Dietary supplements to strengthen immunity in athletes

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Bades to strengthen immunity in athletes: a detailed review

Section 1: Immunity and Sports: Relationship and vulnerability

Athletes, despite the apparent power and endurance, are a group with increased vulnerability to infections and weakening immunity. Intensive training, competitions, crossings, stress and strict diets create a unique set of factors that have a significant impact on the immune system. Understanding this relationship is necessary for the development of effective strategies for maintaining the health and performance of athletes, including using biologically active additives (BADs).

  1. Physiological stress and immunosuppression:

    • Intensive training cause significant physiological stress, leading to an increase in the level of cortisol, stress hormone. The chronically increased level of cortisol has an immunosuppressive effect, suppressing the activity of immune cells, such as T-lymphocytes and NK cells (natural killers). This reduces the body’s ability to fight pathogens.
    • During intensive exercises, an increase in the frequency of heart contractions, blood pressure and body temperature occurs, which leads to an increase in metabolic needs and the formation of free radicals. Free radicals damage cells, including immune cells, weakening their function.
    • Muscle microtraumas that occur as a result of training cause an inflammatory response, which, if not controlled, can lead to chronic inflammation and immune dysfunction.
    • The phenomenon of the “open window”: after intense exercises, there is a temporary decrease in the immune function, known as the “open window”. During this period, athletes become more susceptible to the infections of the upper respiratory tract (IVDP). The duration of the “open window” can vary from several hours to several days, depending on the intensity and duration of training, as well as on the individual characteristics of the athlete.

  2. Nutrition and immunity:

    • Energy deficiency: restriction of calorie content or unbalanced nutrition, often found in athletes seeking to reduce weight or achieve certain goals in sports, can lead to a deficiency of the necessary nutrients that support the immune function.
    • The disadvantage of macro- and microelements: a deficiency of protein, carbohydrates, fats, vitamins (A, C, D, E, B6, B12, folic acid) and minerals (zinc, iron, selenium, copper) can negatively affect the immune system. For example, zinc deficiency reduces the activity of NK cells and T-Helper, and the deficiency of vitamin D is associated with an increased risk of IVDP.
    • Dehydration: insufficient fluid intake can lead to dehydration, which worsens the function of mucous membranes, which are an important barrier against infections. Dehydration can also increase the level of cortisol, enhancing immunosuppression.
    • Excessive consumption of processed products: a high content of sugar, saturated fats and trans fats in processed products can contribute to inflammation and weakening of immunity.

  3. The influence of the environment and lifestyle:

    • Traveling and changing time zones: flights, especially over long distances, disrupt circus rhythms and increase stress, which can weaken the immune system.
    • The impact of extreme temperatures: training and competitions in cold or hot conditions can provide an additional load on the body and reduce the immune function.
    • Contact with a large number of people: competitions and training in the group increase the risk of infectious infectious diseases.
    • Disadvantage of sleep: insufficient sleep worsens the immune function, reducing the activity of NK cells and increasing the level of pro-inflammatory cytokines.
    • Chronic stress: constant psychological pressure associated with competitions and training can lead to chronic stress and immune dysfunction.

  4. The specifics of various sports:

    • Tyments of endurance sports (marathon, triathlon, cycling): athletes involved in endurance sports are at greater risk of immunosuppression due to long and intensive training.
    • Contact sports (boxing, struggle, hockey): athletes involved in contact sports are at high risk of injuries and infections transmitted through direct contact.
    • Team sports (football, basketball, volleyball): athletes involved in command sports are at increased risk of infections due to close contact with teammates and rivals.

Section 2: Key nutrients and their role in the immune function

The immune system is a complex network of cells, tissues and organs that requires a sufficient amount of different nutrients for optimal functioning. The disadvantage of these substances can weaken the immunity and increase susceptibility to infections.

