Top dietary supplements for immunity: strengthen the body’s protective forces

Understanding the immune system and its role

The immune system is a complex network of cells, tissues and organs working together to protect the body from harmful invaders, such as bacteria, viruses, fungi and parasites. It can be compared with a personal army, constantly patrolling the body and ready to join the battle when a threat is detected. Understanding the main components and functions of the immune system is critical of a conscious approach to its support and strengthening.

The main components of the immune system:

White blood cells (leukocytes): The main warriors of the immune system, recognizing and destroying pathogens. There are various types of leukocytes, each of which plays its own specialized role:
- Lymphocytes (T cells, B cells, NK cells): T-cells destroy infected cells, B cells produce antibodies, and NK cells destroy target cells, recognized as foreign or defective.
- Phagocytes (neutrophils, macrophages): Seeing and digesting pathogens and cell garbage.
- Eosinophils, basophils, mastocytes: Participate in the fight against parasites and allergic reactions.
Antibodies (immunoglobulins): Proteins produced by B cells in response to antigen (a substance that the immune system recognizes as alien). Antibodies bind to antigens, neutralize them or marked to destroy other cells of the immune system.
Complement: The protein system, which enhances the ability of antibodies and phagocytes to cleanse the body of pathogens, damages cell membranes of pathogens and causes inflammation.
Lymphatic system: A network of vessels and lymph nodes that transports lymph (fluid containing white blood cells) throughout the body. Lymph nodes filter lymph and contain cells of the immune system, ready to respond to infection.
Timus (thymus iron): The organ located behind the sternum, where the T cells ripen.
Bone marrow: A place where all blood cells are formed, including cells of the immune system.
Mucous membranes: Lay the respiratory tract, the digestive tract and other body cavities and contain the cells of the immune system, and also release mucus that captures pathogens.
Leather: The first line of protection of the body from external threats.

How the immune system works:

The immune system works as a complex warning and response system. When the pathogen penetrates the body, it is recognized by the cells of the immune system. This leads to the activation of an immune response, which may be congenital or acquired.

Inborn immunity: This is the first line of body protection. He is unpertable and reacts to a wide range of pathogens. Congenital immunity includes physical barriers (leather, mucous membranes), fagocytic cells and inflammatory reactions.
Acquired immunity (adaptive immunity): This is a more specific and powerful immune response, which develops in response to a specific pathogen. The acquired immunity includes T cells and B cells that produce antibodies. The acquired immunity also has memory, which allows it to respond faster and more efficiently to the re -effect of the same pathogen.

Factors affecting the immune system:

Many factors can affect the function of the immune system, both positively and negatively. It is important to understand these factors in order to maintain the immune system in optimal condition.

Age: The immune system is less effective in newborns and elderly people.
Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune system.
Stress: Chronic stress can suppress the immune system.
Dream: The lack of sleep can weaken the immune system.
Physical activity: Regular moderate physical activity can strengthen the immune system, but excessive physical activity can suppress it.
Smoking and drinking alcohol: These bad habits weaken the immune system.
Diseases: Some diseases, such as HIV/AIDS, autoimmune diseases and cancer, can weaken the immune system.
Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
Environmental factors: Environmental pollution can weaken the immune system.

Maintaining a healthy lifestyle, including proper nutrition, enough sleep, stress management and rejection of bad habits, is crucial for maintaining a strong and effective immune system. In addition, certain biologically active additives (dietary supplements) can be useful for maintaining the immune function, but it is important to choose them consciously and taking into account individual needs and health status.

Vitamins to support immunity

Vitamins play a vital role in maintaining health and optimal operation of the immune system. Certain vitamins are especially important for the immune function and can help strengthen the body’s defenses.

Vitamin C (ascorbic acid):

Role in the immune system: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also participates in the production and functioning of leukocytes, especially lymphocytes and phagocytes. Vitamin C promotes the production of antibodies and interferon, protein, which helps to fight viral infections. In addition, it improves the barrier function of the skin and mucous membranes, preventing the penetration of pathogens into the body.
Advantages for immunity:
- Reduces the duration and severity of colds.
- Enhances the function of leukocytes, improving their ability to destroy pathogens.
- Protects cells from damage caused by free radicals, which can weaken the immune system.
- Improves wound healing and tissue restoration, which is important for protection against infections.
Recommended dosage: The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. During periods of increased risk of diseases or with an active infection, the dosage can be increased to 500-1000 mg per day, but it is important to consult a doctor.
Sources: Vitamin C is contained in a large number of fruits and vegetables, especially in citrus fruits (oranges, lemons, grapefruit), kiwi, berries (strawberries, blueberries, raspberries), Bulgarian pepper, broccoli and spinach.
Forms of dietary supplement: Vitamin C is available in various forms of dietary supplements, including tablets, capsules, chewing tablets, sparkling tablets and powders. Liposomal vitamin C is considered one of the most bioavailable forms.

