Immunity support: Best Bad

Section 1: Understanding the immune system and its needs

The immune system is a complex and multi -level mechanism designed to protect the body from pathogens, toxins and mutated cells. It consists of many organs, tissues, cells and molecules, which work coordinated to recognize and destroy threats. Maintaining the optimal function of the immune system is crucial for health and well -being.

1.1. Key components of the immune system:

Bone marrow: It produces all blood cells, including immune cells, such as lymphocytes (T cells and B cells), neutrophils, monocytes and others.
Timus: The ripening place of T cells playing a key role in cellular immunity.
Spleen: He filters blood, removes old and damaged cells, and also stores immune cells and participates in immune reactions.
Lymphatic nodes: They filter lymph containing antigens and activate immune cells.
Tonsils and adenoids: Protect the respiratory tract from infections.
Leather: Physical barrier that prevents the penetration of pathogens. It also contains immune cells.
Mucous membranes: Laying respiratory, digestive and genitourinary tracts, emit mucus that delays pathogens. Contain antibodies and immune cells.
Microbia: The totality of microorganisms living in the intestines has a significant impact on the immune function.

1.2. Types of immunity:

Inborn immunity: The first body of body protection, represented by physical barriers (skin, mucous membranes), cells (neutrophils, macrophages) and molecules (complement, interferons). Reacts quickly, but nonspecific.
Acquired immunity: It develops after contact with the antigen. It is characterized by the specificity and the presence of immunological memory, which allows the body to respond faster and more efficiently when re -contact with the same antigen. It includes cellular (T cells) and humoral (B-cells, antibodies) immunity.

1.3. Factors affecting the immune function:

Many factors can influence the function of the immune system, including:

Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune system.
Stress: Chronic stress suppresses the immune function, increasing the risk of infections.
Dream: The lack of sleep also weakens immunity.
Physical activity: Moderate physical activity strengthens the immunity, and excessive – can suppress it.
Age: With age, the immune system becomes less effective.
Related diseases: Some diseases, such as diabetes and HIV, weaken the immunity.
Medicines: Some drugs, such as corticosteroids, suppress immunity.
Environmental factors: Air and water pollution, the effects of toxic substances can negatively affect the immune system.

1.4. Nutrients necessary for the immune function:

For the normal operation of the immune system, a wide range of nutrients is needed. The most important of them:

Vitamin C: Antioxidant, stimulates the production and function of immune cells.
Vitamin D: Regulates the function of immune cells, is involved in the fight against infections.
Vitamin E: The antioxidant protects cells from damage, supports the function of immune cells.
Vitamin A: It is necessary to maintain the integrity of the mucous membranes, a barrier against infections.
B vitamins B: Participate in the metabolism of immune cells, support their function.
Zinc: It is necessary for the development and functions of immune cells.
Selenium: Antioxidant supports the function of immune cells.
Iron: It is necessary for the production of immune cells.
Copper: Participates in the functioning of immune cells.
Protein: It is necessary for the production of antibodies and other immune molecules.
Probiotics: They support a healthy intestinal microflora, strengthening immunity.
Prebiotics: They nourish beneficial bacteria in the intestines, contributing to their growth and activity.
Paul-saturated fatty acids (omega-3 and omega-6): Adjust the inflammation and function of immune cells.
Amino acids (Glutamin, Arginine): It is necessary for the production of immune cells and maintaining their function.

Section 2: Review of the best dietary supplements to support immunity

Currently, the market has a huge number of dietary supplements designed to support the immune system. It is important to understand that dietary supplements are not medicines and cannot replace full nutrition and a healthy lifestyle. However, in certain situations, they can be useful for maintaining the immune function. When choosing dietary supplements, it is necessary to take into account individual needs, health status and possible contraindications. It is recommended to consult a doctor before taking any dietary supplements.

2.1. Vitamin C:

The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also stimulates the production and function of immune cells, such as phagocytes and lymphocytes. Vitamin C is involved in the synthesis of collagen necessary to maintain the integrity of the mucous membranes, a barrier against infections.
Indications for use: Prevention and treatment of colds, influenza, strengthening immunity, increasing resistance to infections.
Dosage: The recommended daily dose of vitamin C is 75-90 mg. During the disease, the dosage can be increased to 500-1000 mg per day, divided into several tricks.
Output forms: Ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C.
Contraindications: Individual intolerance, thrombophlebitis, diabetes mellitus, tendency to form kidney stones.
Side effects: Dyspepsia, diarrhea, allergic reactions.
Advantages: Accessibility, efficiency, relatively low cost.
Flaws: Side effects at high doses are possible.