  1. Vitamins:

    • Vitamin C (ascorbic acid):

      • Antioxidant protection: protects immune cells from damage by free radicals.
      • Support for cellular immunity: improves the function of neutrophils, macrophages and NK cells.
      • Interferon production stimulation: Interferon – protein that helps fight viral infections.
      • Reducing the duration and severity of colds: studies show that the intake of vitamin C can reduce the symptoms and duration of a cold, especially in athletes subject to intensive physical exertion.
      • Sources: citrus fruits, kiwi, strawberries, pepper, broccoli.
      • Recommended doses for athletes: 500-2000 mg per day, depending on the intensity of training and individual needs.

    • Vitamin D (calciferol):

      • Regulation of the immune function: affects the activation and differentiation of immune cells, including T cells and B cells.
      • Support for congenital immunity: enhances the products of antimicrobial peptides (for example, Katelicidin) that help fight infections.
      • Reduction of the IVDP: Vitamin D deficiency is associated with an increased risk of IVDP in athletes.
      • Anti -inflammatory action: helps to regulate an inflammatory response, preventing chronic inflammation.
      • Sources: fish oil, egg yolks, enriched products (milk, juices). It is synthesized in the skin under the influence of sunlight.
      • Recommended doses for athletes: 2000-5000 IU per day, depending on the level of vitamin D in the blood and geographical location. It is recommended to check the level of vitamin D in the blood and adjust the dose in accordance with the results of the analysis.

    • Vitamin E (Tokoferol):

      • Antioxidant protection: protects cell membranes from damage by free radicals, especially during intense training.
      • Improving the function of T cells: supports the activity and proliferation of T cells.
      • Support for the immune response in the elderly: improves immune function in elderly athletes.
      • Sources: vegetable oils (sunflower, olive), nuts, seeds, avocados.
      • Recommended doses for athletes: 200-400 IU per day.

    • Vitamin A (Retinol):

      • Maintaining the integrity of the mucous membranes: necessary for the health of the mucous membranes of the respiratory tract, digestive tract and genitourinary system, which are important barriers against infections.
      • Regulation of the immune function: affects the development and function of immune cells, including T cells and B cells.
      • Support for congenital immunity: enhances the products of antimicrobial peptides.
      • Sources: liver, fish oil, dairy products, eggs, carrots, sweet potatoes, spinach.
      • Recommended doses for athletes: 5000 IU per day. Caution with high doses of vitamin A should be observed, as they can be toxic.

    • B vitamins B (B6, B12, folic acid):

      • Vitamin B6 (pyridoxin): necessary for the production of lymphocytes and antibodies. Vitamin B6 deficiency can weaken the immune function.
      • Vitamin B12 (cobalamin): important for the health of the nervous system and hematopoiesis. Vitamin B12 deficiency can reduce the amount of leukocytes and weaken the immune response.
      • Folic acid (vitamin B9): necessary for the synthesis of DNA and RNA, which are important for dividing and growth of immune cells. Folic acid deficiency can weaken the immune function.
      • Sources:
        • Vitamin B6: meat, fish, poultry, bananas, potatoes, chickpeas.
        • Vitamin B12: meat, fish, poultry, dairy products, eggs. Vegans are recommended to take vitamin B12 additives.
        • Folic acid: dark green leafy vegetables, legumes, avocados, broccoli.
      • Recommended doses for athletes:
        • Vitamin B6: 1.3-2 mg per day.
        • Vitamin B12: 2.4 μg per day.
        • Folic acid: 400 μg per day.

  2. Minerals:

    • Zinc:

      • Participation in the work of immune cells: necessary for the development and functioning of T-lymphocytes, B-lymphocytes and NK cells.
      • Antioxidant protection: is part of the antioxidant enzyme superoxidsmutase (SOD).
      • Support for the integrity of the mucous membranes: important for the health of the mucous membranes of the respiratory tract and digestive tract.
      • Reducing the duration and severity of colds: studies show that zinc intake can reduce the symptoms and duration of a cold, if you start taking it within 24 hours after the appearance of the first symptoms.
      • Sources: meat, seafood, nuts, seeds, legumes.
      • Recommended doses for athletes: 15-30 mg per day.

