Effective dietary supplements for immunity: recommendations of specialists

Part 1: Immune system – Fundamentals and functioning

1. 1. Definition and role of the immune system. The immune system is a complex network of cells, tissues, organs and processes working together to protect the body from pathogens (bacteria, viruses, fungi, parasites) and other harmful substances. Its main role is the recognition and destruction of foreign elements, as well as the elimination of their own damaged or mutated cells. Without a functioning immune system, the body would be defenseless before infections and the development of cancer.
2. 2. Inborn immunity. Congenital immunity is the first line of protection of the body, which acts immediately and nonspecific. It includes physical barriers (leather, mucous membranes), chemical barriers (enzymes, antimicrobial peptides) and cell components (phagocytes, natural killers). Fagocytes, such as macrophages and neutrophils, absorb and destroy pathogens. Natural killers (NK cells) recognize and destroy infected or tumor cells. Inflammation is an important part of an innate immune response that attracts immune cells to the place of infection or damage.
3. 3. Acquired (adaptive) immunity. The acquired immunity develops in response to the effects of specific pathogens and is characterized by specificity and memory. It is divided into humoral and cellular immunity. Humoral immunity is mediated by B-lymphocytes, which produce antibodies specifically binding to antigens (pathogen molecules) and neutralizing them or marking to destroy other immune cells. Cellular immunity is mediated by T-lymphocytes. T-highpers help B-lymphocytes and other immune cells, and cytotoxic T-lymphocytes (T-killers) directly destroy infected cells. Immunological memory allows the body to quickly and effectively respond to re -infection with the same pathogen.
4. 4. Interaction of innate and acquired immunity. Congenital and acquired immunity interacts closely. C cells of congenital immunity, such as dendritic cells, capture antigens and represent them with T-lymphocytes, initiating an adaptive immune response. Cytokins produced by congenital immunity cells also affect the development and differentiation of T-lymphocytes. Antibodies produced by B-lymphocytes can opon pathogens, facilitating their phagocytosis with macrophages.
5. 5. Factors affecting the immune function. The immune function is affected by many factors, including:
   • Age: The immune system weakens with age (immunostation), making the elderly more susceptible to infections.
   • Genetics: A genetic predisposition can affect the risk of developing certain immune disorders.
   • Nutrition: Insufficient nutrition, especially the deficiency of vitamins and minerals, weakens the immune function.
   • Stress: Chronic stress suppresses the immune system.
   • Dream: The lack of sleep negatively affects the immune cells and their function.
   • Physical activity: Moderate physical activity strengthens the immune system, while excessive training can weaken it.
   • Environment: The effect of pollutants and toxins weakens the immune system.
   • Medical conditions: Some diseases (HIV, autoimmune diseases) and drugs (immunosuppressants) weaken the immune system.

