Bad for immunity: myths and reality

Bad for immunity: myths and reality

Section 1: Immune system – Fundamentals and functioning

1. What is immunity?

   Immunity is a complex biological system that protects the body from pathogenic factors, such as bacteria, viruses, fungi, parasites and toxins. It recognizes and neutralizes foreign agents, supporting homeostasis and preventing the development of diseases. Immunity is not static, it develops dynamically and adapts to the environment.

   The immune system is not a single organ; It consists of many cells, tissues and organs working in coordinated. Key components include:

   • Bone marrow: Produces immune cells.
   • Timus (thymus iron): He matures T-lymphocytes.
   • Lymphatic nodes: They filter lymph and activate the immune response.
   • Spleen: He filters blood and removes damaged cells.
   • Tonsils and adenoids: Protect the upper respiratory tract.
   • Mucous membranes: Provide the barrier against pathogens.
   • Leather: Physical barrier that prevents the penetration of microorganisms.

   Without an effective immune system, the body becomes vulnerable to infections, autoimmune diseases, and even cancer. Maintaining the health of the immune system is a key factor for general well -being.

2. Types of immunity:

   Immunity is divided into two main types: congenital and acquired (adaptive).

   • Inborn immunity: The first line of protection, which provides an immediate, but non -specific response to the threat. It includes physical barriers (leather, mucous membranes), chemical barriers (enzymes, acidity), as well as cells, such as macrophages, neutrophils and natural killers (NK cells). Congenital immunity responds to the general signs of pathogens, known as pathogen-associated molecular patterns (PAMPS), through pattern recognition receptors (PRRS). Inflammation is a key component of an innate immune response aimed at destroying pathogens and restoration of tissues.

   • Acquired (adaptive) immunity: It develops over time and provides a specific and long -term response to specific pathogens. It is based on two types of cells: B-lymphocytes and T-lymphocytes.

     • B-lymphocytes (humoral immunity): They produce antibodies (immunoglobulins), which are associated with antigens (molecules on the surface of pathogens) and neutralize them or mark them to destroy other immune cells. Antibodies are of different types (IGG, IGM, IGA, IGE, IGD), each of which performs its function. B-lymphocytes also form memory cells that provide a faster and more effective answer with re-infection with the same pathogen.

     • T-lymphocytes (cellular immunity): Infected cells are directly attacked or the immune response regulates. There are different types of T-lymphocytes:

       • T-Helpers (CD4+): Other immune cells, such as B-lymphocytes and cytotoxic T-lymphocytes, help to activate.
       • Cytotoxic T-lymphocytes (CD8+): Destroy infected cells, preventing the spread of infection.
       • Regulatory T-lymphocytes (Treg): Sold the immune response, preventing autoimmune reactions.

   The acquired immunity has memory, which allows it to more effectively respond to repeated infections. This is a principle underlying vaccination.

3. Factors affecting immunity:

   Many factors can affect the function of the immune system. They include:

   • Age: The immune system is less effective in newborns and elderly people. In newborns, the immune system is not yet fully developed, and in older people it begins to weaken (immunity).
   • Nutrition: The deficiency of nutrients, such as vitamins A, C, D, E, zinc, selenium and iron, can weaken the immune system. A balanced diet rich in fruits, vegetables and whole cereals is necessary to maintain the health of the immune system.
   • Stress: Chronic stress suppresses the immune system, increasing susceptibility to infections. Stress releases hormones, such as cortisol, which can suppress the function of immune cells. Stress management with the help of relaxation, meditation and physical exercises can help strengthen immunity.
   • Dream: The lack of sleep weakens the immune system. During sleep, the body produces cytokines that play an important role in the regulation of the immune response. It is recommended to sleep 7-8 hours a day.
   • Physical activity: Moderate physical exercises strengthen the immune system. However, excessive training can temporarily suppress immunity.
   • Smoking and alcohol: Smoking and excessive alcohol use weaken the immune system. Smoking damages the lungs and reduces the effectiveness of immune cells, and alcohol suppresses the function of immune cells and increases the risk of infections.
   • Related diseases: Chronic diseases, such as diabetes, cardiovascular diseases and HIV/AIDS, 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.