    • Iron:

      • Oxygen transport: necessary for transport oxygen to cells, including immune cells.
      • Participation in the work of immune cells: it is part of the enzymes necessary for the work of immune cells.
      • Iron deficiency and immunity: iron deficiency can reduce the amount of leukocytes and weaken the immune response.
      • Sources: red meat, poultry, fish, legumes, dark green leafy vegetables.
      • Recommended doses for athletes: depend on the level of iron in the blood. Athletes, especially women, are recommended to regularly check the level of iron and adjust the dose in accordance with the results of the analysis.

    • Selenium:

      • Antioxidant protection: is part of the antioxidant enzyme glutathioneperoxidase (GPX).
      • Participation in the work of immune cells: necessary for the development and functioning of immune cells.
      • Support for thyroid function: selenium is necessary for the production of thyroid hormones, which affect the immune function.
      • Sources: Brazilian nuts, seafood, meat, eggs.
      • Recommended doses for athletes: 55-200 mcg per day.

    • Copper:

      • Participation in the work of immune cells: necessary for the development and functioning of immune cells.
      • Antioxidant protection: is part of the antioxidant enzyme superoxidsmutase (SOD).
      • Sources: seafood, nuts, seeds, legumes, liver.
      • Recommended doses for athletes: 0.9 mg per day. The balance between the consumption of zinc and copper should be maintained, since the excess of zinc can reduce copper absorption.

  3. Amino acids:

    • Glutamine:

      • The main source of energy for immune cells: glutamine is the main source of energy for lymphocytes and macrophages.
      • Maintaining the integrity of the intestinal barrier: glutamine helps maintain the integrity of the intestinal barrier, preventing the penetration of bacteria and toxins into the blood.
      • Risk reduction in the IVDP: Glutamin’s taking can reduce the risk of IVDP among athletes after intense training.
      • Recommended doses for athletes: 5-15 g per day, divided into several tricks.

    • Arginine:

      • Improving the function of T cells: Arginine is necessary for the development and functioning of T cells.
      • Stimulation of the production of nitrogen oxide (NO): nitrogen oxide plays an important role in immune regulation and the fight against infections.
      • Recommended doses for athletes: 3-6 g per day.

    • Cysteine:

      • The predecessor of Glutation: cysteine ​​is the precursor of glutation, a powerful antioxidant that protects immune cells from damage by free radicals.
      • Improving the function of immune cells: cysteine ​​can improve the function of immune cells.
      • Recommended doses for athletes: 500-1500 mg per day in the form of n-acetylcystein (NAC).

  4. Fatty acids:

    • Omega-3 fatty acids (EPA and DHA):
      • Anti-inflammatory effect: omega-3 fatty acids have an anti-inflammatory effect, which can help reduce chronic inflammation associated with intensive training.
      • Regulation of the immune function: omega-3 fatty acids can regulate the function of immune cells, reducing the production of pro-inflammatory cytokines and increasing the production of anti-inflammatory cytokines.
      • Sources: fish oil, linseed oil, walnuts.
      • Recommended doses for athletes: 1-3 g EPA and DHA per day.

Section 3: Plant extracts and other bioactive substances to strengthen immunity

In addition to vitamins and minerals, there are plant extracts and other bioactive substances that can have a positive effect on the immune system of athletes.

  1. SOUTINATEA:

    • Immunostimulating effect: Echinacea stimulates the activity of immune cells, such as macrophages and NK cells.
    • Antiviral action: Echinacea has an antiviral effect and can help in the fight against viral infections.
    • Reducing the risk and duration of the IVDP: studies show that the intake of echinacea can reduce the risk and duration of the IVDP among athletes.
    • Recommended doses for athletes: depend on the type of echinacea and the concentration of active substances. Follow the instructions on the packaging.

  2. Probiotics:

    • Maintaining intestinal health: probiotics are beneficial bacteria that maintain intestinal health and strengthen the intestinal barrier.
    • Regulation of the immune function: probiotics regulate the immune function, stimulating the production of antibodies and cytokines.
    • Reduction of IVDP risk: Studies show that the intake of probiotics can reduce the risk of IVDP among athletes.
    • Improving digestion: probiotics can improve digestion and absorption of nutrients.
    • Recommended doses for athletes: depend on the strain and the concentration of bacteria. Follow the instructions on the packaging.

  3. Beta-glucan:

    • Immunomodulatory effect: beta-glucans are polysaccharides that have an immunomodulating effect. They stimulate the activity of macrophages and NK cells.
    • Strengthening the immune response to infection: beta-glucans can increase the immune response to infections.
    • Sources: yeast, mushrooms (Reishi, Shiitaka, Metaca), oats, barley.
    • Recommended doses for athletes: 200-500 mg per day.

  4. Curcumin:

    • Anti -inflammatory action: Kurkumin is an active component of turmeric, which has an anti -inflammatory effect.
    • Antioxidant protection: Kurkumin is a powerful antioxidant that protects the cells from damage to free radicals.
    • Immunomodulatory effect: Kurkumin can modulate the immune function, reducing the production of pro -inflammatory cytokines and increasing the production of anti -inflammatory cytokines.
    • Recommended doses for athletes: 500-2000 mg per day. For better absorption, it is recommended to take turmeric with piperin (black pepper extract).

  5. Garlic (allicin):

    • Antimicrobial action: Allicine is an active component of garlic, which has an antimicrobial and antiviral effect.
    • Immunostimulating effect: allicin can stimulate the activity of immune cells.
    • Reducing the risk of colds: studies show that taking garlic can reduce the risk of colds.
    • Recommended doses for athletes: 600-900 mg of garlic extract per day, standardized by allicine.

  6. Astragal:

    • Immunostimulating effect: Astral stimulates the activity of immune cells and increases antibodies.
    • Antioxidant protection: Astragal has an antioxidant effect.
    • Adaptogenic action: Astragal helps the body adapt to stress.
    • Recommended doses for athletes: 500-1000 mg of Astragal Extract per day.

  7. Ginseng:

    • Adaptogenic effect: ginseng helps the body adapt to stress and increases disease resistance.
    • Immunostimulating effect: ginseng stimulates the activity of immune cells.
    • Antioxidant protection: ginseng has an antioxidant effect.
    • Recommended doses for athletes: 200-400 mg of ginseng extract per day.

  8. Solo root (glycyrisinic acid):

    • Antiviral effect: glycyrisinic acid contained in the root of the licorice, has an antiviral effect.
    • Anti -inflammatory effect: glycyrrisic acid has an anti -inflammatory effect.
    • Immunomodulatory effect: glycyrrhineic acid can modulate the immune function.
    • Recommended doses for athletes: caution should be taken when taking the root of the licorice, as it can increase blood pressure. It is recommended to consult a doctor before taking.

Section 4: Principles for choosing dietary supplements to strengthen the immunity of athletes

The choice of dietary supplements to strengthen immunity is a responsible process that requires the accounting of many factors. The wrong choice may not only do not bring benefits, but also harm the athlete’s health.

  1. Individual needs:

    • Age and Paul: Nutrient needs differ depending on age and gender.
    • The sport and the intensity of training: athletes involved in various sports and train with different intensity have different needs for nutrients.
    • Health status: the presence of chronic diseases or allergies can affect the choice of dietary supplements.
    • Food habits: athletes adhering to strict diets or having food restrictions, additional dietary supplements may be required to compensate for nutrient deficiency.
    • Blood test: it is recommended to conduct a blood test to detect a deficiency of vitamins and minerals and the selection of the corresponding dietary supplements.

  2. Quality and safety dietary supplements:

    • The choice of reliable manufacturers: give preference to dietary supplements from well -known and reliable manufacturers who comply with GMP standards (good manufacturing practice).
    • Verification of quality certificates: Make sure that dietary supplements have quality certificates from independent laboratories confirming its composition and safety.
    • Checking for prohibited substances: athletes need to choose dietary supplements tested for prohibited substances with anti -doping organizations.
    • Reading reviews and reviews: Before buying dietary supplements, read the reviews and reviews of other users.

