Effective dietary supplements for protection against colds and influenza: full management

Chapter 1: Understanding the cold and flu: Fundamentals and mechanisms

For effective protection against colds and influenza, it is necessary to understand what kind of diseases these are, how they spread and how the immune system functions in the fight against them.

1.1. Cold (acute respiratory viral infection, SARS):

A cold is a viral disease of the upper respiratory tract, characterized by a runny nose, sore throat, cough and general weakness. There are more than 200 different viruses capable of causing a cold, rhinoviruses are the most common.

Spreading: The cold is transmitted by airborne droplets (when coughing, sneezing, conversation) and contact (through infected surfaces).
Symptoms: A runny nose (nasal congestion, discharge), sore throat, cough (dry or humid), headache, weakness, fatigue, a slight increase in temperature.
Virus action mechanism: Rhinoviruses, entering the body through the mucous membrane of the nose or throat, are attached to the cells of the epithelium and begin to multiply. This causes an inflammatory reaction, which leads to the appearance of characteristic symptoms of a cold.
Immune answer: The immune system reacts to the virus, producing antibodies and activating immune cells (T-lymphocytes and NK cells) to destroy infected cells.

1.2. Flu (influence):

Influenza is a more serious viral disease that affects the respiratory tract. It is caused by the viruses of the type of type A, B and C. The type A flu virus is divided into subtypes based on two proteins on its surface: hemagglutinin (h) and neurominidase (N), for example, H1N1 and H3N2.

Spreading: The flu is also transmitted by airborne droplets and contact, but it is more contrary than a cold.
Symptoms: High temperature (38-40 ° C), chills, aches in the body, severe headache, fatigue, weakness, dry cough, sore throat, runny nose (less often than with colds).
Virus action mechanism: The influenza virus penetrates the epithelium of the respiratory tract and begins to multiply, destroying them. This leads to inflammation, tissue damage and the development of symptoms of influenza. The influenza virus can also cause systemic reactions, such as fever and aches in the body.
Immune answer: The immune system produces antibodies to the influenza virus, which help neutralize the virus and prevent its distribution. Immune cells are also activated to destroy infected cells. However, the influenza virus constantly mutates, which requires annual vaccination.

1.3. Differences of the cold and the flu:

Characteristic	Cold	Flu
The causative agent	Rhinoviruses, other ARVI viruses	Influenza viruses (a, b, c)
Temperature	Usually low (up to 38 ° C)	High (38-40 ° C)
Headache	Moderate	Strong
The break on TV	Absent or weak	Expressed
Fatigue	Weak	Strong
Cough	Usually moderate	Dry, exhausting
Runny nose	Often	Less commonly
Sore throat	Often	Often
Duration	7-10 days	1-2 weeks
Complications	Rarely	Often (pneumonia, bronchitis, otitis media)

1.4. The role of the immune system:

The immune system is a key factor in protecting the body from colds and influenza. It consists of two main components:

Inborn immunity: Provides quick, but non -specific protection. It includes physical barriers (leather, mucous membranes), cells (macrophages, neutrophils, NK cells) and molecules (interferons, cytokines).
Acquired immunity: It provides a slower, but specific protection. Includes b-lymphocytes (produce antibodies) and T-lymphocytes (destroy infected cells).

For effective protection against colds and influenza, it is necessary to maintain the immune system in optimal condition. This is achieved with the help of a healthy lifestyle, proper nutrition and, if necessary, dietary supplements.

Chapter 2: The importance of dietary supplements for immune support

Biologically active additives (dietary supplements) can play an important role in maintaining the immune system and reducing the risk of colds and influenza. They are not medicines and do not treat these diseases, but can help strengthen immunity and accelerate recovery.

2.1. When dietary supplements can be useful:

Disadvantage of nutrients: If the food does not provide a sufficient amount of vitamins and minerals necessary for the normal operation of the immune system.
Increased risk of infection: During periods of flu and cold epidemics, while traveling, in contact with sick people.
Chronic diseases: In some chronic diseases that can weaken the immune system.
Age: In children and elderly people, the immune system can be less effective.
Stress: Chronic stress negatively affects the immune system.

2.2. How dietary supplements support the immune system:

Strengthening the immune barrier: Some dietary supplements, such as vitamin C and zinc, help strengthen the mucous membranes of the respiratory tract, creating a barrier to penetrate viruses.
Stimulation of immune cells: Some dietary supplements, such as echinacea and elderberry, stimulate the activity of immune cells, such as macrophages and NK cells, which play an important role in the destruction of viruses.
Support for antibodies: Vitamin D and other nutrients are necessary for the production of antibodies that help neutralize viruses.
Reduced inflammation: Some dietary supplements, such as Kurkumin and Omega-3 fatty acids, have anti-inflammatory properties that can help reduce the symptoms of colds and influenza.
Antioxidant protection: Vitamins C and E, selenium and other antioxidants help protect immune cells from damage caused by free radicals.