   Understanding these factors allows you to take measures to maintain the health of the immune system and reduce the risk of diseases.

Section 2: Dietrs for immunity – review and classification

1. What are dietary supplements?

   Bades (biologically active additives) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, or to increase the body’s stability to adverse environmental factors, or to maintain normal body functions.

   It is important to note that dietary supplements are not drugs and are not intended for the treatment of diseases. They are designed to maintain health and prevention. The regulation of dietary supplements differs from the regulation of drugs, which often leads to questions about their effectiveness and safety.

   In Russia, dietary supplements are regulated by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Before the dietary supplement can be launched on the market, it must undergo state registration confirming its compliance with security requirements.

2. Classification of dietary supplements for immunity:

   Bades, positioned as means to strengthen immunity, can be classified according to several signs:

   • By composition:

     • Vitamin complexes: Contain various vitamins, such as vitamin C, vitamin D, vitamin A, vitamin E and B vitamins B.
     • Mineral complexes: They contain minerals such as zinc, selenium, iron, magnesium and copper.
     • Plant extracts: Contain extracts of medicinal plants, such as echinacea, ginseng, garlic, ginger and elderberry.
     • Probiotics and prebiotics: They contain beneficial bacteria that improve the intestinal microflora and substances that contribute to their growth.
     • Amino acids: Contain amino acids, such as glutamine and arginine, which play an important role in the immune function.
     • Mushroom extracts: Contain extracts of medicinal mushrooms, such as Reishi, Shiytake and Mitak.
     • Omega-3 fatty acids: Contain polyunsaturated fatty acids that have anti -inflammatory properties.
     • Other: May contain other biologically active substances, such as Q10 coenzyme, alpha-lipoic acid and beta-glucans.

   • By the form of release:

     • Tablets and capsules: Convenient in use and dosing.
     • Powders: Can be dissolved in water or juice.
     • Liquids (syrups, tinctures): Easily absorbed.
     • Chewing tablets and loafers: Suitable for children.

   • By the mechanism of action (alleged):

     • Immunomodulator: It is assumed that they regulate the function of the immune system, increasing the activity of immune cells or suppressing excessive immune response.
     • Antioxidants: Protect cells from damage by free radicals.
     • Anti -inflammatory drugs: Reduce inflammation.
     • General strengthening tools: Improve the general condition of the body and increase resistance to disease.

   It is important to understand that the classification of dietary supplements is conditional, and many dietary supplements have several mechanisms of action. It is also important to remember that the effectiveness of many dietary supplements has not been proven by scientific research.

3. The most popular dietary supplements for immunity and their alleged properties:

   • Vitamin C (ascorbic acid):

     • Prospective properties: The antioxidant, participates in the synthesis of collagen, promotes the formation of interferon, enhances phagocytic activity.
     • Myths: Protects from colds.
     • Reality: It can reduce the duration and severity of a cold, especially in people subject to strong physical exertion or living in cold climate. Vitamin C deficiency can weaken the immune system.

   • Vitamin D (cholegalciferol):

     • Prospective properties: The immunomodulator regulates the activity of immune cells, is involved in the synthesis of antimicrobial peptides.
     • Myths: Prevents all diseases.
     • Reality: Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. Maintaining the optimal level of vitamin D is important for the health of the immune system.

   • Zinc:

     • Prospective properties: Participates in the development and functioning of immune cells, has antioxidant properties, is necessary for the synthesis of DNA and RNA.
     • Myths: Heals all infections.
     • Reality: Zinc deficiency weakens the immune system. Taking zinc can reduce the duration and severity of a cold, especially if you start taking it within the first 24 hours after the appearance of symptoms.