Part 2: Overview of dietary supplements to strengthen immunity

2. 1. General idea of ​​dietary supplements. Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances or complexes of such substances. They are not medicines and are not intended for the treatment of diseases.
3. 2. Vitamin S. Vitamin C (ascorbic acid) is a powerful antioxidant that supports the immune function, protecting the cells from damage by free radicals. It also stimulates the production of leukocytes (white blood cells), which play an important role in the fight against infections. Some studies show that vitamin C can reduce the duration and severity of a cold. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Higher doses (for example, 500-1000 mg) can be useful during illness.
4. 3. Vitamin D. Vitamin D plays an important role in immune regulation. It activates T-lymphocytes and macrophages, increasing their ability to fight infections. Vitamin D deficiency is associated with an increased risk of respiratory infections and autoimmune diseases. Vitamin D is synthesized in the skin under the influence of sunlight, but many people, especially in the northern latitudes, experience its deficiency. The recommended daily dose of vitamin D is 600-800 IU (international units). In some cases, a higher dose under the supervision of a doctor may be required.
5. 4. Zinc. Zinc is an important trace element necessary for the functioning of immune cells, including T-lymphocytes, B-lymphocytes and NK cells. It also has antioxidant properties and is involved in the healing of wounds. Zinc deficiency weakens the immune function and increases the susceptibility to infections. Some studies show that zinc can reduce the duration of a cold. The recommended daily dose of zinc is 8 mg for women and 11 mg for men. It is important not to exceed the recommended dose, since an excess of zinc can suppress the immune function and prevent the absorption of other minerals.
6. 5. SOUTHINEAILA. Echinacea is a plant traditionally used to treat colds and other upper respiratory tract infections. It is believed that it stimulates the immune system, increasing the amount and activity of immune cells. Some studies show that echinacea can reduce the duration and severity of the cold, but additional studies are needed to confirm its effectiveness. Echinacea is available in various forms, including capsules, tablets, tinctures and tea.
7. 6. Black Buzina (Sambucus Nigra). Black bezine extract has antiviral properties and can help reduce the duration and severity of influenza and other respiratory infections. It contains anthocyans that have antioxidant and anti -inflammatory properties. Some studies show that Busina Black can also stimulate the immune system. Black Buzina is available in various forms, including syrups, capsules and loafers.
8. 7. Probiotics. Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They are mainly represented by bacteria (for example, Lactobacillus, Bifidobacterium) and yeast (for example, Saccharmyces Boulardii). Probiotics support the health of the intestines, which plays an important role in the immune function. They help to balance the intestinal microbiota, compete with pathogenic bacteria and stimulate the production of immune cells. Some studies show that probiotics can reduce the risk of respiratory infections and other diseases.
9. 8. Beta-glucan. Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi and yeast. They have immunomodulating properties and can stimulate the immune system, activating macrophages and other immune cells. Some studies show that beta-glucans can increase resistance to infections and improve the immune response to vaccination.
10. 9. Garlic (Allium sativum). Garlic contains allicin, which has antibacterial, antiviral and antifungal properties. Some studies show that garlic can reduce the duration and severity of colds and other respiratory infections. It can also stimulate the immune system, increasing the amount and activity of immune cells.
11. 10. Kurkuma (Curcuma longa). Turmeric contains curcumin, which has antioxidant, anti -inflammatory and immunomodulating properties. Kurkumin can help protect the cells from damage by free radicals and reduce inflammation. Some studies show that curcumin can also stimulate the immune system.
12. 11. N-Acetylcistein (NAC). NAC is a derivative of cysteine ​​amino acids and has antioxidant and mucolytic properties (dilutes mucus). It helps to protect the cells from damage to free radicals and can improve the function of the lungs. Some studies show that NAC can reduce the risk of influenza and other respiratory infections.
13. 12. Astraagal (Astragalus Mambranaceus). Astragal is a plant traditionally used in Chinese medicine to strengthen the immune system. It is believed that it stimulates immune cells and increases resistance to infections. Some studies show that astral can improve the immune response to vaccination and reduce the risk of respiratory infections.

Part 3: Recommendations of specialists for the use of dietary supplements for immunity