2.3. Important factors when choosing dietary supplements:

Composition: Pay attention to the composition of the dietary supplement and choose products containing ingredients with proven efficiency to support the immune system.
Dosage: Follow the recommended dosage indicated on the packaging.
Quality: Choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of the product.
Individual features: Consider your individual characteristics, such as age, health status and the presence of allergies.
Consultation with a doctor: Before taking any dietary supplements, it is recommended to consult a doctor, especially if you have any chronic diseases or take other medicines.

Chapter 3: The main dietary supplement for prevention and support for colds and flu

Consider the most effective and popular dietary supplements that can help in prevention and support during colds and influenza.

3.1. Vitamin C (ascorbic acid):

The role in the immunity: Participates in the production of antibodies, strengthens the mucous membranes, has antioxidant properties.
Proven effectiveness: Numerous studies have shown that vitamin C can reduce the duration and severity of the symptoms of colds. However, to achieve the effect, it must be taken in high doses (1-2 grams per day) at the first signs of the disease.
Recommended dosage: For prevention – 500 mg per day. At the first signs of a cold-1000-2000 mg per day, divided into several tricks.
Side effects: In high doses can cause stomach disorder.
Contraindications: Individual intolerance, kidney disease.
Output forms: Tablets, sparkling tablets, capsules, powder.

3.2. Vitamin D (cholegalciferol):

The role in the immunity: Plays an important role in the regulation of the immune system. The deficiency of vitamin D is associated with an increased risk of respiratory infections.
Proven effectiveness: Studies show that vitamin D intake can reduce the risk of influenza and cold, especially in people with vitamin D.
Recommended dosage: For prevention-1000-2000 IU per day. The dosage can be increased on the recommendation of the doctor, especially in winter, when the production of vitamin D in the skin is reduced under the influence of sunlight.
Side effects: In high doses can cause nausea, vomiting, weakness.
Contraindications: Individual intolerance, hypercalcemia (increased level of calcium in the blood).
Output forms: Drops, tablets, capsules.

3.3. Zinc:

The role in the immunity: It is necessary for the normal operation of immune cells, participates in the production of antibodies, has antiviral activity.
Proven effectiveness: Taking zinc at the first signs of colds can reduce the duration and severity of symptoms.
Recommended dosage: For prevention-15-30 mg per day. At the first signs of colds-50-75 mg per day, divided into several tricks. It is recommended to take zinc in the form of loafers for resorption, as this provides a more effective local effect on the mucous membrane of the throat.
Side effects: In high doses, it can cause nausea, vomiting, diarrhea. With prolonged use of high doses, copper absorption can violate.
Contraindications: Individual intolerance, kidney disease.
Output forms: Tablets, capsules, loafing for resorption.

3.4. SOUTINATEA:

The role in the immunity: It stimulates the immune system, increases the activity of immune cells, has antiviral and anti -inflammatory activity.
Proven effectiveness: Studies show that echinacea can reduce the duration and severity of the symptoms of colds, as well as reduce the risk of the disease.
Recommended dosage: In accordance with the instructions on the package. There are various types of echinacea (Echinacea Purpurea, Echinacea Angustifolia, Echinacea Pallida), and dosage may vary depending on the type and form of release.
Side effects: Rarely – allergic reactions.
Contraindications: Individual intolerance, autoimmune diseases.
Output forms: Tablets, capsules, tincture, tea.

3.5. Black Buzina (Sambucus Nigra):

The role in the immunity: Contains anthocyans that have antioxidant and antiviral properties. Inhibits the replication of the influenza virus.
Proven effectiveness: Studies show that black bezine extract can reduce the duration and severity of the symptoms of influenza.
Recommended dosage: In accordance with the instructions on the package. Most often used in the form of syrup or capsules.
Side effects: Rarely – stomach disorder.
Contraindications: Individual intolerance, pregnancy, breastfeeding.
Output forms: Syrup, capsules, loafers.