   • SOUTINATEA:

     • Prospective properties: It stimulates the activity of immune cells, has antiviral and anti -inflammatory properties.
     • Myths: Completely prevents cold and flu.
     • Reality: It can reduce the duration and severity of the cold, but does not prevent it. Research data is contradictory.

   • Probiotics:

     • Prospective properties: Improve the intestinal microflora, stimulate the immune response, and reduce inflammation.
     • Myths: They treat all intestinal diseases and strengthen immunity.
     • Reality: Healthy intestinal microflora is important for immune function. Probiotics can help improve the immune response, especially in people with intestinal microflora.

   • Elder (Sambucus nigra):

     • Prospective properties: It has antiviral and antioxidant properties.
     • Myths: Instantly heals from the flu.
     • Reality: It can reduce the duration and severity of the flu. Additional studies are needed.

   • Ginseng:

     • Prospective properties: Adaptogen, increases stress resistance, stimulates the immune system.
     • Myths: He treats all diseases and prolongs life.
     • Reality: It can improve the immune response, especially in the elderly. Additional studies are needed.

   It is important to note that the effectiveness of these dietary supplements can vary depending on the individual characteristics of the body, dosage and product quality. Before using any dietary supplements, you need to consult a doctor.

Section 3: Scientific evidence of the effectiveness of dietary supplements for immunity – research analysis

1. Methodology for assessing scientific data:

   Assessment of the effectiveness of dietary supplements requires a critical analysis of scientific data. It is important to consider the following factors:

   • Type of research: Randomized controlled studies (RCTs) are the gold standard for assessing the effectiveness of medical interventions. They make it possible to minimize the influence of factors not related to the studied substance. Other types of research, such as observational research and in vitro studies, can provide useful information, but they are less reliable.
   • Sample size: Studies with a large sample size have great statistical power and more reliable results.
   • Research quality: The quality of the study is evaluated according to various criteria, such as the presence of a control group, randomization, blinding (when neither participants nor researchers know who receives active substance and who is a placebo), minimizing systematic errors and a clear definition of evaluation criteria.
   • Meta-analyzes and systematic reviews: Met-analyzes combine the results of several studies on the same topic, which allows you to get a more accurate assessment of the effect. Systematic reviews evaluate the quality and results of all available studies on a specific issue.
   • Breeding (bias): It is necessary to take into account possible bias, such as financing research by producers of dietary supplements, which can affect the results.
   • Clinical significance: Even if the study shows a statistically significant effect, it is important to evaluate how much this effect is clinically significant. For example, a slight reduction in the duration of a cold may not be of great importance to the patient.

2. Analysis of research on specific dietary supplements:

   • Vitamin C: Met-analyzes showed that regular intake of vitamin C can slightly reduce the duration and severity of the common cold, but does not prevent it. The effect is more pronounced in people subject to strong physical exertion or living in a cold climate.
   • Vitamin D: Numerous studies have shown the relationship between vitamin D deficiency and an increased risk of infections. However, the results of studies on the impact of vitamin D on the prevention and treatment of infections are contradictory. Some studies have shown that vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D deficiency, but other studies have not confirmed this effect.
   • Zinc: The meta-analyzes have shown that the use of zinc can reduce the duration and severity of the cold, especially if you start taking it within the first 24 hours after the appearance of symptoms. However, high doses of zinc can cause side effects, such as nausea and vomiting.
   • SOUTINATEA: The results of studies on Echinacea are contradictory. Some studies have shown that Echinacea can reduce the duration and severity of a cold, but other studies have not confirmed this effect. The quality of many studies on Echinacea is low.
   • Probiotics: Studies have shown that probiotics can improve the intestinal microflora and stimulate the immune response. Some studies have shown that probiotics can reduce the risk of respiratory infections and diarrhea caused by antibiotics. However, the effect of probiotics depends on the strain of bacteria and the individual characteristics of the body.
   • Elder (Sambucus nigra): Some studies have shown that an elderberry extract can reduce the duration and severity of the flu. However, additional studies are needed to confirm these results.
   • Ginseng: Some studies have shown that ginseng can improve the immune response, especially in the elderly. However, additional studies are needed to confirm these results.

