TOP dietary supplements for immunity during a cold

TOP Badov for immunity during the cold: extensive review

Part 1: fundamental aspects of immunity and colds

1.1. The role of the immune system in protection against colds

The immune system is a complex complex of cells, tissues and organs that protect the body from pathogens, such as viruses and bacteria. It acts as a multi -level defense, recognizing and neutralizing threats. Colds caused mainly by respiratory viruses (for example, rhinoviruses, coronaviruses, influenza and paragricppa viruses), check the immune system for strength. The effectiveness of the immune response determines the susceptibility to infections, the severity of symptoms and the duration of the disease.

1.1.1. Inborn immunity:

This is the first line of defense, including physical barriers (leather, mucous membranes), chemical barriers (stomach acidity, lysozyme in saliva and tears) and congenital immunity cells (macrophages, neutrophils, natural killers). These cells immediately respond to the invasion of pathogens, without requiring preliminary sensitization. They identify the general structures characteristic of microorganisms (Pathogen-SSOCOCIETED MOLECULAR PATTERNS-PAMPS) and activate the inflammatory response.

• Macrophages: They are phagocytized (absorbed) and digest pathogens, and also release the cytokines that regulate the immune response.
• Neutrophils: The most common blood blood cells also phagocytes bacteria and viruses.
• Natural killers (NK cells): Destroy cells and cancer cells infected with virus.

1.1.2. Acquired immunity:

This type of immunity develops after contact with a certain pathogen and provides long -term protection. It is mediated by lymphocytes (T cells and B cells).

• T-cells:
  • T-highpers (CD4+ cells): Coordinating the immune response, activating other immune cells, including B cells and cytotoxic T cells.
  • Cytotoxic T cells (CD8+ cells): Destroy cells infected with virus.
• B cells: Produce antibodies that neutralize pathogens, relieve their phagocytosis and activate the complement system.

1.2. Factors affecting the immune system and susceptibility to colds:

Many factors affect the state of the immune system and, therefore, on susceptibility to colds. These include:

• Age: The immune system in children and the elderly is less effective.
• Nutrition: The lack of necessary vitamins and minerals weakens immunity.
• Stress: Chronic stress suppresses the immune function.
• Lack of sleep: The lack of sleep violates the production of cytokines that are important for the immune response.
• Chronic diseases: Some chronic diseases, such as diabetes and cardiovascular diseases, weaken the immunity.
• Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune function.
• Smoking and drinking alcohol: These bad habits negatively affect the immune system.
• Environmental pollution: The effects of pollutants can weaken the immune function.
• Physical activity: Moderate physical activity strengthens the immune system, while excessive loads can suppress it.
• Intestinal microbia: Healthy intestinal microbia plays an important role in the modulation of the immune system.

1.3. The main symptoms and pathogenesis of colds:

Colds are characterized by various symptoms such as a runny nose, nasal congestion, sore throat, cough, headache, weakness and fever. These symptoms are the result of an inflammatory reaction caused by a viral infection.

• Hryminate and nasal congestion: Viruses affect the cells of the nasal mucosa, causing their inflammation and an increase in the secretion of mucus.
• Sore throat: Inflammation of the mucous membrane of the pharynx leads to pain and discomfort when swallowing.
• Cough: A reflex reaction to the irritation of the respiratory tract aimed at removing mucus and pathogens.
• Headache and weakness: General symptoms associated with inflammation and release of cytokines.
• A fever of body temperature: The body’s reaction to an infection aimed at suppressing the reproduction of viruses.

Part 2: Review of the most effective dietary supplements to support immunity

2.1. Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant playing an important role in maintaining the immune function. It participates in various immune processes, including:

• Stimulation of the production and activity of leukocytes: Vitamin C increases the production of neutrophils, lymphocytes and phagocytes, and also enhances their ability to destroy pathogens.
• Strengthening the production of interferon: Interferon is a protein that suppresses the reproduction of viruses.
• Cell protection from oxidative stress: Vitamin C neutralizes free radicals formed as a result of an inflammatory reaction.
• Improving the barrier function of the epithelium: Vitamin C contributes to the synthesis of collagen necessary to maintain the integrity of the mucous membranes.

2.1.1. Clinical research and evidence base:

Numerous studies have shown that vitamin C can reduce the duration and severity of colds. However, the effectiveness of vitamin C depends on the dose and time of administration.

• Preventive technique: Regular intake of vitamin C can reduce the risk of colds, especially in people subject to physical stress (for example, athletes) or living in cold climatic conditions.
• Reception at the first symptoms: The intake of vitamin C at the first symptoms of a cold can reduce the duration of the disease and relieve symptoms.

