Rating of dietary supplements for immunity: what to look for?

Section 1: Immunity – the basis of health and well -being

Immunity is a complex system that protects the body from pathogenic microorganisms, toxins and damaged cells. It plays a key role in maintaining health and ensuring resistance to various diseases. The effectiveness of the immune system depends on many factors, including genetics, lifestyle, nutrition and the environment. A decrease in immunity can lead to frequent infections, chronic fatigue and increased risk of serious diseases. Understanding the mechanisms of the work of immunity and factors affecting its condition is extremely important to maintain health.

1.1 components of the immune system

The immune system consists of various organs, tissues and cells interacting with each other to ensure the protection of the body. The key components include:

• Bone marrow: The place of formation of immune cells, such as leukocytes (white blood cells).
• Timus (thymus iron): The organ in which T-lymphocytes ripen that play an important role in cellular immunity.
• Lymphatic nodes: Filters delaying pathogens and activating immune cells.
• Spleen: An organ filtering blood that removes damaged cells and participates in an immune response.
• Tonsils and adenoids: Lymphoid tissues located in the nasopharynx and throat that protect the body from infections coming through the respiratory tract.
• White blood cells (white blood cells): The main cells of the immune system, including:
  • Lymphocytes (T-lymphocytes and b lymphocytes): Provide cellular and humoral immunity, recognizing and destroying pathogens, as well as producing antibodies.
  • Phagocytes (macrophages, neutrophils, monocytes): Seeing and destroying pathogens and cell garbage.
  • Natural killers (NK cells): Destroy infected and tumor cells.
  • Eosinophils and basophils: Participate in protection against parasitic infections and allergic reactions.

1.2 types of immunity

There are two main types of immunity:

• Inborn immunity: The first line of protection of the body, non -specific and quickly responding to threats. Components of congenital immunity include physical barriers (skin, mucous membranes), chemical barriers (enzymes, acids) and cells (phagocytes, NK cells).
• Acquired (adaptive) immunity: Specific immunity developing in response to the effects of antigens (foreign substances). It includes cellular immunity (T-lymphocytes) and humoral immunity (B lymphocytes and antibodies). The acquired immunity has an immunological memory that allows the body to respond faster and more efficiently to repeated meetings with the same antigen.

1.3 factors affecting immunity

Many factors can affect the state of the immune system, both positively and negatively. The most important factors include:

• Nutrition: A balanced diet, rich in vitamins, minerals and antioxidants, is necessary for the normal functioning of the immune system. The deficiency of nutrients can weaken the immune system.
• Dream: A sufficient sleep (7-8 hours a day) is important for restoring the body and maintaining the immune function. The lack of sleep can weaken the immune system and increase the susceptibility to infections.
• Physical activity: Regular moderate physical exercises strengthen the immune system. Excessive physical activity can, on the contrary, weaken the immune system.
• Stress: Chronic stress can suppress the immune system, making the body more vulnerable to infections. Stress is important to maintain the health of immunity.
• Age: With age, the immune system weakens (immunostation), which makes the elderly more susceptible to infections.
• Bad habits (smoking, alcohol abuse): Weaken the immune system and increase the risk of diseases.
• Diseases: Some diseases (for example, HIV, autoimmune diseases) can significantly weaken the immune system.
• Medicines: Some drugs (for example, immunosuppressants) can suppress the immune system.
• Environment: Environmental pollution can negatively affect immunity.

Section 2: Dietrs for immunity: review and principles of choice

Biologically active additives (dietary supplements) for immunity are products designed to maintain and strengthen the immune system. They contain various vitamins, minerals, plant extracts and other substances that can have a positive effect on immunity. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. They can be useful as an addition to a healthy lifestyle and a balanced diet to maintain immune function.

2.1 The main categories of dietary supplements for immunity

There are many different dietary supplements designed to strengthen immunity. They can be divided into several main categories:

• Vitamins: Vitamins play an important role in the functioning of the immune system. The most important vitamins for immunity are vitamin C, vitamin D, vitamin E, vitamin A and B vitamins B.
• Minerals: Minerals are also necessary for the normal operation of the immune system. Important minerals include zinc, selenium, iron and copper.
• Plant extracts: Some plant extracts have immunomodulating properties and can help strengthen immunity. Popular plant extracts include echinacea, ginseng, astral and garlic.
• Probiotics and prebiotics: Probiotics (beneficial bacteria) and prebiotics (substances that feed beneficial bacteria) can improve the state of intestinal microflora, which positively affects immunity.
• Mushrooms: Some mushrooms (for example, Reishi, Shiytake, Cordyceps) contain polysaccharides with immunomodulating properties.
• Other substances: Other substances that can be useful for immunity include colostrum (colostrum), beta-glucans and omega-3 fatty acids.

2.2 Key vitamins and minerals for immunity

Let us consider in more detail the most important vitamins and minerals for immunity:

• Vitamin C: A powerful antioxidant that protects the cells from damage caused by free radicals. It stimulates the production and function of leukocytes, enhances the phagocytosis and synthesis of interferon. It is important for healing wounds and maintaining the barrier function of the skin and mucous membranes. Recommended daily dose: 75-90 mg.
• Vitamin D: Plays an important role in the regulation of the immune system. Activates T-lymphocytes and macrophages, enhances antimicrobial protection. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and certain types of cancer. Recommended daily dose: 600-800 IU (international units). The dosage may vary depending on the age, state of health and level of vitamin D in the blood.
• Vitamin E: Antioxidant protecting cell membranes from damage. Improves the function of T-lymphocytes and NK cells. It can be useful for maintaining immunity in the elderly. Recommended daily dose: 15 mg.
• Vitamin A: It is important for maintaining the barrier function of the skin and mucous membranes. Participates in differentiation and functions of immune cells. Vitamin A deficiency may increase the risk of respiratory tract infections and gastrointestinal tract. Recommended daily dose: 700-900 μg.
• B vitamins B: They play an important role in the energy exchange and functioning of the nervous system. Vitamins B6, B12 and folic acid are necessary for the normal functioning of immune cells. B vitamins deficiency can weaken the immune system.
• Zinc: It is necessary for the development and functioning of immune cells. Participates in the synthesis of DNA and proteins, important for healing wounds. Zinc deficiency can reduce the function of T-lymphocytes and NK cells, increase the risk of infections. Recommended daily dose: 8-11 mg.
• Selenium: Antioxidant protecting cells from damage. Enhances the function of immune cells, is involved in the synthesis of antibodies. Selena deficiency can weaken the immunity and increase the risk of viral infections. Recommended daily dose: 55 μg.
• Iron: It is necessary for the formation of hemoglobin, carrying oxygen to tissue. Plays an important role in the functioning of immune cells. Iron deficiency can weaken the immunity and increase the risk of infections. Recommended daily dose: 8-18 mg (depending on gender and age).
• Copper: Participates in the formation of immune cells and antioxidant protection. It is necessary for the normal functioning of enzymes involved in the immune response. The deficit of copper can weaken immunity. Recommended daily dose: 900 mcg.

2.3 Plant extracts and other natural ingredients

Many plant extracts and other natural ingredients have immunomodulating properties and can help strengthen immunity:

• SOUTINATEA: Stimulates the activity of immune cells, enhances phagocytosis. It can help reduce the duration and severity of colds. Available in various forms (extracts, capsules, tablets, tea).
• Ginseng: Adaptogen, which increases the body’s resistance to stress and strengthen immunity. Improves the function of immune cells, stimulates the production of interferon. It can be useful for maintaining immunity during periods of increased loads.
• Astragal: Strengthens the immune system, stimulates the production of interferon. It has antioxidant and anti -inflammatory properties. It can be useful for the prevention of colds.
• Garlic: It has antimicrobial and antiviral properties. Contains allicin, which can enhance the function of immune cells. Regular use of garlic can help strengthen immunity.
• Black Black: Contains antioxidants and substances that block the attachment of viruses to cells. It can help reduce the duration and severity of influenza and colds.
• Propolis: It has antimicrobial, anti -inflammatory and immunomodulating properties. Contains flavonoids, amino acids and other beneficial substances. It can be useful for maintaining immunity and prevention of infections.
• Ginger: It has anti -inflammatory and antioxidant properties. It can help reduce the symptoms of colds and strengthen immunity.
• Turmeric (curcumin): It has anti -inflammatory and antioxidant properties. It can help improve the function of immune cells and strengthen immunity.
• Colostrum (colostrum): Contains antibodies, immune factors and growth factors. It can help strengthen immunity and protect against infections. Especially useful for children and the elderly.
• Beta-glucan: Polysaccharides contained in mushrooms, yeast and some cereals. They stimulate the activity of immune cells, enhance phagocytosis. They can help strengthen immunity and protect against infections.
• Omega-3 fatty acids: Have anti -inflammatory properties. They can help improve the function of immune cells and strengthen immunity. Contained in fatty fish, linen seed and walnuts.

2.4 probiotics and prebiotics for immunity

Probiotics (beneficial bacteria) and prebiotics (substances that feed beneficial bacteria) play an important role in maintaining intestinal health, which is the key body of the immune system. Healthy intestinal microflora helps to strengthen immunity and protect against infections.

• Probiotics: Living microorganisms, which, when used in sufficient quantities have a beneficial effect on health. The most common types of probiotics include Lactobacillus and Bifidobacterium. Probiotics can help improve digestion, strengthen immunity and protect against infections.
• Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. The most common types of prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state). Prebiotics can help improve the growth and activity of beneficial bacteria in the intestines, which positively affects immunity.

The joint use of probiotics and prebiotics (synbiotics) can have a more pronounced positive effect on intestinal health and immunity.

2.5 Principles of choosing dietary supplements for immunity

The choice of dietary supplements for immunity is a responsible process that requires an attentive approach. It is important to consider the following factors:

• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals or plant extracts in sufficient doses. Avoid products with artificial dyes, flavors and preservatives.
• Quality: Choose dietary supplements from reliable manufacturers with a good reputation. Pay attention to the availability of quality certificates (for example, GMP – Good Manufacturing Practice).
• Output form: Bades are available in various forms of release (capsules, tablets, powders, liquids). Choose a form that is most convenient for you to use.
• Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the recommended dose, as this can lead to undesirable side effects.
• Individual needs: Consider your individual needs and health status. If you have any chronic diseases or you take medicines, consult your doctor before taking dietary supplements.
• Reviews: Study the reviews of other consumers about the dietary supplement. This can help you make an idea of ​​its effectiveness and safety.
• Price: The price of dietary supplements is not always an indicator of its quality. Compare the prices of various products and choose the optimal price ratio.
• The presence of contraindications and side effects: Carefully study the information about contraindications and side effects of dietary supplements. If you have an allergy to any components, avoid using this product.
• Consultation with a doctor: Before you start taking dietary supplements, it is recommended to consult a doctor, especially if you have any chronic diseases or you take medications.

Section 3: Rating of popular dietary supplements for immunity (example)

(This section is given as an example and should be filled with relevant information and research results).

It is important to note that dietary supplements may vary depending on the criteria for assessment, research and available information. The rating below is illustrative and does not claim absolute truth. It is recommended to independently study the information about dietary supplements and consult a doctor before starting.

• Vitamin D3 (different manufacturers): Assessment: 9/10. The importance of vitamin D for immunity is scientifically proven. Choose drugs with a dosage corresponding to your needs (usually 2000-5000 IU per day with deficiency). Pay attention to the form of vitamin (D3 is more effective than D2).
• Qing Picoline (different manufacturers): Assessment: 8/10. Zinc plays an important role in the immune response. Picoline is considered one of the best forms of zinc for assimilation. Dosage: 15-30 mg per day.
• Esther-si (Ester-C) (different manufacturers): Assessment: 7/10. The patented form of vitamin C with improved digestibility. Softly affects the stomach than ordinary ascorbic acid. Dosage: 500-1000 mg per day.
• Echinacea (different manufacturers): Assessment: 6/10. It can help reduce the duration of the cold. Efficiency may vary depending on the type of echinacea and the processing method.
• Black Buzina (Sambucus Nigra) (different manufacturers): Assessment: 6.5/10. Studies show that Buzina can help reduce the duration and severity of the flu.
• Probiotics (different manufacturers): Assessment: 7.5/10. It is important to choose probiotics with a high content of viable bacteria (some kind of colony -forming units) and a variety of strains.
• Multivitamin complexes with an accent for immunity (different manufacturers): Assessment: 5/10. It can be convenient for those who want to get a wide range of vitamins and minerals. However, it is important to choose complexes with a sufficient content of key nutrients for immunity.

3.1 Criteria for evaluating dietary supplements

When drawing up a rating of dietary supplements, the following criteria were taken into account:

• Scientific validity: The presence of scientific research confirming the effectiveness and safety of dietary supplements.
• The quality of the ingredients: The use of high -quality ingredients from reliable suppliers.
• Composition and dosage: The optimal composition and dosage of active substances to achieve the desired effect.
• Bioavailability: Good digestibility of dieters.
• Consumer reviews: Positive consumer reviews about the dietary supplement.
• Reputation manufacturer: Reliability and reputation of the manufacturer of Bad.
• Quality certificates: The presence of quality certificates (for example, GMP).

3.2 warnings

• This rating is subjective and may not coincide with the opinions of other experts.
• Before taking any dietary supplements, it is recommended to consult a doctor.
• Bades are not medicines and are not intended for the treatment of diseases.
• The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.

Section 4: Life and Immunity: an integrated approach

Maintaining a healthy lifestyle is the basis of strong immunity. Bades can be a useful addition, but they will not replace a healthy diet, sufficient sleep, regular physical exercises and stress management.

4.1 Power for immunity

A balanced and diverse nutrition is a key factor for maintaining the immune system. Include the following products in your diet:

• Fruits and vegetables: We are rich in vitamins, minerals, antioxidants and fiber. Citrus fruits, berries, apples, broccoli, spinach, carrots and pepper are especially useful.
• Squirrels: It is necessary for the formation of immune cells and antibodies. Include meat, fish, eggs, legumes and nuts in your diet.
• Healthy fats: It is necessary for the functioning of immune cells and reducing inflammation. Include fatty fish, avocados, olive oil and nuts in your diet.
• Probiotics and prebiotics: Support a healthy intestinal microflora. Use yogurt, kefir, sauer cabbage, onions, garlic and bananas.
• Limit the consumption of sugar, processed products and alcohol: These products can weaken the immune system.

4.2 Dream and recovery

A sufficient sleep (7-8 hours a day) is necessary to restore the body and maintain the immune function. During sleep, the body produces cytokines that play an important role in the regulation of the immune response. The lack of sleep can weaken the immune system and increase the susceptibility to infections.

• Observe sleep mode: go to bed and get up at the same time every day, even on the weekend.
• Create comfortable sleeping conditions: a dark, quiet and cool room.
• Avoid the use of caffeine and alcohol before bedtime.
• Practice relaxing techniques before bedtime: reading, meditation, warm bath.

4.3 Physical activity

Regular moderate physical exercises strengthen the immune system. Physical activity improves blood circulation, stimulates the production of immune cells and reduces stress. It is recommended to engage in physical exercises for at least 150 minutes a week.

• Choose a form of physical activity that you like: walking, running, swimming, cycling, dancing.
• Start small and gradually increase the load.
• Do not forget about warm -up and hitch.
• Excessive physical activity can weaken the immune system, so it is important to observe the measure.

4.4 Stress management

Chronic stress can suppress the immune system, making the body more vulnerable to infections. It is important to learn how to manage stress and find ways to relax.

• Practice relaxation techniques: meditation, yoga, breathing exercises.
• Spend time in nature.
• Communicate with friends and family.
• Do your favorite thing.
• Domest.
• Limit the consumption of caffeine and alcohol.
• Contact a psychologist if you are difficult to manage stress.

4.5 hygiene

Compliance with hygiene rules helps prevent the spread of infections.

• Wash your hands with soap and water regularly, especially after visiting public places, before meals and after the toilet.
• Use your hand antiseptic if it is not possible to wash your hands with soap and water.
• Avoid touching your face with your hands.
• When coughing and sneezing, cover your mouth and nose with a napkin or a elbow bend.
• Protect the room regularly.
• Do wet cleaning.

Section 5: Alternative and additional methods of strengthening immunity

In addition to dietary supplements and a healthy lifestyle, there are other alternative and additional methods that can help strengthen immunity.

5.1 Traditional medicine

Traditional medicine (for example, Chinese medicine, Ayurveda) offers various methods of strengthening immunity, such as:

• Phytotherapy: Using medicinal plants to strengthen immunity.
• Acupuncture: Stimulation of certain points on the body to improve the energy balance and strengthen immunity.
• Massage: Improves blood circulation and lymph flow, which helps to strengthen immunity.

It is important to note that the effectiveness of traditional methods of medicine is not always confirmed by scientific research. Before using these methods, it is recommended to consult a doctor.

5.2 Homeopathy

Homeopathy is a treatment system based on the principle of “like this.” Homeopathic preparations are made of highly diluted substances, which in large doses can cause symptoms similar to the symptoms of the disease. The effectiveness of homeopathy is controversial and is not confirmed by most scientific research. Before using homeopathic preparations, it is recommended to consult a doctor.

5.3 hardening

Hardening is a gradual adaptation of the body to the effects of cold. Hardening can help strengthen immunity and increase resistance to infections. You should start hardening gradually, with small temperature differences.

• Start with a contrast shower.
• Take air baths.
• Take a swimming in cool water.
• Walk barefoot on the grass or snow.

5.4 Aromatherapy

Aromatherapy is the use of essential oils to improve physical and mental health. Some essential oils (for example, tea tree oil, eucalyptus, lavender) have antimicrobial and anti -inflammatory properties and can help strengthen immunity.

• Use the aroma lamp to spray essential oils in the room.
• Add a few drops of essential oil to the bath.
• Massage using essential oils.

Section 6: Immunity and vaccination

Vaccination is an effective way to protect against infectious diseases. Vaccines contain weakened or killed microorganisms that stimulate the immune system to the production of antibodies. Vaccination helps to prevent the development of the disease or alleviate its course.

6.1 Vaccines

There are several types of vaccines:

• Live Athene -vaccines: Contain weakened microorganisms. Provide prolonged immunity.
• Inactivated vaccines: Contain murdered microorganisms. They require repeated vaccination (revaccination) to maintain immunity.
• Substimate vaccines: Contain only parts of microorganisms (for example, proteins or polysaccharides). Provide safer immunity, but can require adjuvants (substances that enhance the immune response).
• Toxoid vaccines: Contain inactivated toxins produced by microorganisms.
• Vector vaccines: A harmless virus is used as a vector to deliver the genetic material of target microorganism to cell cells.
• MRNC-vaccines: Contain matrix RNA (MRNA), which contains instructions for the synthesis of viral protein. The cells of the body use MRNA for the production of viral protein, which stimulates the immune response.

6.2 National vaccination calendar

In each country there is a national vaccine calendar that determines the recommended terms and types of vaccination for children and adults. Compliance with the national vaccination calendar helps to protect against the most common and dangerous infectious diseases.

6.3 Contraindications to vaccination

There are certain contraindications for vaccination:

• An allergic reaction to the previous dose of the vaccine.
• Severe diseases in the acute phase.
• Immunodeficiency states.
• Pregnancy (for some vaccines).

Before vaccination, you need to consult a doctor in order to exclude the presence of contraindications.

6.4 side effects of vaccination

Vaccination can cause side effects:

• Local reactions (redness, edema, pain in the injection).
• General reactions (fever, weakness, headache).

Most side effects of vaccination are easy and pass on their own within a few days. Severe side effects are extremely rare.

Section 7: Immunity and chronic diseases

Chronic diseases can have a significant effect on the immune system. Some diseases suppress immunity, making the body more vulnerable to infections. Other diseases (for example, autoimmune diseases) cause excessive activation of the immune system, which leads to damage to the body’s own tissues.

7.1 diseases weakening immunity

• HIV (human immunodeficiency virus): It affects immune cells (T-lymphocytes), which leads to the development of immunodeficiency.
• Diabetes sugar: Reduces the function of immune cells and increases the risk of infections.
• Chronic obstructive lung disease (COPD): Violates the function of the respiratory tract and increases the risk of respiratory tract infections.
• Cardiovascular diseases: They disrupt blood circulation and reduce the function of immune cells.
• Oncological diseases: They suppress the immune system and increase the risk of infections.
• Kidney diseases: Disrupt the function of the kidneys and reduce immunity.
• Liver diseases: They disrupt the liver function and reduce immunity.

7.2 Autoimmune diseases

Autoimmune diseases are diseases in which the immune system attacks the body’s own tissues. The most common autoimmune diseases include:

• Rheumatoid arthritis: It affects the joints.
• System red lupus: It affects various organs and tissues.
• Scattered sclerosis: It affects the nervous system.
• Hashimoto thyroiditis: It affects the thyroid gland.
• Crohn’s disease: It affects the gastrointestinal tract.
• Ulcerative colitis: It affects the colon.
• Psoriasis: It affects the skin.

7.3 Maintaining immunity in chronic diseases

Maintaining immunity in chronic diseases requires an integrated approach, including:

• Treatment of the underlying disease.
• Compliance with a healthy lifestyle.
• Vaccination (taking into account contraindications).
• Reception of dietary supplements (after consulting a doctor).
• Stress management.
• Regular medical examinations.

Section 8: Immunity and age

With age, the immune system weakens (immunostation), which makes the elderly more susceptible to infections. Immunostation is associated with a decrease in the quantity and function of immune cells, a decrease in antibodies and impaired regulation of an immune response.

8.1 changes in the immune system with age

• Reducing the number of T-lymphocytes.
• Reducing the function of T-lymphocytes.
• Reducing the amount of b-lymphocytes.
• Reducing antibodies.
• Violation of the regulation of the immune response.
• Increase in the level of inflammation.

8.2 Maintaining immunity in older people

Maintaining immunity in older people requires special attention. Recommended:

• Vaccination (especially against influenza and pneumococcal infection).
• Balanced diet, rich in vitamins, minerals and antioxidants.
• Reception of vitamin D (taking into account the recommendations of a doctor).
• Regular moderate physical activity.
• Stress management.