How to choose dietary supplement for immunity: expert advice

Part 1: Understanding the immune system and its support

The immune system is a complex network of cells, tissues and organs working together to protect the body from diseases. Its task is to recognize and destroy pathogens, such as bacteria, viruses, fungi and parasites, as well as their own body cells, which have become abnormal (for example, cancer cells). Immunity is divided into congenital and acquired.

• Inborn immunity: This is the first line of defense, which provides an immediate, but non -specific answer. It includes physical barriers (leather, mucous membranes), chemical barriers (stomach acidity, lysis in tears), as well as cells, such as macrophages, neutrophils and natural killers (NK cells), which actively absorb and destroy pathogens. Inflammation is an important part of an innate immune response.

• Acquired immunity: This type of immunity develops throughout life in response to the influence of specific antigens (molecules recognized by the immune system). It is characterized by specificity and memory. Acquired immunity includes humoral immunity (mediated by b-lymphocytes producing antibodies) and cellular immunity (indirect to T-lymphocytes that directly destroy infected cells or activate other immune cells).

Factors affecting immunity:

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

• Age: With age, the immune system weakens (immunostation), which makes the elderly more susceptible to infections. In children, the immune system is not yet fully developed.

• Nutrition: Insufficient nutrition (deficiency of calories, vitamins and minerals) weakens immunity. Important nutrients for immunity are vitamins A, C, D, E, B6, B12, folic acid, iron, zinc, selenium and copper.

• Stress: Chronic stress suppresses the immune system, increasing the risk of infections. Stress hormones, such as cortisol, can inhibit the function of immune cells.

• Dream: The lack of sleep disrupts the immune function, reducing the activity of NK cells and the products of cytokines.

• Physical activity: Moderate physical activity strengthens the immunity, increasing the circulation of immune cells and improving their function. However, excessive physical activity can temporarily suppress immunity.

• Diseases: Some diseases, such as HIV/AIDS, autoimmune diseases (for example, rheumatoid arthritis, systemic lupus) and cancer, can significantly weaken the immune system.

• Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.

• Bad habits: Smoking and alcohol abuse weaken the immunity, increasing the risk of infections and other diseases.

• Environmental factors: Environmental pollution, the effects of toxins and radiation can negatively affect the immune system.

• The condition of the intestinal microbiots: The intestine contains trillions of microorganisms (bacteria, viruses, fungi and others) that play an important role in the regulation of immunity. Dysbacteriosis (intestinal microbiots) can weaken the immune system.

When is it worth considering the intake of dietary supplements for immunity?

Reception of dietary supplements for immunity can be appropriate in the following situations:

• Exposure to frequent colds and infections: If you often get cold, flu or other infections, this may indicate weakened immunity.

• Chronic diseases: People with chronic diseases often have a weakened immune system and may need additional support.

• Elderly age: With age, the immune system weakens, so elderly people can benefit from the reception of dietary supplements for immunity.

• Unstable nutrition: If your diet does not provide a sufficient amount of vitamins and minerals necessary to maintain immune function, dietary supplement may help to make up for the deficit.

• Stress: Chronic stress can suppress immunity, so the intake of dietary supplements with adaptogenic properties can help cope with stress and strengthen the immune system.

• Recovery after illness: After the disease, the immune system needs to be restored, and the intake of dietary supplements can help accelerate this process.

• Prevention during epidemics: During the epidemics of influenza and other infectious diseases, dietary supplements can help strengthen immunity and reduce the risk of the disease.

It is important to remember: Bad is an addition to a healthy lifestyle, and not replacing it. Before taking any dietary supplement, you need to consult a doctor, especially if you have any diseases or you take medications.

Part 2: Review of popular dietary supplements for immunity

The market presents a huge number of dietary supplements designed to strengthen immunity. It is important to understand which ingredients are really effective and safe. Below is a review of the most popular and studied dietary supplements for immunity:

1. Vitamin C (ascorbic acid):

   • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It also stimulates the production and function of leukocytes (immune cells), improves chemotaxis (the ability of immune cells to move to the place of infection) and increases the level of interferon (protein with antiviral activity).

   • Scientific data: Numerous studies have shown that vitamin C can reduce the duration and severity of a cold, especially in people subject to intensive physical stress (for example, in athletes). However, its effectiveness in the prevention of colds remains controversial.

   • Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To strengthen immunity, you can take higher doses (up to 2000 mg per day), but you should take into account the risk of side effects, such as stomach disorder.

   • Output forms: Vitamin C is available in various forms, including tablets, capsules, chewing tablets, powders and sparkling tablets. The most common forms are ascorbic acid, sodium ascorbate, calcium ascorbate and liposomal vitamin C. Liposomal vitamin C has higher bioavailability.

2. Vitamin D (cholegalciferol):

   • The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It stimulates the production of antimicrobial peptides (for example, Katelicidin and Defenses), which kill bacteria, viruses and fungi. It also modulates the function of T-lymphocytes and B lymphocytes, preventing an excessive inflammatory reaction.

   • Scientific data: Vitamin D deficiency is associated with an increased risk of upper respiratory tract infections, autoimmune diseases and certain types of cancer. Some studies have shown that vitamin D may reduce the risk of respiratory infections, especially in people with vitamin D.

   • Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. However, many experts believe that to maintain the optimal level of vitamin D in the blood, a higher dose (1000-4000 IU per day) is required, especially in the winter months or for people with limited sun stay. Determining the level of vitamin D in the blood (25-hydroxyvitamin D) allows you to choose an individual dosage.

   • Output forms: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is a more effective form, as it is better absorbed and increases the level of vitamin D in the blood.

3. Zinc:

   • The mechanism of action: Zinc is necessary for the normal development and functioning of immune cells, including T-lymphocytes, B lymphocytes and NK cells. It participates in the regulation of cytokines (molecules involved in the intercellular communication of the immune system) and has antioxidant properties.

   • Scientific data: Zinc deficiency is associated with the weakening of immunity and an increased risk of infections. Some studies have shown that zinc intake can reduce the duration and severity of a cold, especially if you start taking within 24 hours after the appearance of symptoms.

   • Recommended dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. To strengthen immunity, you can take higher doses (up to 40 mg per day), but a long -term use of high doses of zinc can lead to copper deficiency.

   • Output forms: Zinc is available in various forms, including zinc picoline, zinc citrate, zinc gluconate and zinc sulfate. Qing Picoline has higher bioavailability.

4. Selenium:

   • The mechanism of action: Selenium is an important trace element necessary for the normal functioning of the immune system. It is part of glutathionepexidase, an enzyme that has antioxidant properties and protects the cell from damage to free radicals. It also participates in the regulation of the function of T-lymphocytes and NK cells.

   • Scientific data: Selenium deficiency is associated with the weakening of immunity and an increased risk of viral infections. Some studies have shown that selenium intake can improve the immune response to vaccination and reduce the risk of developing certain types of cancer.

   • Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults. Do not exceed a dose of 400 μg per day, as this can lead to the toxicity of selenium (selenosis).

   • Output forms: Selenium is available in various forms, including selenometionine, sodium selenite and sodium selenate. Seleenomeinine is a more bio -access form.

5. SOUTINATEA:

   • The mechanism of action: Echinacea is a herbaceous plant that is traditionally used to strengthen immunity and fight infections. It is believed that echinacea stimulates the activity of phagocytes (cells that absorb and destroy pathogens) and increases the level of interferon.

   • Scientific data: Some studies have shown that echinacea can reduce the duration and severity of a cold, especially if you start taking the disease. However, other studies have not confirmed these results.

   • Recommended dosage: The dosage of echinacea depends on the specific type and form of release. It is important to follow the instructions on the packaging.

   • Output forms: Echinacea is available in various forms, including capsules, tablets, tinctures and teas.

6. Black Buzina (Sambucus Nigra):

   • The mechanism of action: Berries of black elderberry contain anti -oxidant and antiviral properties. It is believed that Buzina Black inhibits the attachment of the virus to the cells of the body and stimulates the immune response.

   • Scientific data: Some studies have shown that black bezine extract can reduce the duration and severity of the influenza.

   • Recommended dosage: The dosage of the black bezine extract depends on the specific product. It is important to follow the instructions on the packaging.

   • Output forms: Black Buzina is available in various forms, including syrups, capsules, tablets and candies.

7. Probiotics:

   • The mechanism of action: Probiotics are living microorganisms that benefit health, improving the composition and function of the intestinal microbiots. The intestinal microbiota plays an important role in the regulation of the immune system, stimulating the production of antibodies, strengthening the barrier function of the intestine and modulating the inflammatory response.