14. 1. Consultation with a doctor. Before you start taking any dietary supplements, especially if you have any medical conditions or you take medicines, you need to consult a doctor. The doctor can evaluate your health status, determine if you have a shortage of any nutrients, and recommend suitable dietary supplements in the correct dosage. The doctor can also warn about possible interactions between dietary supplements and drugs.
15. 2. Individual approach. There is no universal solution to strengthen immunity. The effectiveness of dietary supplements can vary depending on individual factors, such as age, gender, state of health, lifestyle and genetic predisposition. It is important to choose dietary supplements that correspond to your individual needs and goals.
16. 3. Quality and safety of dietary supplements. Bad is not subject to the same strict regulation as medicines. Therefore, it is important to choose a dietary supplement from reliable manufacturers who comply with quality and safety standards. Look for products that have undergone independent testing for cleanliness and efficiency. Check the labels for the availability of ingredients, dosage, expiration date and possible side effects.
17. 4. Dosage and duration of admission. Follow the recommended dosage indicated on the dietary supplement label. Do not exceed the recommended dose, as this can lead to side effects. The duration of dietary supplements can also vary depending on the specific product and your individual needs. Some dietary supplements can be taken daily for a long time, while others should be taken only for a short period of time, for example, during illness.
18. 5. The combination of dietary supplements with other measures to strengthen immunity. Bad is not a replacement for a healthy lifestyle. To strengthen immunity, it is important to observe a balanced diet rich in fruits, vegetables, whole grain products and low -fat protein sources. Physical exercises regularly, get enough sleep, avoid stress and give up smoking and excessive alcohol consumption.
19. 6. Reception of dietary supplements for preventive purposes. Some dietary supplements, such as vitamin C, vitamin D, zinc and probiotics, can be taken for preventive purposes to strengthen the immune system and reduce the risk of infections. However, it is important to remember that dietary supplements are not a guarantee of disease protection.
20. 7. Reception of dietary supplements during illness. Some dietary supplements, such as Echinacea, Buzina Black and Garlic, can help reduce the duration and severity of colds and other respiratory infections. However, it is important to start taking these dietary supplements at the first signs of the disease and observe the recommended dosage.
21. 8. Special population groups. Children, pregnant and lactating women, elderly people and people with chronic diseases should be especially caught in dietary supplement and be sure to consult a doctor. Some dietary supplements can be contraindicated for these population groups.
22. 9. Side effects and interactions. Bad can cause side effects and interact with drugs. If you notice any side effects, stop taking dietary supplements and consult a doctor. Tell your doctor about all the dietary supplements that you take so that he can evaluate possible interactions with medicines.
23. 10. Efficiency monitoring. It is important to track your well -being and evaluate the effectiveness of dietary supplements. If you have not noticed any improvements after a few weeks of receiving dietary supplements, you may try to try other products or consult a doctor for further examination.

Part 4: detailed analysis of specific dietary supplements and their mechanisms of action