3. Problems and limitations of scientific research of dietary supplements:

   • Verogeneity of products: Bades differ significantly in composition, dosage and quality. This makes it difficult to conduct research and comparison of the results.
   • Lack of standardization: Unlike medicines, dietary supplements are not subject to strict standardization. This can lead to a discrepancy between the declared and actual composition of the product.
   • Lack of financing: Studies of dietary supplements are often funded by manufacturers, which can lead to bias.
   • The difficulty of evaluating the effect: The effect of dietary supplements can be difficult to assess, since it can depend on many factors, such as individual characteristics of the body, lifestyle and diet.
   • Ethical questions: Conducting placebo-controlled research can be unethical if there are effective methods of treatment.

   In connection with these problems, it is necessary to critically evaluate scientific data on the effectiveness of dietary supplements and consult a doctor before their use.

Section 4: myths and reality about dietary supplements for immunity

1. Myth 1: Dietary dietary supplements can completely prevent colds and influenza.

   • Reality: No dietary supplement can guarantee 100% protection against colds and influenza. Although some dietary supplements can help strengthen the immune system and reduce the risk of infection or reduce the duration and severity of the disease, they are not a replacement for vaccination and other preventive measures, such as frequent hand washing and observing a social distance.

2. Myth 2: The larger the dose of dietary supplements, the better the effect.

   • Reality: This is not always the case. High doses of some dietary supplements can be not only ineffective, but also harmful to health. For example, high doses of vitamin C can cause diarrhea, and high doses of vitamin D can lead to hypercalcemia. It is important to observe the recommended dosages indicated on the packaging or prescribed by the doctor.

3. Myth 3: Bades are harmless, since they are natural.

   • Reality: Natural origin does not guarantee security. Some plant extracts can interact with drugs or cause side effects, especially in people with allergies or other diseases. It is important to consult a doctor before using any dietary supplements, especially if you take other medicines.

4. Myth 4: Bad can be taken without consulting a doctor.

   • Reality: Although dietary supplements are not drugs, they can interact with drugs, worsen the course of existing diseases or cause side effects. It is especially important to consult a doctor before using dietary supplements for pregnant and lactating women, children, older people and people with chronic diseases.

5. Myth 5: Bades are a replacement for good nutrition.

   • Reality: Bades should not replace full and balanced diet. They are designed to supplement the diet and replenish the deficiency of nutrients. Healthy diet, rich in fruits, vegetables, whole cereals and low -fat proteins, is the basis for maintaining the health of the immune system.

6. Myth 6: All dietary supplements are equally effective.

   • Reality: The effectiveness of dietary supplements can vary depending on the composition, dosage, product quality and individual characteristics of the body. It is important to choose dietary supplements from reliable manufacturers who conduct quality control of their products.

7. Myth 7: Bades can cure serious diseases.

   • Reality: Bades are not intended for the treatment of serious diseases. They can be used as auxiliary therapy, but do not replace the main treatment prescribed by a doctor.

8. Myth 8: If dietary supplements are sold in a pharmacy, then it is safe and effective.

   • Reality: The presence of dietary supplements in the pharmacy does not guarantee its safety and effectiveness. Pharmacies are required to sell only registered dietary supplements, but registration only confirms compliance with security requirements, not efficiency.

