Natural dietary supplements for immunity: review and use

Natural dietary supplements for immunity: review and use

I. Introduction to the immune system and its functions

The immune system is a complex network of cells, tissues, organs and processes that protects the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from abnormal cells, such as cancer cells. Its main function is to recognize and neutralize these threats, supporting the health and vitality of the body.

A. The components of the immune system

1. Inborn immunity: This system is the first line of protection and reacts quickly, but not specific to a wide range of threats. Its components include:

   • Physical barriers: The skin, mucous membranes, tears, saliva and gastric juice, which prevent the penetration of pathogens into the body.
   • Cells:
     • Fagocyte: (macrophages, neutrophils, dendritic cells) – absorb and destroy pathogens and cell garbage.
     • Natural killers (NK cells): Destroy infected and cancer cells.
     • Oblast cells: Histamine and other inflammation mediators are distinguished, participating in allergic reactions and protection against parasites.
     • Basophils and eosinophils: Participate in the fight against parasitic infections and allergic reactions.
   • Squirrels:
     • Complement system: A series of proteins that are activated when pathogens are detected and contribute to their destruction, as well as inflammation.
     • Interferon: Proteins that are released with cells in response to a viral infection and stimulate antiviral protection.
     • Cytokines: Molecules that regulate the interaction between the cells of the immune system and other body cells.

2. Acquired immunity (adaptive immunity): This system develops throughout life and is more specific and slow than congenital immunity. It responds to specific antigens (molecules that are recognized by the immune system) and forms immunological memory, which allows more effectively to fight repeated infections. Its components include:

   • Lymphocytes:

     • B-lymphocytes (B cells): They produce antibodies (immunoglobulins) that are associated with antigens and neutralize them or marked to destroy other cells of the immune system.
     • T-lymphocytes (T cells):
       • T-highpers (CD4+ T cells): Coordinate the immune response, activating other cells of the immune system, such as B cells and cytotoxic T cells.
       • Cytotoxic T-lymphocytes (CD8+ T cells): Destroy infected and cancer cells, recognizing antigens presented on their surface.
       • Regulatory T cells (Treg): The immune response is suppressed, preventing autoimmune diseases and excessive inflammation.

   • Antigen-representative cells (agricultural): (dendritic cells, macrophages, B cells)-capture and treat antigens and represent them with T-lymphocytes, initiating an adaptive immune response.

B. Functions of the immune system

1. Infections protection: The destruction of bacteria, viruses, fungi, parasites and other pathogens.
2. Removing damaged and old cells: Phagocytosis of cellular waste and apoptotic cells.
3. Cancer Protection: Destruction of abnormal cells, prevention of tumor development.
4. Wound healing: Participation in the processes of tissue regeneration and restoration after damage.
5. Immunological tolerance: Prevention of an immune response to its own cells and tissues of the body.

C. Factors affecting immunity

1. Age: The immune system weakens (immunosion) with age, which makes the elderly more susceptible to infections and cancer. In children, the immune system is not yet fully developed.
2. Nutrition: The lack of nutrients (vitamins, minerals, proteins) can weaken the immune system.
3. Stress: Chronic stress can suppress the immune function.
4. Dream: The lack of sleep can negatively affect immunity.
5. Physical activity: Moderate physical activity strengthens the immune system, and excessive – can weaken it.
6. Diseases: Some diseases (HIV, autoimmune diseases, cancer) can weaken the immune system.
7. Medicines: Some drugs (immunosuppressants, corticosteroids) can suppress the immune system.
8. Environmental factors: Environmental pollution, exposure to toxins.
9. Genetics: Genetic predisposition to certain immune diseases.
10. Vaccination: Vaccines stimulate the immune system to develop antibodies against specific pathogens, providing protection against infections.

II. Natural dietary supplements for immunity: Review

Bades (biologically active additives) are products designed to supplement the diet and containing vitamins, minerals, herbs, amino acids and other substances that can have a positive effect on health. Some dietary supplements can support the immune system, but it is important to understand that they are not a replacement for a healthy lifestyle, a balanced diet and, if necessary, medical treatment.