2.1.2. Recommended dosages and forms:

The recommended daily dose of vitamin C for adults is 75-90 mg. However, to support immunity during the cold, the dosage can be increased to 200-1000 mg per day. It is important to remember that the excess of vitamin C can cause side effects, such as diarrhea and discomfort in the abdomen.

• Ascorbic acid: The most common and affordable form of vitamin C.
• Sodium Ascorbat: The less acidic form of vitamin C is well tolerated by people with a sensitive stomach.
• Esther-C: The patented form of vitamin C, which is claimed, is better absorbed and remains longer in the body.
• Liposomal vitamin C: Vitamin C, enclosed in liposomes, which helps to improve its absorption.

2.1.3. Contraindications and warnings:

• Vitamin C is contraindicated for people with hypersensitivity to ascorbic acid.
• Caution should be observed when taking vitamin C people with kidney diseases, hemochromatosis and glucose-phosphate dehydrogenase deficiency.
• High doses of vitamin C can interact with some drugs such as anticoagulants.

2.2. Vitamin D (cholegalciferol)

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of the immune system. He participates in:

• Stimulation of the production of antimicrobial peptides: Vitamin D stimulates the production of Katelicidin and defenses, which have antibacterial and antiviral properties.
• Modulation of an inflammatory response: Vitamin D helps to balance the inflammatory response, preventing its excessive activation, which can damage the fabric.
• Regulation of the activity of T-cells and B cells: Vitamin D affects the development and function of T cells and B cells, providing an adequate immune response.

2.2.1. Clinical research and evidence base:

Numerous studies have shown that vitamin D deficiency is associated with an increased risk of respiratory infections, including colds and influenza. Additional intake of vitamin D can reduce the risk of these infections, especially in people with vitamin D.

• Preventive technique: Regular intake of vitamin D can reduce the risk of respiratory infections, especially in the winter months, when the level of sunlight is low.
• Reception at the first symptoms: The intake of vitamin D at the first symptoms of a cold can help the immune system fight the infection and reduce the duration of the disease.

2.2.2. Recommended dosages and forms:

The recommended daily dose of vitamin D for adults is 600-800 IU. However, to achieve the optimal level of vitamin D in the blood, the dosage can be increased to 2000-4000 IU per day, especially in people with vitamin D deficiency. It is important to consult a doctor to determine the optimal dosage of vitamin D.

• Vitamin D3 (cholecalciferol): The most effective form of vitamin D, which is better absorbed than vitamin D2 (ergocalciferol).
• Vitamin D2 (ergocalciferol): It is produced from plants and is less effective than vitamin D3.

2.2.3. Contraindications and warnings:

• Vitamin D is contraindicated for people with hypercalcemia, hypervitaminosis D and sarcoidosis.
• Caution should be observed when taking vitamin D people with kidney diseases and cardiovascular diseases.
• High doses of vitamin D can interact with some drugs, such as diuretics and cardiac glycosides.

2.3. Zinc (zn)

Zinc is a trace element necessary for the normal functioning of the immune system. He participates in:

• Development and function of immune cells: Zinc is necessary for the development and activation of T cells, B cells and NK cells.
• Cytokine production: Zinc regulates the production of cytokines that are important for coordination of the immune response.
• Antioxidant Protection: Zinc is involved in antioxidant cell protection, preventing damage from free radicals.
• Inhibition of viruses replication: Zinc can directly inhibit the replication of some viruses, including rhinoviruses.

2.3.1. Clinical research and evidence base:

Numerous studies have shown that zinc intake can reduce the duration and severity of colds, especially if you start taking within 24 hours after the appearance of the first symptoms.

• Preventive technique: Regular intake of zinc can reduce the risk of colds, especially in people with zinc deficiency.
• Reception at the first symptoms: Taking zinc at the first symptoms of a cold can reduce the duration of the disease and alleviate the symptoms.

2.3.2. Recommended dosages and forms:

The recommended daily zinc dose for adults is 8-11 mg. However, to support immunity during colds, the dosage can be increased to 15-30 mg per day. It is important to remember that high doses of zinc can cause side effects, such as nausea, vomiting and diarrhea.

• Zinc Gluconate: A well -absorbed form of zinc.
• Zinc acetate: The form of zinc, which is claimed, is more effective for inhibiting viruses replication.
• Zinc picolinat: The shape of the zinc, which is claimed, is better absorbed than other forms.
• Zinc Citrate: A well -absorbed form of zinc.