   • Scientific data: Some studies have shown that the intake of probiotics can reduce the risk of respiratory infections, improve the immune response to vaccination and alleviate the symptoms of allergies.

   • Recommended dosage: The dosage of probiotics is measured in a of the (colony -forming units). The recommended dosage for strengthening immunity is from 1 to 10 billion CFO per day.

   • Output forms: Probiotics are available in various forms, including capsules, tablets, powders and drinks.

8. Beta-glucan:

   • The mechanism of action: Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi and some plants. They stimulate the activity of immune cells, such as macrophages and NK cells, and increase their ability to destroy pathogens.

   • Scientific data: Some studies have shown that taking beta-glucans can improve the immune response to vaccination, reduce the risk of respiratory infections and accelerate wound healing.

   • Recommended dosage: The recommended dosage of beta-glucans is from 50 to 500 mg per day.

   • Output forms: Beta-glucans are available in various forms, including capsules, tablets and powders.

9. Garlic:

   • The mechanism of action: Garlic contains allicin, a compound with antibacterial, antiviral and antifungal properties. Allicine also stimulates the activity of immune cells.

   • Scientific data: Some studies have shown that taking garlic can reduce the risk of colds and reduce its duration.

   • Recommended dosage: It is recommended to use 1-2 cloves of fresh garlic per day or take additives with allicin in accordance with the instructions on the package.

   • Output forms: Garlic is available in various shapes, including fresh garlic, dried garlic, garlic powder, garlic oil and capsules with garlic extract.

10. Astragal:

    • The mechanism of action: Astragal is a herbaceous plant that is traditionally used in Chinese medicine to strengthen immunity. It is believed that astral stimulates the activity of immune cells and increases the level of interferon.

    • Scientific data: Some studies have shown that the intake of astragalus can improve the immune response to vaccination and reduce the risk of respiratory infections.

    • Recommended dosage: The dosage of the Astragal depends on the specific product. It is important to follow the instructions on the packaging.

    • Output forms: Astragal is available in various forms, including capsules, tablets, tinctures and teas.

Part 3: Criteria for choosing dietary supplements for immunity

When choosing dietary supplements for immunity, several important criteria should be taken into account:

1. Composition and ingredients:

   • Study the composition: Carefully read the composition of the product and make sure that it contains ingredients whose effectiveness is confirmed by scientific research. Pay attention to the dosage of each ingredient.

   • Avoid products with dubious ingredients: Beware of products containing ingredients, the safety and effectiveness of which are not proven. Avoid products with a large number of artificial additives, dyes and flavors.

   • Consider the ingredient synergy: Some ingredients, such as vitamin C and zinc, can act synergically, enhancing the effect of each other. Consider the possibility of choosing products containing a combination of several useful ingredients.

2. Output form and bioavailability:

   • Choose the right release form: Bad is available in various forms, including tablets, capsules, powders, liquids and chewing tablets. Choose a form that is most convenient for you to use.

   • Pay attention to bioavailability: Bioavailability is a degree in which the ingredient is absorbed by the body. Some forms of ingredients have higher bioavailability than others. For example, liposomal vitamin C and zinc picoline have higher bioavailability than conventional forms of vitamin C and zinc.

3. Quality and safety:

   • Choose products from reliable manufacturers: Buy dietary supplements only from famous and respected manufacturers who adhere to high quality standards.

   • Pay attention to quality certificates: Look for products that have quality certificates from independent organizations such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. These certificates confirm that the product was tested for cleanliness, safety and compliance with the declared composition.

   • Check the presence of GMP certification: GMP (good manufactoring practice) is a standard that establishes requirements for the production and control of quality of pharmaceutical products and dietary supplements. The presence of GMP certification guarantees that the product was produced in accordance with high quality standards.

   • Avoid fakes: Buy dietary supplements only in proven pharmacies or from authorized dealers. Beware of suspiciously cheap products, as they can be fakes.

4. Reviews and recommendations:

   • Read customer reviews: Before buying dietary supplements, read the reviews of other customers to find out about their experience of using the product.

   • Consult a doctor or pharmacist: Contact the doctor or pharmacist for advice on choosing dietary supplements. They can help you choose a product that meets your individual needs and health status.

