Review of the most effective dietary supplements for immunity

Review of the most effective dietary supplements for immunity

Section 1: Fundamentals of the immune system and the role of dietary supplements

The immune system is a complex network of cells, tissues and organs that work together to protect the body from harmful intrusions, such as bacteria, viruses, fungi and parasites. She constantly scans the body for threats and reacts to neutralize them. The immune system is divided into two main branches: congenital immunity and adaptive immunity.

• Inborn immunity: This is the first line of body protection. It includes physical barriers, such as skin and mucous membranes, as well as cells and proteins that immediately react to invasions. Congenital immunity is not specific, that is, it reacts equally to all types of threats. Key components of congenital immunity include:
  • Physical barriers: Leather, mucous membranes (lining the respiratory tract, gastrointestinal tract and genitourinary system).
  • Cells: Macrophages, neutrophils, natural killers (NK cells), dendritic cells.
  • Squirrels: Complement, interferon and cytokine.
• Adaptive immunity: This is a later and specific reaction of the immune system. It develops in response to the influence of specific pathogens and creates immunological memory. Adaptive immunity includes:
  • T cells (lymphocytes): Destroy infected cells and coordinate the immune response. There are various types of T cells, including T-highpers, T-killer and regulatory T cells.
  • B cells (lymphocytes): Produce antibodies that neutralize pathogens and mark them to destroy other cells of the immune system.

Factors affecting the immune system:

Many factors can affect the function of the immune system, both in the positive and in the negative direction. These factors include:

• Age: The immune system weakens with age (immunostation).
• Nutrition: The deficiency of nutrients can weaken the immune system.
• Stress: Chronic stress can suppress the immune system.
• Dream: The lack of sleep can weaken the immune system.
• Exercise: Moderate exercises can strengthen the immune system, but excessive exercises can suppress it.
• Chronic diseases: Some chronic diseases, such as diabetes and HIV, can weaken the immune system.
• Medicines: Some drugs, such as corticosteroids, can suppress the immune system.
• Environmental pollution: The influence of environmental pollutants can weaken the immune system.

The role of dietary supplements in supporting immunity:

Biologically active additives (dietary supplements) are products designed to supplement the diet. They can contain vitamins, minerals, herbs, amino acids and other substances. Some dietary supplements can support the immune system, providing the body with the necessary nutrients and other compounds that can improve immune function. It is important to note that dietary supplements are not a replacement for a healthy lifestyle, including a balanced diet, sufficient sleep and regular physical exercises. It should also be borne in mind that the effectiveness and safety of some dietary supplements for immunity have not been fully proved by scientific research. Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.