Vitamin D (calciferol):

Role in the immune system: Vitamin D plays an important role in the regulation of the immune system. He participates in the activation of T cells that help destroy infected cells. Vitamin D also contributes to the production of antimicrobial peptides that kill bacteria, viruses and fungi. In addition, it helps to regulate inflammatory processes in the body.
Advantages for immunity:
- Reduces the risk of respiratory infections such as flu and SARS.
- Improves the function of immune cells, including T cells and macrophages.
- Regulates inflammatory processes in the body, preventing an excessive inflammatory reaction.
- Strengthens bones and teeth, which is important for general health.
Recommended dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, many people experience vitamin D, especially in the winter months or in regions with limited sunlight. In such cases, a doctor can recommend higher doses, up to 2000-5000 IU per day. It is important to take a blood test to the level of vitamin D to determine the optimal dosage.
Sources: Vitamin D is contained in a small number of products, such as fatty fish (salmon, tuna, sausages), egg yolks and mushrooms grown under ultraviolet light. The main source of vitamin D is sunlight. When the skin is exposed to sunlight, it produces vitamin D. However, due to the use of sunscreen creams, a limited stay in the sun and other factors, many people do not receive a sufficient amount of vitamin D from sunlight.
Forms of dietary supplement: Vitamin D is available in various forms of dietary supplements, including tablets, capsules, liquid drops and chewing tablets. Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).

Vitamin A (Retinol):

Role in the immune system: Vitamin A plays an important role in maintaining the integrity of the mucous membranes that lift the respiratory tract, the digestive tract and other body cavities. These mucous membranes are the first line of protection of the body from infections. Vitamin A is also involved in the development and functioning of lymphocytes and other cells of the immune system.
Advantages for immunity:
- Strengthens the barrier function of the mucous membranes, preventing the penetration of pathogens into the body.
- Supports the function of T cells and B cells that are involved in adaptive immunity.
- Improves vision, which is important for general health.
Recommended dosage: The recommended daily dose of vitamin A for adults is 900 mcg RAE (retinol equivalent) for men and 700 μg RAE for women.
Sources: Vitamin A is found in the liver, fish oil, dairy products, eggs, as well as in orange and yellow vegetables and fruits, such as carrots, sweet potatoes, pumpkin and mangoes. These products contain beta-carotene, which the body converts into vitamin A.
Forms of dietary supplement: Vitamin A is available in various forms of dietary supplements, including tablets, capsules and liquid drops. It is important not to exceed the recommended dosage of vitamin A, since an overdose can be toxic.

Vitamin E (Tokoferol):

Role in the immune system: Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It also improves the function of immune cells, especially T-cells and NK cells.
Advantages for immunity:
- Enhances the function of T cells and NK cells, which are involved in the fight against infections and cancer cells.
- Protects cells from damage caused by free radicals, which can weaken the immune system.
- Improves wound healing.
Recommended dosage: The recommended daily dose of vitamin E for adults is 15 mg.
Sources: Vitamin E is found in vegetable oils (sunflower, olive, soy), nuts, seeds, avocados and spinach.
Forms of dietary supplement: Vitamin E is available in various forms of dietary supplements, including tablets, capsules and liquid drops.

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

B vitamins play an important role in cell metabolism and maintaining the health of the nervous system. Some B vitamins, such as B6, B12 and folic acid, are also important for immune function.

Vitamin B6 (Pyridoxin): Participates in the production of leukocytes and antibodies.
Vitamin B12 (cobalamin): It is important for the health of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can weaken the immune system.
Folic acid (vitamin B9): Participates in the growth and division of cells, including cells of the immune system.

It is important to remember:

Before taking any dietary supplements containing vitamins, it is necessary to consult a doctor in order to verify their safety and compliance with your individual needs.
Do not exceed the recommended dosage of vitamins, since an overdose can be toxic.
Bades should not replace full and balanced diet.