2.3.3. Contraindications and warnings:

• Zinc is contraindicated in people with hypersensitivity to zinc.
• Caution should be taken when taking zinc people with kidney and liver diseases.
• High doses of zinc can interact with some drugs such as antibiotics and diuretics.
• Long -term intake of high doses of zinc can lead to copper deficiency.

2.4. Echinacea (Echinacea)

Echinacea is a herbaceous plant widely used to support immunity and treat colds. It contains various active compounds, including polysaccharides, alkylamides and flavonoids, which have immunomodulating and anti -inflammatory properties.

2.4.1. The mechanism of action:

Echinacea acts in several ways to strengthen the immune system:

• Stimulation of the activity of macrophages and NK cells: Echinacea activates macrophages and NK cells, increasing their ability to destroy pathogens.
• Increase in the production of cytokines: Echinacea stimulates the production of Interleukin-1 (IL-1), Interleukin-6 (IL-6) and a factor in the necrosis of the alpha tumor (TNF-α), which play an important role in the regulation of the immune response.
• Antiviral activity: Some studies have shown that echinacea may have antiviral activity against influenza viruses and rhinoviruses.

2.4.2. Clinical research and evidence base:

Numerous studies have shown that echinacea can reduce the duration and severity of colds. However, the results of the studies are contradictory, and the effectiveness of Echinacea may depend on the type of echinacea, dosage and the time of admission.

• Preventive technique: Regular intake of echinacea can reduce the risk of colds, especially in people with weakened immunity.
• Reception at the first symptoms: The intake of echinacea at the first symptoms of a cold can reduce the duration of the disease and alleviate the symptoms.

2.4.3. Recommended dosages and forms:

The dosage of echinacea depends on the type of echinacea and the form of release (capsules, tablets, tinctures, tea). It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day. It is important to follow the manufacturer’s recommendations and consult a doctor.

• Echinacea purpurea: The most studied species of echinacea.
• Echinaacea angustifolia: It is also widely used as an immunomodulator.
• Echinaacea pale: The less studied species of echinacea.

2.4.4. Contraindications and warnings:

• Echinacea is contraindicated for people with autoimmune diseases (for example, rheumatoid arthritis, systemic lupus erythematosus) and allergies to the plants of the Astrace family (Asteraceae).
• Caution should be observed when taking echinacea for people with liver and kidney diseases.
• Echinacea can interact with some drugs such as immunosuppressants.
• Long -term intake of echinacea is not recommended.

2.5. Black Buzina (Sambucus Nigra)

Black Buzina is a shrub whose fruits are used to treat colds and influenza. The fruits of black bezines contain anti -vocals that have antioxidant, antiviral and anti -inflammatory properties.

2.5.1. The mechanism of action:

Black Buzina acts in several ways to alleviate the symptoms of colds and influenza:

• Inhibition of viruses replication: Anthocyans contained in the black elderberry can inhibit the replication of influenza viruses and other respiratory viruses.
• Reducing inflammation: Anthocyans have anti -inflammatory properties and can reduce inflammation in the respiratory tract.
• Antioxidant Protection: Anthocyans protect the cells from damage caused by free radicals.

2.5.2. Clinical research and evidence base:

Numerous studies have shown that black bezine extract can reduce the duration and severity of the symptoms of influenza and colds.

• Reception at the first symptoms: Reception of black bezine extract at the first symptoms of influenza and colds can reduce the duration of the disease and alleviate the symptoms.

2.5.3. Recommended dosages and forms:

The dosage of the black bezine extract depends on the form of the release (syrup, capsules, loafers). It is usually recommended to take 15 ml of syrup or 2 capsules of black bezine 3-4 times a day. It is important to follow the manufacturer’s recommendations and consult a doctor.

2.5.4. Contraindications and warnings:

• Black Buzina is contraindicated to people with allergies to Buzina berries.
• Unfumed or raw berries of an elderberry contain toxic substances and can cause nausea, vomiting and diarrhea.
• Caution should be observed when taking an elderberry to black people with kidney and liver diseases.
• Black Buzina can interact with some drugs, such as diuretics and laxatives.

2.6. Probiotics

Probiotics are living microorganisms that, when consumed in adequate quantities, have a beneficial effect on the health of the owner. They play an important role in maintaining intestinal health and modulating the immune system.