Section 2: Vitamins and minerals for immunity

• Vitamin C (ascorbic acid): One of the most famous immunostimulating vitamins.
  • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the production of collagen, which is important to maintain the health of the skin and mucous membranes, which serve as physical barriers for infections. Vitamin C supports the function of various immune cells, such as neutrophils and lymphocytes. It also contributes to the production of interferon, protein, which helps to fight viral infections.
  • Scientific data: Studies show that vitamin C can reduce the duration and severity of a cold, especially in people subject to strong physical exertion or living in cold conditions. However, in general, vitamin C does not prevent colds, but can relieve symptoms.
  • Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Higher doses (up to 2000 mg per day) are usually considered safe, but can cause side effects, such as stomach disorder.
  • Sources: Citrus fruits, berries, kiwi, pepper, broccoli.
• Vitamin D (calciferol): It is important for the health of bones, but also plays an important role in the immune system.
  • The mechanism of action: Vitamin D regulates the expression of genes associated with the immune function. It activates immune cells, such as macrophages and T cells that help fight infections. Vitamin D also contributes to the production of antimicrobial peptides that directly kill pathogens.
  • Scientific data: Vitamin D deficiency is associated with an increased risk of infections, including respiratory infections. Some studies show that vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D.
  • Dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. People with vitamin D deficiency may require a higher dose that should be determined under the supervision of a doctor.
  • Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juices). The most important source of vitamin D is the synthesis in the skin under the influence of sunlight.
• Zinc: The mineral necessary for many functions of the body, including the immune function.
  • The mechanism of action: Zinc is involved in the development and functioning of immune cells, such as T cells and NK cells. It is also necessary for the development of cytokines that regulate the immune response. Zinc has antioxidant properties and can protect cells from damage caused by free radicals.
  • Scientific data: Zinc deficiency is associated with an increased risk of infections. Taking zinc can reduce the duration and severity of a cold, especially if you start taking within 24 hours after the appearance of symptoms. Zinc can also be useful for the prevention of pneumonia in the elderly.
  • Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. Higher zinc doses can cause side effects, such as nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can lead to copper deficiency.
  • Sources: Seafood (oysters, crabs), red meat, poultry, legumes, nuts, seeds.
• Selenium: A trace element that is important for immune function and antioxidant protection.
  • The mechanism of action: Selenium is a component of glutathioneperoxidase, an antioxidant enzyme that protects cells from damage caused by free radicals. Selenium is also necessary for the proper operation of immune cells, such as NK cells and T cells. It can strengthen the immune response to viral infections.
  • Scientific data: Selenium deficiency is associated with an increased risk of infections and autoimmune diseases. Some studies show that selenium intake can improve the immune function in people with selenium deficiency. It can be useful for viral infections such as flu.
  • Dosage: The recommended daily dose of selenium is 55 mcg for adults. The safe upper border of consumption is 400 mcg per day.
  • Sources: Brazilian nuts, seafood (tuna, cod), meat, poultry, eggs, sunflower seeds.
• Vitamin E (Tokoferol): A powerful antioxidant that protects the cells from damage.
  • The mechanism of action: Vitamin E protects cell membranes from oxidative damage. It supports the function of immune cells, especially T-cells. Vitamin E can improve the immune response in the elderly.
  • Scientific data: Studies show that vitamin E intake can improve immune function in older people, especially in combination with other nutrients.
  • Dosage: The recommended daily dose of vitamin E is 15 mg for adults.
  • Sources: Vegetable oils (sunflower, safflore, olive), nuts, seeds, green leafy vegetables.
• Vitamin A (Retinol): It is important for vision, growth and development, as well as for immune function.
  • The mechanism of action: Vitamin A supports the health of the mucous membranes, which serve as a physical barrier for infections. It is necessary for the development and functioning of immune cells, such as T cells and B cells.
  • Scientific data: Vitamin A deficiency is associated with an increased risk of infections, especially in children. Reception of vitamin A can reduce the risk of incidence and mortality from infections in children in developing countries.
  • Dosage: The recommended daily dose of vitamin A is 900 μg RAE (equivalents of retinol activity) for men and 700 mcg RAE for women.
  • Sources: Animal products (liver, dairy products, eggs), orange and yellow vegetables and fruits (carrots, sweet potatoes, pumpkin). It is important to note that the excess of vitamin A can be toxic.