3.6. Probiotics:

The role in the immunity: Improve the state of intestinal microflora, which plays an important role in the immune system. Stimulate the production of immune cells and antibodies.
Proven effectiveness: Studies show that probiotics can reduce the risk of respiratory infections, especially in children.
Recommended dosage: In accordance with the instructions on the package. It is important to choose probiotics containing bacteria strains with proven efficiency to support the immune system, such as Lactobacillus Rhamnosus GG and Bifidobacterium Lactis BB-12.
Side effects: Rarely – stomach disorder.
Contraindications: Individual intolerance.
Output forms: Capsules, powder, liquid.

3.7. Garlic (Allium sativum):

The role in the immunity: Contains allicin, which has antimicrobial, antiviral and anti -inflammatory properties.
Proven effectiveness: Some studies show that garlic can reduce the risk of colds and influenza, as well as reduce the duration of symptoms.
Recommended dosage: In accordance with the instructions on the package. You can use fresh (1-2 cloves per day) or in the form of dietary supplements.
Side effects: It can cause an disorder of the stomach, unpleasant odor from the mouth.
Contraindications: Individual intolerance, diseases of the gastrointestinal tract.
Output forms: Capsules, tablets, powder.

3.8. Ginger (Zingiber Officinale):

The role in the immunity: It has anti -inflammatory and antioxidant properties. It can relieve symptoms of colds and influenza, such as sore throat and cough.
Proven effectiveness: Some studies show that ginger may have antiviral activity.
Recommended dosage: In accordance with the instructions on the package. It can be consumed fresh (as part of tea or dishes) or in the form of dietary supplements.
Side effects: In high doses can cause stomach disorder.
Contraindications: Individual intolerance, diseases of the gastrointestinal tract.
Output forms: Capsules, tablets, powder.

3.9. N-Acetylcistein (NAC):

The role in the immunity: The mucolytic, dilutes sputum, facilitates the expectorant. It has antioxidant properties, promotes the production of glutation, an important antioxidant for the immune system.
Proven effectiveness: Studies show that the NAC can reduce the severity and duration of the symptoms of influenza and colds, especially coughing.
Recommended dosage: 600-1200 mg per day, divided into several tricks.
Side effects: In rare cases – nausea, vomiting, diarrhea.
Contraindications: Individual intolerance, diseases of the gastrointestinal tract.
Output forms: Capsules, powder.

3.10. Selenium:

The role in the immunity: It is important for the normal operation of immune cells, has antioxidant properties.
Proven effectiveness: The lack of selenium can weaken the immune system and increase the risk of respiratory infections.
Recommended dosage: 55-200 mcg per day.
Side effects: In high doses can cause nausea, vomiting, hair loss.
Contraindications: Individual intolerance, kidney disease.
Output forms: Tablets, capsules.

3.11. Kurkumin (from turmeric):

The role in the immunity: It has powerful anti -inflammatory and antioxidant properties.
Proven effectiveness: Studies show that curcumin can help reduce inflammation in the respiratory tract and alleviate the symptoms of colds and influenza.
Recommended dosage: In accordance with the instructions on the package. Kurkumin is poorly absorbed, therefore it is recommended to take it in combination with piperin (black pepper extract), which improves its bioavailability.
Side effects: In rare cases, a stomach disorder.
Contraindications: Individual intolerance, diseases of the gallbladder.
Output forms: Capsules, tablets.

3.12. Omega-3 fatty acids (EPK and DGK):

The role in the immunity: They have anti -inflammatory properties, support the normal function of immune cells.
Proven effectiveness: Studies show that omega-3 fatty acids can reduce the risk of respiratory infections.
Recommended dosage: 1-2 grams per day, divided into several tricks.
Side effects: In high doses, it can cause stomach disorder, fishing.
Contraindications: Individual intolerance, blood coagulation disorders.
Output forms: Capsules, liquid.

Chapter 4: Combined dietary supplements and complexes to strengthen immunity

Many manufacturers offer combined dietary supplements containing several ingredients intended for the integrated support of the immune system. These complexes can be convenient for taking, as they allow you to get all the necessary nutrients in one capsule or tablet.

4.1. Advantages of combined dietary supplements:

Complex approach: They contain several ingredients that act synergistic to support the immune system.
Convenience accepts: No need to take several separate dietary supplements.
Balanced composition: They usually contain ingredients in optimal dosages.

4.2. Examples of popular combined dietary supplements:

Vitamin C + zinc: This combination supports the immune system, strengthens the mucous membranes and has antioxidant properties.
Vitamin D + Vitamin K2: This combination is necessary for the health of bones and the immune system. Vitamin K2 helps to direct calcium in the bone, preventing its deposition in soft tissues.
Echinacea + Vitamin C + zinc: This combination stimulates the immune system, reduces the duration and severity of the symptoms of colds.
Black elderberry + vitamin C + zinc: This combination has antiviral, antioxidant and immunostimulating properties.
Probiotics + Prebiotics: This combination improves the state of intestinal microflora and supports the immune system. Prebiotics are food for probiotics and contribute to their growth and reproduction.