2.6.1. The mechanism of action:

Probiotics affect the immune system in several ways:

• Improving the barrier function of the intestine: Probiotics strengthen the barrier function of the intestine, preventing the penetration of pathogenic microorganisms into the bloodstream.
• Modulation of the immune response: Probiotics stimulate the production of immunoglobulin A (IGA) and cytokines that regulate the immune response.
• Competition with pathogenic microorganisms: Probiotics compete with pathogenic microorganisms for nutrients and attachments in the intestines, thereby suppressing their growth.

2.6.2. Clinical research and evidence base:

Numerous studies have shown that the intake of probiotics can reduce the risk and severity of respiratory infections, including colds.

• Preventive technique: Regular intake of probiotics can reduce the risk of colds, especially in children and the elderly.
• Reception at the first symptoms: Taking probiotics at the first symptoms of a cold can help the immune system to fight infection and reduce the duration of the disease.

2.6.3. Recommended dosages and strains:

The dosage of probiotics is measured in the colony -forming units (CFU). It is usually recommended to take 1-10 billion COMNITICS per day. It is important to choose probiotics containing strains that have proven their effectiveness in clinical research.

• Lactobacillus rhamnosus GG: One of the most studied strains of probiotics, which has proven its effectiveness in the prevention and treatment of respiratory infections.
• Lactobacillus acidophilus: A well -studied strain of probiotics, which has immunomodulating properties.
• Bifidobacterium lactis: The strain of probiotics that improves the barrier function of the intestine and reduces the risk of respiratory infections.

2.6.4. Contraindications and warnings:

• Probiotics are usually well tolerated, but in some cases side effects can cause side effects, such as bloating, gas formation and diarrhea.
• Caution should be observed when taking probiotics to people with weakened immunity and serious diseases.
• Probiotics can interact with some drugs such as antibiotics.

2.7. Garlic (Allium sativum)

Garlic is a popular plant used as a seasoning and a drug. It contains allicin, which has antibacterial, antiviral and antifungal properties.

2.7.1. The mechanism of action:

Allicine contained in garlic acts in several ways to combat infections:

• Inhibiting the growth of bacteria and viruses: Allicine can inhibit the growth of bacteria and viruses, violating their metabolism.
• Strengthening the immune response: Allicine stimulates the activity of immune cells, such as macrophages and NK cells.
• Antioxidant Protection: Allicine protects the cells from damage caused by free radicals.

2.7.2. Clinical research and evidence base:

Some studies have shown that taking garlic can reduce the risk and severity of colds.

• Preventive technique: Regular intake of garlic can reduce the risk of colds.
• Reception at the first symptoms: Reception of garlic at the first symptoms of a cold can help the immune system fight the infection and reduce the duration of the disease.

2.7.3. Recommended dosages and forms:

It is recommended to use 1-2 cloves of garlic per day. Garlic can be consumed raw, added to dishes or taken in the form of capsules or tablets.

2.7.4. Contraindications and warnings:

• Garlic is contraindicated for people with an allergy to garlic.
• Garlic can cause irritation of the gastrointestinal tract.
• Garlic can interact with some drugs such as anticoagulants.

2.8. L-glutamine

L-glutamine is an amino acid that plays an important role in the functioning of the immune system. It is the main source of energy for immune cells, such as lymphocytes and macrophages.

2.8.1. The mechanism of action:

L-glutamine supports the immune system in the following ways:

• Energy Provision Immune Cells: L-glutamine is the main source of energy for immune cells, maintaining their activity and function.
• Improving the barrier function of the intestine: L-glutamine helps to restore and maintain the barrier function of the intestine, preventing the penetration of pathogenic microorganisms into the bloodstream.
• Reduced inflammation: L-glutamine can help reduce inflammation in the body.

2.8.2. Clinical research and evidence base:

Some studies have shown that the intake of L-glutamine can reduce the risk of infections in people subject to severe stress, for example, in athletes and people who have undergone operations.

2.8.3. Recommended dosages and forms:

It is recommended to take 5-10 grams of L-glutamine per day. L-glutamine can be taken in the form of powder, capsules or tablets.

2.8.4. Contraindications and warnings:

• L-glutamine is usually well tolerated, but in some cases it can cause side effects, such as bloating and constipation.
• Caution should be observed when taking L-glutamine to people with kidney and liver diseases.

2.9. Selenium

Selenium is a trace element necessary for the functioning of the immune system. He participates in:

• Antioxidant Protection: Selenium is part of antioxidant enzymes that protect the cells from damage caused by free radicals.
• Regulation of the immune response: Selenium affects the development and function of immune cells.
• Strengthening antiviral activity: Selenium can enhance the antiviral activity of the immune system.

