What dietary supplements will help to raise immunity?

What dietary supplements will help to raise immunity?

Immunity is a complex system that protects the body from diseases and infections. It includes many cells, organs and processes that work harmoniously for the detection and destruction of pathogens, such as viruses, bacteria, fungi and parasites. When the immune system is weakened, a person becomes more susceptible to various diseases. A modern lifestyle, including stress, improper nutrition, lack of sleep and environmental pollution, can negatively affect the immune system. In this regard, many people are looking for ways to support and strengthen their immunity. One of the popular options is the use of biologically active additives (BAD). However, it is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They can be useful as an addition to a healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep and stress management. Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take other medicines.

Important vitamins and minerals for immunity:

Some vitamins and minerals play a key role in maintaining the health of the immune system. Providing sufficient consumption of these nutrients can help strengthen immunity and reduce the risk of diseases.

• Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that helps protect the cells from damage to free radicals. It is also necessary for the functioning of immune cells, such as phagocytes and T cells. Vitamin C promotes the production of interferon, protein, which helps to fight viral infections. Vitamin C deficiency can weaken the immune system and increase susceptibility to infections. Good sources of vitamin C include citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, bell pepper and broccoli. As a dietary supplement, vitamin C is available in various forms, such as tablets, capsules, chewing tablets and powders. It is important to choose high -quality additives from reliable manufacturers and observe the recommended dosage. High doses of vitamin C (more than 2000 mg per day) can cause side effects, such as stomach and diarrhea.
• Vitamin D: Vitamin D plays an important role in the regulation of the immune system. It helps to activate T cells that fight infections. Vitamin D also helps to develop antimicrobial peptides that help destroy pathogens. Vitamin D deficiency is a common occurrence, especially in the winter months and in people living in the northern latitudes. The low level of vitamin D can weaken the immune system and increase the risk of respiratory infections, such as flu and colds. The best source of vitamin D is sunlight. However, in most cases, it is difficult to get a sufficient amount of vitamin D only from the sun, especially in the winter. Good food sources of vitamin D include fatty fish (salmon, tuna, sardines), egg yolks and enriched products, such as milk and cereals. Vitamin D is also available as a diet in the form of vitamin D3 (cholegalciferol), which is more effective than vitamin D2 (ergocalciferol). The recommended dosage of vitamin D depends on the age, state of health and level of vitamin D in the blood. Before taking vitamin D, it is necessary to consult a doctor as a dietary supplement to determine the optimal dosage.
• Zinc: Zinc is an important mineral for the functioning of the immune system. It is necessary for the development and functioning of immune cells, such as T cells and B cells. Zinc also helps to protect the cells from damage by free radicals. Zinc deficiency can weaken the immune system and increase susceptibility to infections. Zinc plays an important role in the healing of wounds and maintaining skin health. Good sources of zinc include meat (beef, pork, poultry), seafood (oysters, crabs, shrimp), legumes (beans, lentils), nuts and seeds. Zinc is also available as a dietary supplement in various forms, such as tablets, capsules and loafers. When choosing a zinc dietary supplement, it is important to take into account the form of zinc, since some forms, such as zinc gluconate and zinc picoline, are better absorbed by the body. High doses of zinc (more than 40 mg per day) can cause side effects, such as stomach disorder, nausea and vomiting. Long -term intake of high doses of zinc can lead to copper deficiency. Therefore, it is important to observe the recommended dosage and not take zinc as a dietary supplement for a long time without consulting a doctor.
• Selenium: Selenium is an important trace element for the functioning of the immune system. It helps to protect the cells from damage to free radicals and is involved in the regulation of immune reactions. Selenium is necessary for the production of glutathioneperoxidases, an antioxidant enzyme that plays a key role in protecting cells from oxidative stress. Selena deficiency can weaken the immune system and increase susceptibility to infections. Good sources of selenium include Brazilian nuts, seafood (tuna, cod, shrimp), meat (beef, pork, bird), eggs and whole grains. Selenium is also available as a dietary supplement in various forms, such as selenometionine and sodium selenite. Seleenomeinine is considered a more bioavailable form of selenium. High doses of selenium (more than 400 μg per day) can cause side effects, such as nausea, vomiting, diarrhea, fatigue and hair loss. Therefore, it is important to observe the recommended dosage and not take selenium as a diet for a long time without consulting a doctor.
• Vitamin E: Vitamin E is a powerful antioxidant that helps protect the cells from damage to free radicals. It also participates in the regulation of immune reactions and contributes to the functioning of immune cells. Vitamin E helps maintain the health of the skin and mucous membranes, which are important barriers against infections. Good sources of vitamin E include vegetable oils (sunflower, olive, soybean), nuts (almonds, hazelnuts), seeds (sunflower), avocados and green leafy vegetables. Vitamin E is also available as a dietary supplement in various forms, such as alpha-tocopherol and mixed tocopherols. It is important to choose a natural form of vitamin E (d-alpha tocopherol), and not synthetic (DL-alpha-Tocopherol). High doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding. Therefore, it is important to observe the recommended dosage and not take vitamin E as a diet for a long time without consulting a doctor.