4.3. Factors that should be taken into account when choosing combined dietary supplements:

Composition: Carefully study the composition and make sure that it contains the ingredients with proven effectiveness to support the immune system.
Dosage: Check if the dosages of the ingredients correspond to the recommended dosages.
Quality: Choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of the product.
Individual needs: Consider your individual needs and health status when choosing a combined dietary supplement.
Consultation with a doctor: Before taking any combined dietary supplements, it is recommended to consult a doctor.

4.4. Examples of complex immune complexes:

Many companies offer specialized immune complexes designed to support the immune system during periods of increased risk of the disease. These complexes often contain vitamins, minerals, plant extracts and other ingredients that act synergistic to strengthen immunity.

Examples of such complexes:

Emergen-c: Contains vitamin C, vitamin D, zinc, manganese and electrolytes.
Airborne: Contains vitamin C, vitamin A, vitamin E, zinc, selenium and plant extracts.
Sambucol: Contains the black bezine extract, vitamin C and zinc.

When choosing an integrated immune complex, it is important to pay attention to the composition, dosage of the ingredients and the reputation of the manufacturer.

Chapter 5: Recommendations for the use of dietary supplements for prevention and support

The correct use of dietary supplements is a key factor for achieving maximum efficiency and safety.

5.1. When to start taking dietary supplements:

Preventive technique: It is recommended to start taking dietary supplements 2-3 weeks before the start of the cold and flu season. This will prepare the immune system for a possible attack of viruses.
At the first signs of the disease: If the first symptoms of colds or influenza appear (runny nose, sore throat, weakness), it is necessary to immediately start taking dietary supplements in shock doses.
During illness: Continue to receive dietary supplements during illness to support the immune system and accelerate recovery.
After illness: After recovery, it is recommended to continue taking dietary supplements in preventive doses for 1-2 weeks to restore the immune system.

5.2. How to take dietary supplements correctly:

Follow the instructions: Carefully read the instructions on the packaging and follow the recommended dosage and the method of use.
Take dietary supplements with food: Some dietary supplements are better absorbed if you take them with food.
Divide the dosage: When taking high doses of vitamin C or zinc, it is recommended to divide the dosage into several techniques during the day to avoid stomach disorder.
Donate dietary supplements with a sufficient amount of water: Water is necessary for the absorption and transportation of nutrients in the body.
Do not exceed the recommended dosage: Acceptance of high doses of dietary supplements can be dangerous to health.
Do not take dietary supplements on an empty stomach: This can cause irritation of the mucous membrane of the stomach.

5.3. The duration of the reception of dietary supplements:

Preventive technique: You can take dietary supplements for several months, especially in the cold season and influenza.
At the first signs of the disease: Take dietary supplements until the symptoms of the disease disappear.
After illness: Continue to receive dietary supplements in preventive doses for 1-2 weeks to restore the immune system.
Periodic courses: You can conduct periodic courses for receiving dietary supplements (for example, 2-3 times a year) to maintain the immune system.

5.4. A combination of dietary supplements with other medicines:

Before taking dietary supplements, it is necessary to inform the doctor about all the medicines that you take in order to avoid undesirable interactions.

Vitamin C: It can reduce the effectiveness of anticoagulants (drugs that thin blood).
Zinc: It can reduce the effectiveness of some antibiotics.
SOUTINATEA: It can interact with some immunosuppressants.
Black Black: It can strengthen the effect of diuretics.

5.5. Precaution measures when receiving dietary supplements:

Individual intolerance: When allergic reactions appear (rash, itching, edema), it is necessary to stop taking the dietary supplement and consult a doctor.
Pregnancy and breastfeeding: Before taking any dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.
Chronic diseases: People with chronic diseases (for example, kidney disease, liver, autoimmune diseases) need to consult a doctor before taking dietary supplements.
Childhood: Some dietary supplements are not recommended for children. Before taking dietary supplements, a child needs to consult a pediatrician.
Elderly age: Older people need to take dietary supplements with caution, as they can be more susceptible to side effects.
Quality of dietary supplements: Choose dietary supplements from reliable manufacturers that guarantee the quality and safety of products. Pay attention to the availability of quality certificates (for example, GMP).

Chapter 6: Other methods of strengthening immunity

In addition to taking dietary supplements, there are other important methods for strengthening the immune system and reducing the risk of colds and influenza.

