We strengthen immunity: review of popular dietary supplements

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We strengthen immunity: review of popular dietary supplements

I. Fundamentals of immunity: brief immersion in the complex world of body protection

The immune system is a complex complex of cells, tissues and organs working in synergy to protect the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from own abnormal cells (for example, cancer). Understanding the basics of the functioning of immunity is critical of a conscious choice of strategies for supporting it, including the use of biologically active additives (dietary supplements).

1.1. Inborn immunity: the first line of defense

Congenital immunity is a non -specific protection with which we are born. He reacts quickly, but does not have a “memory” about specific pathogens. Components of congenital immunity include:

  • Physical barriers: Leather, mucous membranes (for example, respiratory tract, intestines), tears, saliva. The skin, being the largest organ, is a powerful barrier that prevents the penetration of most pathogens. The mucous membranes secrete mucus, which captures microorganisms, and cilia (microscopic hairs) pour them out of the respiratory tract.
  • Cells:
    • Phagocytes (macrophages, neutrophils): “Eater” pathogens. They absorb and destroy bacteria, viruses and other foreign particles. Macrophages, in particular, play an important role in the “representation” of antigens to the cells of adaptive immunity.
    • Natural killers (NK cells): Destroy cells and cancer cells infected with viruses. They act, finding changes on the surface of the cells that signal the problem.
    • Dendritic cells: “Guardians” of the immune system. They capture antigens and migrate into lymph nodes, where they “show” their cells of adaptive immunity, initiating a specific immune response.
  • Inflammation: Protective reaction to damage or infection. Inflammation is characterized by redness, swelling, heat and pain. It is aimed at destroying the pathogen and the restoration of damaged tissues. However, chronic inflammation can be harmful to health.
  • Complement: The protein system that enhances the ability of antibodies and phagocytes to destroy microorganisms, and also causes inflammation.

1.2. Adaptive immunity: accurate and long -term protection

Adaptive (acquired) immunity develops throughout life in response to the influence of specific antigens (molecules that are recognized by the immune system as foreign). He has a “memory”, which allows him to react faster and more efficiently when re -contact with the same antigen. Adaptive immunity is divided into two main types:

  • Humoral immunity: Mediated by b-lymphocytes (B cells), which produce antibodies (immunoglobulins). Antibodies are associated with antigens, neutralize them or “mark” them to destroy other cells of the immune system. There are various types of antibodies (IGG, IGM, IGA, IGE, IGD), each of which performs certain functions.
  • Cellular immunity: Mediated by T-lymphocytes (T-cells). There are various types of T cells:
    • T-highpers (CD4+): “Help” other cells of the immune system, including B cells and cytotoxic T cells. They distinguish cytokines that regulate the immune response.
    • Cytotoxic T cells (CD8+): Destroy cells infected with viruses, cancer cells and other abnormal cells, directly “attacking” them.
    • Regulatory T cells (Treg): The immune response is suppressed, preventing autoimmune reactions and excessive inflammation.

1.3. Immune memory: the key to long -term protection

After primary contact with the antigen, some B cells and T cells become memory cells. These cells circulate in the body for a long time and are ready to respond quickly and effectively when re -contact with the same antigen. It is on this principle that vaccination is based: it “teaches” the immune system to recognize and fight certain pathogens, creating an immune memory.

1.4. Factors affecting immunity

The function of the immune system is affected by many factors, including:

  • Age: Immunity weakens with age (immunostation). This is due to a decrease in the quantity and activity of immune cells.
  • Nutrition: Insufficient consumption of the necessary nutrients, such as vitamins, minerals and proteins, can weaken the immunity.
  • Stress: Chronic stress suppresses the immune function. He releases stress hormones, such as cortisol, which can reduce the activity of immune cells.
  • Dream: A lack of sleep disrupts the immune function. During sleep, the body produces cytokines that play an important role in the regulation of the immune response.
  • Physical activity: Moderate physical activity strengthen immunity. They improve blood circulation and contribute to the migration of immune cells. However, excessive physical activity can temporarily suppress the immune function.
  • Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can weaken immunity.
  • Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune function.
  • Environment: The influence of environmental pollutants, such as tobacco smoke and pesticides, can weaken the immune system.
  • Intestinal microbia: The intestinal microbia plays an important role in the regulation of immune function. The variety and balance of microorganisms in the intestines affect the activity of immune cells and the production of immunomodulating substances.

II. Vitamins and minerals: key elements for maintaining immune defense

Vitamins and minerals play a vital role in maintaining the normal function of the immune system. They participate in many immune processes, including the activation of immune cells, the production of antibodies and the regulation of inflammation. The deficiency of certain vitamins and minerals can weaken the immunity and increase susceptibility to infections.

2.1. Vitamin C (ascorbic acid)

  • The role in the immunity:
    • Antioxidant protection: protects cells from damage by free radicals, which are formed during inflammation and infection.
    • Stimulation of immune cells: stimulates the production and activity of neutrophils, macrophages and T-lymphocytes.
    • Strengthening the barrier function of the skin: participates in the synthesis of collagen, which is necessary to maintain the integrity of the skin.
    • Reducing the duration and severity of colds: some studies show that vitamin C intake can reduce the duration and severity of the common cold, especially in people who are subject to intensive physical exertion or located in conditions of cold.
  • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, spinach.
  • Recommended dosage: 75 mg for women, 90 mg for men. During the period of illness or with an increased need for vitamin C, the dosage can be increased, but caution should be observed to avoid side effects (for example, stomach disorders).
  • Bad: Vitamin C is available in various forms: ascorbic acid (the most common and affordable form), sodium ascorbate (softer for the stomach), liposomal vitamin C (is better absorbed).

2.2. Vitamin D (calciferol)

  • The role in the immunity:
    • Regulation of immune cells: affects the activity of T-lymphocytes, B lymphocytes and dendritic cells. It helps regulate the immune response, preventing excessive inflammation.
    • Strengthening antimicrobial protection: stimulates the production of antimicrobial peptides (for example, Katelicidin), which help to fight infections.
    • Reducing the risk of respiratory infections: many studies show the relationship between vitamin D deficiency and an increased risk of respiratory infections such as influenza and acute respiratory viral infections. The intake of vitamin D can reduce this risk, especially in people with vitamin D.
  • Sources: Sunlight (synthesized in the skin under the influence of ultraviolet rays), oily fish (salmon, tuna, sardines), egg yolks, enriched products (milk, cereals).
  • Recommended dosage: 600 IU (international units) for adults. People with vitamin D deficiency may require a higher dosage, which should be determined by the results of blood tests and on the recommendation of a doctor.
  • Bad: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective, as it is better absorbed and increases the level of vitamin D in the blood.

2.3. Vitamin E (Tocopherol)

  • The role in the immunity:
    • Antioxidant protection: protects cells from damage by free radicals.
    • Strengthening the function of T-lymphocytes: stimulates the activity of T-lymphocytes and increases their ability to fight infections.
    • Support for immunity in the elderly: vitamin E can improve the immune function in older people in whom immunity weakens with age.
  • Sources: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower), avocado, spinach.
  • Recommended dosage: 15 mg for adults.
  • Bad: Vitamin E is available in various forms: alpha-tocopherol (the most common form), mixed tocopherols (contain various forms of vitamin E).

2.4. Vitamin A (Retinol)

  • The role in the immunity:
    • Maintaining the integrity of the mucous membranes: necessary to maintain the health of the mucous membranes of the respiratory tract, intestines and eyes, which are important barriers against infections.
    • Stimulation of immune cells: affects the activity of T-lymphocytes, B lymphocytes and NK cells.
    • Strengthening antimicrobial protection: participates in the production of antimicrobial peptides.
  • Sources: Animal products (liver, fish oil, egg yolks), dairy products, as well as in the form of beta-carotene (predecessor of vitamin A) in vegetables and fruits (carrots, pumpkin, sweet potatoes, spinach).
  • Recommended dosage: 900 mcg for men, 700 mcg for women. It is important to observe moderation in the use of vitamin A, since its excess can be toxic.
  • Bad: Vitamin A is available in various forms: retinol, retinilpalmitate, beta-carotene. Beta-carotene is considered a safer form, since the body converts it into vitamin and only as necessary.

