell membranes.
   • Benefit: Reduce the risk of chronic diseases. Support the health of the cardiovascular system. Improve the function of the brain. Support the immune system.
   • Recommended dose: 1-2 grams per day containing EPC (eicopascentaenoic acid) and DGK (non-oxahexenoic acid).
   • Sources: Fat fish (salmon, mackerel, sardines), linen seed, chia, walnuts.
   • Output forms: Capsules, liquid forms.
   • Side effects: In large doses, the stomach is disorder, a fish taste in the mouth. They can dilute blood, so caution should be observed when taking anticoagulants.

2. Coenzim Q10 (COQ10): Antioxidant supporting energy exchange and immunity.

   • The mechanism of action: Participates in the production of energy in cells. Antioxidant, protects the cells from damage by free radicals. Improves the function of immune cells.
   • Benefit: Supports the health of the cardiovascular system. Improves energy metabolism. Supports the immune system.
   • Recommended dose: 30-200 mg per day.
   • Sources: Meat, fish, poultry, nuts, seeds, vegetable oils.
   • Output forms: Capsules, tablets, liquid forms.
   • Side effects: It is rarely caused by stomach disorder, insomnia.

3. Beta-glucan: Polysaccharides stimulating the immune system.

   • The mechanism of action: They activate immune cells, such as macrophages and NK cells. Enhance the immune response to infection.
   • Benefit: Improve the immune response to vaccination. Reduce the risk of respiratory infections.
   • Sources: Yeast, mushrooms (Shiitaka, Reishi, Metake), oats, barley.
   • Output forms: Capsules, tablets, powders.
   • Side effects: Rarely causes a stomach disorder.

4. Amino acids: Some amino acids, such as glutamine and arginine, are important for immune function.

   • Glutamine: It is necessary for the growth and functioning of immune cells. Supports the integrity of the intestinal barrier.
   • Arginine: Participates in the production of nitrogen oxide, which plays an important role in the immune response. Improves wound healing.

Section 7: How to choose and take dietary supplements correctly

1. Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases, taking drugs, pregnancy or breastfeeding. The doctor will help to determine which dietary supplements you need and in what doses.

2. The choice of high -quality dietary supplements:

   • Choose trusted manufacturers: Give preference to dietary supplements from famous and reliable manufacturers with a good reputation.
   • Pay attention to quality certificates: Check if the dietary supplements have quality certificates confirming its safety and effectiveness.
   • Read the composition: Carefully study the composition of Bad to make sure that it contains the declared ingredients at the required dose.
   • Avoid dietary supplements with artificial additives: Try to choose dietary supplements that do not contain artificial dyes, flavors, preservatives and other harmful additives.

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

4. Reception Dates: Some dietary supplements, such as echinacea, are recommended to take courses. Other dietary supplements, such as vitamin D, can be taken constantly, especially with deficiency.

5. Interaction with drugs: Consider the possible interaction of dietary supplements with drugs. Tell the doctor about all the dietary supplements you accept.

6. Individual reaction: Follow your reaction to dietary supplements. If side effects appear, stop taking and consult a doctor.

7. Do not replace dietary supplements with full nutrition and a healthy lifestyle: Bades are an addition to a healthy lifestyle, and not replacing it. Proper nutrition, sufficient sleep, physical activity and stress management are key factors to maintain immunity.

Section 8: Additional tips to strengthen immunity

1. Proper nutrition:

   • A variety of diet: Use a variety of products rich in vitamins, minerals and antioxidants.
   • Sufficient amount of protein: Protein is necessary for the production of immune cells.
   • Limit sugar and processed products: Sugar and processed products can suppress the immune system.
   • Use products rich in fiber: Fiber supports a healthy intestinal microflora.

2. Healthy sleep: Sleep at least 7-8 hours a day. The lack of sleep weakens the immune system.

3. Regular physical activity: Moderate physical activity strengthens the immune system. Avoid excessive training that can weaken the immune system.

4. Stress management: Chronic stress suppresses the immune system. Use relaxation methods such as meditation, yoga or nature walks to reduce stress.

5. Refusal of bad habits: Smoking and alcohol abuse negatively affect the immune system.

6. Regular hand washing: Wash your hands with soap for 20 seconds to prevent the spread of infections.

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

8. Maintaining a healthy weight: Obesity weakens the immune system.

9. Sufficient water use: Water is necessary for the normal functioning of the body, including the immune system.

10. Walks in the fresh air: Walks in the fresh air improve overall well -being and strengthen immunity.

Refusal of responsibility: This article is intended only for information purposes and should not be considered as a medical consultation. Before taking any dietary supplements, you need to consult a doctor.