6.1. Healthy nutrition:

Proper nutrition plays a key role in maintaining the immune system.

Balanced diet: Use a variety of products rich in vitamins, minerals, antioxidants and other nutrients.
Fruits and vegetables: Eat a lot of fruits and vegetables, especially bright colors (for example, citrus fruits, berries, green leafy vegetables), which are rich in vitamin C and other antioxidants.
Protein: Use a sufficient amount of protein necessary for the production of antibodies and immune cells.
Healthy fats: Include healthy fats in your diet, such as omega-3 fatty acids that have anti-inflammatory properties.
Products rich in zinc: Use foods rich in zinc, such as seafood, meat, nuts and seeds.
Limit sugar and processed products: Excess sugar and processed products can weaken the immune system.

6.2. Regular physical exercises:

Moderate physical exercises strengthen the immune system, improve blood circulation and reduce the risk of respiratory infections.

Recommended load: Do physical exercises at least 30 minutes a day, 5 days a week.
Types of exercises: Choose the types of exercises that you like (for example, walking, running, swimming, yoga).
Avoid overwork: Avoid intense training that can weaken the immune system.

6.3. Sufficient sleep:

The lack of sleep weakens the immune system and increases the risk of the disease.

Recommended sleep duration: Adults need to sleep at least 7-8 hours a day.
Regular sleep mode: Try to go to bed and wake up at the same time every day.
Create comfortable sleeping conditions: Make sure your bedroom is dark, quiet and cool.

6.4. Stress management:

Chronic stress negatively affects the immune system.

Stress management methods: Use various stress control methods, such as meditation, yoga, breathing exercises, and walking in nature.
Hobbies and hobbies: Take your favorite business that bring you pleasure and help to relax.
Communication with loved ones: Spend time with your family and friends, share your experiences and get support.

6.5. Compliance with hygiene rules:

Compliance with hygiene rules helps prevent the spread of viruses and bacteria.

Regular hand washing: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.
Using antiseptics: Use hand antiseptics when it is not possible to wash your hands with soap and water.
Avoid touching your face: Try not to touch your face with your hands so as not to tolerate viruses and bacteria to the mucous membranes.
Regular cleaning: Remove and ventilate the room regularly.
Isolation of sick people: Avoid contact with sick people.

6.6. Vaccination:

Vaccination is an effective way to protect against influenza.

Annual vaccination: It is recommended to vaccinate annually against influenza, especially people from the risk group (older people, children, people with chronic diseases).
Vaccines: There are various types of influenza vaccines (inactivated, live Athene, recombinant). The doctor will help you choose the right vaccine.

6.7. Air moisture:

Dry air can irritate the mucous membranes of the respiratory tract and increase the risk of respiratory infections.

Using a humidifier of air: Use a humidifier in the room, especially in the heating season.
Regular ventilation: Protect the room regularly.

6.8. Refusal of smoking and restriction of alcohol use:

Smoking and alcohol abuse weaken the immune system.

Refusal of smoking: Smoking damages the mucous membranes of the respiratory tract and weakens the immune system.
Alcohol use restriction: Alcohol abuse suppresses the immune system.

Chapter 7: Myths and errors about dietary supplements and immunity

There are many myths and misconceptions about dietary supplements and immunity, which can be misleading and leading to improper use of these products.

7.1. Myth: dietary supplements can replace medicines.

Reality: Bades are not medicines and cannot replace the medicines prescribed by the doctor. They can only be used as an addition to the main treatment.

7.2. Myth: The more dietary supplements, the better for immunity.

Reality: Reception of a large number of dietary supplements can be dangerous to health and lead to an overdose of vitamins and minerals. It is important to observe the recommended dosage and take dietary supplements only if necessary.

7.3. Myth: All dietary supplements are equally effective.

Reality: The effectiveness of the dietary supplement depends on its composition, the dosage of the ingredients, the quality of the product and the individual characteristics of the body. It is important to choose dietary supplements from reliable manufacturers with proven effectiveness.

7.4. Myth: Bades instantly strengthen immunity.

Reality: To strengthen the immune system requires time and an integrated approach, including healthy nutrition, regular physical exercises, sufficient sleep and stress management. Bades can help support the immune system, but are not a magic tablet.

7.5. Myth: Bades are absolutely safe.

Reality: Some dietary supplements can cause side effects, especially when taking high doses or when interacting with other drugs. Before taking any dietary supplements, it is recommended to consult a doctor.

** 7.6. Myth: to

Effective dietary supplements for protection against colds and flu