Section 3: Herbs and plant extracts for immunity

• SOUTINATEA: One of the most popular herbs to support immunity.
  • The mechanism of action: Echinacea contains active compounds that stimulate the immune system, increasing the activity of immune cells, such as macrophages and NK cells. It also has anti -inflammatory properties.
  • Scientific data: Studies show that echinacea can reduce the duration and severity of a cold. However, research results are contradictory. Some studies have not shown any effect, while others showed a significant improvement in the symptoms of colds.
  • Forms: Capsules, tablets, tinctures, tea.
  • Cautions: Echinacea can cause allergic reactions in some people. It is not recommended to take echinacea for people with autoimmune diseases.
• Black Buzina (Sambucus Nigra): Busy berries are rich in antioxidants and have antiviral properties.
  • The mechanism of action: Black Buzina contains anti -oxyans, powerful antioxidants that protect the cells from damage. An elderberry extract can block the attachment of viruses to cells, preventing their penetration and reproduction.
  • Scientific data: Studies show that an elderberry extract can reduce the duration and severity of influenza. It can also be effective against other viral infections, such as a cold.
  • Forms: Syrup, capsules, tablets, candies.
  • Cautions: Unripe berries of an elderberry can be toxic. Make sure that you use only mature berries or an elderberry extract, prepared commercially.
• Garlic: It is widely used as a seasoning and a drug.
  • The mechanism of action: Garlic contains allicin, a compound that has antibacterial, antiviral and antifungal properties. Allicine stimulates the immune system, increasing the activity of immune cells.
  • Scientific data: Studies show that garlic can reduce the frequency of colds. He can also reduce the duration of the symptoms of a cold.
  • Forms: Fresh garlic, capsules, tablets, powder.
  • Cautions: Garlic can cause unpleasant odor from the mouth and from the body. It can also dilute blood, so you should avoid taking garlic before surgery.
• Ginseng: Adaptogen, which helps the body adapt to stress.
  • The mechanism of action: Ginseng contains ginzenosides that have immunomodulating properties. It can stimulate the immune system, increasing the activity of immune cells. Ginseng can also improve the energy level and reduce fatigue.
  • Scientific data: Studies show that ginseng can reduce the frequency of colds and influenza. It can also improve the immune response to vaccination.
  • Forms: Capsules, tablets, powder, tea.
  • Cautions: Ginseng can cause insomnia, nervousness and increased blood pressure. It is not recommended to take ginseng with autoimmune diseases.
• Kurkuma (Curcuma longa): A spice with powerful anti -inflammatory and antioxidant properties.
  • The mechanism of action: Turmeric contains curcumin, a compound that has anti -inflammatory and antioxidant properties. Kurkumin can modulate an immune response, reducing inflammation and protecting the cells from damage.
  • Scientific data: Studies show that curcumin can improve the immune function and reduce the risk of chronic diseases. However, the bioavailability of curcumin is low, therefore it is often taken in combination with piperin (component of black pepper), which improves its absorption.
  • Forms: Capsules, tablets, powder, fresh root.
  • Cautions: Turmeric can cause stomach disorder in some people. It can also interact with some drugs such as anticoagulants.
• Ginger: Spices with anti -inflammatory and antioxidant properties.
  • The mechanism of action: Ginger contains ginerols, compounds that have anti -inflammatory and antioxidant properties. Ginger can help reduce inflammation in the respiratory tract and alleviate the symptoms of colds and influenza.
  • Scientific data: Studies show that ginger can reduce nausea, vomiting and muscle pain. It can also improve the immune function.
  • Forms: Fresh ginger, powder, capsules, tea.
  • Cautions: Ginger can cause stomach disorder in some people. It can also interact with some drugs such as anticoagulants.
• Small Andrographis (Andrographis Paniculata): Traditional Ayurvedic grass used to treat infections.
  • The mechanism of action: Andrographis contains andrographylids, compounds that have anti -inflammatory, antiviral and immunomodulating properties. It can stimulate the immune system, increasing the activity of immune cells.
  • Scientific data: Studies show that andrographis can reduce the duration and severity of a cold and influenza. It can also be effective against other viral infections.
  • Forms: Capsules, tablets, powder, tincture.
  • Cautions: Andrographis can cause side effects, such as stomach disorder, headache and fatigue. It is not recommended to take androography to people with autoimmune diseases.

Section 4: Probiotics and prebiotics for immunity

• Probiotics: Living microorganisms that benefit health, especially for the digestive system.
  • The mechanism of action: Probiotics help maintain a healthy balance of intestinal microflora. About 70% of immune cells are in the intestines, so intestinal health is closely related to the immune function. Probiotics stimulate the immune system, increasing the activity of immune cells and producing antimicrobials. They can also compete with pathogenic microorganisms for nutrients and space.
  • Scientific data: Studies show that probiotics can reduce the risk of respiratory infections such as colds and flu. They can also improve allergies and eczema symptoms.
  • Probiotics strains: Some of the most studied strains of probiotics for immunity include Lactobacillus rhamnosus GG, Lactobacillus paracasei, Bifidobacterium lactis And Saccharomyces boulardii.
  • Forms: Capsules, tablets, powder, yogurt, kefir, fermented products.
  • Cautions: Probiotics are usually safe, but can cause side effects, such as bloating and gases, especially at the beginning of the reception.
• Prebiotics: Interesting dietary fiber that serve as food for probiotics.
  • The mechanism of action: Prebiotics stimulate the growth and activity of beneficial bacteria in the intestines. They help maintain a healthy balance of intestinal microflora and improve the immune function.
  • Scientific data: Studies show that prebiotics can improve immune function and reduce the risk of respiratory infections. They can also improve the symptoms of constipation and diarrhea.
  • Sources of prebiotics: Onions, garlic, asparagus, artichokes, bananas, oats, barley, linen seed, chicory.
  • Forms: Powder, capsules, tablets.
  • Cautions: Prebiotics can cause side effects, such as bloating and gases, especially at the beginning of the reception.