Section 5: risks and side effects of dietary supplements for immunity

1. General risks associated with the use of dietary supplements:

   • Interaction with drugs: Bades can interact with drugs by changing their effectiveness or increasing side effects.
   • Side effects: Some dietary supplements can cause side effects such as nausea, vomiting, diarrhea, headache, allergic reactions and others.
   • Overdose: Exceeding the recommended dosage of dietary supplements can lead to serious side effects.
   • Poor product: Some dietary supplements may contain impurities, pollutants or incorrect ingredients.
   • Lack of proven effectiveness: Many dietary supplements do not have a sufficient scientific base confirming their effectiveness.
   • Delay of the necessary treatment: The use of dietary supplements as a replacement for traditional treatment can lead to a delay in the necessary medical care.
   • False promises: Bad manufacturers often make false or exaggerated statements about the benefits of their products.

2. Specific risks and side effects of the most popular dietary supplements for immunity:

   • Vitamin C: High doses of vitamin C can cause diarrhea, nausea, vomiting and formation of kidney stones.
   • Vitamin D: High doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness, locking and damage to the kidneys.
   • Zinc: High doses of zinc can cause nausea, vomiting, diarrhea and copper deficiency.
   • SOUTINATEA: Echinacea can cause allergic reactions such as skin rash, itching and swelling. It can also interact with some drugs.
   • Probiotics: Probiotics are usually considered safe, but in some people they can cause bloating, gases and diarrhea.
   • Elder (Sambucus nigra): Buzina can cause nausea, vomiting and diarrhea, especially if you use immature berries.
   • Ginseng: Ginseng can cause insomnia, headache, nervousness and an increase in blood pressure. It can also interact with some drugs.

3. Groups of the population who should be especially careful when taking dietary supplements:

   • Pregnant and lactating women: Many dietary supplements were not studied for safety for pregnant and lactating women.
   • Children: The dosage of dietary supplements for children should be carefully calculated.
   • Elderly people: Older people are more sensitive to side effects of dietary supplements.
   • People with chronic diseases: Bades can interact with drugs that people with chronic diseases take.
   • People with allergies: Bades may contain allergens.
   • People preparing for the operation: Some dietary supplements can affect blood coagulation and increase the risk of bleeding during surgery.

Section 6: Alternative and effective ways to strengthen immunity

1. Healthy nutrition:

   • Balanced diet: The diet should include a variety of foods from all food groups: fruits, vegetables, whole cereals, low -fat proteins and dairy products.
   • A sufficient amount of vitamins and minerals: Use products rich in vitamins A, C, D, E, zinc, selenium and iron.
   • Products rich in antioxidants: Eat berries, vegetables and fruits of bright colors, such as blueberries, raspberries, broccoli, spinach and pepper.
   • Probiotics and prebiotics: Include in the diet products containing probiotics (yogurt, kefir, sauerkraut) and prebiotics (onions, garlic, bananas, asparagus).
   • Restriction of processed products, sugar and saturated fats: These products can weaken the immune system.

2. Regular physical activity:

   • Moderate physical exercises: Physical activity of at least 150 minutes a week. It can be walking, running, swimming, cycling or other types of activity that you like.
   • Avoid excessive training: Excessive training can temporarily suppress the immune system.

3. Healthy sleep:

   • Sufficient sleep: Sleep 7-8 hours a day.
   • Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
   • Create comfortable sleeping conditions: Provide the dark, quiet and cool atmosphere in the bedroom.

4. Stress management:

   • Relaxation techniques: Practice meditation, yoga, breathing exercises or other relaxation techniques.
   • Hobbies and communication: Do your favorite business and spend time with friends and family.
   • Rest enough: Do not overload yourself with work and worries.

5. Hygiene:

   • Frequent 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.
   • Avoid touching your face: Do not touch your eyes, nose and mouth with dirty hands.
   • Regular cleaning: Maintain cleanliness in the house.

6. Vaccination:

   • Follow the vaccination schedule: Vaccination is an effective way to protect against infectious diseases.

7. Refusal of smoking and moderate alcohol use:

   • Quit smoking: Smoking weakens the immune system and increases the risk of infections.
   • Moderate alcohol consumption: Excessive alcohol consumption suppresses the immune system.