24. 1. Vitamin C: molecular mechanisms and interaction with immune cells. Vitamin C is involved in numerous biological processes affecting immunity. At the molecular level, it acts as an electron donor, neutralizing free radicals and protecting DNA, proteins and lipids from oxidative damage. This is especially important for immune cells that produce a large amount of active oxygen forms (AFC) during an inflammatory response. Vitamin C is also a cofactor for enzymes involved in the synthesis of collagen, which is necessary to maintain the integrity of physical barriers, such as leather and mucous membranes. With regard to immune cells, vitamin C enhances proliferation and differentiation of T-lymphocytes and B-lymphocytes, increases the activity of NK cells and stimulates chemotaxis and phagocytosis of neutrophils. It also modulates the production of cytokines, contributing to the balance between pro -inflammatory and anti -inflammatory signals. Vitamin C deficiency leads to a violation of these processes, weakening the immune response.
25. 2. Vitamin D: vitamin D receptors on immune cells and regulation of immunity genes. Vitamin D has a deep effect on the immune system through the vitamin D receptor (VDR), which is expressed on most immune cells, including T-lymphocytes, B-lymphocytes, macrophages and dendritic cells. The binding of vitamin D with VDR leads to the activation of genes involved in immune regulation. For example, vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin, which destroys pathogenic microorganisms. It also modulates the differentiation and function of T-Helper, contributing to the development of Th1 the answer necessary to combat intracellular pathogens. In addition, vitamin D inhibits the production of pro-inflammatory cytokines, such as TNF-α and IL-6, preventing an excessive inflammatory response. Vitamin D deficiency violates these regulatory mechanisms, increasing susceptibility to infections and autoimmune diseases.
26. 3. Zinc: the role of zinc in the functioning of the thymus and the maturation of T-lymphocytes. Zinc plays a critical role in the development and functioning of the immune system, especially in the thymus, the organ responsible for the maturation of T-lymphocytes. Timus is a zinc-dependent body, and zinc deficiency leads to its atrophy and a decrease in the amount of T-lymphocytes. Zinc is necessary for the expression of genes involved in the differentiation and proliferation of T-lymphocytes, as well as to maintain their normal function. It also participates in the synthesis of DNA and RNA necessary for dividing and growth of immune cells. In addition, zinc is a component of the enzyme superoxidsmouth (SOD), which protects immune cells from oxidative damage. Zinc deficiency disrupts the ripening of T-lymphocytes, reduces their number and function, and increases susceptibility to infections.
27. 4. Echinacea: stimulation of phagocytosis and the production of cytokines. Echinacea contains a number of active components, including alkylamides, polysaccharides and coffee acids that have an immunostimulating effect. The main mechanism of action of echinacea is the stimulation of phagocytosis, the process of absorption and destruction of pathogens by phagocytes, such as macrophages and neutrophils. Echinacea enhances the activity of these cells, increasing their ability to recognize and destroy microorganisms. It also stimulates the production of cytokines, such as TNF-α, IL-1 and IL-6, which play an important role in coordinating the immune response. These cytokines activate other immune cells and enhance the inflammatory response necessary to combat infection. However, echinacea may also suppress the production of some anti -inflammatory cytokines, preventing an excessive inflammatory response.
28. 5. Black Buzina: inhibiting viral replication and antioxidant protection. Black elderberry extract contains anthocyans, powerful antioxidants that have antiviral properties. The main mechanism of action of black bezine is inhibiting the viral replication, the process of reproduction of viruses in the cells of the host. Anthocyans are associated with viral proteins, blocking their ability to penetrate into cells and multiply. They also inhibit the enzymes necessary for the replication of viruses, such as neurominidase. In addition, anthocyans have antioxidant properties and protect cells from damage to free radicals, which are formed during a viral infection. Black Buzina also stimulates the production of cytokines, such as IFN-α, which play an important role in antiviral immune response.
29. 6. Probiotics: the effect on the intestinal microbiota and the activation of immune cells of the mucous membrane. Probiotics have a beneficial effect on the immune system, primarily through the modulation of intestinal microbiota. A healthy intestinal microbiota plays an important role in the training and development of the immune system, as well as in maintaining its normal function. Probiotics compete with pathogenic bacteria for nutrients and attachments in the intestines, preventing their reproduction and colonization. They also produce antimicrobials, such as bacteriocins that destroy pathogenic microorganisms. In addition, probiotics stimulate the production of immune cells in the intestinal mucosa, such as IGA-producing B-lymphocytes and T-regulatory cells. IGA is an antibody that neutralizes pathogens in the intestines, and T-regulatory cells suppress an excessive inflammatory response. Probiotics also enhance the function of the epithelial intestinal cells, strengthening the barrier function and preventing the penetration of pathogens into the blood.
30. 7. Beta-glucans: Macrophage activation and stimulation of an immune response. Beta-glucans are polysaccharides that activate the immune system, primarily through the Decin-1 receptor, which is expressed in macrophages, neutrophils and dendritic cells. The binding of beta-glucans with dens-1 leads to the activation of these immune cells and strengthen their function. Beta-glucans stimulate phagocytosis, increasing the ability of macrophages to absorb and destroy pathogens. They also stimulate the production of cytokines, such as TNF-α, IL-1 and IL-12, which activate other immune cells and enhance the inflammatory response. In addition, beta-glucans improve the migration of immune cells to the place of infection and enhance their cytotoxic activity, allowing them to more effectively destroy infected cells.
31. 8. Garlic: activation of NK cells and inhibiting a viral infection. Garlic contains allicine and other sulfur -containing compounds that have immunostimulating and antimicrobial properties. Allicine activates NK cells, enhancing their cytotoxic activity and the ability to destroy infected and tumor cells. It also stimulates the production of cytokines, such as IFN-γ, which plays an important role in antiviral immune response. In addition, allicin has antiviral properties and can inhibit the replication of various viruses, including influenza and herpes viruses. Garlic also improves the function of other immune cells, such as macrophages and T-lymphocytes.
32. 9. Turmeric: Modulation of inflammation and activation of the antioxidant system. Turmeric contains curcumin, which has antioxidant, anti -inflammatory and immunomodulating properties. Kurkumin modulates inflammation, inhibiting the activity of the NF-κB transcription factor, which plays a key role in the regulation of the expression of genes participating in an inflammatory response. He also inhibits the production of pro-inflammatory cytokines, such as TNF-α, IL-1 and IL-6. In addition, Kurkumin activates the antioxidant system, stimulating the production of glutation, an important antioxidant that protects the cells from damage to free radicals. Kurkumin also improves the function of immune cells, such as T-lymphocytes and NK cells.
33. 10. N-acetylcysteine ​​(NAC): Antioxidant protection and mucolytic action. NAC is a derivative of cysteine ​​amino acids and has antioxidant and mucolytic properties. NAC increases the level of glutation, an important antioxidant that protects the cells from damage by free radicals. It also dilutes mucus, facilitating its expectorant and improving the function of the lungs. In addition, NAC has anti -inflammatory properties and can inhibit the production of pro -inflammatory cytokines. Some studies show that the NAC can reduce the risk of influenza and other respiratory infections, as well as facilitate their course.
34. 11. Astral: stimulation of T-lymphocytes and an increase in antibodies. Astragal contains polysaccharides and other active components that have immunostimulating properties. Astragal stimulates T-lymphocytes, increasing their quantity and activity. It also stimulates the production of antibodies with B-lymphocytes, which increases the body’s ability to fight infections. In addition, Astragal has antioxidant and anti -inflammatory properties. Some studies show that astral can improve the immune response to vaccination and reduce the risk of respiratory infections.