Section 5: Other dietary supplements for immunity

• Beta-glucan: Polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants.
  • The mechanism of action: Beta-glucans stimulate the immune system, activating immune cells, such as macrophages and NK cells. They can also improve the immune response to vaccination.
  • Scientific data: Studies show that beta-glucans can reduce the risk of respiratory infections and improve the immune function in athletes.
  • Sources: Yeast, mushrooms (Reishi, Shiitaka, Metack), oats, barley.
  • Forms: Capsules, tablets, powder.
  • Cautions: Beta-glucans are usually safe, but can cause side effects, such as stomach disorder in some people.
• Corny Yogozovo: The liquid produced by mammalian mammals in the first few days after childbirth.
  • The mechanism of action: Corny is colostrum rich in antibodies, immunoglobulins, growth factors and other immunomodulating substances. It can strengthen the immune system and protect against infections.
  • Scientific data: Studies show that cow colostrum can reduce the risk of respiratory infections, such as colds and influenza. It can also improve the symptoms of diarrhea and sports injuries.
  • Forms: Capsules, tablets, powder.
  • Cautions: Corione can cause side effects, such as stomach disorder in some people. People with allergies to dairy products should avoid taking cow colosters.
• N-Acetylcistein (NAC): Amino acid, which is the predecessor of glutathione, a powerful antioxidant.
  • The mechanism of action: NAC helps to increase the level of glutathione in the body, which protects cells from damage caused by free radicals. NAC also has mucolytic properties, that is, it dilutes mucus and facilitates its expectorant.
  • Scientific data: Studies show that the NAC can reduce the risk of respiratory infections and improve the symptoms of chronic bronchitis.
  • Forms: Capsules, tablets, powder.
  • Cautions: NAC can cause side effects, such as nausea, vomiting and diarrhea. It can also interact with some drugs such as anticoagulants.
• Quercetin: Flavonoid contained in many fruits and vegetables.
  • The mechanism of action: Quercetin has antioxidant, anti -inflammatory and antiviral properties. It can inhibit the replication of viruses and reduce inflammation in the respiratory tract.
  • Scientific data: Studies show that quercetin can reduce the risk of respiratory infections and improve allergies. It is often taken in combination with vitamin C, which improves its absorption.
  • Sources: Onions, apples, berries, broccoli, citrus fruits.
  • Forms: Capsules, tablets, powder.
  • Cautions: Quercetin is usually safe, but can cause side effects, such as headache and stomach disorder in some people.
• L-lutamine: An amino acid that plays an important role in the immune function and intestinal health.
  • The mechanism of action: L-lutamine is the main source of energy for cells of the immune system, such as lymphocytes and macrophages. It helps maintain the integrity of the intestinal barrier, preventing the penetration of pathogens into the bloodstream. During stress or illness, the body’s need for L-lutamine increases.
  • Scientific data: Studies show that L-Glutamine can improve the immune function in athletes, reduce the risk of infections after surgical operations and relieve symptoms of inflammatory intestinal diseases.
  • Forms: Powder, capsules, tablets.
  • Cautions: L-lutamine is usually safe, but can cause side effects, such as bloating and gases, especially with high doses. People with kidney or liver diseases should consult a doctor before taking L-lutamine.
• Spirulina: Blue-green algae, rich in nutrients and antioxidants.
  • The mechanism of action: Spirulin contains protein, vitamins, minerals and antioxidants, which can support the immune function. It also contains ficocial, an antioxidant with anti -inflammatory properties.
  • Scientific data: Studies show that spirulina can improve immune function, reduce the risk of allergies and protect from oxidative stress.
  • Forms: Powder, tablets, capsules.
  • Cautions: Spirulin is usually safe, but can cause side effects, such as nausea and stomach disorder in some people. It is important to purchase spirulina from reliable suppliers in order to avoid pollution with heavy metals.
• Lysine: An indispensable amino acid necessary for growth, restoration of tissues and immune function.
  • The mechanism of action: The lysine plays a role in the production of antibodies and immune cells. He can also inhibit the replication of the herpes simplex virus.
  • Scientific data: Studies show that a lysine can reduce the duration and severity of herpes. It can also improve immune function in people with lysine deficiency.
  • Forms: Tablets, capsules, powder.
  • Cautions: The lysine is usually safe, but can cause side effects, such as stomach disorder and nausea in some people.
• Plant sterols/Stanols: Compounds contained in plants that are structurally similar to cholesterol.
  • The mechanism of action: Plant sterols and Stanols can modulate the immune response, reducing inflammation and improving the function of immune cells.
  • Scientific data: Studies show that plant sterols and stanolars can improve the immune function in the elderly and reduce the risk of developing certain types of cancer.
  • Forms: Enriched products (for example, spreads, yogurts), capsules, tablets.
  • Cautions: Plant sterols and stanols are usually safe, but can interact with some drugs. People taking medications to reduce cholesterol should consult a doctor before taking plant sterols and stanols.