A. Vitamins

1. Vitamin C (ascorbic acid):

   • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also stimulates the production and function of leukocytes (white blood cells), which play an important role in the immune response. Vitamin C is involved in the synthesis of collagen, which is necessary to maintain the integrity of physical barriers, such as leather and mucous membranes. It can also reduce the duration and severity of colds.
   • Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To maintain immunity, higher doses (500-1000 mg per day) are often recommended, especially during illness or stress. It is important not to exceed the upper permissible limit of 2000 mg per day in order to avoid side effects, such as stomach disorder.
   • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, cranberries), kiwi, bell pepper, broccoli, spinach.
   • Scientific research: Numerous studies have shown that vitamin C can maintain an immune function and reduce the duration of colds. For example, the Cococrane Review showed that the regular intake of vitamin C can slightly reduce the duration and severity of the cold. However, it does not prevent a cold in most cases.
   • Cautions: High doses of vitamin C can cause stomach disorder, diarrhea and other side effects. Vitamin C can interact with some drugs such as anticoagulants. People with kidney diseases should consult a doctor before taking high doses of vitamin C.

2. Vitamin D (calciferol):

   • The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It stimulates the production of antimicrobial peptides, such as Katelicidin and defensins that help fight infections. Vitamin D also regulates the function of immune cells, such as T-lymphocytes and macrophages, and modulates an inflammatory response. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer.
   • Dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults up to 70 years and 800 IU for adults over 70 years old. Many people experience a deficiency of vitamin D, especially in the winter months or if they spend little time in the sun. To replenish the deficit, higher doses (1000-5000 IU per day) may require, but they should be taken under the supervision of a doctor.
   • Sources: Sunlight (the body synthesizes vitamin D under the influence of ultraviolet rays), fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juices, cereals).
   • Scientific research: Studies have shown that vitamin D can reduce the risk of respiratory infections, especially in people with a deficiency of this vitamin. The meta-analysis, published in the BMJ journal, showed that the intake of vitamin D reduces the risk of acute respiratory infections.
   • Cautions: High doses of vitamin D can cause hypercalcemia (increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and other symptoms. Vitamin D can interact with some drugs such as diuretics and cardiac glycosides. Before taking high doses of vitamin D, consult a doctor.

3. Vitamin E (Tokoferol):

   • The mechanism of action: Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also improves the function of immune cells, especially T-lymphocytes, and contributes to the production of antibodies. Vitamin E can reduce the risk of infections, especially in the elderly.
   • Dosage: The recommended daily dose of vitamin E is 15 mg.
   • Sources: Vegetable oils (sunflower, soy, corn), nuts (almonds, hazelnuts), seeds (sunflower), spinach, broccoli.
   • Scientific research: Studies have shown that vitamin E can improve the immune function in older people.
   • Cautions: High doses of vitamin E can increase the risk of bleeding. Vitamin E can interact with anticoagulants.

4. Vitamin A (Retinol):

   • The mechanism of action: Vitamin A plays an important role in maintaining the integrity of the mucous membranes, which are important barriers against infections. It is also necessary for the development and functions of immune cells, such as T-lymphocytes and B lymphocytes. Vitamin A deficiency is associated with an increased risk of infections, especially respiratory and gastrointestinal.
   • Dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women.
   • Sources: The liver, fish oil, dairy products, egg yolks, carrots, sweet potatoes, spinach, pumpkin.
   • Scientific research: Studies have shown that vitamin A can reduce the risk of infections in children in developing countries.
   • Cautions: High doses of vitamin A can be toxic, especially for pregnant women. Vitamin A can interact with some drugs.

5. B vitamins B: (B6, B12, folic acid)

   • The mechanism of action: B vitamins are involved in various metabolic processes that are necessary for the normal function of the immune system. Vitamin B6 is necessary for the production of antibodies and lymphocytes. Vitamin B12 is important for the development and function of immune cells. Folic acid is involved in the synthesis of DNA and RNA, which are necessary for the division and growth of cells of the immune system.
   • Dosage: Recommended daily doses of B vitamins vary depending on vitamin.
   • Sources: Various foods, including meat, fish, eggs, dairy products, whole grain products, legumes, vegetables and fruits.
   • Scientific research: B vitamins deficiency can weaken the immune system and increase the risk of infections.
   • Cautions: High doses of some vitamins of group B can cause side effects.