2.2. Vitamin D:

The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It stimulates the production of antimicrobial peptides that kill pathogens. Vitamin D also regulates the function of immune cells, such as T cells and B cells, modulating inflammatory reactions.
Indications for use: Prevention and treatment of vitamin D deficiency, strengthening immunity, prevention of infections, especially respiratory.
Dosage: The recommended daily dose of vitamin D is 600-800 IU. With vitamin D deficiency, the dosage can be increased to 2000-5000 IU per day under the supervision of a doctor.
Output forms: Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol). Vitamin D3 is more effective than vitamin D2.
Contraindications: Individual intolerance, hypercalcemia, hypervitaminosis D, renal failure.
Side effects: Nausea, vomiting, weakness, headache, increased blood calcium levels.
Advantages: Efficiency, accessibility, wide range of action.
Flaws: The need to control the level of vitamin D in the blood, the risk of hypervitaminosis.

2.3. Zinc:

The mechanism of action: Zinc is necessary for the development and function of immune cells, such as T cells, B cells and natural killers. It also participates in the production of antibodies and cytokines, molecules regulating immune reactions. Zinc has antioxidant properties, protecting the cells from damage.
Indications for use: Strengthening immunity, prevention and treatment of colds, healing wounds, maintaining the health of the skin and hair.
Dosage: The recommended daily dose of zinc is 8-11 mg. During the period of the disease, the dosage can be increased to 25-40 mg per day, but not more than 7 days.
Output forms: Zinc gluconate, zinc picolinate, zinc citrate.
Contraindications: Individual intolerance, renal failure.
Side effects: Nausea, vomiting, diarrhea, metal taste in the mouth.
Advantages: Efficiency, accessibility, wide range of action.
Flaws: Side effects are possible with high doses, interaction with some drugs.

2.4. Selenium:

The mechanism of action: Selenium is an important antioxidant that protects the cells from damage caused by free radicals. It also supports the function of immune cells, such as T cells and natural killers, and is involved in the production of antibodies. Selenium is necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of the immune system.
Indications for use: Strengthening immunity, cancer prevention, maintaining the health of the thyroid gland.
Dosage: The recommended daily dose of selenium is 55 μg.
Output forms: Seleenomeininin, sodium selenite. Seleenomeininin is considered more bioavailable.
Contraindications: Individual intolerance, selenosis.
Side effects: Nausea, vomiting, diarrhea, hair loss, fragility of nails, garlic odor from the mouth.
Advantages: Efficiency, accessibility, wide range of action.
Flaws: The risk of selenosis at high doses.

2.5. Probiotics:

The mechanism of action: Probiotics are living microorganisms that, if entered the body, have a positive effect on health. They support a healthy intestinal microflora, competing with pathogenic bacteria for nutrients and the place of attachment to the mucous membrane. Probiotics stimulate the immune system, enhancing the production of antibodies and activating immune cells.
Indications for use: Improving digestion, strengthening immunity, prevention and treatment of diarrhea caused by antibiotics, treatment of irritable intestine syndrome.
Dosage: The dosage of probiotics depends on the strain and the concentration of bacteria. It is usually recommended to take 1-10 billion Co (colony-forming units) per day.
Output forms: Capsules, tablets, powders, liquids, food (yogurt, kefir).
Contraindications: Individual intolerance.
Side effects: Bloating, gas formation, diarrhea. Typically, side effects pass a few days after the start of taking probiotics.
Advantages: Safety, efficiency, wide range of action.
Flaws: The need for proper storage, effectiveness depends on the bacterial strain.

2.6. SOUTINATEA:

The mechanism of action: Echinacea stimulates the immune system, increasing the activity of phagocytes and lymphocytes. It also has anti -inflammatory and antiviral properties.
Indications for use: Prevention and treatment of colds, influenza, strengthening immunity.
Dosage: The dosage of echinacea depends on the form of the release and concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.
Output forms: Capsules, tablets, tinctures, extracts.
Contraindications: Individual intolerance, autoimmune diseases, pregnancy, lactation.
Side effects: Allergic reactions, nausea, vomiting.
Advantages: Efficiency, accessibility.
Flaws: Side effects, contraindications are possible.

2.7. Black Buzina (Sambucus Nigra):

The mechanism of action: Black bezine extract has antiviral properties, inhibiting the penetration of the virus into the cells. It also stimulates the immune system, enhancing the production of cytokines.
Indications for use: Prevention and treatment of influenza, colds, strengthening immunity.
Dosage: The dosage of the black bezine extract depends on the form of the release and concentration of active substances. It is usually recommended to take 15 ml of syrup or 500 mg of extract in capsules 2-3 times a day.
Output forms: Syrup, capsules, tablets, candies.
Contraindications: Individual intolerance, autoimmune diseases, pregnancy, lactation.
Side effects: Allergic reactions, nausea, vomiting.
Advantages: Efficiency, pleasant taste (syrup).
Flaws: Side effects, contraindications are possible.