5. Individual needs and health status:

   • Consider your individual needs: When choosing dietary supplements, take into account your individual needs and health status. If you have any diseases or you take medications, be sure to consult a doctor before taking dietary supplements.

   • Pay attention to contraindications and side effects: Before you start taking dietary supplements, carefully read the instructions and pay attention to the contraindications and possible side effects.

   • Start with small doses: At the first reception of dietary supplements, start with small doses to evaluate your tolerance.

Part 4: an integrated approach to strengthening immunity

Reception of dietary supplements can be useful for strengthening immunity, but it should be part of an integrated approach, including a healthy lifestyle.

1. Healthy nutrition:

   • Balanced diet: Eat in a balanced one, using a sufficient amount of fruits, vegetables, whole grain products, low -fat proteins and healthy fats.

   • Use products rich in vitamins and minerals: Include in your diet products rich in vitamins A, C, D, E, B6, B12, folic acid, iron, zinc, selenium and copper.

   • Limit the consumption of sugar, processed products and fast food: These products can suppress the immune system.

   • Support a healthy intestinal microbiota: Use products rich in fiber (vegetables, fruits, whole grain products), and fermented products (yogurt, kefir, sauerkraut), which contribute to the growth of beneficial bacteria in the intestine.

2. Regular physical activity:

   • Take a moderate physical activity: Regular exercises strengthen immunity, improve blood circulation and reduce stress. It is recommended to engage in physical activity at least 150 minutes a week.

   • Avoid excessive physical exertion: Excessive physical activity can temporarily suppress immunity.

3. Healthy sleep:

   • Sleep enough time: A lack of sleep disrupts the immune function. Adults are recommended to sleep 7-8 hours a day.

   • Observe sleep mode: Go to bed and wake up at the same time every day, even on the weekend, to adjust your circus rhythm.

   • Create comfortable sleeping conditions: Make sure your bedroom is quiet, dark and cool.

4. Stress management:

   • Find the ways to cope with stress: Chronic stress suppresses the immune system. Find ways to cope with stress, such as meditation, yoga, breathing exercises, natural walks or communication with friends and relatives.

   • Avoid stress sources: If possible, avoid situations and people who cause you stress.

5. Refusal of bad habits:

   • Do not smoke: Smoking weakens immunity and increases the risk of infections.

   • Limit alcohol use: Alcohol abuse suppresses the immune system.

6. Compliance with hygiene rules:

   • Wash your hands regularly: Frequent wash with soap helps to prevent the spread of infections.

   • Avoid contact with sick people: If this is not possible, wear a mask and observe a social distance.

   • Vaccination: Vaccination is an effective way to protect against many infectious diseases.

Part 5: Final recommendations

• Consult a doctor: Before taking any dietary supplement for immunity, be sure to consult a doctor, especially if you have any diseases or you take medications.
• Do not replace dietary supplement with a healthy lifestyle: Bad is an addition to a healthy lifestyle, and not replacing it.
• Be realistic about the results: Bad is not a miraculous tool and cannot guarantee complete protection against diseases.
• Listen to your body: Pay attention to how your body reacts to dietary supplement. If you experience any side effects, stop taking and consult a doctor.
• Regularly evaluate the effectiveness: Evaluate the effectiveness of dietary supplement and, if necessary, adjust the dosage or change the product.
• Remember the prevention: Strengthening immunity is a constant process, not a single action. Observe a healthy lifestyle and take dietary supplements if necessary to maintain optimal immune function.
• Study scientific research: Be in the know of the latest scientific research in the field of immunity and dietary supplements.
• Do not believe advertising, but trust scientific data: Critically treat advertising statements and trust only verified scientific data.
• Pay attention to the quality of the product: Choose a dietary supplement from reliable manufacturers with a good reputation and appropriate quality certificates.
• Take dietary supplement courses: Some dietary supplements, such as echinacea, are recommended to take courses, and not constantly.
• Consider the time of the year: In the autumn-winter period, when the risk of colds is higher, you can increase the dosage of vitamin D and other immunostimulating dietary supplements.

This detailed article provides a comprehensive guide to selecting supplements for immunity. It covers the basics of the immune system, discusses the most popular supplements with scientific backing, outlines criteria for choosing quality products, and emphasizes the importance of a holistic approach to immune health. Remember to consult with a healthcare professional before starting any new supplement regimen.