B. Minerals

1. Zinc:

   • The mechanism of action: Zinc plays an important role in the development and functions of immune cells, such as T-lymphocytes, B-lymphocytes and natural killers. It also participates in the production of cytokines, which regulate the interaction between the cells of the immune system. Zinc has antioxidant properties and protects cells from damage to free radicals. Zinc deficiency is associated with an increased risk of infections, especially respiratory.
   • Dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. During illness or stress, you can take higher doses (up to 40 mg per day), but not exceed this limit to avoid side effects.
   • Sources: Red meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
   • Scientific research: Studies have shown that zinc can reduce the duration and severity of colds. The meta-analysis published in the journal Cochrane Database of Systematic Reviews showed that zinc intake within 24 hours after the appearance of a cold can reduce its duration.
   • Cautions: High doses of zinc can cause nausea, vomiting, diarrhea and other side effects. 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. Selenium:

   • The mechanism of action: Selenium is an important component of antioxidant enzymes, such as glutathioneperoxidase, which protect cells from damage by free radicals. It is also necessary for the development and functions of immune cells, such as T-lymphocytes and natural killers. Selenium can increase the immune response to infections and vaccines.
   • Dosage: The recommended daily dose of selenium is 55 μg.
   • Sources: Brazilian nuts, seafood, meat, poultry, whole grain products.
   • Scientific research: Studies have shown that selenium can improve the immune function in people with a deficiency of this mineral.
   • Cautions: High doses of selenium can be toxic and cause selenosis, which manifests itself in hair loss, nausea, vomiting and other symptoms.

3. Iron:

   • The mechanism of action: Iron is necessary for the normal functioning of immune cells and the production of cytokines. Iron deficiency can weaken the immune system and increase the risk of infections.
   • Dosage: The recommended daily dose of iron varies depending on age, floor and physiological condition.
   • Sources: Red meat, poultry, fish, legumes, spinach, enriched products.
   • Scientific research: Iron deficiency can weaken the immune system.
   • Cautions: Excess iron can be harmful to health. Reception of iron additives should be coordinated with a doctor.

4. Copper:

   • The mechanism of action: Copper is necessary for the normal functioning of immune cells and antioxidant enzymes.
   • Dosage: The recommended daily dose of copper is 900 mcg.
   • Sources: Seafood, nuts, seeds, legumes, liver.
   • Scientific research: The shortage of copper can weaken the immune system.
   • Cautions: Excess copper can be harmful to health.

C. Herbs and plant extracts

1. SOUTINATEA:

   • The mechanism of action: Echinacea contains active substances that stimulate the immune system, increasing the activity of phagocytes and natural killers. It also has anti -inflammatory and antiviral properties.
   • Application: Echinacea is often used for the prevention and treatment of colds.
   • Dosage: The dosage of echinacea varies depending on the form of release (extract, tincture, capsules).
   • Scientific research: Some studies have shown that echinacea can reduce the duration and severity of colds, but the results are ambiguous.
   • Cautions: Echinacea can cause allergic reactions in some people. It is not recommended to take echinacea for people with autoimmune diseases.

2. Garlic:

   • The mechanism of action: Garlic contains allicin, which has antibacterial, antiviral and antifungal properties. It also stimulates the immune system, increasing the activity of immune cells.
   • Application: Garlic can be used to prevent and treat infections, such as colds and flu.
   • Dosage: It is recommended to use 1-2 cloves of garlic per day.
   • Scientific research: Studies have shown that garlic can reduce the risk of colds and reduce their duration.
   • Cautions: Garlic can cause stomach disorder in some people. It can also interact with anticoagulants.

3. Ginger:

   • The mechanism of action: Ginger has anti -inflammatory and antioxidant properties. It can also stimulate the immune system.
   • Application: Ginger can be used to alleviate the symptoms of colds and influenza, such as sore throat and cough.
   • Dosage: It is recommended to use 1-2 grams of ginger per day.
   • Scientific research: Ginger can have anti -inflammatory and antioxidant properties.
   • Cautions: Ginger can cause stomach disorder in some people.

4. Ginseng:

   • The mechanism of action: Ginseng contains ginzenosides that have immunomodulating properties. It can stimulate the immune system and increase the body’s resistance to stress.
   • Application: Ginseng can be used to increase immunity and energy.
   • Dosage: The dosage of ginseng varies depending on the form of release (extract, capsules).
   • Scientific research: Some studies have shown that ginseng can improve immune function and reduce the risk of infections.
   • Cautions: Ginseng can cause insomnia, nervousness and other side effects. It is not recommended to take ginseng with high blood pressure.

5. Astragal:

   • The mechanism of action: Astragal has immunomodulating and antiviral properties. It can stimulate the immune system and increase the body’s resistance to infections.
   • Application: Astragal can be used for the prevention and treatment of colds and other infections.
   • Dosage: The dosage of the astragalus varies depending on the form of release (extract, capsules).
   • Scientific research: Some studies have shown that Astragal can improve the immune function and reduce the risk of infections.
   • Cautions: Astragal can interact with some drugs.

6. Elder (Sambucus nigra):

   • The mechanism of action: Busy berries contain anthocyans that have antioxidant and antiviral properties. They can inhibit replication of influenza viruses and other respiratory viruses.
   • Application: Buzin is often used to alleviate the symptoms of colds and influenza, such as cough, runny nose and sore throat.
   • Dosage: Buzina dosage varies depending on the form of release (syrup, capsules, candies).
   • Scientific research: Studies have shown that Buzina can reduce the duration and severity of the flu.
   • Cautions: An immense berries and buzines leaves contain cyanide glycosides and can be toxic. Only ripe berries or products made from them should be taken.

D. Probiotics

1. The mechanism of action: Probiotics are living microorganisms that, when used in sufficient quantities, have a positive effect on health. They improve the composition of intestinal microflora, which can strengthen the immune system. The intestines plays an important role in immunity, since it contains numerous immune cells and microorganisms that interact with each other. Probiotics can stimulate the production of antibodies, enhance the activity of immune cells and modulate an inflammatory response.
2. Application: Probiotics can be used to maintain intestinal health and strengthen immunity. They can be useful when taking antibiotics that can disrupt the balance of intestinal microflora.
3. Strains: The most studied strains of probiotics include Lactobacillus And Bifidobacterium. Different strains can have different effects on health.
4. Sources: Food (yogurt, kefir, sauerkraut, kimchi), dietary supplements (capsules, powders).
5. Scientific research: Studies have shown that probiotics can improve the immune function and reduce the risk of infections, especially respiratory and gastrointestinal.
6. Cautions: Probiotics are usually safe, but some people can cause stomach disorder.

E. Other dietary supplements

1. Beta-glucan:

   • The mechanism of action: Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and cereals. They stimulate the immune system, activating macrophages and other immune cells.
   • Application: Beta-glucans can be used to increase immunity and protect against infections.
   • Sources: Yeast, mushrooms (Reishi, Shiitaka, Metack), oats, barley.
   • Scientific research: Studies have shown that beta-glucans can improve immune function and reduce the risk of infections.
   • Cautions: Beta-glucans are usually safe, but can cause stomach disorder in some people.

2. Colostrum (colostrum):

   • The mechanism of action: Colostrum is the first milk that is produced in mammals after childbirth. It contains high concentrations of antibodies, immune factors and growth factors that can strengthen the immune system.
   • Application: Colostrum can be used to increase immunity and protect against infections.
   • Sources: Colostrum.
   • Scientific research: Studies have shown that colostrum can improve the immune function and reduce the risk of infections, especially in athletes and elderly.
   • Cautions: Colostrum can cause allergic reactions in people with allergies to dairy products.

3. Glutamine:

   • The mechanism of action: Glutamin is an amino acid that plays an important role in the metabolism of immune cells. It is the main source of energy for lymphocytes and macrophages. Glutamin also helps maintain the integrity of the intestinal barrier, preventing the penetration of pathogens into the body.
   • Application: Glutamin can be used to maintain immune function, especially during stress or illness.
   • Sources: Meat, fish, eggs, dairy products, legumes, nuts, seeds.
   • Scientific research: Studies have shown that glutamine can improve immune function in people after surgical operations and in patients with critical conditions.
   • Cautions: High doses of glutamine can cause side effects.

III. Application of natural dietary supplements for immunity: Practical recommendations

A. Assessment of individual needs

1. Consultation with a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor can evaluate your health status, determine the presence of a feed of nutrients and choose the right dietary supplements taking into account your individual needs.
2. Determination of a deficiency of nutrients: Blood tests can help determine the presence of a deficiency of vitamins and minerals, such as vitamin D, vitamin B12, iron and zinc.
3. Assessment of lifestyle and diet: Evaluate your lifestyle and diet. Do you use enough fruits, vegetables and whole grains? Are you sleeping enough and playing sports? Do you have bad habits, such as smoking and alcohol use?
4. Accounting for age and physiological condition: The needs for nutrients change with age and depending on the physiological state, such as pregnancy and breastfeeding.