Minerals to support immunity

Minerals, like vitamins, play an important role in maintaining health and normal functioning of the immune system. The lack of certain minerals can weaken the immune system and increase the risk of infections.

Zinc (ZN):

Role in the immune system: Zinc plays a vital role in many aspects of the immune system, including the development and functioning of immune cells, such as lymphocytes and NK cells. It is necessary for the production of cytokines, molecules that regulate the immune response. Zinc also has antioxidant properties and helps to protect the cells from damage.
Advantages for immunity:
- Reduces the duration and severity of colds.
- Improves the function of immune cells, including T cells, B cells and NK cells.
- Increases resistance to infections.
- Accelerates wound healing.
Recommended dosage: The recommended daily dose of zinc for adults is 11 mg for men and 8 mg for women. During periods of increased risk of diseases or with an active infection, the dosage can be increased to 25-50 mg per day, but it is important to consult a doctor. Long -term use of high zinc doses can lead to copper deficiency.
Sources: Zinc is contained in oysters, red meat, poultry, legumes, nuts, seeds and whole grains.
Forms of dietary supplement: Zinc is available in various dietary supplements, including tablets, capsules, loafers and syrups. Qing Picoline, zinc citrate and zinc gluconate are well -digestible forms.

Selenium (SE):

Role in the immune system: Selenium is an important component of antioxidant enzymes that protect the cells from damage caused by free radicals. It also plays a role in regulating the immune function and is necessary for the production of cytokines.
Advantages for immunity:
- Enhances the immune response to viral infections.
- Increases the activity of NK cells.
- Improves thyroid function, which plays a role in immune regulation.
Recommended dosage: The recommended daily dose of selenium for adults is 55 μg.
Sources: Selenium is found in Brazilian nuts, seafood, meat, poultry, eggs and whole grains.
Forms of dietary supplement: Selenium is available in various forms of dietary supplements, including tablets and capsules. Seleenomeinine is a well -absorbed form.

Iron (FE):

Role in the immune system: Iron is necessary for the growth and development of immune cells, as well as for the production of hemoglobin, which transfers oxygen to cells. Iron deficiency can weaken the immune system and increase the risk of infections.
Advantages for immunity:
- Supports the function of immune cells.
- Prevents anemia that can weaken the immune system.
Recommended dosage: The recommended daily dose of iron for men is 8 mg, for women to menopause – 18 mg, after menopause – 8 mg.
Sources: Iron is found in red meat, poultry, fish, legumes, spinach and enriched grain products.
Forms of dietary supplement: Iron is available in various forms of dietary supplements, including tablets, capsules and liquid drugs. Iron bislycinate is a well-absorbed form and less causes side effects from the gastrointestinal tract. The use of iron must be coordinated with a doctor, since its overabundance may be harmful to the body.

Media (CU):

Role in the immune system: Copper is necessary for the functioning of some immune cells and is involved in antioxidant protection. However, it is important to maintain a balance of copper and zinc, since an excess of zinc can lead to copper deficiency.
Recommended dosage: The recommended daily dose of copper for adults is 900 mcg.
Sources: Copper is contained in seafood, nuts, seeds, legumes and whole grains.

Magnus (MG):

Role in the immune system: Magnesium is involved in many biochemical reactions in the body, including the synthesis of proteins, DNA and RNA. It also plays a role in the regulation of immune function and helps to reduce inflammation.
Recommended dosage: The recommended daily dose of magnesium for men is 400-420 mg, for women-310-320 mg.
Sources: Magnesium is found in green leafy vegetables, nuts, seeds, legumes and whole grains.

It is important to remember:

Before taking any dietary supplements containing minerals, it is necessary to consult a doctor in order to verify their safety and compliance with your individual needs.
Do not exceed the recommended dosage of minerals, since an overdose can be toxic.
Bades should not replace full and balanced diet.
Taking certain minerals can affect the absorption of other minerals or drugs. For example, taking high doses of zinc can lead to copper deficiency. Therefore, it is important to consult a doctor or pharmacist about possible interactions.

Probiotics and prebiotics for immunity

Probiotics and prebiotics play an important role in maintaining intestinal health, which is an important component of the immune system. The imbalance of intestinal microflora can weaken the immune system and increase the risk of infections.