Part 5: Scientific research and clinical trials

35. 1. The methodology of scientific research of immunity. Studies in the field of immunity use a wide range of methods from cellular and molecular analyzes in vitro To clinical trials in public. Cell studies allow us to study the effect of various substances on separate immune cells, for example, on proliferation, differentiation and function. Molecular analyzes allow us to study the mechanisms of the action of these substances at the level of genes and proteins. Clinical trials are carried out to assess the effectiveness and safety of dietary supplements in humans. They can be randomized, double blind, placebo-controlled, which is considered the “gold standard” of scientific research. It is important to take into account the design of the study, sample size, statistical significance of the results and the presence of systematic reviews and meta analyzes that combine the results of several studies.
36. 2. Studies of vitamin C and the prevention of colds. Numerous studies studied the effect of vitamin C on the prevention and treatment of colds. The meta-analysis, published in Cochrane Database of Systematic Reviews, showed that regular intake of vitamin C does not reduce the risk of colds in the general population, but can reduce the duration and severity of symptoms. However, vitamin C can be useful for people subject to intensive physical stress, for example, athletes. Other studies have shown that high doses of vitamin C (1-2 grams per day) can reduce the duration of a cold by 1-1.5 days.
37. 3. Vitamin D and the risk of respiratory infections: meta analysis and systematic reviews. Met-analyzes and systematic reviews confirm the relationship between vitamin D deficiency and an increased risk of respiratory infections. The metamin D metamin Dialize metamin a-analysis has reduced the risk of acute respiratory infection, especially in people with vitamin D deficiency. Other studies have shown that vitamin D can be effective for the prevention of influenza and pneumonia, especially in the elderly.
38. 4. Clinical trials of zinc and the duration of a cold. Clinical trials showed that zinc can reduce the duration of a cold, if you begin to take it within 24 hours after the appearance of the first symptoms. The meta-analysis, published in Cochrane Database of Systematic Reviews, showed that loafers with zinc are reduced by the duration of the cold by 1-2 days and reduce the severity of the symptoms. However, high doses of zinc can cause side effects, such as nausea and vomiting.
39. 5. Studies of echinacea and treatment of upper respiratory tract infections. Studies of echinacea and its effectiveness in the treatment of infections of the upper respiratory tract show conflicting results. Some studies show that echinacea can reduce the duration and severity of a cold, while others do not reveal any advantages. The meta analysis published in Lancet Infectious Diseases showed that the echinacea can be effective for the prevention and treatment of colds, but additional studies are needed to confirm its effectiveness.
40. 6. Black Buzina and influenza treatment: Research results in vitro and in vivo. Research in vitro It was shown that black bezine extract has antiviral activity against the influenza virus. Clinical trials in people have shown that black elderberry can reduce the duration and severity of the flu. The study published in the Journal of International Medical Research showed that taking Buzina Black syrup reduces the duration of the flu by 4 days and reduces the severity of symptoms.
41. 7. Probiotics and prevention of respiratory infections: systematic reviews and meta analyzes. Systematic reviews and meta analyzes show that probiotics can reduce the risk of respiratory infections, especially in children. The meta-analysis, published in Pediatrics, showed that probiotics reduce the risk of acute respiratory infection by 12% in children. Other studies have shown that probiotics can be effective for the prevention of colds and influenza in adults.
42. 8. Beta-glucans and immune function: clinical trials on healthy people and patients with weakened immunity. Clinical trials have shown that beta-glucans can improve immune function in healthy people and patients with weakened immunity. The study published in the Journal of the American College of Nutrition showed that the intake of beta-glucans increases the activity of NK cells and reduces the frequency of respiratory infections in healthy people. Other studies have shown that beta-glucans can be useful for patients with cancer and HIV infection.
43. 9. Garlic and immunity: research using various forms of garlic (fresh, extract, oil). Studies of garlic and its impact on immunity have shown positive results. The study published in Advances in Therapy showed that taking garlic extract reduces the frequency and duration of a cold. Other studies have shown that fresh garlic and garlic oil also have immunostimulating properties.
44. 10. Turmeric and immunomodulation: in vitro research and animals. Research in vitro And animals showed that Kurkumin has immunomodulating properties. Kurkumin can inhibit the production of pro -inflammatory cytokines and activate the antioxidant system. Clinical trials in public have shown that turmeric can be useful for the treatment of autoimmune diseases and inflammatory conditions.
45. 11. NAC and influenza prevention: results of randomized controlled studies. Randomized controlled studies showed that the NAC can reduce the risk of influenza and facilitate its course. The study published in European Respiratory Journal showed that the NAC technique reduces the frequency of influenza by 25% in the elderly.
46. 12. Astragal and the immune response: clinical trials in public with various health conditions. Clinical trials showed that Astragal can improve the immune response in people with various health conditions, including patients with cancer and HIV infection. The study published in the Journal of Alternate and Complementary Medicine showed that the astagal technique improves the immune response to the vaccination against influenza in the elderly.