B. The choice of high -quality dietary supplements

1. Certification check: Choose dietary supplements that are certified by independent organizations such as NSF International, USP or Consumerlab.com. These organizations test dietary supplements for compliance with the declared composition, lack of harmful impurities and compliance with production standards.
2. Reading labels: Carefully read the labels of dietary supplements. Pay attention to the composition, dosage, expiration date and information about the manufacturer.
3. The choice of reliable manufacturers: Buy dietary supplements from famous and reliable manufacturers who have a good reputation.
4. Avoiding unreasonable statements: Be careful with dietary supplements who promise miraculous healing or rapid increase in immunity.

C. Dosage and reception mode

1. Following the instructions: Always follow the instructions for the dosage and the reception mode indicated on the Bad label.
2. Start with low doses: Start taking new dietary doses to check your tolerance.
3. Reception of dietary supplements during eating: Some dietary supplements, such as vitamin D and fat -soluble vitamins, are better absorbed when taking it during food.
4. Dose separation: It is better to divide large doses of vitamins and minerals into several tricks during the day.
5. Regular reception: To achieve the optimal dietary effect, it should be taken regularly for a long time.

D. A combination of dietary supplements with other strategies for strengthening immunity

1. Healthy nutrition: A balanced diet rich in fruits, vegetables, whole grain products and proteins is the basis for strong immunity.
2. Sufficient sleep: Sleep plays an important role in the restoration and functioning of the immune system. Try to sleep 7-8 hours a day.
3. Regular physical activity: Moderate physical activity strengthens the immune system.
4. Stress management: Chronic stress can suppress the immune function. Use relaxation techniques, such as meditation, yoga or nature walks.
5. Refusal of bad habits: Smoking and drinking alcohol weaken the immune system.
6. Vaccination: Vaccines stimulate the immune system to develop antibodies against specific pathogens, providing protection against infections.
7. Hygiene: Compliance with hygiene rules, such as frequent hand washing, helps prevent the spread of infections.

E. Cautions and side effects

1. Allergic reactions: Some dietary supplements can cause allergic reactions. If the symptoms of allergies appear, such as a rash, itching, edema or difficulty breathing, you should immediately stop taking a dietary supplement and consult a doctor.
2. Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. Tell your doctor about all the dietary supplements you accept.
3. Side effects: Some dietary supplements can cause side effects, such as stomach disorder, nausea, vomiting, diarrhea and headache.
4. Toxicity: High doses of some dietary supplements can be toxic. Follow the recommended dosages.
5. Pregnancy and breastfeeding: Some dietary supplements are not recommended for pregnant and lactating women.

IV. Scientific research and evidence of effectiveness

It is important to note that the scientific evidence of the effectiveness of many natural dietary supplements for immunity is still limited. Some studies show positive results, while others do not reveal a significant effect. It is important to critically evaluate the information and not rely only on advertising or reviews.

A. Met-Analyses and systematic reviews:

The meta-analyzes and systematic reviews summarize the results of several studies and provide more reliable evidence. Look for meta-analyzes and systematic reviews devoted to specific dietary supplements and their influence on the immune system.

B. Randomized controlled research:

Randomized controlled studies (RCTs) are the gold standard of scientific research. In RCI, participants are randomly distributed into groups that receive either dietary supplements or a placebo (dummy). RCTs allow to evaluate the effect of dietary supplements compared to placebo.

C. Research restrictions:

When evaluating scientific research, their restrictions should be taken into account, such as a small sample size, a short observation period and bias.

D. The need for further research:

Further research is needed to confirm the effectiveness and safety of many natural dietary supplements for immunity.

V. Conclusion

Maintaining a strong immune system is the key to health and well -being. Natural dietary supplements can be a useful addition to a healthy lifestyle, but they are not a replacement for a balanced diet, enough sleep, regular physical activity and stress management. Before taking any dietary supplements, you need to consult a doctor and carefully study the information about them. It is important to choose high -quality dietary supplements from reliable manufacturers and observe the recommended dosages. Remember that the scientific evidence of the effectiveness of many natural dietary supplements is still limited, and it is necessary to critically evaluate the information. In combination with a healthy lifestyle, some natural dietary supplements can help support the immune system and reduce the risk of infections.