Probiotics:

What is it: Probiotics are living microorganisms (bacteria and yeast), which, when used in sufficient quantities, have a beneficial effect on the health of the host. They often call “good bacteria.”
Role in the immune system: Probiotics contribute to maintaining a healthy intestinal microflora, which plays an important role in the immune function. They help strengthen the barrier function of the intestine, preventing the penetration of pathogens into the body. Probiotics also stimulate immune cells and contribute to the production of antibodies.
Advantages for immunity:
- Improve digestion and absorption of nutrients.
- Strengthen the barrier function of the intestine.
- Stimulate immune cells.
- Reduce the duration and severity of respiratory infections.
- Reduce the risk of allergic reactions.
The most common probiotics strains:
- Lactobacillus (L. Acidophilus, L. rhamnosus, L. cheeses, L. plants)
- Bifidobacterium (Bifid B. long, B. child)
- Saccharmyces Boulardii (yeast)
Sources: Probiotics are contained in fermented products, such as yogurt, kefir, sauerkraut, kimchi and tea mushroom (comable).
Forms of dietary supplement: Probiotics are available in various forms of dietary supplements, including capsules, tablets, powders and liquids. When choosing a probiotic supplement, it is important to pay attention to the amount of CFO (colony -forming units) and the strain composition.

Prebiotics:

What is it: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines.
Role in the immune system: Prebiotics contribute to the growth and activity of beneficial bacteria in the intestines, which strengthens the immune system.
Advantages for immunity:
- Improve digestion and absorption of nutrients.
- Strengthen the barrier function of the intestine.
- Stimulate the growth of beneficial bacteria.
- Improve the assimilation of minerals, such as calcium and magnesium.
The most common prebiotics:
- Inulin
- Frictoligosaccharides (FOS)
- Galactooligosaccharides (GOS)
- Resistant starch
Sources: Prebiotics are found in onions, garlic, bananas, asparagus, artichokes, chicory and oats.
Forms of dietary supplement: Prebiotics are available in various forms of dietary supplements, including powders and capsules.

The combination of probiotics and prebiotics (synbiotics):

The combination of probiotics and prebiotics in one additive is called Sinbiotic. Sinbiotics provide a synergistic effect, improving the survival of probiotics and stimulating their growth and activity in the intestines.

It is important to remember:

When choosing a probiotic supplement, it is important to pay attention to the stem composition and the amount of CFO (colony -forming units). It is recommended to choose additives containing several probiotics strains.
Probiotics can cause side effects, such as bloating and gases, especially at the beginning of the reception. Usually these side effects pass on their own.
In the presence of serious intestinal diseases or a weakened immune system before taking probiotics, it is necessary to consult a doctor.
To achieve the optimal effect of probiotics should be taken regularly for a long time.
Eating products rich in prebiotics also helps to maintain a healthy intestinal microflora.

Plant dietary supplement to support immunity

Many plants have immunomodulating properties and can help strengthen the body’s defenses. These plant dietary supplements contain biologically active compounds that stimulate the immune system, have antioxidant and anti -inflammatory properties.

Echinacea (Echinacea):

Role in the immune system: Echinacea is one of the most famous and studied plant immunomodulators. It stimulates phagocytosis (the process of absorption and destruction of pathogens with the cells of the immune system), increases the number of leukocytes and increases the activity of NK cells.
Advantages for immunity:
- Reduces the duration and severity of colds.
- Reduces the risk of respiratory infections.
- Improves the function of immune cells.
Types of Echinacea: The most common types of echinacea are Echinacea Purpurea, Echinacea Angustifolia and Echinacea Pallida.
Forms of dietary supplement: Echinacea is available in various forms of dietary supplements, including capsules, tablets, liquid extracts and tea.
It is important to remember: Echinacea is not recommended for a long time, as this can lead to a decrease in its effectiveness. People with autoimmune diseases before taking Echinacea need to consult a doctor.

Black Buzina (Sambucus Nigra):

Role in the immune system: Black Buzina contains anthocyans, powerful antioxidants that protect the cells from damage caused by free radicals. It also has antiviral properties and can help fight viral infections such as flu and SARS.
Advantages for immunity:
- Reduces the duration and severity of influenza and SARS.
- Reduces inflammation.
- Improves the function of immune cells.
Forms of dietary supplement: Black Buzina is available in various forms of dietary supplements, including syrups, capsules, tablets, loaves and tea.
It is important to remember: Do not use raw berries of black bezins, as they can be toxic.

