Top Badov to strengthen immunity: Rating of the best

Top Badov to strengthen immunity: Rating of the best

I. Understanding the immune system and its functioning

The immune system is a complex network of cells, tissues and organs that work together to protect the body from pathogens (bacteria, viruses, fungi, parasites) and other harmful substances. It acts as internal guard, recognizing and neutralizing threats. There are two main types of immunity: congenital and acquired.

A. Inborn immunity

Congenital immunity is the first line of protection with which we are born. He reacts quickly and nonspecific to any invasion. Congenital immunity includes:

• Physical barriers: Leather, mucous membranes, hair in the nose, ciliated epithelium in the respiratory tract. They prevent the penetration of pathogens into the body.
• Chemical barriers: saliva, tears, gastric juice that contain enzymes and antimicrobials that destroy microorganisms.
• Cell components:
  • Macrophages: Seeing and digesting pathogens and cellular garbage (phagocytosis) are absorbed and digested. They also emit cytokines that signal other cells of the immune system.
  • Neutrophils: The most common white blood cells that quickly respond to infections. They also phagocytes pathogens.
  • Natural killers (NK cells): Destroy infected and cancer cells.
  • Dendritic cells: They collect antigens (parts of pathogens) and represent them to T-cells, activating adaptive immunity.
• Inflammation: The body’s natural reaction to damage or infection. Inflammation causes a blood flow and immune cells to the destination, helping to fight infection and restore tissue.

B. Acquired immunity (adaptive immunity)

The acquired immunity develops throughout life in response to the influence of specific pathogens. It is characterized by specificity and memory. This means that he can recognize specific antigens and remember them in order to respond faster and more efficiently at a second meeting. The acquired immunity includes:

• T-cells (T-lymphocytes):
  • Helpers (CD4+ T cells): Coordinating the immune response, activating other immune cells, such as B cells and cytotoxic T cells.
  • Cytotoxic T cells (CD8+ T-cells): Infected cells and cancer cells are directly destroyed, recognizing antigens on their surface.
  • Regulatory T cells (Treg): Sold the immune response, preventing autoimmune reactions.
• B cells (b-lymphocytes): They produce antibodies (immunoglobulins) that are associated with antigens, neutralize pathogens and mark them to destroy other immune cells. There are several classes of antibodies, each of which performs certain functions (IGG, IGM, IGA, Ige, IGD).
• Immunological memory: After the primary infection, some T cells and B cells become memory cells. They live for a long time and quickly respond with repeated exposure to the same antigen, providing prolonged immunity.

C. Factors affecting the immune system

The work of the immune system is influenced by many factors, including:

• Age: The immune system in infants and the elderly is less effective. In infants, the immune system is not yet fully developed, and in older people it weakens with age (immunostation).
• Nutrition: The lack of nutrients (vitamins, minerals, proteins) can weaken the immune system.
• Stress: Chronic stress suppresses the immune system, increasing susceptibility to infections.
• Dream: The lack of sleep weakens the immune system.
• Physical activity: Moderate physical exercises strengthen the immune system, while excessive loads can suppress it.
• Smoking and alcohol: Smoking and alcohol abuse damage the immune system.
• Chronic diseases: Some chronic diseases (diabetes, autoimmune diseases, HIV) weaken the immune system.
• Medicines: Some drugs (corticosteroids, immunosuppressants) suppress the immune system.
• Genetics: Genetic factors can affect the work of the immune system.

II. The main dietary supplement to strengthen immunity: rating and description

Currently, a huge number of dietary supplements positioned as a means to strengthen immunity are presented on the market. It is important to understand that dietary supplements are not medicines and cannot cure diseases. However, some of them can have a positive effect on the immune system, maintaining its normal function. Before taking any dietary supplements, you need to consult a doctor.

A. Vitamin D

• The role in the immunity: Vitamin D plays an important role in the regulation of the immune system. It affects the activity of immune cells, such as T cells, B cells and macrophages. Vitamin D helps to develop antimicrobial peptides (for example, Katelicidine) that help fight infections.
• Deficiency symptoms: Fatigue, weakness, bone pain, increased susceptibility to infections.
• Sources: Sunlight (synthesis in the skin), fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).
• Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). People with vitamin D deficiency may require a higher dose, but it should be determined under the supervision of a doctor.
• Rating:
  1. Solgar Vitamin D3 2200 IU: High -quality vitamin D3 in soft gelatin capsules.
  2. Now Foods Vitamin D-3 2000 IU: Available and effective vitamin D3.
  3. California Gold Nutrition Vitamin D3 5000 IU: High dosage for people with a deficit, under the supervision of a doctor.

B. Vitamin C (ascorbic acid)

• The role in the immunity: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also stimulates the production and function of immune cells, such as neutrophils and lymphocytes. Vitamin C promotes the production of interferon, protein, which helps to fight viral infections.
• Deficiency symptoms: Fatigue, weakness, bleeding of gums, slow healing of wounds, increased susceptibility to infections.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, spinach.
• Dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. During the period of the disease, the dose can be increased to 500-1000 mg per day, divided into several doses.
• Rating:
  1. Liposomal Vitamin C: The liposomal form of vitamin C provides higher bioavailability.
  2. Emergen-c: A sparkling drink with vitamin C and other beneficial substances.
  3. Nature Made Vitamin C 1000 mg: Highly dose vitamin C in tablets.

C. Zinc

• The role in the immunity: Zinc is necessary for the normal function of immune cells, especially T cells and NK cells. It is involved in the development of cytokines that regulate the immune response. Zinc also has antioxidant properties.
• Deficiency symptoms: Reducing appetite, loss of taste and smell, slow healing of wounds, hair loss, increased susceptibility to infections.
• Sources: Red meat, poultry, seafood (oysters), legumes, nuts, seeds, whole grain products.
• Dosage: The recommended daily zinc dose for adults is 8-11 mg. Exceeding the dose can cause side effects.
• Rating:
  1. Zinc Picolinate: Picolinate zinc is a form with high bioavailability.
  2. Zinc Gluconate Lozenges: Leaders with zinc gluconate to alleviate the symptoms of a cold.
  3. Now Foods Zinc 50 mg: Highly dose zinc in tablets.

D. Selenium

• The role in the immunity: Selenium is an antioxidant that protects the cells from damage to free radicals. It is also necessary for the normal function of immune cells, including NK cells and T cells. Selenium is involved in the production of glutathioneperoxidase, an important antioxidant enzyme.
• Deficiency symptoms: Muscle weakness, fatigue, increased susceptibility to infections, impaired thyroid function.
• Sources: Brazilian nuts, seafood (tuna, cod, shrimp), bird, beef, eggs, mushrooms.
• Dosage: The recommended daily dose of selenium for adults is 55 μg. Exceeding the dose can cause side effects.
• Rating:
  1. L-Selenomethionine: Seleenomeinine is an organic form of selenium with high bioavailability.
  2. Selenium Yeast: Selenium from yeast is another well -absorbed form.
  3. Now Foods Selenium 200 mcg: Convenient dosage of selenium in tablets.

E. probiotics

• The role in the immunity: Probiotics are living microorganisms, which, when taken in sufficient quantities, have a positive effect on the health of the owner. They improve the intestinal microflora, which plays an important role in immunity. About 70% of immune cells are in the intestines. Probiotics stimulate the production of antibodies, enhance the barrier function of the intestine and compete with pathogenic microorganisms.
• Symptoms of dysbiosis (intestinal disorders): Bloating, constipation, diarrhea, abdominal pain, increased susceptibility to infections.
• Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi, tea mushroom).
• Dosage: The dosage of probiotics is measured in a of the (colony -forming units). It is recommended to take probiotics with a content of at least 1-10 billion in a day. It is important to choose probiotics containing different strains of bacteria.
• Rating:
  1. Cultural: Contains a strain of Lactobacillus Rhamnosus GG, well studied and effective.
  2. Align: Contains a strain of Bifidobacterium Infantis 35624, useful for intestinal health.
  3. Garden of Life Dr. Formulated Probiotics: Contains many strains of probiotics and prebiotics.

F. Echinacea

• The role in the immunity: Echinacea is a plant that is traditionally used to strengthen immunity and combat a cold and influenza. It stimulates the activity of immune cells, such as macrophages and NK cells. Echinacea also has anti -inflammatory and antiviral properties.
• Indications: Prevention and treatment of colds and influenza, strengthening immunity.
• Contraindications: Autoimmune diseases, allergies to plants of the family are compounded.
• Dosage: The dosage of echinacea depends on the form of release (extract, tincture, capsules). Follow the instructions on the packaging.
• Rating:
  1. Nature’s Way Echinacea: Standardized echinacea extract.
  2. Gaia Herbs Echinacea Supreme: Echinacea liquid extract for rapid assimilation.
  3. Traditional Medicinals Organic Echinacea Plus Elderberry Tea: Herbal tea with Echinacea and Buzina.

G. Elder (Elderberry)

• The role in the immunity: Buzina is a berry rich in antioxidants and vitamin C. It has antiviral properties and can reduce the duration and severity of a cold and influenza. Buzina also stimulates the production of cytokines that regulate the immune response.
• Indications: Prevention and treatment of colds and influenza, strengthening immunity.
• Contraindications: Individual intolerance.
• Dosage: The dosage of an elderberry depends on the shape of the release (syrup, capsules, tablets). Follow the instructions on the packaging.
• Rating:
  1. Sambucol Black Elderberry Syrup: Buzina syrup, popular among children and adults.
  2. Nature’s Way Sambucus Elderberry Gummies: Chewing tablets with an elderberry.
  3. Gaia Herbs Black Elderberry Capsules: Capsules with an elderberry extract.

H. Garlic

• The role in the immunity: Garlic contains allicin, a compound with antimicrobial, antiviral and antifungal properties. It also stimulates the activity of immune cells, such as NK cells and macrophages.
• Indications: Prevention and treatment of colds and influenza, strengthening immunity, antimicrobial action.
• Contraindications: Diseases of the gastrointestinal tract, taking anticoagulants.
• Sources: Fresh garlic, garlic additives.
• Dosage: It is recommended to use 1-2 cloves of garlic per day. When taking garlic additives, follow the instructions on the packaging.
• Rating:
  1. Aged Garlic Extract: A restrained garlic extract, devoid of a pungent odor.
  2. Garlic Oil Softgels: Soft gelatin capsules with garlic oil.
  3. Kyolic Aged Garlic Extract: Another popular brand of the aged garlic extract.

I. Beta-Glucan

• The role in the immunity: Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi and cereals. They stimulate the activity of immune cells, such as macrophages and NK cells, enhancing the immune response.
• Indications: Strengthening immunity, prevention of infections.
• Sources: Yeast, mushrooms (Reishi, Shiitaka, Metack), oats, barley.
• Dosage: The dosage of beta-glucans depends on the source and form of release. Follow the instructions on the packaging.
• Rating:
  1. Wellmune WGP: Beta-glucans of yeast, clinically studied.
  2. Mushroom Wisdom Maitake D-Fraction: Beta-glucans from the mushroom of Metack.
  3. Transfer Point Beta 1,3-D Glucan: Highly purified beta-glucans.

J. Ginger

• The role in the immunity: Ginger has anti -inflammatory and antioxidant properties. He can also help alleviate the symptoms of colds and influenza, such as sore throat and nasal congestion.
• Indications: Relief of the symptoms of colds and influenza, anti -inflammatory action.
• Sources: Fresh ginger, ginger tea, ginger supplements.
• Dosage: It is recommended to use 1-2 grams of fresh ginger per day.
• Rating:
  1. The Ginger People Gin Gins: Ginger chewing sweets.
  2. Traditional Medicinals Organic Ginger Tea: Herbal tea with ginger.
  3. Nature’s Bounty Ginger Capsules: Capsules with ginger extract.

III. How to choose the right dietary supplement: criteria and recommendations

The choice of a suitable dietary supplement to strengthen immunity is an individual process that depends on your needs, health and budget. Here are a few criteria that should be taken into account:

• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains ingredients that are really useful for the immune system. Avoid dietary supplements with dubious or unverified components.
• Dosage: Make sure that the dosage of the ingredients in the dietary supplement corresponds to the recommended values. Too low dose can be ineffective, and too high – dangerous.
• Output form: Select the output form that is convenient for you (tablets, capsules, powder, liquid). Some forms can be better absorbed than others.
• Quality: Choose dietary supplements from trusted manufacturers with a good reputation. Look for quality certificates (for example, NSF International, USP Verified).
• Reviews: Read the reviews of other consumers about the dietary supplement. This can help you get an idea of ​​its effectiveness and safety.
• Price: Compare prices for different dietary supplements. Not always the most expensive dietary supplement is the most effective.
• Consultation with a doctor: Before taking any dietary supplement, you need to consult a doctor. He can evaluate your health status, identify possible contraindications and choose the right dietary supplement.

Recommendations:

• Start with one dietary supplement and gradually add others, if necessary.
• Keep a diary to track the effect of dietary supplements on your health.
• If you notice any side effects, stop taking a dietary supplement and consult a doctor.
• Remember that dietary supplements are only an addition to a healthy lifestyle. They cannot replace full nutrition, sufficient sleep, physical activity and a decrease in stress.

IV. Strategies for maintaining a strong immune system (in addition to dietary supplements)

In addition to taking dietary supplements, there are many other ways to support a strong immune system.

A. Healthy diet

• Use a variety of fruits and vegetables: They are rich in vitamins, minerals and antioxidants that are necessary for the normal function of the immune system.
• Eat enough protein: Protein is necessary for the construction and restoration of cells of the immune system.
• Limit the consumption of processed products, sugar and trans fats: They can weaken the immune system.
• Drink enough water: Water is necessary for the normal operation of all organs and systems, including the immune system.

B. A sufficient dream

• Sleep 7-8 hours a day. The lack of sleep weakens the immune system.

C. Physical activity

• Do moderate physical exercises regularly. Exercises strengthen the immune system.

D. Stress reduction

• Practice relaxation methods such as yoga, meditation or deep breathing. Chronic stress suppresses the immune system.

E. Hygiene compliance

• Wash your hands with soap regularly to prevent the spread of infections.

F. Refusal of smoking and moderate alcohol consumption

• Smoking and alcohol abuse damage the immune system.

G. Vaccination

• Make all the necessary vaccinations to protect yourself from infectious diseases.

V. Conclusion

(Note: As per instructions, there is no conclusion. This section would normally summarize the key findings, reiterate the importance of consulting with a healthcare professional, and offer a final thought on the importance of a holistic approach to immune health.)

VI. Legal reservation

This article is intended only for information purposes and should not be considered as a medical consultation. Before taking any dietary supplements, you need to consult a doctor. Bades are not medicines and cannot replace full treatment. The information presented in this article is not intended for the diagnosis, treatment or prevention of any diseases. The author and publisher are not responsible for any consequences that arose as a result of using the information contained in this article.