Dietary supplements: how to take and dose correctly - Yes Global продукция

Dietary supplements for immunity: how to take and dose correctly – comprehensive leadership

Section 1: Immune system – health foundation

1 Fundamentals of the immune system:

The immune system is a complex network of cells, tissues, organs and processes designed to protect the body from pathogens, such as bacteria, viruses, fungi, parasites and foreign substances. It plays a decisive role in maintaining health and preventing the development of diseases.
1. 1. 1 Inborn immunity: The first line of protection, providing a quick, but non -specific reaction to the invasion of pathogens. It includes physical barriers (leather, mucous membranes), chemical barriers (enzymes, acids) and cells (macrophages, neutrophils, NK cells). Macrophages, for example, absorb and digest foreign particles through phagocytosis. Neutrophils are the most numerous leukocytes and are the first to arrive at the place of infection. NK cells (natural killers) destroy infected or tumor cells without preliminary sensitization.
2. 1. 2 Acquired immunity: A slower, but specific, but specific reaction that develops after the effects of the antigen. It includes humoral immunity (antibodies produced by B lymphocytes) and cellular immunity (T-lymphocytes that directly attack infected cells). Antibodies bind to antigens, neutralize them or facilitate their destruction by other cells of the immune system. T-Helpers coordinate the immune response, activating other immune cells. Cytotoxic T-lymphocytes (CTL) destroy cells infected with viruses or other intracellular pathogens.
3. 1. 3 Antigens and antibodies: Antigens are substances that cause an immune response. Antibodies (immunoglobulins) are proteins that are associated with antigens, neutralizing them or facilitating their destruction. There are several classes of antibodies, including IGG, IGM, IGA, IGE and IGD, each of which performs certain functions. IgG is the most common type of antibodies in the blood and tissues and provides long -term immunity. IgM is the first type of antibodies produced in response to infection. IGA is present in the mucous membranes and protects against pathogens penetrating through these barriers. Ige plays a role in allergic reactions and protection against parasites.
2 Factors affecting immunity:

Many factors affect the functioning of the immune system. Understanding these factors allows you to take measures to maintain and strengthen immunity.
1. 1. 1 Nutrition: The lack of nutrients, such as vitamins (A, C, D, E), minerals (zinc, selenium, iron) and proteins, can weaken the immune system. A balanced diet, rich in fruits, vegetables, whole grain products and low -fat protein, is necessary for the optimal functioning of the immune system. Vitamin D deficiency, for example, is associated with an increased risk of respiratory tract infections. Zinc deficiency can disrupt the function of T-lymphocytes and reduce the immune response.
2. 1. 2 Dream: The lack of sleep (less than 7-8 hours a day for adults) can weaken the immune system, increasing susceptibility to infections. During sleep, the body produces cytokines that are necessary to regulate the immune response. The lack of sleep can lead to a decrease in the production of cytokines and impaired function of immune cells.
3. 1. 3 Stress: Chronic stress can suppress the immune system, making the body more susceptible to infections. Stress causes the release of cortisol, hormone, which can suppress the function of immune cells. Stress management with the help of relaxation techniques, such as meditation, yoga or breathing exercises, can help maintain the immune system.
4. 1. 4 Age: The immune system weakens with age (immune aging), which makes the elderly more susceptible to infections and autoimmune diseases. With age, the function of T-lymphocytes and B lymphocytes decreases, which leads to a weakening of the immune response. Vaccination is especially important for the elderly to protect against infections, such as flu and pneumococcal infection.
5. 1. 5 Physical activity: Moderate physical activity strengthens the immune system, while excessive physical activity can weaken it. Moderate physical activity increases the circulation of immune cells and stimulates the production of antibodies. Excessive physical activity can lead to depletion of the body and suppress the immune system.
6. 1. 6 Bad habits: Smoking and alcohol abuse weaken the immune system. Smoking damages the lungs and reduces the function of immune cells in the respiratory tract. Alcohol abuse can disrupt the liver function and weaken the immune response.
7. 1. 7 Medical conditions and medicines: Some medical conditions (for example, HIV, diabetes) and drugs (for example, corticosteroids, immunosuppressants) can weaken the immune system. HIV affects T-highpers, which leads to immunodeficiency. Diabetes can disrupt the function of neutrophils and other immune cells. Corticosteroids and immunosuppressants suppress the immune system to treat autoimmune diseases or prevent organs.
3 Signs of immunity disorders:

It is important to be able to recognize signs of immunity violations in order to seek medical help in a timely manner.
1. 1. 1 Frequent infections: Repeating infections, such as colds, flu, sinusitis, bronchitis or pneumonia, may indicate a weakened immune system.
2. 1. 2 Slow wound healing: Slow healing of wounds can be a sign of impaired immune function.
3. 1. 3 Constant fatigue: Constant fatigue, not passing after rest, can be associated with a weakened immune system.
4. 1. 4 Digestive problems: Frequent digestive problems, such as diarrhea, constipation or bloating, can be a sign of intestinal dysbiosis, which affects the immune system.
5. 1. 5 Allergic reactions: The increase in or strengthening of allergic reactions may indicate a violation of the regulation of the immune system.
6. 1. 6 Autoimmune diseases: The development of autoimmune diseases, such as rheumatoid arthritis, systemic lupus erythematosus or multiple sclerosis, indicates a violation of the immune system when it begins to attack the body’s own tissues.

Section 2: Dietrs for immunity – review and classification

Bades (biologically active additives) for immunity are a wide range of products containing vitamins, minerals, plant extracts and other substances that are believed to support and strengthen the immune system.

1 Classification of dietary supplements for immunity:

Dietary supplements for immunity can be classified according to various criteria, including the composition, mechanism of action and purpose.
1. 1. 1 Vitamins:
  - Vitamin C (ascorbic acid): A powerful antioxidant that protects the cells from damage by free radicals and stimulates the production of leukocytes. It also participates in the synthesis of collagen, which is necessary for healing wounds. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men.
  - Vitamin D (calciferol): He plays an important role in the regulation of the immune system, modulating the activity of immune cells and reducing the risk of infections. It is also necessary for the health of bones and the assimilation of calcium. The recommended daily dose of vitamin D is 600 IU (international units) for adults.
  - Vitamin E (Tokoferol): An antioxidant that protects cells from damage by free radicals and supports the function of immune cells. He also participates in the regulation of inflammatory processes. The recommended daily dose of vitamin E is 15 mg.
  - Vitamin A (Retinol): It is necessary for the health of the mucous membranes, which are an important barrier against infections. It also participates in the differentiation and proliferation of immune cells. The recommended daily dose of vitamin A is 700 mcg for women and 900 μg for men.
  - B vitamins B: They play an important role in the energy exchange and maintaining the health of the nervous system, and also affect the function of immune cells. For example, vitamin B6 is necessary for the synthesis of antibodies and cytokines. Vitamin B12 is necessary for the normal functioning of immune cells. Folic acid (vitamin B9) is necessary for the division and proliferation of immune cells.
2. 1. 2 Minerals:
  - Zinc: It is necessary for the normal functioning of immune cells, is involved in the synthesis of DNA and RNA, and also has antioxidant properties. Zinc deficiency can lead to a decrease in immunity and increased susceptibility to infections. The recommended daily dose of zinc is 8 mg for women and 11 mg for men.
  - Selenium: An antioxidant that protects cells from damage by free radicals and supports the function of immune cells. He also participates in the regulation of inflammatory processes. The recommended daily dose of selenium is 55 μg.
  - Iron: It is necessary for transporting oxygen to tissue and for the functioning of immune cells. Iron deficiency can lead to anemia and a decrease in immunity. The recommended daily dose of iron is 18 mg for women and 8 mg for men.
  - Copper: Participates in the functioning of the enzymes necessary for the immune function. The shortage of copper can lead to impaired function of immune cells. The recommended daily dose of copper is 900 mcg.
3. 1. 3 Plant extracts:
  - SOUTINATEA: It stimulates the immune system, increasing the activity of immune cells and increasing the production of cytokines. Echinacea is often used for the prevention and treatment of colds and influenza.
  - Ginseng: It has adaptogenic properties, helps the body adapt to stress and strengthens the immune system. Ginseng can also increase energy and reduce fatigue.
  - Garlic: It has antimicrobial and antiviral properties, and also stimulates the immune system. The active substance of garlic – allicin – has a powerful antioxidant effect.
  - Ginger: It has anti -inflammatory and antioxidant properties, and can also relieve symptoms of colds and influenza.
  - Turmeric (curcumin): It has powerful anti -inflammatory and antioxidant properties, and can also modulate the immune system. Kurkumin can help reduce inflammation and support the function of immune cells.
4. 1. 4 Probiotics and prebiotics:
  - Probiotics: Living microorganisms that benefit the health of the owner, improving the balance of intestinal microflora. Probiotics can strengthen the immune system, stimulating the production of antibodies and cytokines, as well as improving the barrier function of the intestine. The most common probiotic strains include Lactobacillus and Bifidobacterium.
  - Prebiotics: Interesting dietary fiber that serve as food for probiotics and stimulate their growth and activity in the intestines. Prebiotics can improve intestinal health and strengthen the immune system. Examples of prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).
5. 1. 5 Other dietary supplements:
  - Beta-glucan: Polysaccharides obtained from mushrooms, yeast and bacteria, which stimulate the immune system, activating macrophages and other immune cells.
  - Coenzim Q10 (COQ10): The antioxidant, which plays an important role in energy metabolism and protects cells from damage to free radicals. COQ10 can also support the function of immune cells.
  - Amino acids (Glutamin, Arginine): They play an important role in the functioning of immune cells and tissue restoration. Glutamin, for example, is an important source of energy for immune cells and is involved in the synthesis of glutathione, a powerful antioxidant.
2 Mechanisms for the action of dietary supplements for immunity:

Dietrs for immunity can act in various ways, including:
1. 1. 1 Stimulation of immune cells: Some dietary supplements, such as echinacea and beta-glucans, can stimulate the activity of immune cells, such as macrophages, neutrophils and NK cells, increasing their ability to destroy pathogens.
2. 1. 2 Increase in antibodies: Some dietary supplements, such as vitamin C and probiotics, can increase antibodies that neutralize pathogens and facilitate their destruction.
3. 1. 3 Improving the barrier function of the mucous membranes: Some dietary supplements, such as vitamin A and probiotics, can improve the barrier function of the mucous membranes, preventing the penetration of pathogens into the body.
4. 1. 4 Antioxidant Protection: Some dietary supplements, such as vitamin C, vitamin E, selenium and coenzyme Q10, have antioxidant properties and protect cells from damage to free radicals that can weaken the immune system.
5. 1. 5 Modulation of inflammation: Some dietary supplements, such as curcumin and ginger, have anti -inflammatory properties and can help reduce inflammation that can suppress the immune system.
3 The criteria for choosing dietary supplements for immunity:

When choosing dietary supplements for immunity, it is important to consider the following factors:
1. 1. 1 Composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that have proven their effectiveness in maintaining immunity.
2. 1. 2 Quality: Choose dietary supplements from reliable manufacturers who adhere to strict quality standards and test their products. Look for quality signs such as GMP (good manufactoring practice).
3. 1. 3 Dosage: Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the recommended dosage, as this can lead to side effects.
4. 1. 4 Individual needs: Consider your individual needs and health status when choosing dietary supplements for immunity. Consult a doctor or nutritionist to determine which dietary supplements are right for you.
5. 1. 5 Interaction with drugs: If you take any medicine, consult a doctor to make sure that dietary supplements do not interact with your medicines.
6. 1. 6 Side effects: Pay attention to the possible side effects of dietary supplements and stop taking them if you experience any undesirable reactions.