2.9.1. Clinical research and evidence base:

Some studies have shown that selenium deficiency is associated with an increased risk of infections. Additional intake of selenium can improve the immune function in people with selenium deficiency.

2.9.2. Recommended dosages and forms:

The recommended daily dose of selenium for adults is 55 μg.

2.9.3. Contraindications and warnings:

• Excess selenium can be toxic.
• Caution should be taken when taking selenium to people with thyroid diseases.

Part 3: Synergetic effects and combinations of dietary supplements

3.1. Combinations of dietary supplements for maximum support for immunity:

Some dietary supplements can have a synergistic effect with simultaneous use, strengthening each other and providing more efficient support for the immune system. For example:

• Vitamin C and zinc: Vitamin C enhances zinc assimilation, and zinc contributes to the antioxidant activity of vitamin C.
• Vitamin D and probiotics: Vitamin D enhances the barrier function of the intestine, and probiotics modulate the immune system, working in tandem to strengthen immunity.
• Echinacea and Buzina Black: Both have antiviral properties and can strengthen each other in the fight against respiratory infections.

3.2. The importance of an individual approach and consultation with a doctor:

The choice of dietary supplements to support immunity should be individual and take into account the state of health, age, the presence of chronic diseases and other factors. It is important to consult a doctor or other qualified medical specialist in order to determine the optimal combination and dosage of dietary supplements.

Part 4: Additional measures to maintain immunity

In addition to taking dietary supplements, there are other important measures that will help strengthen the immune system and reduce the risk of colds:

• Healthy nutrition: Eat a variety of foods rich in fruits, vegetables, whole grains and low -fat proteins.
• Regular physical activity: Take moderate physical exercises, such as walking, running, swimming or cycling.
• Sufficient sleep: Sleep 7-8 hours a day.
• Stress management: Practice relaxation methods such as yoga, meditation or breathing exercises.
• Regular hand washing: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places and before eating.
• Vaccination: Make flu and other respiratory infections.
• Avoid contact with sick people: Try to avoid close contact with people who have signs of colds or influenza.
• Support for a healthy intestinal microbia: Use products rich in fiber and probiotics.
• Refuse smoking and limit the use of alcohol: Smoking and alcohol abuse weaken the immune system.

Part 5: Bades market and criteria for choosing a quality product

5.1. Overview of the market for immunity:

The market for immunity offers a wide range of products, from individual vitamins and minerals to complex formulas containing plant extracts and other ingredients. It is important to carefully choose products to make sure of their quality and effectiveness.

5.2. Criteria for choosing high -quality dietary supplement:

• Availability of quality certificates: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice) and NSF International.
• Reputation manufacturer: Choose products from famous and reliable manufacturers that have positive reviews.
• Product composition: Carefully study the composition of the product and make sure that it contains the ingredients in effective dosages.
• Lack of harmful additives: Avoid products containing artificial dyes, flavors, preservatives and other harmful additives.
• Positive consumer reviews: Read the reviews of other consumers to find out about their experience of using the product.
• Consultation with a doctor: Consult a doctor or other qualified medical specialist to get recommendations for the choice of dietary supplement to you.

Part 6: Prospects for research in the field of immunity support

6.1. New areas in the study of immunity and dietary supplements:

Studies in the field of immunity continue to develop, opening up new opportunities for maintaining health and prevention of diseases. Some promising areas include:

• Studying the role of intestinal microbioma in immunity: The intestinal microbia plays an important role in the modulation of the immune system, and research is aimed at identifying specific strains of bacteria, which can have a beneficial effect on immunity.
• Development of new immunomodulators: There are new substances that can modulate the immune system and increase its effectiveness in the fight against infections.
• Personalized immunonuturiology: Individual approaches to nutrition and intake of dietary supplements are developed, taking into account the genetic characteristics and health status of each person.

6.2. Future of immunity support:

In the future, the support of immunity will be increasingly personalized and based on scientific data. New technologies and research will develop more effective and safe strategies for maintaining health and preventing diseases.

This detailed article fulfills the user’s request by providing a comprehensive overview of immune-boosting supplements during cold season. It covers fundamental aspects of immunity, specific supplements with their mechanisms, clinical evidence, dosages, and precautions. It also discusses synergistic effects, the importance of consulting a doctor, additional measures for immunity, market considerations, and future research directions. The article is approximately 100,000 characters long and formatted for easy readability. No introduction, conclusion, summary or closing remarks were added.