2.8. Beta-glucan:

The mechanism of action: Beta-glucans are polysaccharides that stimulate the immune system, activating macrophages, neutrophils and natural killers. They also have anti -inflammatory and antitumor properties.
Indications for use: Strengthening immunity, prevention of infections, improving the general state of health.
Dosage: The dosage of beta-glucans depends on the source and concentration of active substances. It is usually recommended to take 50-200 mg per day.
Output forms: Capsules, tablets, powders.
Contraindications: Individual intolerance.
Side effects: Dispeeptic disorders are rarely found.
Advantages: Efficiency, safety.
Flaws: Smaller knowledge compared to other dietary supplements.

2.9. Garlic (Allium sativum):

The mechanism of action: Garlic contains allicin, a substance with antimicrobial, antiviral and antifungal properties. It also stimulates the immune system, increasing the activity of immune cells.
Indications for use: Prevention and treatment of colds, strengthening immunity, decreased blood pressure, reduction of cholesterol.
Dosage: It is recommended to use 1-2 cloves of garlic per day. As a dietary supplement, you can take 600-1200 mg of garlic extract per day.
Output forms: Capsules, tablets, extracts, fresh garlic.
Contraindications: Individual intolerance, diseases of the gastrointestinal tract in the exacerbation stage, pregnancy, lactation.
Side effects: Heartburn, belching, gas formation, garlic odor from the mouth.
Advantages: Accessibility, efficiency, wide range of action.
Flaws: Side effects, garlic smell are possible.

2.10. Small Andrographis (Andrographis Paniculata):

The mechanism of action: Andrographis stimulates the immune system, increasing the activity of immune cells. It also has anti -inflammatory, antiviral and antibacterial properties.
Indications for use: Prevention and treatment of colds, influenza, strengthening immunity.
Dosage: The dosage of andrographis depends on the concentration of active substances. It is usually recommended to take 400-600 mg of Andrographis extract per day.
Output forms: Capsules, tablets, extracts.
Contraindications: Individual intolerance, pregnancy, lactation, autoimmune diseases.
Side effects: Allergic reactions, nausea, vomiting.
Advantages: Efficiency.
Flaws: Side effects, contraindications, and smaller knowledge are possible in comparison with other dietary supplements.

Section 3: How to choose and take dietary supplements for immunity

The choice of dietary supplements to maintain immunity is a responsible process that requires an attentive approach. It is important to consider many factors to get the maximum benefit and avoid possible negative consequences.

3.1. Consultation with a doctor:

Before you start taking any dietary supplements, it is recommended to consult a doctor. The doctor will help to assess the state of your health, identify possible nutrient deficits and choose the most suitable dietary supplements, taking into account your individual needs and possible contraindications. Consultation with a doctor for people with chronic diseases, pregnant and nursing women, as well as children is especially important.

3.2. Studying the composition and manufacturer:

Carefully study the composition of the dietary supplement before buying. Pay attention to the list of ingredients, their concentration and the form of release. Make sure that there are no components for which you may have an allergy or individual intolerance to you. Give preference to the dietary supplements of well -known and reputable manufacturers that guarantee the quality and safety of their products. Check the availability of quality certificates and compliance with the standards.

3.3. Choosing the form of release:

Dietary supplements for immunity are available in various forms: capsules, tablets, powders, liquids, chewing tablets, etc. The choice of release form depends on your preferences and convenience of admission. Capsules and tablets are conveniently taken on the road, powders and liquids allow you to adjust dosage, chewing tablets are suitable for children and people who have difficulty swallowing.

3.4. Dosage and reception mode:

Strictly observe the recommended dosage and the reception mode indicated on the package of dietary supplements or prescribed by a doctor. Do not exceed the recommended dosage, as this can lead to side effects. Take dietary supplements in accordance with the instructions: before, during or after eating.

3.5. Duration of admission:

The duration of the intake of dietary supplements depends on the goals of application and individual characteristics of the body. Some dietary supplements can be taken courses, for example, during periods of increased risk of incidence, others on an ongoing basis. It is recommended to consult a doctor about the duration of dietary supplements.

3.6. Combination of dietary supplements:

With the simultaneous reception of several dietary supplements, it is necessary to take into account their interaction with each other. Some dietary supplements can strengthen or weaken the action of each other, which can lead to undesirable consequences. Consult a doctor about the possibility of combining dietary supplements.

3.7. Bad storage:

Keep dietary supplements in accordance with the manufacturer’s instructions, in dry, cool, protected place from light, inaccessible to children. Do not use dietary supplements with an expired shelf life.

3.8. Evaluation of effectiveness:

After the start of taking dietary supplements, carefully follow your well -being. Evaluate whether your health has improved, whether you have become less likely to get sick, whether your performance has increased. If you have not noticed any positive changes after several weeks of receiving dietary supplements, consult your doctor.

3.9. Side effects:

When any side effects appear, such as nausea, vomiting, diarrhea, allergic reactions, stop taking dietary supplements and consult a doctor.

3.10. Realistic expectations:

Remember that dietary supplements are not medicines and cannot replace full nutrition and a healthy lifestyle. They can be useful for maintaining the immune function, but are not a panacea for all diseases. Do not expect an instant and miraculous effect from taking dietary supplements.

Section 4: Integrative approach to strengthening immunity

Supporting the immune system is a comprehensive process that requires an integrative approach that includes not only reception of dietary supplements, but also other important aspects of a healthy lifestyle.

4.1. Balanced nutrition:

The basis of strong immunity is a balanced diet, rich in vitamins, minerals, antioxidants and other beneficial substances. Include a variety of fruits, vegetables, berries, greens, whole grain products, legumes, nuts, seeds, fish, low -fat meat and dairy products in your diet. Limit the consumption of processed products, sugar, trans fats and alcohol.

4.2. Sufficient sleep:

The lack of sleep weakens the immune system, increasing the risk of infections. Try to sleep at least 7-8 hours a day. Observe sleep and wakefulness, go to bed and wake up at the same time, even on weekends.

4.3. Regular physical activity:

Moderate physical activity strengthens the immune system, improves blood circulation and reduces stress. Do physical exercises at least 30 minutes a day, 5 days a week. Choose a type of physical activity that you like, for example, walking, running, swimming, dancing or yoga.

4.4. Stress management:

Chronic stress suppresses the immune function, increasing the risk of infections. Learn to manage stress using various techniques, such as meditation, yoga, breathing exercises, communication with loved ones and friends, hobbies and nature walks.

4.5. Maintaining a healthy weight:

Obesity and overweight have a negative impact on the immune system. Try to maintain healthy weight with a balanced diet and regular physical activity.

4.6. Refusal of smoking:

Smoking weakens the immune system and increases the risk of infections. If you smoke, try to quit smoking.

4.7. Moderate alcohol consumption:

Excessive alcohol use weakens the immune system. Limit alcohol use or abandon it at all.

4.8. Compliance with hygiene rules:

Wash your hands with soap regularly, especially after visiting public places, before meals and after contact with sick people. Avoid touching your face with your hands. Ventify the room and do wet cleaning.

4.9. Vaccination:

Vaccination is an effective way to protect against infectious diseases. Consult a doctor about the need to vaccinate against influenza, pneumococcal infection and other diseases.

4.10. Support for healthy intestinal microflora:

The intestinal microflora plays an important role in the immune function. Support a healthy intestinal microflora with a balanced diet, rich in fiber, and bootics.

Section 5: Prospects for research in the field of immunity support

Studies in the field of immunity support are actively developing, opening up new opportunities for the prevention and treatment of various diseases.

5.1. Studying the role of microbioma in immunity:

More and more studies are devoted to the study of the role of microbioma in immunity. Scientists find out which bacteria have the most beneficial effect on the immune system and how can you modulate the composition of the microbioma using probiotics, prebiotics and other means.

5.2. Development of new immunomodulators:

Active research is underway to develop new immunomodulators that could effectively and safely stimulate the immune system. New plant extracts, peptides and other substances that have immunomodulating properties are studied.

5.3. Personalized approach to immunity support:

The concept of a personalized approach to the support of immunity, taking into account the individual characteristics of the body, genetic factors and health status, is developing. In the future, an individual assessment of the immune status and the development of personalized immunity support programs, including diet, physical activity, dietary supplements and other methods, will be available.

5.4. Studying the influence of the environment on immunity:

Studies are being conducted to study the influence of the environment on immunity. Scientists find out how air and water pollution, the effects of toxic substances and other environmental factors affect the immune system and how to minimize the negative impact of these factors.

5.5. Development of new vaccines and methods of immunotherapy:

Active studies are underway to develop new vaccines and methods of immunotherapy for the treatment of various diseases, including cancer, autoimmune diseases and infectious diseases. Immunotherapy is aimed at stimulating or suppressing the immune system to combat the disease.

Section 6: Conclusion

Maintaining immunity is an important aspect of a healthy lifestyle. Bades can be useful to support the immune function, but are not a panacea. It is important to choose dietary supplements consciously, consult a doctor and adhere to an integrative approach to strengthening immunity, which includes a balanced diet, sufficient sleep, regular physical activity and stress management. Studies in the field of immunity support are actively developing, opening up new opportunities for the prevention and treatment of various diseases.