  3. The composition of dietary supplements:

    • Checking the ingredients: carefully study the composition of dietary supplements and make sure that it contains the nutrients you need in effective doses.
    • Avoid unnecessary additives: choose a dietary supplement with a minimum number of unnecessary additives, such as dyes, flavors and preservatives.
    • Interaction of ingredients: take into account the possible interaction between different dietary supplements.

  4. Dosage:

    • Follow the instructions on the packaging: Take dietary supplements in accordance with the instructions on the package.
    • Consultation with a doctor or nutritionist: it is recommended to consult a doctor or a nutritionist to determine the optimal dosage of dietary supplements.

  5. Output form:

    • The choice of a convenient form of release: Bad are available in various forms of release, such as tablets, capsules, powders, liquids and chewing sweets. Choose the most convenient release form for you.

  6. Evaluation of effectiveness:

    • Diary maintenance: Keep a diary in which write down your feelings and results of dietary supplements.
    • Regular health monitoring: regularly undergo medical examinations and give blood tests to evaluate the effectiveness of dietary supplements.

Section 5: Recommendations for the use of dietary supplements to strengthen immunity in athletes

The use of dietary supplements to strengthen immunity in athletes should be part of an integrated approach, including proper nutrition, sufficient sleep, stress and regular training.

  1. Proper nutrition:

    • Balanced diet: use a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.
    • A sufficient number of calories: use a sufficient number of calories to maintain energy balance and prevent nutrient deficiency.
    • Hydration: drink a sufficient amount of liquid to maintain hydration and health of the mucous membranes.

  2. Sufficient sleep:

    • 7-9 hours of sleep per day: strive to sleep 7-9 hours a day to maintain the immune function and restore the body.
    • Regular sleep mode: observe the regular sleep mode, going to bed and waking up at the same time every day.

  3. Stress management:

    • Relaxation methods: Use relaxation methods such as meditation, yoga or breathing exercises, to reduce stress.
    • Social support: support social ties with friends and family.
    • Planning and organization: Plan your day and organize your tasks to reduce the level of stress related to training and competitions.

  4. Regular training:

    • Moderate intensity: train with moderate intensity to avoid immunosuppression.
    • Avoid overtraining: Avoid overtraining that can weaken the immune system.
    • Recovery: provide enough time for recovery after training.

  5. Application of dietary supplements:

    • Start with small doses: start taking dietary supplements with small doses and gradually increase the dose until you reach the recommended.
    • Take dietary supplements while eating: take dietary supplements during eating to improve the absorption of nutrients.
    • Follow breaks: take breaks in the reception of dietary supplements to avoid getting used to and reducing effectiveness.
    • Consultation with a doctor or nutritionist: Consult a doctor or nutritionist before taking the dietary supplement.

Section 6: Possible risks and side effects of dietary supplements

Despite the potential advantages, the intake of dietary supplements is associated with some risks and side effects. It is important to know about them and be careful when taking dietary supplements.

  1. Overdose:

    • Toxicity: taking dietary supplements in high doses can lead to toxicity and adverse health consequences.
    • Follow the recommendations: Follow the dosage recommendations indicated on the packaging or recommended by a doctor or nutritionist.

  2. Interaction with drugs:

    • Changing the effectiveness of drugs: dietary supplements can interact with drugs by changing their effectiveness or enhancing side effects.
    • Tell the doctor: tell your doctor about all the dietary supplements that you are taking.

  3. Allergic reactions:

    • Individual intolerance: some people can have allergies or individual intolerance to certain dietary supplements.
    • Symptoms of allergies: allergy symptoms may include leather rash, itching, swelling, difficulty breathing and anaphylactic shock.
    • Stop taking: stop taking dietary supplements and consult a doctor if you have any signs of allergies.