Section 6: Recommendations for the selection and reception of dietary supplements for immunity

• Consult a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor can evaluate your health status, determine your needs for nutrients and recommend suitable dietary supplements.
• Choose quality products: When choosing dietary supplements, pay attention to brands with a good reputation that tests their products for cleanliness and efficiency. Look for products that have certificates of independent organizations such as NSF International, USP or Consumerlab.com.
• Observe the dosage: Do not exceed the recommended dosage indicated on the product label. Higher doses do not always mean a stronger effect and can cause side effects.
• Take dietary supplements in accordance with the instructions: Some dietary supplements should be taken on an empty stomach, while others should be taken during food. Follow the instructions on the product label.
• Be patient: In order to see the results from taking dietary supplements, it may take several weeks or months. Do not expect an instant effect.
• Lead a healthy lifestyle: Bades are not a replacement for a healthy lifestyle. To strengthen the immune system, it is also necessary to eat in a balanced system, sleep enough, regularly engage in physical exercises and avoid stress.
• Pay attention to drug interaction: Some dietary supplements can interact with medicines. Tell your doctor about all the dietary supplements you accept.
• Stop taking dietary supplement if side effects occur: If you notice any side effects after taking Bad, stop taking it and consult your doctor.
• Individual approach: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, age, state of health and lifestyle. What is effective for one person can be ineffective for another.
• Monitoring and evaluation: It is important to regularly evaluate the effectiveness of the dietary supplements and consult a doctor to adjust the dosage or replacement of dietary supplements if necessary. Keep a diary in which record changes in your well -being, energy level and frequency of diseases.
• Read the labels carefully: Pay attention to the composition of dietary supplements, the presence of allergens, shelf life and storage recommendations. Avoid products with artificial dyes, flavors and preservatives.
• Consider the seasonality: In the cold season, when the risk of respiratory infections increases, it can be advisable to increase the intake of vitamin D and other immunostimulating dietary supplements.

Section 7: Future Dad studies for immunity

Studies in the field of dietary supplements for immunity continue to develop. Future studies include:

• Personalized immunonuturiology: Development of individual recommendations for nutrition and receiving dietary supplements, taking into account the genetic characteristics, state of health and lifestyle of a person.
• Studying the influence of microbioma on the immune function: Further study of the role of the intestinal microbioma in the regulation of the immune system and the development of new probiotic and prebiotic additives to improve immune function.
• Development of new immunomodulating compounds from natural sources: The search for new compounds from plants, mushrooms and other natural sources that can stimulate the immune system and protect against infections.
• Clinical tests of dietary supplements for the prevention and treatment of specific diseases: Conducting clinical tests to assess the effectiveness of dietary supplements in the prevention and treatment of specific diseases, such as respiratory infections, autoimmune diseases and cancer.
• Studying the interaction of dietary supplements with medicines: Further study of the interaction of dietary supplements with drugs to prevent undesirable side effects.
• The use of “big data” and artificial intelligence technologies: The use of “large data” and artificial intelligence technologies to analyze large volumes of data on dietary supplements and immune function in order to identify new laws and develop more effective strategies for strengthening immunity.
• Studies of the influence of dietary supplement on the immune response during vaccination: The study of how dietary supplements, such as vitamin D and zinc, can improve the immune response to vaccination and increase its effectiveness.
• Development of bio -access forms of dietary supplements: Improving the bioavailability of dietary supplements to increase their effectiveness. This may include the use of liposa, nanoparticles and other delivery technologies.
• Studying the long -term effects of dietary supplements: Conducting long -term research to assess the safety and effectiveness of prolonged admission of dietary supplements for immunity.

Careful scientific research is necessary to confirm the effectiveness and safety of dietary supplements for immunity. The results of these studies will help to develop more effective and safe strategies for strengthening the immune system and protection against diseases.

This detailed article provides a comprehensive overview of various supplements for immune support. It covers the fundamentals of the immune system, explores vitamins, minerals, herbs, probiotics, and other supplements with their mechanisms of action and scientific evidence. The article also includes practical advice on selecting and using supplements and discusses future research directions in the field.