Top dietary supplements to strengthen immunity: Review of the best additives

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Top dietary supplements to strengthen immunity: Review of the best additives

Chapter 1: The immune system – the basics and factors affecting it

The immune system is a complex and multifaceted network of cells, tissues and organs, designed to protect the body from pathogens, such as bacteria, viruses, fungi and parasites. It also plays an important role in the removal of damaged or mutated cells, preventing the development of cancer. Effective work of the immune system is critical of maintaining health and well -being.

1.1. The components of the immune system:

  • Inborn immunity: The first line of protection of the body, which is non -specific mechanisms that respond to any foreign substances. These include physical barriers (skin, mucous membranes), chemical barriers (gastric juice, lysozyme) and cell components (phagocytes, natural killers).
  • Acquired immunity: A specific immune response that develops after contact with a certain antigen (alien matter). It includes cellular immunity (T-lymphocytes) and humoral immunity (B-lymphocytes producing antibodies).
  • Lymphatic system: A network of vessels and nodes transporting lymph is a liquid containing lymphocytes and other immune cells. Lymph nodes filter lymph, removing pathogens and activating the immune response.
  • Bone marrow: The formation of all blood cells, including immune cells.
  • Timus (thymus iron): The organ in which T-lymphocytes ripen.
  • Spleen: He filters blood, removing old or damaged cells and participates in an immune response.

1.2. Factors affecting the immune system:

Many factors can influence the functioning of the immune system, both positive and negative. Understanding these factors allows you to take measures to strengthen immunity.

  • Age: The immune system weakens with age, which makes the elderly more susceptible to infections. In children, the immune system is not yet fully developed, so they are also more vulnerable.
  • Nutrition: Insufficient or unbalanced nutrition can weaken the immune system. The deficiency of vitamins, minerals and other nutrients can disrupt the functioning of immune cells.
  • Stress: Chronic stress has a negative impact on the immune system, suppressing its activity and increasing the risk of developing diseases.
  • Dream: The lack of sleep violates the production of cytokines – proteins that regulate the immune response.
  • Physical activity: Moderate physical activity strengthens the immune system, improving blood circulation and activating immune cells. Excessive physical activity, on the contrary, can suppress immunity.
  • Diseases: Some diseases, such as HIV/AIDS, autoimmune diseases and cancer, weaken the immune system.
  • Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.
  • Bad habits: Smoking and alcohol abuse negatively affect the immune system.
  • Ecology: Environmental pollution with toxic substances can weaken the immune system.
  • Genetics: A genetic predisposition plays a certain role in the functioning of the immune system.

Chapter 2: Key vitamins and minerals for immunity

Some vitamins and minerals play a particularly important role in maintaining the health of the immune system. Their sufficient consumption is necessary for the optimal functioning of immune cells and effective protection of the body.

2.1. Vitamin C (ascorbic acid):

  • The role in the immunity: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also stimulates the production and function of leukocytes (white blood cells), which play a key role in the immune response. Vitamin C is involved in the synthesis of collagen necessary for the health of the skin and mucous membranes, which are a barrier to infections.
  • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), vegetables (pepper, broccoli, spinach), kiwi.
  • Recommended dose: 75 mg for women and 90 mg for men. During the period of the disease, the dose can be increased to 1000-2000 mg per day, but possible side effects should be taken into account, such as stomach disorder.
  • Bad: Available in various forms, including tablets, capsules, powders and sparkling tablets. Liposomal vitamin C has increased bioavailability.

2.2. Vitamin D (calciferol):

  • The role in the immunity: Vitamin D regulates the function of immune cells, including macrophages and T-lymphocytes. He participates in the production of antimicrobial peptides that destroy pathogens. Vitamin D deficiency is associated with an increased risk of developing infectious diseases, autoimmune diseases and cancer.
  • Sources: Sunlight (synthesized in the skin under the influence of ultraviolet rays), oily fish (salmon, tuna, sardines), egg yolks, enriched products (milk, flakes).
  • Recommended dose: 600 IU (international units) for adults. People with vitamin D deficiency may require higher doses that the doctor should prescribe.
  • Bad: Vitamin D is available in two forms: D2 (Ergocalciferol) and D3 (cholecalciferol). D3 is considered a more effective form.

2.3. Zinc:

  • The role in the immunity: Zinc is necessary for the development and functioning of immune cells, including T-lymphocytes, B-lymphocytes and natural killers. It is involved in the production of cytokines that regulate the immune response. Zinc deficiency is associated with an increased risk of infections and slow healing of wounds.
  • Sources: Red meat, poultry, seafood (oysters, crabs), legumes (beans, lentils), nuts, seeds, whole grain products.
  • Recommended dose: 8 mg for women and 11 mg for men.
  • Bad: Zinc is available in various forms, including zinc citrate, zinc gluconate and zinc picoline.

2.4. Selenium:

  • The role in the immunity: Selenium is an antioxidant that protects the cells from damage by free radicals. It is necessary for the functioning of glutathioneperoxidase – an enzyme that plays an important role in protection against oxidative stress. Selenium also participates in the regulation of the immune response.
  • Sources: Brazilian nuts, seafood (tuna, shrimp), meat, poultry, eggs, sunflower seeds.
  • Recommended dose: 55 μg for adults.
  • Bad: Selenium is available in various forms, including selenometionine and sodium selenite.

2.5. Vitamin E (tocopherol):

  • The role in the immunity: Vitamin E is a powerful antioxidant that protects cell membranes from damage to free radicals. It also enhances the function of immune cells, especially in the elderly.
  • Sources: Vegetable oils (sunflower, soy, olive), nuts, seeds, green leafy vegetables.
  • Recommended dose: 15 mg for adults.
  • Bad: Vitamin E is available in various forms, including alpha-tocopherol and mixed tocopherols.

2.6. Vitamin A (Retinol):

  • The role in the immunity: Vitamin A is necessary to maintain the health of the mucous membranes, which are a barrier to infections. It also participates in the regulation of the function of immune cells.
  • Sources: Bold fish, liver, egg yolks, dairy products. In the form of beta-carotene (the predecessor of vitamin A) is contained in orange and yellow fruits and vegetables (carrots, pumpkin, sweet potatoes).
  • Recommended dose: 700 μg for women and 900 mcg for men. An overdose of vitamin A can be toxic, so caution should be observed when taking additives.
  • Bad: Vitamin A is available in the form of retinol and beta-carotene.

Chapter 3: Plant additives to strengthen immunity

Many plants have immunomodulating properties, that is, they are able to influence the activity of the immune system. These plants have been used in traditional medicine for centuries to strengthen health and protect against diseases.

3.1. Echinacea (Echinacea):

  • Action: Echinacea stimulates the activity of immune cells, such as macrophages and natural killers. It also has anti -inflammatory and antiviral properties.
  • Application: Echinacea is traditionally used for the prevention and treatment of colds and influenza.
  • Dosage: The dosage depends on the form of the drug (extract, tincture, capsules). Follow the instructions on the packaging.
  • Cautions: It is not recommended to take echinacea for autoimmune diseases and allergies to the plants of the family of compound.

3.2. Garlic (Allium sativum):

  • Action: Garlic contains allicin – a compound with antibacterial, antiviral and antifungal properties. It also stimulates the activity of immune cells.
  • Application: Garlic is used to prevent and treat infectious diseases, as well as to reduce blood pressure and cholesterol.
  • Dosage: 1-2 cloves of garlic per day or equivalent amount in the form of additives.
  • Cautions: Garlic can cause stomach disorder in some people. It can also interact with some drugs such as anticoagulants.

3.3. Ginger (Zingiber Officinale):

  • Action: Ginger has anti -inflammatory and antioxidant properties. It can also stimulate the immune system.
  • Application: Ginger is used to alleviate the symptoms of colds and influenza, as well as for the treatment of nausea and vomiting.
  • Dosage: 1-2 grams of fresh ginger per day or an equivalent amount in the form of additives.
  • Cautions: Ginger can cause stomach disorder in some people. It can also interact with some drugs such as anticoagulants.

3.4. Kurkuma (Curcuma longa):

  • Action: Turmeric contains curcumin – a compound with anti -inflammatory and antioxidant properties. He can also modulate the immune system.
  • Application: Turmeric is used to treat inflammatory diseases such as arthritis, as well as to protect against cancer and heart disease.
  • Dosage: 500-2000 mg of curcumin per day. To improve the absorption of curcumin, it is recommended to take it with black pepper.
  • Cautions: Turmeric can cause stomach disorder in some people. It can also interact with some drugs such as anticoagulants.

3.5. Astragalus Mambranaceus:

  • Action: Astragal stimulates the immune system, increasing the amount and activity of immune cells. It also has antiviral and anti -inflammatory properties.
  • Application: Astragal is used to prevent and treat colds and influenza, as well as to strengthen immunity in people with a weakened immune system.
  • Dosage: 1-3 grams of dry root of the Astragal per day or an equivalent amount in the form of additives.
  • Cautions: Astragal can interact with some drugs such as immunosuppressants.

3.6. Black Buzina (Sambucus Nigra):

  • Action: Black bezine extract has antiviral properties and can reduce the duration and severity of the symptoms of influenza.
  • Application: Used to treat influenza and colds.
  • Dosage: Follow the instructions on the packaging.
  • Cautions: Do not use raw berries of an elderberry, as they contain toxic substances.

Chapter 4: Probiotics and prebiotics for the health of the intestines and immunity

The intestines plays an important role in the immune system, since it lives a large number of immune cells and beneficial bacteria. Probiotics and prebiotics contribute to maintaining intestinal health and, therefore, strengthen immunity.

4.1. Probiotics:

  • Definition: Probiotics are living microorganisms, which, when taken in sufficient quantities, have a positive effect on the health of the owner. They populate the intestines with useful bacteria that compete with pathogenic microorganisms, improve digestion and stimulate the immune system.
  • Types of probiotics: The most common types of probiotics are lactobacteria (Lactobacillus) and bifidobacteria (Bifidobacterium). There are also other types of probiotics, such as Saccharmyces Boulardii.
  • Sources of probiotics: Probiotics are contained in fermented products, such as yogurt, kefir, sauerkraut, kimchi and tea mushroom. They are also available in the form of additives.
  • The benefits of probiotics for immunity:
    • Improving the barrier function of the intestine: probiotics strengthen the intestinal mucosa, preventing the penetration of pathogenic microorganisms into the bloodstream.
    • Stimulation of the immune response: probiotics stimulate the production of antibodies and activate immune cells.
    • Decrease in inflammation: probiotics have anti -inflammatory properties and can reduce inflammation in the intestines.
  • Choosing a probiotic: When choosing a probiotic, the following factors should be taken into account:
    • Type of probiotic: different types of probiotics have different effects on the body.
    • The number of bacteria: the number of bacteria in addition should be high enough to have a positive effect on health.
    • Resistance to gastric acid and bile: probiotics must be resistant to gastric acid and bile in order to survive and get to the intestines.
  • Dosage: The dosage of probiotics depends on the type of probiotic and individual needs. Follow the instructions on the packaging.

4.2. Prebiotics:

  • Definition: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They stimulate the growth and activity of beneficial bacteria, improving intestinal health and immunity.
  • Types of prebiotics: The most common types of prebiotics are inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).
  • Sources of prebiotics: Prebiotics are contained in products such as onions, garlic, bananas, asparagus, artichokes and chicory. They are also available in the form of additives.
  • The benefits of the prebiotics for immunity:
    • Stimulation of the growth of beneficial bacteria: Prebiotics contribute to the growth and activity of beneficial bacteria that compete with pathogenic microorganisms and improve intestinal health.
    • Improving the barrier function of the intestine: prebiotics strengthen the intestinal mucosa, preventing the penetration of pathogenic microorganisms into the bloodstream.
    • Decrease in inflammation: prebiotics have anti -inflammatory properties and can reduce inflammation in the intestines.
  • Dosage: The dosage of prebiotics depends on the type of prebiotic and individual needs. It is recommended to start with small doses and gradually increase them in order to avoid discomfort in the abdomen.

4.3. Synergic action probiotic and prebiotic:

The combination of probiotics and prebiotics can have a more pronounced positive effect on the health of the intestine and immunity than their use separately. Prebiotics serve as food for probiotics, contributing to their growth and activity.

Chapter 5: Other dietary supplements to strengthen immunity

In addition to vitamins, minerals, plant additives and probiotics, there are other biologically active additives that can help strengthen immunity.

5.1. Beta-glucan:

  • Definition: Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants.
  • Action: Beta-glucans stimulate the immune system, activating macrophages and other immune cells. They also have anti -inflammatory and antitumor properties.
  • Sources: Yeast, mushrooms (Reishi, Shiitaka, Maitaka), oats, barley.
  • Application: They are used to strengthen immunity, prevention and treatment of infectious diseases, as well as to support immunity in cancer.
  • Dosage: Depends on the source and type of beta-glucan. Follow the instructions on the packaging.

5.2. Colostrum:

  • Definition: Mograzivo is the first milk that is produced in mammals after childbirth. It is rich in antibodies, immune factors and nutrients.
  • Action: The colostrum strengthens the immune system, protects against infections and promotes growth and development.
  • Sources: Belarusian cattle (Korovye Mograzivo) is the most common source of colostrum in dietary supplements.
  • Application: It is used to strengthen immunity, prevention and treatment of infectious diseases, as well as to improve sports results.
  • Dosage: Follow the instructions on the packaging.

5.3. N-Acetylcistein (NAC):

  • Definition: NAC is a derivative of cysteine ​​amino acids.
  • Action: NAC is an antioxidant and mucolytic (dilutes sputum). It also helps to increase the level of glutathione – a powerful antioxidant necessary for the functioning of the immune system.
  • Application: It is used to treat respiratory diseases such as bronchitis and pneumonia, as well as to protect the liver and strengthen immunity.
  • Dosage: 600-1200 mg per day.
  • Cautions: NAC can cause stomach disorder in some people.

5.4. Glutamine:

  • Definition: Glutamin is an amino acid that plays an important role in the immune system.
  • Action: Glutamin is the main source of energy for immune cells. It also helps maintain intestinal health and reduce inflammation.
  • Application: It is used to strengthen immunity, especially after intense training or operations, as well as for the treatment of intestinal diseases.
  • Dosage: 5-10 grams per day.

Chapter 6: Recommendations for the choice and use of dietary supplements for immunity

The choice and use of dietary supplements to strengthen immunity requires a conscious approach. Not all additives are equally effective and safe. It is important to consider individual needs, health status and possible interactions with drugs.

6.1. Consultation with a doctor:

Before you start taking any dietary supplements, especially if you have chronic diseases or take medicines, you need to consult a doctor. The doctor will help determine your individual needs, evaluate possible risks and choose the most suitable additives.

6.2. Quality and safety:

Choose dietary supplements from well -known and reliable manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates and the results of independent laboratory research. Avoid buying dietary supplements from unverified sellers or in dubious places.

6.3. Dosage:

Strictly observe the recommended dosage indicated on the packaging. Do not exceed the dose, hoping to get a faster or pronounced effect. An overdose can lead to undesirable side effects.

6.4. Duration of admission:

The duration of the intake of dietary supplements depends on the type of additive and your individual needs. Some additives can be taken constantly, others – only for a certain period of time. Discuss the duration of your doctor.

6.5. Possible side effects and interactions:

Carefully study the information about possible side effects and interactions with drugs. If you notice any undesirable symptoms, stop taking a dietary supplement and consult a doctor.

6.6. Complex approach:

Reception of dietary supplements is only one of the elements of strengthening immunity. To achieve the best results, it is necessary to observe a healthy lifestyle, which includes a balanced diet, sufficient sleep, regular physical exercises and stress management.

6.7. Individual features:

Consider your individual characteristics, such as age, gender, state of health and lifestyle. Bades that are effective for one person may not be suitable for another.

Chapter 7: Alternative ways to strengthen immunity

Strengthening the immunity is not limited to the reception of dietary supplements. There are other effective ways to maintain the health of the immune system.

7.1. Healthy nutrition:

A balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats, is the basis of strong immunity.

  • Fruits and vegetables: Contain vitamins, minerals, antioxidants and fiber necessary for the functioning of the immune system.
  • Whole grain products: Provide the body with energy and fiber, which contributes to healthy digestion and strengthens immunity.
  • Low -fat protein: It is necessary for the construction and restoration of cells, including immune cells.
  • Useful fats: Omega-3 fatty acids have anti-inflammatory properties and strengthen immunity.

7.2. Sufficient sleep:

The lack of sleep violates the production of cytokines – proteins that regulate the immune response. Try to sleep at least 7-8 hours a day.

7.3. Regular physical exercises:

Moderate physical activity strengthens the immune system, improving blood circulation and activating immune cells.

7.4. Stress management:

Chronic stress has a negative effect on the immune system. Use relaxation techniques such as meditation, yoga or breathing exercises to reduce stress.

7.5. Refusal of bad habits:

Smoking and alcohol abuse negatively affect the immune system.

7.6. Hygiene observance:

Wash your hands with soap regularly, especially after visiting public places and before eating.

7.7. Vaccination:

Vaccination is an effective way to protect against infectious diseases.

7.8. Maintaining a healthy weight:

Obesity can weaken the immune system.

7.9. Sufficient water consumption:

Water is necessary to maintain the health of cells and tissues, including immune cells.

Chapter 8: Conclusion

Maintaining a strong immune system is a comprehensive task that requires a conscious approach to lifestyle and health. Bades can be a useful addition to a healthy lifestyle, but they are not a panacea. It is important to remember that consultation with a doctor, the choice of quality products and compliance with the recommended dosage are key factors for the safe and efficient use of dietary supplements to strengthen immunity.

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