Part 6: dietary supplement for immunity in specific conditions

47. 1. Diet to strengthen immunity in children. The immune system of children is not yet fully developed, so they are more susceptible to infections. It is important to provide children with a sufficient amount of vitamins and minerals necessary for the normal functioning of the immune system. Vitamin D, vitamin C, zinc and probiotics can be useful for strengthening immunity in children. However, before taking any dietary supplements, it is necessary to consult a pediatrician.
48. 2. Bad for pregnant and lactating women: safety and effectiveness. Pregnant and nursing women need to be in good care of receiving dietary supplements, as some of them can be harmful to the fetus or baby. It is important to consult a doctor before taking any dietary supplement. Vitamin D and folic acid are usually recommended for pregnant women, but other dietary supplements should be taken only as prescribed by a doctor.
49. 3. Bad for the elderly: taking into account age -related changes in the immune system. The immune system weakens with age (immunostation), making the elderly more susceptible to infections. Vitamin D, vitamin C, zinc and probiotics can be useful for strengthening immunity in older people. It is important to take into account age -related changes in metabolism and kidney function when choosing dosages of dietary supplements.
50. 4. Bad for people with chronic diseases (for example, diabetes, cardiovascular diseases). People with chronic diseases need to be careful about taking dietary supplements, as some of them can interact with drugs or worsen the course of the disease. It is important to consult a doctor before taking any dietary supplement. Vitamin D, vitamin C and probiotics can be useful for strengthening immunity in people with chronic diseases, but it is necessary to take into account the individual characteristics of each patient.
51. 5. Bad for people with autoimmune diseases (for example, rheumatoid arthritis, multiple sclerosis). People with autoimmune diseases need to be careful about taking dietary supplements, as some of them can stimulate the immune system and worsen the course of the disease. It is important to consult a doctor before taking any dietary supplement. Some dietary supplements, such as Kurkumin and omega-3 fatty acids, may have anti