8. Regular medical examinations:

   • Complete preventive examinations: Regular medical examinations help to identify and treat diseases at an early stage.

Section 7: Legal and ethical aspects of the sale and advertising of dietary supplements for immunity

1. Bad regulation in Russia:

   In Russia, dietary supplements are regulated by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Before the dietary supplement can be launched on the market, it must undergo state registration confirming its compliance with security requirements. The registration certificate is issued on the basis of the results of the examination, which includes an assessment of the composition, production and safety technology.

   Requirements for the production and turnover of dietary supplements are established in the technical regulations of the Customs Union “On food safety” (TR CU 021/2011) and “food products in terms of its marking” (TR TS 022/2011).

   Control over compliance with the law in the field of dietary supplements is carried out by Rospotrebnadzor.

2. Requirements for labeling and advertising of dietary supplements:

   The marking of dietary supplements should contain the following information:

   • Product name (BAD).
   • The composition of the product.
   • Food value information.
   • Net mass or product volume.
   • Best before date.
   • Storage conditions.
   • Name and location of the manufacturer.
   • Recommendations for use.
   • Contraindications warnings.
   • The number of the certificate of state registration.

   Advertising of dietary supplements should be reliable, ethical and should not mislead consumers. Advertising of dietary supplements should not:

   • To create the impression that dietary supplements are a drug.
   • Guarantee a positive effect from the use of dietary supplements.
   • Reference to specific cases of recovery.
   • Call to the rejection of traditional treatment.
   • Use images of medical workers.

3. Ethical issues related to the sale and advertising of dietary supplements:

   Sale and advertising of dietary supplements causes a number of ethical issues related to:

   • The reliability of information: Many dietary supplements make false or exaggerated statements about the benefits of their products.
   • Influence on consumers: Advertising of dietary supplements can mislead consumers and lead to the unreasonable use of these products.
   • Conflict of interests: Many dietary supplements finance research that may be biased.
   • Responsibility for product safety: Bad manufacturers are responsible for the safety of their products.

   It is important that consumers are critical of advertising of dietary supplements and receive information from reliable sources.

Section 8: Tips for choosing and using dietary supplements for immunity (if necessary)

1. Consultation with a doctor: Before taking any dietary supplements, consult your doctor. He will evaluate your health status, identify possible contraindications and help you choose the most suitable product.

2. The choice of a reliable manufacturer: Give preference to dietary supplements from well -known and reliable manufacturers who conduct quality control of their products.

3. Study of the composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the ingredients you need and does not contain harmful additives.

4. Dosage compliance: Strictly follow the recommended dosage indicated on the package or prescribed by a doctor.

5. Pay attention to the expiration date: Do not use dietary supplements with an expired shelf life.

6. Keep dietary supplements in accordance with the instructions: Proper storage helps to maintain the quality and efficiency of the product.

7. Follow the reaction of the body: If you notice any side effects, stop taking a dietary supplement and consult a doctor.

8. Do not replace dietary supplements with full nutrition and treatment: Bades are designed to supplement the diet and maintain health, but do not replace full nutrition and treatment of diseases.

Section 9: Prospects for research and development of dietary supplements for immunity

1. Search for new biologically active substances: Research is aimed at finding new natural compounds that can have a positive effect on the immune system.

2. The study of the mechanisms of action of existing dietary supplements: It is necessary to conduct a deeper study of the mechanisms of action of existing dietary supplements to understand their effectiveness and safety.

3. Development of new forms of release: New forms of producing dietary supplements are investigated, which provide better bioavailability and ease of use.

4. Personalized approach: Approaches are developed for the use of dietary supplements, taking into account the individual characteristics of the body and the needs of a particular person.

5. Clinical research: It is necessary to conduct more clinical research to confirm the efficiency and safety of dietary supplements.

6. Development of production technologies: