Vitamins and dietary supplements for the immune system - Yes Global продукция

Vitamins and dietary supplements for the immune system: detailed guide

Section 1: Understanding the immune system

1 Fundamental principles of immunity: The immune system is a complex network of cells, tissues, organs and processes that work together to protect the body from diseases. Its main task is to recognize and neutralize foreign substances, such as bacteria, viruses, fungi and parasites, as well as destroy damaged or cancer cells. Immunity can be divided into congenital (non -specific) and acquired (adaptive).
- Inborn immunity: The first line of protection is present from birth. Includes physical barriers (leather, mucous membranes), fagocytes (neutrophils, macrophages), natural killers (NK cells) and inflammatory processes. He reacts quickly, but does not have an immunological memory.
- Acquired immunity: It develops throughout life after contact with antigens (foreign substances). It includes cellular immunity (T-lymphocytes) and humoral immunity (B lymphocytes and antibodies). It is slower than congenital, but has immunological memory, which allows you to more effectively fight repeated infections.
2 The cells of the immune system and their functions: Different types of cells play an important role in the immune response.
- White blood cells (white blood cells): The general term for all immune cells circulating in the blood.
- Lymphocytes:
  - B-lymphocytes: They produce antibodies that specifically bind to antigens and neutralize them or mark them to destroy other cells.
  - T-lymphocytes:
    - T-highpers (CD4+): Coordinate the immune response, activating other immune cells.
    - Cytotoxic T-lymphocytes (CD8+): Kill infected with virus or cancer cells.
    - Regulatory T-lymphocytes: Sold the immune response, preventing autoimmune reactions.
- Fagocyte:
  - Neutrophils: The most common white blood cells absorb and destroy bacteria and fungi.
  - Macrophages: Pathogens are absorbed and digested, and also remove dead cells and fragments of tissues.
  - Dendritic cells: They capture antigens and represent them with T-lymphocytes, launching an adaptive immune response.
- Natural killers (NK cells): Destroyed by virus or cancer cells, without requiring preliminary sensitization.
- Eosinophils and basophils: Participate in the fight against parasitic infections and allergic reactions.
3 Factors affecting the immune system: The functioning of the immune system is influenced by many factors, both external and internal.
- Age: The immune system is less effective in infants and elderly people. In infants, the immune system is not yet fully developed, and in elderly people it weakens (immunostation).
- Genetics: Genetic factors can affect susceptibility to certain diseases and the power of an immune response.
- Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune system.
- Stress: Chronic stress can suppress the immune system, making the body more susceptible to infections.
- Dream: The lack of sleep can weaken the immune system, increasing the risk of diseases.
- Physical activity: Moderate physical activity can improve the immune function, and excessive physical activity can suppress it.
- Smoking and drinking alcohol: Smoking and excessive alcohol consumption can weaken the immune system.
- Diseases: Certain 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.
- The effects of toxins: The influence of toxins, such as environmental pollutants, can weaken the immune system.

Section 2: The most important vitamins for immunity

1 Vitamin C (ascorbic acid): One of the most famous immunostimulants.
- Functions: A powerful antioxidant protects cells from damage by free radicals. Supports the function of phagocytes (neutrophils and macrophages), stimulates the production and function of lymphocytes (especially T-lymphocytes). Promotes the development of interferon – a protein that prevents the reproduction of viruses. Participates in the synthesis of collagen necessary for the health of the skin and mucous membranes, which are physical barriers for infections.
- Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (especially red and yellow), broccoli, spinach.
- Deficiency: It can lead to a decrease in immunity, fatigue, bleeding of the gums (scurvy).
- Recommendations: The recommended daily dose (RSD) for adults is 75 mg for women and 90 mg for men. Smokers are recommended to increase consumption by 35 mg per day. Doses up to 2000 mg per day are considered safe for most people.
- Cautions: High doses can cause stomach disorder, diarrhea and the formation of kidney stones in predisposed people. It can interact with some drugs, such as anticoagulants.
2 Vitamin D (calciferol): It is important for the health of bones and the immune system.
- Functions: Regulates the immune response, activates macrophages and T-lymphocytes. Participates in the production of antimicrobial peptides (defensins) that help fight infections. Modulates inflammatory processes, preventing an excessive immune response.
- Sources: The main source is the synthesis in the skin under the influence of sunlight. It is also contained in oily fish (salmon, tuna, mackerel), egg yolk, mushrooms, enriched products (milk, juices, flakes).
- Deficiency: Very common, especially in winter and in regions with insufficient sunlight. It can lead to a decrease in immunity, increased susceptibility to infections, fatigue, bones and muscles.
- Recommendations: RSD for adults is 600 IU (15 μg). People with vitamin D deficiency may require higher doses, under the supervision of a doctor.
- Cautions: High doses (more than 4000 IU per day) can cause hypercalcemia (increased blood calcium levels), nausea, weakness and other symptoms. It can interact with some drugs.
3 Vitamin A (Retinol): It is important for the health of the skin, mucous membranes and immune system.
- Functions: Supports the integrity of epithelial barriers (skin, the mucous membranes of the respiratory tract and intestines), which are the first line of protection against infections. Participates in the development and functioning of immune cells, including T-lymphocytes and B lymphocytes. Regulates the production of mucus, which helps to detain and remove pathogens.
- Sources: Retinol (active form of vitamin A) is found in the liver, egg yolk, dairy products. Beta-carotene (the predecessor of vitamin A) is found in carrots, sweet potatoes, pumpkin, spinach, broccoli.
- Deficiency: It can lead to dry skin and mucous membranes, increased susceptibility to infections, visual impairment.
- Recommendations: RSD for adults is 700 mcg for women and 900 mcg for men.
- Cautions: High doses of retinol can be toxic, especially during pregnancy. Beta-carotene is safe in large quantities, as the body converts it into vitamin A as necessary.
4 Vitamin E (Tokoferol): A powerful antioxidant supporting the immune system.
- Functions: Protects cells from damage by free radicals, thereby maintaining their function. Enhances the function of immune cells, such as T-lymphocytes and NK cells. Modulates inflammatory processes.
- Sources: Vegetable oils (sunflower, olive, soybean), nuts (almonds, hazelnuts), seeds (sunflower, pumpkins), green leafy vegetables (spinach, broccoli).
- Deficiency: It is rare, but can lead to a decrease in immunity, nervous disorders and muscle weakness.
- Recommendations: RSD for adults is 15 mg.
- Cautions: High doses can increase the risk of bleeding, especially in people taking anticoagulants.
5 B vitamins B (B6, B12, folic acid): Important for various aspects of health, including immune function.
- Vitamin B6 (Pyridoxin): It is necessary for the production of antibodies and lymphocytes. Supports the function of immune cells and regulates inflammatory processes.
  - Sources: Meat, fish, poultry, bananas, potatoes, chickpeas, walnuts.
  - Deficiency: It can lead to a decrease in immunity, skin rashes, nervous disorders.
  - Recommendations: RSD for adults is 1.3 mg.
  - Cautions: High doses can cause nervous disorders.
- Vitamin B12 (cobalamin): It is necessary for the production of DNA and RNA, as well as for the normal functioning of the nervous system and hematopoiesis. Supports the function of immune cells.
  - Sources: Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans need to take additives.
  - Deficiency: It can lead to anemia, fatigue, nervous disorders and a decrease in immunity.
  - Recommendations: RSD for adults is 2.4 μg.
  - Cautions: Usually safe even in high doses.
- Folic acid (vitamin B9): It is necessary for the production of DNA and RNA, as well as for the growth and development of cells. Supports the function of immune cells.
  - Sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), legumes, avocados, enriched grain products.
  - Deficiency: It can lead to anemia, fatigue, congenital defects and a decrease in immunity.
  - Recommendations: RSD for adults is 400 μg.
  - Cautions: Usually safe even in high doses.

Section 3: The most important minerals for immunity

1 Zinc (ZN): It is important for the development and functioning of immune cells.
- Functions: Participates in the development and functioning of T-lymphocytes, B-lymphocytes and NK cells. Supports the integrity of epithelial barriers. It has antioxidant properties. It is necessary for healing wounds.
- Sources: Red meat, poultry, seafood (especially oysters), legumes, nuts, seeds, whole grain products.
- Deficiency: It can lead to a decrease in immunity, increased susceptibility to infections, growth retardation in children, worsening wound healing.
- Recommendations: RSD for adults is 8 mg for women and 11 mg for men.
- Cautions: High doses can cause nausea, vomiting, diarrhea and suppress the function of the immune system. It can interact with some drugs.
2 Selenium (SE): It is important for antioxidant protection and immune function.
- Functions: It is necessary for the functioning of glutathioneperoxidase, a powerful antioxidant enzyme that protects cells from damage by free radicals. Supports the function of immune cells, such as NK cells and T-lymphocytes. Participates in the regulation of inflammatory processes.
- Sources: Brazilian nuts, seafood (tuna, halves, sardins), meat, poultry, eggs, whole grain products.
- Deficiency: It can lead to a decrease in immunity, increased susceptibility to infections, cardiomyopathy (heart disease).
- Recommendations: RSD for adults is 55 μg.
- Cautions: High doses can cause selenosis (selenium toxicity), which manifests itself in the form of nausea, vomiting, diarrhea, hair loss, and damage to the nervous system.
3 Iron (FE): It is necessary to transport oxygen and the functioning of immune cells.
- Functions: It is part of hemoglobin (transfers oxygen in the blood) and myoglobin (preserves oxygen in the muscles). It is necessary for the functioning of immune cells, such as neutrophils and macrophages.
- Sources: Hem iron (well absorbed) is found in red meat, poultry, fish. Nalm iron is found in legumes, dark green leafy vegetables, dried fruits, enriched grain products. To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C.
- Deficiency: It can lead to iron deficiency anemia, fatigue, weakness, reduction of immunity.
- Recommendations: RSD for adults is 8 mg for men and 18 mg for women (to menopause).
- Cautions: High doses can cause constipation, nausea, vomiting and damage to organs. It can interact with some drugs.
4 Media (CU): Important for the functioning of immune cells and antioxidant protection.
- Functions: It is necessary for the functioning of various enzymes, including those that participate in antioxidant protection and functioning of immune cells, such as neutrophils and macrophages. Participates in the formation of bones and connective tissue.
- Sources: Seafood (oysters, crabs, lobsters), liver, nuts, seeds, legumes, whole grain products.
- Deficiency: It is rare, but can lead to anemia, a decrease in immunity, problems with bones and the nervous system.
- Recommendations: RSD for adults is 900 μg.
- Cautions: High doses can cause nausea, vomiting, diarrhea and liver damage.

Section 4: Probiotics and prebiotics for immunity

1 The role of intestinal microbioma in immunity: The intestine contains trillions of microorganisms, including bacteria, viruses, fungi and other microbes that make up the intestinal microbia. The intestinal microbia plays an important role in the immune system, affecting the development and functioning of immune cells, as well as the regulation of inflammatory processes.
- Influence on immune cells: The intestinal microbia interacts with immune cells in the intestines (for example, lymphocytes, macrophages, dendritic cells), teaching them to recognize and respond to pathogens. It also contributes to the ripening and development of immune cells.
- Regulation of inflammation: The intestinal microbia produces short -chain fatty acids (KCHK), such as butyrate, acetate and propionate, which have anti -inflammatory properties. KCHK help maintain the integrity of the intestinal barrier and prevent the penetration of pathogens into the bloodstream.
- Competition with pathogens: Useful bacteria in the intestines compete with pathogens for nutrients and space, preventing their propagation and colonization. They also produce antimicrobials that kill or suppress the growth of pathogens.
- Influence on systemic immunity: The intestinal microbia affects not only immune processes in the intestines, but also systemic immunity, that is, the immunity of the whole organism. Healthy intestinal microbia can improve the immune response to vaccines and reduce the risk of allergic diseases.
2 Probiotics: Living microorganisms that benefit health, especially for the digestive system and immunity.
- Action mechanisms:
  - Improving the balance of microbioma: Probiotics help restore the balance of intestinal microbioma, increasing the amount of beneficial bacteria and decreasing the number of harmful bacteria.
  - Strengthening the intestinal barrier: Probiotics help strengthen the intestinal barrier, preventing the penetration of pathogens and toxins into the bloodstream.
  - The stimulation of the immune system: Probiotics stimulate the immune system, increasing the production of antibodies and activating immune cells.
  - Anti -inflammatory action: Some probiotics have anti -inflammatory properties and can help reduce inflammation in the intestines.
- Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi, tea mushroom), probiotic additives.
- Types of probiotics:
  - Lactobacillus: Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus и другие.
  - Bifidobacterium: Bifidobacterium bifidum, Bifidobacterium long, Bifidobacterium child и другие.
  - Saccharomyces: Saccharomyces boulardii.
- Recommendations: Choose probiotic additives with proven strains and a sufficient amount of living bacteria (CFO – colony -forming units). Consult a doctor or nutritionist to choose a suitable probiotic.
3 Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines.
- Action mechanisms:
  - Stimulation of the growth of beneficial bacteria: Prebiotics stimulate the growth and activity of beneficial bacteria in the intestines, such as Lactobacillus and Bifidobacterium.
  - Improving the balance of microbioma: Prebiotics help improve the balance of intestinal microbioma, increasing the amount of beneficial bacteria and decreasing the number of harmful bacteria.
  - CCHK production: Useful bacteria feeding on prebiotics produce KCZHK, which have anti -inflammatory properties and support the intestinal health.
  - Strengthening the intestinal barrier: KCHK help strengthen the intestinal barrier, preventing the penetration of pathogens and toxins into the bloodstream.
- Sources: Onions, garlic, asparagus, artichokes, bananas, chicory, dandelion root, Jerusalem artichoke, oats, barley, flax seeds, apples.
- Types of prebiotics:
  - Inulin: Contained in onions, garlic, chicory, Jerusalem artichoke.
  - Frictoligosaccharides (phos): Contained in bananas, onions, garlic.
  - Galactooligosaccharides (state): Contained in legumes.
  - Resistant starch: Contained in boiled and chilled potatoes, rice, legumes.
- Recommendations: Increase the consumption of prebiotic products gradually to avoid swelling of the abdomen and other gastrointestinal disorders.

Section 5: Other dietary supplements for immunity

1 SOUTINATEA: A plant traditionally used to strengthen immunity.
- Action mechanisms: It stimulates the immune system, increasing the activity of macrophages, NK cells and T-lymphocytes. It has antiviral and anti -inflammatory properties.
- Application: It is used for the prevention and treatment of colds, influenza and other upper respiratory tract infections.
- Dosage: The dosage depends on the type of echinacea and the form of release (capsules, tablets, tinctures). Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: It can cause allergic reactions in people with allergies to the plants of the Astro family (chamomile, calendula). It is not recommended to be taken with autoimmune diseases.
2 Black Buzina (Sambucus Nigra): Busy berries have antiviral properties.
- Action mechanisms: Contains anthocyans that have antioxidant and anti -inflammatory properties. Blocks the attachment of the virus to the cells, preventing the infection. Stimulates the immune system.
- Application: Used to treat colds, influenza and other viral infections.
- Dosage: The dosage depends on the form of release (syrup, capsules, tablets). Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: Do not use raw berries of an elderberry, as they contain toxic substances. It can cause a stomach disorder in some people.
3 Garlic (Allium sativum): It has antimicrobial and immunostimulating properties.
- Action mechanisms: Contains allicin, which has antibacterial, antiviral and antifungal properties. It stimulates the immune system, increasing the activity of NK cells and T-lymphocytes. It has antioxidant properties.
- Application: It is used for the prevention and treatment of colds, influenza and other infections.
- Dosage: You can eat in cheese or prepared form. Garlic additives in the form of capsules or tablets are also available.
- Cautions: It can cause a stomach disorder, heartburn and unpleasant odor from the mouth. It can interact with some drugs, such as anticoagulants.
4 Ginseng (Panax Ginseng): Adaptogen, which helps the body adapt to stress and strengthens the immune system.
- Action mechanisms: It stimulates the immune system, increasing the activity of immune cells. It has antioxidant and anti -inflammatory properties. Improves energy metabolism and reduces fatigue.
- Application: It is used to strengthen immunity, increase energy and reduce stress.
- Dosage: The dosage depends on the type of ginseng and the form of release (capsules, tablets, extracts). Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: It can cause insomnia, nervousness and an increase in blood pressure. It can interact with some drugs, such as anticoagulants.
5 Mushroom additives (Reishi, Shiitaka, Matake): Have immunomodulating properties.
- Action mechanisms: They contain beta-glucans that stimulate the immune system, activating macrophages, NK cells and T-lymphocytes. Have antioxidant and anti -inflammatory properties.
- Application: Used to strengthen immunity and cancer prevention.
- Dosage: The dosage depends on the type of mushroom and the form of release (capsules, tablets, extracts). Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: They can cause stomach disorder in some people.
6 Kurkumin (from turmeric): It has anti -inflammatory and antioxidant properties.
- Action mechanisms: It has powerful anti -inflammatory properties, suppressing the activity of inflammatory molecules. It has antioxidant properties, protecting the cells from damage by free radicals. Stimulates the immune system.
- Application: Used to reduce inflammation, relieve pain and strengthen immunity.
- Dosage: Kurkumin is poorly absorbed, so it is recommended to use it along with piperin (from black pepper), which improves its bioavailability.
- Cautions: High doses can cause stomach disorder. It can interact with some drugs, such as anticoagulants.

Section 6: Recommendations for the choice and use of vitamins and dietary supplements

1 Evaluation of needs and consultation with a doctor: Before you start taking vitamins and dietary supplements, it is important to evaluate your individual needs and consult a doctor or nutritionist. They can help determine what kind of nutrients you lack, and recommend suitable additives.
- Power analysis: Keep a diet for several days to evaluate your consumption of vitamins and minerals.
- Medical examination: Take a medical examination and take blood tests to identify possible nutrient deficiency.
- Evaluation of the lifestyle: Consider your lifestyle, stress level, physical activity and the presence of chronic diseases.
- Consultation with a doctor or nutritionist: Discuss your results of the nutrition analysis, medical examination and evaluation of lifestyle with a doctor or nutritionist in order to receive individual recommendations for taking vitamins and dietary supplements.
2 The choice of quality products: It is important to choose high -quality vitamins and dietary supplements from reliable manufacturers.
- Look for quality certificates: Products that have quality certificates from independent organizations (for example, NSF International, USP) have been tested for safety, cleanliness and efficiency.
- Read the labels: Read the labels carefully to make sure that the product contains the indicated ingredients in the indicated quantities.
- Avoid products with artificial additives: Choose products without artificial dyes, flavors, preservatives and other unnecessary additives.
- Buy from reliable sellers: Buy vitamins and dietary supplements in pharmacies, specialized stores or from reliable online seller.
3 Proper dosing and compliance with recommendations: It is important to follow the recommended dosages of vitamins and dietary supplements in order to avoid side effects.
- Follow the packaging instructions: Carefully read the instructions on the packaging and follow the recommended dosages.
- Do not exceed the recommended dosages: Exceeding the recommended dosages can lead to side effects.
- Take vitamins and dietary supplements at the right time: Some vitamins and dietary supplements are better absorbed if you take them during meals, while others are on an empty stomach.
- Be careful when taking several additives: When taking several vitamins and dietary supplements, make sure that they do not interact with each other.
4 Accounting for possible interactions with drugs: Vitamins and dietary supplements can interact with some medicines, so it is important to inform your doctor about all the additives that you accept.
- Anticoagulants: Vitamin E, garlic, ginseng and other additives can enhance the effect of anticoagulants and increase the risk of bleeding.
- Antidepressants: St. John’s wort can interact with some antidepressants and reduce their effectiveness.
- Antibiotics: Some minerals, such as zinc and iron, can reduce the effectiveness of antibiotics.
- Anti -cancer drugs: Some antioxidants, such as vitamin C and vitamin E, can interact with anti -cancer drugs and reduce their effectiveness.
5 Gradual introduction and observation of the reaction of the body: When taking new vitamins and dietary supplements, it is recommended to introduce them gradually and observe the reaction of the body.
- Start with small doses: Start with small doses to evaluate your tolerance.
- Observe side effects: Follow the appearance of side effects, such as stomach disorder, skin rashes, headaches and other symptoms.
- Stop taking when side effects appear: If you experience any side effects, stop taking the additive and consult a doctor.
6 Balanced nutrition and a healthy lifestyle: Vitamins and dietary supplements should be an addition to a balanced diet and a healthy lifestyle, and not a replacement for them.
- Balanced nutrition: Use a variety of products rich in vitamins, minerals and other nutrients.
- Regular physical activity: Do with moderate physical activity of at least 150 minutes a week.
- Sufficient sleep: Sleep at least 7-8 hours at night.
- Stress management: Find the ways of managing stress, such as yoga, meditation or walking in nature.
- Refusal of smoking and restriction of alcohol use: Smoking and excessive alcohol use weaken the immune system.

Section 7: Prospects for research in vitamins, dietary supplements and immunity

1 New vitamins and minerals affecting immunity: Studies continue to identify new vitamins and minerals that play a role in immune function. For example, vitamin K2, which is important for bone health, can also affect the immune system, regulating inflammatory processes.
2 The influence of individual probiotics strains on specific immune reactions: Studies show that individual probiotics strains can have a different effect on the immune system. For example, some strains can be more effective in stimulating the production of antibodies, and others in the activation of the NK cells.
3 Development of personalized schemes for taking vitamins and dietary supplements based on genetic data: Genetic data can help determine individual needs for vitamins and minerals, as well as predict the body’s reaction to certain additives. This can lead to the development of personalized schemes for taking vitamins and dietary supplements, which will be more effective and safe.
4 Studies of the influence of combined additives on the immune system: Research

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