Section 3: How to take and dose dietary supplements for immunity

The correct technique and dosage of dietary supplements for immunity is crucial to achieve maximum efficiency and minimize the risk of side effects.

1 General recommendations for receiving dietary supplements:
1. 1. 1 Follow the manufacturer’s recommendations: Always follow the recommendations for the reception and dosage indicated on the package of Bad.
2. 1. 2 Take dietary supplements with food: Most dietary supplements are better absorbed if you take them with food. Fat -soluble vitamins (A, D, E, K) are especially well absorbed with food containing fats.
3. 1. 3 Donate dietary supplements with a sufficient amount of water: Drink dietary supplements with a sufficient amount of water to facilitate their absorption and prevent the stomach irritation.
4. 1. 4 Take dietary supplements regularly: To achieve the maximum effect, take dietary supplements regularly, in accordance with the recommended schedule.
5. 1. 5 Do not exceed the recommended dosage: Exceeding the recommended dosage can lead to side effects and will not improve dietary supplements.
2 Specific recommendations for the dosage:
1. 1. 1 Vitamin C: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To maintain immunity during a cold or influenza, you can increase the dose to 200-500 mg per day, but not exceed 2000 mg per day.
2. 1. 2 Vitamin D: The recommended daily dose of vitamin D is 600 IU for adults. People with vitamin D deficiency may require a higher dose, but it should be determined under the supervision of a doctor.
3. 1. 3 Zinc: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. Taking zinc in high doses (more than 40 mg per day) is not recommended for a long time, as this can lead to copper deficiency.
4. 1. 4 SOUTINATEA: The dosage of echinacea depends on the form of the release (capsule, tincture, tea). Follow the manufacturer’s recommendations on the packaging. Echinacea is usually taken over a short period of time (no more than 2 weeks) for the prevention or treatment of colds and influenza.
5. 1. 5 Probiotics: The dosage of probiotics is measured in a of the (colony -forming units). It is usually recommended to take probiotics at a dose of 1-10 billion on a day. Choose probiotics containing strains that have proven their effectiveness in maintaining immunity.
3 Bad reception time:
1. 1. 1 Vitamin C: Vitamin C can be taken at any time of the day, but it is best to take it with food to improve assimilation.
2. 1. 2 Vitamin D: Vitamin D is best taken with food containing fats to improve assimilation. It is recommended to take vitamin D in the morning or day, as it can affect the production of melatonin and break the dream, if taken in the evening.
3. 1. 3 Zinc: Zinc is best taken with food to reduce the risk of stomach irritation. It is not recommended to take zinc along with calcium or iron, as this can reduce its assimilation.
4. 1. 4 Probiotics: Probiotics can be taken at any time of the day, but it is best to take them on an empty stomach or 30 minutes before meals to ensure their survival in the acidic environment of the stomach.
4 The duration of the reception of dietary supplements:

The duration of the reception of dietary supplements depends on the type of dietary supplement and individual needs.
1. 1. 1 Vitamins and minerals: Vitamins and minerals can be taken on an ongoing basis to maintain overall health and immunity. However, it is recommended to periodically check the level of vitamins and minerals in the body and adjust the dosage in accordance with the test results.
2. 1. 2 Plant extracts: Plant extracts, such as echinacea and ginseng, are usually taken for a short period of time (no more than 2-4 weeks) for the prevention or treatment of colds and influenza.
3. 1. 3 Probiotics: Probiotics can be taken on an ongoing basis to maintain intestinal health and immunity. However, it is recommended to change the strains of probiotics every few months to diversify the intestinal microflora.
5 Interaction of dietary supplements with medicines:

It is important to consider the interaction of dietary supplements with drugs in order to avoid undesirable side effects.
1. 1. 1 Vitamin K: Vitamin K can interact with anticoagulants (for example, warfarin), reducing their effectiveness.
2. 1. 2 St. John’s wort: St. John’s wort can interact with many drugs, including antidepressants, contraceptive tablets and immunosuppressants.
3. 1. 3 Garlic: Garlic can interact with anticoagulants and anti -signs, increasing the risk of bleeding.
4. 1. 4 Grapefruit juice: Grapefruit juice can interact with many drugs, changing their metabolism and increasing or reducing their concentration in the blood.
Before taking dietary supplements, especially if you take any medicine, be sure to consult a doctor or pharmacist.