Other useful dietary supplements for immunity:

In addition to vitamins and minerals, there are other dietary supplements that can be useful for maintaining the health of the immune system.

• Probiotics: Probiotics are living microorganisms that bring health benefits, especially for the digestive system. They help maintain the balance of intestinal microflora, which plays an important role in the immune system. Most of the immune cells are in the intestines, so intestinal health directly affects immunity. Probiotics help strengthen the barrier function of the intestine, preventing the penetration of pathogens into the body. They also stimulate the production of immune cells and antibodies. Taking probiotics can help reduce the risk of respiratory infections, such as flu and colds. Good sources of probiotics include fermented products, such as yogurt, kefir, sauerkraut and kimchi. Probiotics are also available as a dietary supplement in various forms, such as capsules, tablets and powders. When choosing a probiotic, it is important to take into account strains of bacteria contained in the addition, and their concentration (some kind of colony -forming units). Different strains of probiotics have different effects on the body. It is important to choose probiotics from reliable manufacturers and observe the recommended dosage.
• SOUTINATEA: Echinacea is a plant that is traditionally used to strengthen immunity and treatment of colds. Echinacea contains active substances that stimulate the immune system and increase the activity of immune cells. Studies show that echinacea can help reduce the duration and severity of colds. Echinacea is available in various forms, such as capsules, tablets, tinctures and teas. It is important to choose high -quality additives of echinacea from reliable manufacturers. Echinacea can cause side effects, such as stomach disorder and allergic reactions. Echinacea is not recommended for people with autoimmune diseases.
• Black Buzina (Sambucus Nigra): Black Buzina is a plant whose berries have antiviral and antioxidant properties. Black elderberry extract helps block the penetration of viruses into cells and stimulates the immune system. Studies show that black bezine extract can help reduce the duration and severity of the flu. Black Buzina is available in various forms, such as syrups, capsules, tablets and candies. It is important to choose high -quality additives of black elderberry from reliable manufacturers. Immature berries and black bezines contain toxic substances and should not be eaten.
• Garlic: Garlic is a plant that has powerful antimicrobial and antiviral properties. Garlic contains allicin, an active substance that helps fight infections. Garlic stimulates the immune system and increases the activity of immune cells. Regular use of garlic can help reduce the risk of colds and other infections. Garlic can be eaten fresh, added to dishes or taken as a dietary supplement in the form of capsules or tablets. Some people may experience a stomach disorder after using garlic.
• Astragal root: Astragal root is a plant that is traditionally used in Chinese medicine to strengthen immunity. Astragal root contains active substances that stimulate the immune system and increase the body’s resistance to diseases. Astragal root can help improve the function of immune cells and protect the body from infections. Astragal root is available in various forms, such as capsules, tablets, tinctures and teas. It is important to choose high -quality additives of the root of the Astragal from reliable manufacturers. Astragal root can interact with some drugs, so before taking the appointment you need to consult a doctor.
• Beta-glucan: Beta-glucans are polysaccharides that are contained in the cell walls of bacteria, fungi and cereals. Beta-glucans stimulate the immune system and increase the activity of immune cells, such as macrophages and natural killers. Beta-glucans help protect the body from infections and increase resistance to disease. Beta-glucans are available as a dietary supplement in various forms, such as capsules and tablets. It is important to choose high-quality additives of beta-glucans from reliable manufacturers.
• Curcumin: Kurkumin is an active substance contained in turmeric, spices that are widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties. Kurkumin helps to protect the cells from damage by free radicals and modulates the immune system. Kurkumin can help reduce the risk of chronic diseases and support the health of the immune system. Kurkumin is available as a dietary supplement in the form of capsules and tablets. It is important to choose carcumin additives containing pipin, which improves the absorption of curcumin.
• Glutathione: Glutation is a powerful antioxidant that is produced in the body. It helps to protect the cells from damage to free radicals and plays an important role in detoxification. Glutation is necessary for the functioning of immune cells and the modulation of the immune system. The level of glutathione can decrease with age and when exposed to various factors, such as stress, poor nutrition and toxins. Glutation is available as a dietary supplement in various forms, such as capsules, tablets and liposomal additives. Liposomal additives provide better absorption of glutathione.
• N-Acetylcistein (NAC): N-acetylcystein (NAC) is the predecessor of glutation, which helps to increase the level of glutathione in the body. NAC also has a mucolytic effect and helps to dilute sputum. NAC can help reduce the risk of respiratory infections and support the health of the immune system. NAC is available as a dietary supplement in the form of capsules and tablets.

