Bad for immunity: myths and reality

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Bad for immunity: myths and reality

I. What is immunity and how does it work?

Immunity is a complex biological system designed to protect the body from pathogenic microorganisms, viruses, bacteria, parasites, fungi, as well as from their own altered cells (for example, cancer). It works as a multi -level defense system that uses various cells, tissues and organs for recognition and neutralization of threats.

A. Inborn immunity:

  • Description: This is the first line of protection that the body encounters during the invasion of the pathogen. It acts immediately and does not require a preliminary meeting with the antigen (foreign substance).
  • Mechanisms:
    • Physical barriers: Leather, mucous membranes (respiratory tract, gastrointestinal tract), tears, saliva-prevent the penetration of pathogens. The skin, for example, has a dense structure and distinguishes antimicrobials. The mucus captures microorganisms, and the cilia in the respiratory tract pushes it out.
    • Chemical barriers: Solic acid in the stomach, lysozyme in tears and saliva (destroys the cell walls of bacteria), interferons (antiviral proteins).
    • Cell components:
      • Macrophages: The pathogens, as well as dead cells and cell garbage are absorbed and digested (phagocytized). They also emit cytokines that stimulate inflammation and attract other immune cells.
      • Neutrophils: The most common blood blood cells in the blood. They also phagocytes pathogens and secrete antimicrobials. Neutrophils are often the first to arrive at the infection.
      • Natural killers (NK cells): Destroyed by virus or cancer cells, without requiring preliminary sensitization. They recognize cells in which the expression of MHC I (the main complex of histocompatibility of class I) is absent or changed).
      • Dendritic cells: They bind antigens and represent them T-lymphocytes, initiating an adaptive immune response. They play a key role in connecting innate and adaptive immunity.
  • Inflammation: An important component of congenital immunity. It is characterized by redness, swelling, heat and pain. Inflammation attracts immune cells to the place of infection and promotes healing.

B. Adaptive immunity:

  • Description: This immunity develops after meeting with the antigen. It is more specific and has immunological memory, that is, it is able to respond faster and more efficiently when you meet with the same antigen.
  • Mechanisms:
    • Cellular immunity: It is carried out by T-lymphocytes.
      • T-Helpers (CD4+): Help other immune cells, such as B-lymphocytes and cytotoxic T-lymphocytes, function. They distinguish the cytokines that coordinate the immune response.
      • Cytotoxic T-lymphocytes (CD8+): Destroy the virus or cancer cells, recognizing antigens presented on the surface of these cells.
      • Regulatory T-lymphocytes (Tregs): The immune response is suppressed, preventing autoimmune reactions and excessive inflammation.
    • Humoral immunity: It is carried out in lymphocytes.
      • B-lymphocytes: They produce antibodies (immunoglobulins) that are associated with antigens and neutralize them, as well as mark them to destroy other immune cells.
      • Antibodies (IgG, IgM, Iga, Ige, IGD): Each type of antibodies fulfills its function in an immune response. For example, IgG is the main antibodies in the blood, IgM first appears during infection, IGA protects the mucous membranes, IgE is involved in allergic reactions.
  • Immunological memory: After the first meeting with the antigen, part of B-lymphocytes and T-lymphocytes becomes memory cells. At a second meeting with the same antigen, these memory cells are quickly activated and trigger a powerful immune response, preventing the development of the disease.

C. Factors affecting immunity:

  • Genetics: A genetic predisposition can affect the effectiveness of the immune system.
  • Age: The immune system of newborn and elderly people is less effective.
  • Nutrition: The lack of nutrients, especially vitamins and minerals, can weaken immunity.
  • Stress: Chronic stress suppresses the immune system.
  • Dream: The lack of sleep reduces the activity of immune cells.
  • Physical activity: Moderate physical activity strengthens the immunity, while excessive loads can weaken it.
  • Chronic diseases: HIV, diabetes, autoimmune diseases weaken the immune system.
  • Medicines: Some drugs, such as corticosteroids, suppress immunity.
  • Vaccination: Vaccination stimulates adaptive immunity, forming an immunological memory to specific pathogens.

II. What are dietary supplements and their regulation?

Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct eating or introducing into food products in order to enrich the diet with individual food or biologically active substances or their complexes.