  4. Pollution:

    • Poor in -quality dietary supplements: low -quality dietary supplements can be polluted by heavy metals, pesticides or other toxic substances.
    • The choice of reliable manufacturers: choose dietary supplements from reliable manufacturers who comply with quality standards.

  5. Inaccurate information:

    • Unreasonable statements: some dietary supplements make unreasonable statements about the effectiveness of their products.
    • Critical approach: approach information about dietary supplements critically and do not trust unreasonable statements.

  6. Risk for athletes:

    • Forbidden substances: some dietary supplements may contain prohibited substances that can lead to athlete disqualification.
    • Checking for prohibited substances: athletes need to choose dietary supplements tested for prohibited substances with anti -doping organizations.

Section 7: Alternative methods for strengthening immunity for athletes

In addition to dietary supplements, there are other methods of strengthening immunity that can be useful for athletes.

  1. Hygiene:

    • Regular wash of the hands: regularly wash your hands with soap and water to prevent the spread of infections.
    • Avoid contact with sick people: Avoid contact with sick people to reduce the risk of infection.
    • Do not touch your face: do not touch your face, especially your eyes, nose and mouth to prevent the penetration of infections.

  2. Vaccination:

    • Protection against infections: make all the necessary vaccinations to protect yourself from infections.
    • Doct recommendations: Consult a doctor about the necessary vaccinations.

  3. Thermal adaptation:

    • Improving the immune function: thermal adaptation, such as a sauna, can improve the immune function and reduce the risk of IVDP.
    • A gradual increase in time: start with short sessions of the sauna and gradually increase your stay.

  4. Hardening:

    • Strengthening the immune system: hardening, such as a contrast shower, can strengthen the immune system and increase resistance to disease.
    • A gradual increase in intensity: start with small temperature changes and gradually increase hardening intensity.

  5. Respiratory exercises:

    • Reducing stress: breathing exercises can reduce stress levels and improve immune function.
    • Increase in lung ventilation: respiratory exercises can increase lung ventilation and improve the purification of the respiratory tract.

  6. Meditation:

    • Stress reduction: meditation can reduce stress levels and improve immune function.
    • Improving mental health: meditation can improve mental health and increase disease resistance.

Section 8: Prospects for research in the field of immunity and sports nutrition

Studies in the field of immunity and sports nutrition continue to develop, opening new prospects for maintaining the health and performance of athletes.

  1. Microbia:

    • Influence on immunity: the study of the influence of the microbioma on the immune function of athletes.
    • Probiotics and prebiotics: development of new probiotics and prebiotics to improve intestinal health and strengthen immunity.

  2. Genomics and personalized nutrition:

    • Individual needs: the study of genetic factors affecting the needs of nutrients and the immune function.
    • Personalized recommendations: Development of personalized recommendations for nutrition and dietary supplement based on genomic analysis.

  3. New bioactive substances:

    • Search for new substances: the search for new bioactive substances with immunomodulating properties.
    • Clinical trials: conducting clinical trials to assess the effectiveness and safety of new bioactive substances.

  4. Inflammation:

    • Chronic inflammation: the study of the mechanisms of chronic inflammation and its influence on the immune function in athletes.
    • Anti -inflammatory strategies: development of effective anti -inflammatory strategies, including diet, physical exercises and dietary supplements.

  5. Stress and immunity:

    • The influence of stress: the study of the influence of various types of stress on the immune function of athletes.
    • Stress management methods: Development of effective stress management methods to maintain immunity.

  6. Monitoring technologies:

    • Wearable devices: development of wearable devices for monitoring physiological indicators and evaluating the immune function in real time.
    • Personalized approach: the use of monitoring data to develop personalized strategies for maintaining the health and performance of athletes.

Section 9: Legal aspects of the turnover of dietary supplements in Russia

The turnover of dietary supplements in Russia is regulated by legislation aimed at ensuring the safety and quality of products. It is important to know the basic regulations and dietary supplements.

  1. Federal Law “On the quality and safety of food products”:

    • Basic requirements: establishes the basic requirements for the quality and safety of food products, including dietary supplements.

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