Astragalus Mambranaceus:

Role in the immune system: Astragal is an adaptogen that helps the body adapt to stress. It also stimulates the immune system, increases the number of leukocytes and increases the activity of NK cells.
Advantages for immunity:
- Improves the function of immune cells.
- Increases resistance to infections.
- It has antiviral and antibacterial properties.
- Helps reduce stress.
Forms of dietary supplement: Astragal is available in various forms of dietary supplements, including capsules, tablets, liquid extracts and tea.
It is important to remember: People with autoimmune diseases before taking Astragal need to consult a doctor.

Garlic (Allium sativum):

Role in the immune system: Garlic contains allicin, a compound that has antibacterial, antiviral and antifungal properties. It also stimulates the immune system and improves the function of immune cells.
Advantages for immunity:
- Increases resistance to infections.
- It has antibacterial, antiviral and antifungal properties.
- Improves the function of immune cells.
Forms of dietary supplement: Garlic is available in various forms of dietary supplements, including capsules, tablets and powders.
It is important to remember: In some people, garlic can cause heartburn or stomach disorder.

Ginger (Zingiber Officinale):

Role in the immune system: Ginger has anti -inflammatory and antioxidant properties. It also stimulates the immune system and can help fight viral infections.
Advantages for immunity:
- Reduces inflammation.
- Facilitates the symptoms of colds and influenza, such as sore throat and cough.
- Improves digestion.
Forms of dietary supplement: Ginger is available in various forms of dietary supplements, including capsules, tablets, powders and tea.
It is important to remember: In some people, ginger can cause heartburn.

Kurkuma (Curcuma longa):

Role in the immune system: Turmeric contains turmeric, powerful antioxidant and anti -inflammatory compound. It also stimulates the immune system and can help fight viral infections.
Advantages for immunity:
- Reduces inflammation.
- Improves the function of immune cells.
- It has antioxidant properties.
Forms of dietary supplement: Turmeric is available in various forms of dietary supplements, including capsules, tablets and powders. To improve the assimilation of curcumin is often combined with piperin (black pepper extract).
It is important to remember: In some people, turmeric can cause stomach disorder.

Other plant dietary supplements:

In addition to the above, there are many other plant dietary supplements that can be useful for maintaining immunity, for example:

Ginseng: Adaptogen, which helps the body adapt to stress and improves the function of immune cells.
Chinese lemonnik: Adaptogen, which increases stress resistance and improves the function of the immune system.
Andrographis blizzard: It has antiviral and anti -inflammatory properties.
Mr. Reishi: It has immunomodulating properties and can help improve the function of immune cells.
Shiitake mushroom: Contains beta-glucans that stimulate the immune system.

It is important to remember:

Before taking any plant dietary supplements, it is necessary to consult a doctor in order to make sure of their safety and compliance with your individual needs.
Plant dietary supplements can interact with drugs.
Do not exceed the recommended dosage of plant dietary supplements.
Plant dietary supplements should not replace full and balanced diet.

Other dietary supplements to support immunity

In addition to vitamins, minerals, probiotics and plant drugs, there are other dietary supplements that can be useful for maintaining the immune system.

Beta-glucan:

What is it: Beta-glucans are polysaccharides (complex carbohydrates), which are found in the cell walls of bacteria, fungi, yeast and plants, such as oats and barley.
Role in the immune system: Beta-glucans stimulate the immune system, activating macrophages, neutrophils and NK cells. They also increase the production of cytokines, molecules that regulate the immune response.
Advantages for immunity:
- Improve the function of immune cells.
- Increase resistance to infections.
- Have antitumor properties.
Sources: Beta-glucans are contained in oats, barley, mushrooms (Reishi, Shiitak, Matake) and yeast.
Forms of dietary supplement: Beta-glucans are available in various forms of dietary supplements, including capsules and tablets.

Colostrum (colostrum):

What is it: Colostrum is the first form of milk that mammals produce, including cows, after childbirth. It is rich in antibodies, immune growth factors and nutrients.
Role in the immune system: Colostrum contains immunoglobulins (IgG, Iga, IgM), which protect the body from infections. It also contains growth factors that contribute to the growth and development of immune cells.
Advantages for immunity:
- Improves the function of immune cells.
- Increases resistance to infections, especially respiratory infections and diarrhea.
- Improves digestion.
- Promotes wound healing.
Forms of dietary supplement: Colostrum is available in various forms of dietary supplements, including capsules and powders.

N-Acetylcistein (NAC):

What is it: N-acetylcysteine (NAC) is a derivative of cysteine amino acids. He is the predecessor of glutathione, a powerful antioxidant that protects the cells from damage