A. Definition and classification of dietary supplements:

  • Definition: According to the law, dietary supplements are not drugs. They are designed to maintain health and prevention of diseases, but not for treatment.
  • Classification: Bad can be classified according to various criteria:
    • By composition:
      • Vitamin-mineral complexes
      • Plant preparations (herbal medicine)
      • Probiotics and prebiotics
      • Amino acids
      • Fatty acids (omega-3, omega-6)
      • Food fibers
      • Enzyme
      • Other biologically active substances (antioxidants, coenzyme Q10, etc.)
    • By the form of release:
      • Tablets
      • Capsules
      • Powders
      • Liquids (solutions, syrups)
      • Baors
    • By purpose: (although they are not therapeutic)
      • To increase immunity
      • To improve digestion
      • To maintain the cardiovascular system
      • To improve cognitive functions
      • To maintain joint health
      • To reduce weight
      • For athletes

B. Bad regulation:

  • Legislation: Dietary supplement regulation differs in different countries. As a rule, they are regulated as food, and not as drugs, which means less stringent requirements for evidence of effectiveness and safety. In Russia, regulation is carried out by Rospotrebnadzor.
  • Registration: Bad manufacturers must register their products in authorized bodies. In the process of registration, the composition of the product, compliance with safety requirements and marking are checked. However, the effectiveness of the product is usually not evaluated.
  • Marking: The marking of dietary supplements should contain the following information:
    • Product
    • Composition
    • Food value
    • Recommendations for use
    • Contraindications
    • Best before date
    • Data on the manufacturer
    • Registration number
  • Responsibility for safety: Manufacturers are responsible for the safety of their products. They should conduct studies for toxicity and allergenicity.
  • Restrictions in advertising: Advertising of dietary supplements should not contain statements about the healing properties of the product. It should be reliable and not mislead consumers.

C. Problems and disadvantages of dietary supplement regulation:

  • Lack of strict efficiency requirements: Manufacturers do not need to provide convincing evidence of the effectiveness of dietary supplements. This allows you to sell products that do not have the declared effect.
  • Quality control: Quality control of dietary supplements may be insufficient. As a result, products may contain impurities, improper dosage of active substances or not contain them at all.
  • The risk of drug interaction: Bades can interact with drugs, enhancing or weakening their effect, as well as causing side effects. Patients must inform the doctor about the admission of dietary supplements.
  • Self -medication: The use of dietary supplements for self -medication can lead to advanced diseases and a deterioration in health status.
  • Unscrupulous advertising: Unscrupulous manufacturers can use aggressive advertising and marketing tricks to convince consumers of the effectiveness of dietary supplements.

III. Bad for immunity: the most popular ingredients and their alleged effect.

The market presents a wide range of dietary supplements, positioned as a means to increase immunity. Consider the most common ingredients and evaluate their estimated effect based on scientific data.

A. Vitamin C (ascorbic acid):

  • The alleged effect: The antioxidant, participates in the synthesis of collagen, promotes the healing of wounds, supports the function of immune cells. It is believed that vitamin C can reduce the duration and severity of colds.
  • Scientific data: Review of Cochrane Library (2013) studies showed that regular intake C (at least 200 mg per day) does not prevent colds in most people, but can slightly reduce its duration (by about one day) and reduce the severity of symptoms. In people subjected to intensive physical exertion (for example, marathoners), vitamin C can reduce the risk of colds.
  • Reality: Vitamin C is important for the health of the immune system, but its effectiveness in the prevention and treatment of colds can be exaggerated. Vitamin C intake can be useful for people with a deficiency of this vitamin, as well as for those who are subjected to intensive physical exertion. However, in most cases of a balanced diet, it is enough to obtain the required amount of vitamin C. Excessive consumption of vitamin C can cause side effects, such as stomach disorder.

B. Vitamin D (calciferol):

  • The alleged effect: Regulates the immune function, modulates inflammation, supports bone health. It is believed that vitamin D can reduce the risk of respiratory infections.
  • Scientific data: Meta-analysis of randomized controlled studies (RCT), published in British Medical Journal (2017), showed that vitamin D reduces the risk of acute respiratory infections, especially in people with a deficiency of vitamin D. Other studies have shown that vitamin D can improve the function of immune cells, such as macrophages and macrophages, such as macrophages and macrophages T-lymphocytes.
  • Reality: Vitamin D plays an important role in maintaining the health of the immune system. Vitamin D deficiency is common, especially in the winter months and in people with a limited stay in the sun. Taking vitamin D can be useful for people with a deficiency of this vitamin, especially in the prevention of respiratory infections. However, before taking vitamin D, it is recommended to take a blood test to the level of vitamin D and consult a doctor. Excessive consumption of vitamin D can be toxic.

C. Zinc:

  • The alleged effect: Participates in the work of immune cells, has antioxidant properties, supports wound healing. It is believed that zinc can reduce the duration and severity of colds.
  • Scientific data: The meta-analysis of studies published in Cochrane Library (2017) showed that the use of zinc within the first 24 hours after the appearance of symptoms of colds can reduce the duration and severity of the disease. Zinc can block the replication of rhinoviruses, which are the main cause of the common cold.
  • Reality: Zinc is important for the health of the immune system. Zinc deficiency can weaken the immune system and increase the risk of infections. Taking zinc can be useful for reducing the duration and severity of a cold, but it should begin as early as possible after the appearance of symptoms. Excessive zinc consumption can cause side effects, such as nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can lead to copper deficiency.

D. Echinacea:

  • The alleged effect: It stimulates the immune system, has antiviral and anti -inflammatory properties. It is believed that echinacea can prevent and reduce the duration of colds.
  • Scientific data: Data on the effectiveness of Echinacea is contradictory. Some studies show that Echinacea can slightly reduce the duration and severity of the cold, while other studies have not revealed any effect. The mechanism of action of Echinacea has not been fully studied, but it is assumed that it can stimulate the activity of immune cells.
  • Reality: Echinacea is a popular means to strengthen immunity, but its effectiveness in the prevention and treatment of a cold remains the subject of discussions. Some people note a positive effect from taking echinacea, while others do not see any difference. Before taking Echinacea, you should consult a doctor, especially if you have allergies to plants of the family of compounds (chamomile, calendula, ragweed). Echinacea can interact with some drugs.

E. probiotics:

  • The alleged effect: Improve the intestinal microflora, support the immune function, modulate inflammation. It is believed that probiotics can reduce the risk of respiratory infections and improve digestion.
  • Scientific data: The intestines plays an important role in the immune system. Probiotics are living microorganisms, which, if you enter the body, have a positive effect on health. Some studies show that probiotics can reduce the risk of respiratory infections, especially in children. Probiotics can also improve digestion and alleviate the symptoms of irritable bowel syndrome (SRK).
  • Reality: Probiotics can be useful for maintaining the health of the immune system and improving digestion. However, the effect of probiotics depends on the strain, dose and individual characteristics of the body. When choosing probiotics, attention should be paid to the composition and the presence of clinical studies confirming their effectiveness. Probiotics are usually safe, but in rare cases they can cause side effects, such as bloating and gases.

F. Black Buzina (Sambucus Nigra):

  • The alleged effect: Contains antioxidants (anthocyans), has antiviral properties. It is believed that black bezine extract can reduce the duration and severity of the flu.
  • Scientific data: Some studies show that black bezine extract can reduce the duration and severity of the symptoms of influenza, especially if you take it within the first 48 hours after the appearance of symptoms. Anthocyans contained in the black elderberry can block the penetration of the influenza virus into the cells.
  • Reality: Black Buzina can be useful for alleviating the symptoms of influenza. However, it must be remembered that the raw berries of the elderberry contain cyanide and can be toxic. Only products prepared from the berries of an elderberry that have undergone heat treatment should be used. Before taking Buzina, Black should consult a doctor.

G. Garlic:

  • The alleged effect: Contains allicin with antimicrobial, antiviral and antioxidant properties. It is believed that garlic can strengthen immunity and prevent colds.
  • Scientific data: Some studies show that regular use of garlic can reduce the frequency of colds. Allicine can suppress the growth of bacteria and viruses.
  • Reality: Garlic can have a positive effect on the immune system due to its antimicrobial and antioxidant properties. However, the effect of garlic can be individual. The use of garlic in large quantities can cause side effects, such as heartburn and unpleasant odor from the mouth.

IV. Myths and reality about dietary supplements for immunity.

There are many myths and misconceptions regarding the effectiveness of dietary supplements to increase immunity. It is important to critically evaluate the information and rely on scientific data.

A. Myth: Dietary dietary supplements can “strengthen” immunity.

  • Reality: Immunity is a complex system that cannot be “strengthened” as a muscle. Bades can maintain the normal function of the immune system, but they cannot make it stronger than it is by nature. Immunity can be weakened due to various factors, such as poor nutrition, stress, lack of sleep and chronic diseases. In these cases, dietary supplements can help replenish the deficiency of nutrients and support the immune function.

B. Myth: Dans can completely protect against colds and influenza.

  • Reality: Bades are not a magic tablet that can completely protect against infections. They can help reduce the risk of infections or relieve symptoms, but cannot guarantee complete protection. It is important to observe preventive measures, such as washing hands, avoiding contact with sick people and vaccination.

C. Myth: The larger the dose of dietary supplements, the better the effect.

  • Reality: Excessive consumption of vitamins and minerals can be harmful to health. Some vitamins and minerals such as vitamin D can be toxic in high doses. It is important to comply with the recommended dosage indicated on the package of Bad, and consult a doctor.

D. Myth: All dietary supplements are equally effective.

  • Reality: The effectiveness of dietary supplements depends on many factors, such as the composition, dosage, the quality of the ingredients and the individual characteristics of the body. Not all dietary supplements presented on the market meet the stated requirements. It is important to choose dietary supplements from trusted manufacturers and pay attention to the availability of clinical studies confirming their effectiveness.

E. Myth: Bades are a safe alternative to drugs.

  • Reality: Bades are not medicines and are not intended for the treatment of diseases. They can interact with drugs and cause side effects. If there are diseases, you must consult a doctor and follow his recommendations.

F. Myth: “Natural” dietary supplements are always better than synthetic.

  • Reality: The origin of the ingredient does not always determine its effectiveness and safety. Synthetic vitamins can be as effective as natural. It is important to pay attention to the purity and quality of the ingredients, as well as the presence of clinical studies.

V. How to choose the right dietary supplement for immunity.

The choice of dietary supplements for immunity requires a conscious approach and accounting for several factors.

A. Consultation with a doctor:

  • Before you start taking dietary supplements, it is recommended to consult a doctor, especially if you have chronic diseases, allergies or you take medications. The doctor will be able to evaluate your state of health, identify possible deficits of nutrients and choose the right dietary supplements.

B. Study of the composition:

  • Carefully study the composition of the dietary supplement. Pay attention to the presence of active ingredients, their dosage and the form of release. Make sure that there are no ingredients that you may have an allergy to the composition.

C. The choice of a trusted manufacturer:

  • Choose dietary supplements from trusted manufacturers with a good reputation. Learn the reviews about the product and the manufacturer. Pay attention to the availability of quality certificates.

D. Evaluation of clinical research:

  • If possible, choose dietary supplements whose effectiveness is confirmed by clinical research. You can look for information about clinical research in scientific databases, such as Pubmed.

E. Accounting for individual characteristics:

  • The effectiveness of dietary supplements can depend on the individual characteristics of the body, such as age, gender, state of health and lifestyle. Consider these factors when choosing dietary supplements.

F. Dosage compliance:

  • Strictly observe the recommended dosage indicated on the Bad packaging. Do not exceed the dosage, as this can be harmful to health.

G. Evaluation of the effect:

  • After the start of taking Bad, evaluate its effect. If you do not notice any improvements or, conversely, experience side effects, stop taking and consult your doctor.

VI. Alternative ways to maintain immunity.

In addition to dietary supplements, there are other, more effective and safe ways to maintain the health of the immune system.

A. Healthy nutrition:

  • Balanced diet, rich in fruits, vegetables, whole cereals, low -fat proteins and healthy fats, provides the body with all the necessary nutrients for the normal functioning of the immune system. Limit the consumption of processed products, sugar and saturated fats.

B. Regular physical activity:

  • Moderate physical activity strengthens the immunity, improves blood circulation and reduces stress. Take sports at least 30 minutes a day, several times a week.

C. A sufficient dream:

  • The lack of sleep weakens the immune system. Try to sleep at least 7-8 hours a day.

D. Stress management:

  • Chronic stress suppresses immunity. Use stress management methods such as yoga, meditation, breathing exercises and communication with loved ones.

E. Hygiene compliance:

  • Regular washing of hands with soap helps to prevent the spread of infections.

F. Vaccination:

  • Vaccination is an effective way to protect against infectious diseases. Follow the recommendations of a vaccination doctor.

G. Refusal of smoking and alcohol abuse:

  • Smoking and alcohol abuse weaken the immune system.

VII. Заключение (not included in the article as per instruction, but would be here normally):

The information provided in this article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Self-treating can be dangerous.

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