Section 4: Bad for immunity – myths and reality

The dietary supplements for immunity are surrounded by many myths and delusions. It is important to distinguish scientific facts from unreasonable statements.

1 Myth: Bades can completely prevent colds and influenza.

Reality: Bades can strengthen the immune system and reduce the risk of infection with colds and influenza, as well as alleviate the symptoms and accelerate recovery, but they cannot completely prevent these diseases. A cold and influenza are caused by viruses, and vaccination is the most effective way to protect against influenza.
2 Myth: The larger the dose of vitamin, the better for immunity.

Reality: Taking vitamins in high doses is not always useful and can be harmful to health. Some vitamins (for example, vitamin A and vitamin D) can be toxic when taking high doses for a long time. Follow the recommended dosage and consult a doctor if you need a higher dose of vitamin.
3 Myth: All dietary supplements for immunity are equally effective.

Reality: The effectiveness of dietary supplements for immunity depends on their composition, quality, dosage and individual characteristics of the body. Choose dietary supplements from reliable manufacturers containing ingredients that have proven their effectiveness in scientific research.
4 Myth: Bades are a replacement for a healthy lifestyle.

Reality: Bades are an addition to a healthy lifestyle, and not its replacement. Balanced nutrition, sufficient sleep, regular physical activity, stress management and rejection of bad habits are the basis of strong immunity.
5 Myth: Bades have no side effects.

Reality: Bades can cause side effects, especially when taking high doses or when interacting with drugs. Pay attention to possible side effects and stop taking dietary supplements if you experience any undesirable reactions.

Section 5: Dietary dietary supplements for different population groups

The needs for dietary supplements for immunity may vary depending on age, gender, health status and other factors.

1 Bad for children:

The immune system of children is not yet fully developed, so they are more susceptible to infections.
1. 1. 1 Vitamin D: Vitamin D is necessary for the health of bones and immunity in children. The recommended daily dose of vitamin D for children is 600 IU.
2. 1. 2 Vitamin C: Vitamin C helps strengthen the immune system and reduce the risk of colds and flu in children. The recommended daily dose of vitamin C for children depends on age and is from 15 mg to 75 mg.
3. 1. 3 Zinc: Zinc is necessary for the normal functioning of immune cells in children. The recommended daily dose of zinc for children depends on age and is from 2 mg to 8 mg.
4. 1. 4 Probiotics: Probiotics can improve intestinal health and strengthen the immune system in children. Choose probiotics specially designed for children.
Before taking dietary supplements for children, be sure to consult a pediatrician.
2 Bad for pregnant women and lactating women:

During pregnancy and breastfeeding, the woman’s body needs additional nutrients to maintain the health of both the mother and the child.
1. 1. 1 Folic acid: Folic acid is necessary to prevent defects in the nerve tube in the fetus. The recommended daily dose of folic acid for pregnant women is 400-800 μg.
2. 1. 2 Iron: Iron is necessary to prevent anemia in pregnant women. The recommended daily dose of iron for pregnant women is 27 mg.
3. 1. 3 Vitamin D: Vitamin D is necessary for the health of bones and immunity of both the mother and the child. The recommended daily dose of vitamin D for pregnant women and nursing women is 600 IU.
4. 1. 4 Probiotics: Probiotics can improve intestinal health and strengthen the immune system of both the mother and the child.
Before taking dietary supplements during pregnancy and breastfeeding, be sure to consult a doctor.
3 Bad for the elderly:

With age, the immune system weakens, so elderly people are more susceptible to infections.
1. 1. 1 Vitamin D: Vitamin D is necessary for the health of bones and immunity in the elderly. The recommended daily dose of vitamin D for the elderly is 800 IU.
2. 1. 2 Vitamin B12: Vitamin B12 is necessary for the normal functioning of the nervous system and immune cells in the elderly. With age, the assimilation of vitamin B12 is reduced, so the elderly may need to take vitamin B12 in the form of an additive.
3. 1. 3 Zinc: Zinc is necessary for the normal functioning of immune cells in older people. Zinc deficiency is often found in older people and can lead to a decrease in immunity.
4. 1. 4 Probiotics: Probiotics can improve intestinal health and strengthen the immune system in the elderly.
Before taking dietary supplements, older people be sure to consult a doctor.
4 Bad for people with chronic diseases:

People with chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can have a weakened immune system and need additional nutrients to maintain health.
1. 1. 1 Vitamin C: Vitamin C helps to protect the cells from damage by free radicals and strengthen the immune system.
2. 1. 2 Vitamin E: Vitamin E is an antioxidant and helps to protect the cells from damage by free radicals.
3. 1. 3 Zinc: Zinc is necessary for the normal functioning of immune cells.
4. 1. 4 Probiotics: Probiotics can improve intestinal health and strengthen the immune system.
Before taking dietary supplements, people with chronic diseases be sure to consult a doctor.

Section 6: safety of dietary supplements for immunity

The safety of dietary supplements is an important aspect that must be taken into account before starting them.

1 Risks associated with the reception of dietary supplements:
1. 1. 1 Side effects: Bades can cause side effects, especially when taking high doses or when interacting with drugs.
2. 1. 2 Interaction with drugs: Bades can interact with medicines by changing their effectiveness or increasing the risk of side effects.
3. 1. 3 Low quality: Some dietary supplements may contain impurities or not correspond to the declared composition.
4. 1. 4 Overdose: Exceeding the recommended dosage of dietary supplements can lead to toxicity and undesirable side effects.
2 How to minimize risks:
1. 1. 1 Choose dietary supplements from reliable manufacturers: Choose dietary supplements from manufacturers who adhere to strict quality standards and test their products.
2. 1. 2 Check the composition of the dietary supplement: Carefully study the composition of the dietary supplement and make sure that it does not contain the ingredients for which you are allergic or intolerance.
3. 1. 3 Follow the recommended dosage: Do not exceed the recommended dosage indicated on the pack of dietary supplements.
4. 1. 4 Consult a doctor: Before taking dietary supplements, especially if you take any medicine or have chronic diseases, consult your doctor.
5. 1. 5 Tell the doctor about the admission of dietary supplements: Tell your doctor about all the dietary supplements that you take so that he can take this into account when prescribing drugs and evaluating your health status.
3 When should you stop receiving dietary supplements:
1. 1. 1 In case of side effects: Stop taking dietary supplements if you experience any side effects.
2. 1. 2 When an allergic reaction appears: Stop taking dietary supplement if you have an allergic reaction.
3. 1. 3 Before the operation: Stop taking some dietary supplements (for example, garlic, ginger, vitamin E) before surgery, as they can increase the risk of bleeding.

Section 7: Other ways of maintaining immunity

In addition to taking dietary supplements, there are other ways to maintain and strengthen immunity.

1 Balanced nutrition:

A balanced diet, rich in fruits, vegetables, whole grain products and low -fat protein, is the basis of strong immunity. Use products rich in vitamins and minerals that are necessary for the functioning of the immune system.
2 Sufficient sleep:

The lack of sleep can weaken the immune system, increasing susceptibility to infections. Try to sleep 7-8 hours a day.
3 Stress management:

Chronic stress can suppress the immune system. Manage stress using relaxation techniques, such as meditation, yoga

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