Important recommendations when choosing and using dietary supplements:

When choosing and using dietary supplements to strengthen immunity, the following important recommendations must be taken into account:

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take other medicines. The doctor will help you determine which dietary supplements are right for you, and choose the optimal dosage.
• The choice of high -quality dietary supplements: It is important to choose dietary supplements from reliable manufacturers who adhere to high quality standards. Pay attention to the availability of quality certificates and inspections of independent laboratories.
• Compliance with the recommended dosage: Do not exceed the recommended dosage indicated on the pack of dietary supplements. High doses of some vitamins and minerals can cause side effects.
• Accounting for drugs: Some dietary supplements can interact with the medicines that you take. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.
• Do not replace dietary supplements with full food: Bades are not a replacement for good nutrition. It is important to adhere to a balanced diet rich in fruits, vegetables, whole grains and low -fat protein sources.
• A combination with a healthy lifestyle: Bades are most effective in combination with a healthy lifestyle, including regular physical exercises, sufficient sleep, stress management and rejection of bad habits.
• Evaluation of effectiveness: Evaluate the effectiveness of Bad some time after the start of the reception. If you do not see any improvements, consult your doctor about the advisability of continuing the dietary supplement.
• Bad storage: Keep dietary supplements in accordance with the instructions on the package, in a cool, dry place, inaccessible to children.
• Caution with autoimmune diseases: People with autoimmune diseases should be careful when taking dietary supplements to strengthen immunity, as some of them can stimulate the immune system and worsen the condition.

In conclusion:

Maintaining the health of the immune system is an important aspect of general health and well -being. Bades can be a useful addition to a healthy lifestyle, helping to strengthen immunity and reduce the risk of diseases. However, it is important to remember that dietary supplements are not medicines and should not be used to treat diseases. Before taking any dietary supplements, you need to consult a doctor to determine which dietary supplements are suitable for you, and choose the optimal dosage. The combination of dietary supplements with a balanced diet, regular physical exercises, sufficient sleep and stress control will allow you to strengthen your immunity as much as possible and remain healthy.