2.5. Zinc

  • The role in the immunity:
    • The development and functioning of immune cells: necessary for the normal development and functioning of T-lymphocytes, B lymphocytes and NK cells.
    • Antioxidant protection: participates in the work of antioxidant enzymes that protect cells from damage to free radicals.
    • Strengthening the barrier function of the skin: participates in the healing of wounds and maintaining the integrity of the skin.
    • Reducing the duration of the common cold: Taking zinc at the beginning of a cold can reduce its duration and severity.
  • Sources: Seafood (oysters, crabs), red meat, poultry, legumes (beans, lentils), nuts, seeds.
  • Recommended dosage: 11 mg for men, 8 mg for women.
  • Bad: Zinc is available in various forms: zinc citrate, zinc gluconate, zinc picoline. Some forms of zinc are better absorbed than others. Taking zinc can cause side effects, such as nausea and vomiting.

2.6. Selenium

  • The role in the immunity:
    • Antioxidant protection: is a component of antioxidant enzymes (for example, glutathioneperoxidase) that protect the cells from damage to free radicals.
    • Regulation of immune cells: affects the activity of T-lymphocytes, B-lymphocytes and NK cells.
    • Strengthening antiviral protection: Selenium can increase the antiviral protection of the body.
  • Sources: Brazilian nuts, seafood, meat, bird, eggs, sunflower seeds.
  • Recommended dosage: 55 μg for adults.
  • Bad: Selenium is available in various forms: selenometerine (better absorbed), sodium selenite.

2.7. Iron

  • The role in the immunity:
    • Development and functioning of immune cells: it is necessary for the normal development and functioning of T-lymphocytes, B-lymphocytes and NK cells.
    • Oxygen transfer: iron is a component of hemoglobin, which tolerates oxygen to cells, including immune cells.
    • Strengthening antimicrobial protection: Iron is involved in the work of enzymes that destroy microorganisms.
  • Sources: Red meat, poultry, fish, legumes (beans, lentils), spinach, enriched products (cereals).
  • Recommended dosage: 8 mg for men, 18 mg for women (to menopause).
  • Bad: Iron is available in various forms: hemic iron (preferably absorbed, contained in animal products), non -meter iron (contained in plant products). Iron intake can cause side effects, such as constipation and stomach disorder.

III. Plant dietary supplements: the strength of nature in the immunity service

Many plants contain biologically active compounds that have immunomodulating properties. These compounds can enhance the immune function, reduce inflammation and protect the cells from damage. Plant dietary supplements can be a useful addition to a healthy lifestyle to maintain immunity.

3.1. Room sa

  • The role in the immunity:
    • Stimulation of immune cells: stimulates the production and activity of macrophages, neutrophils and NK cells.
    • Strengthening antiviral protection: has antiviral properties and can suppress the reproduction of viruses.
    • Reducing the duration and severity of colds: many studies show that the intake of Echinacea can reduce the duration and severity of the cold.
  • Forms: Root extract, grass extract, tincture, capsules, tablets.
  • Side effects: Rarely, but allergic reactions, stomach disorder are possible.
  • Contraindications: Autoimmune diseases, allergies to plants of the Astro family.

3.2. Garlic

  • The role in the immunity:
    • Antimicrobial properties: contains allicin, which has antibacterial, antiviral and antifungal properties.
    • Stimulation of immune cells: stimulates the activity of NK cells and macrophages.
    • Antioxidant protection: contains antioxidants that protect the cells from damage to free radicals.
  • Forms: Fresh garlic, garlic powder, garlic extract, garlic oil, capsules, tablets.
  • Side effects: Unpleasant odor from the mouth, heartburn, stomach disorder.
  • Contraindications: Reception of anticoagulants (diluting blood drugs), stomach ulcer.

3.3. Ginger

  • The role in the immunity:
    • Anti -inflammatory properties: contains a gingerol that has anti -inflammatory properties and can reduce inflammation in the body.
    • Antioxidant protection: contains antioxidants that protect the cells from damage to free radicals.
    • Relief of the symptoms of colds and influenza: ginger can alleviate the symptoms of colds and influenza, such as nausea, sore throat and nasal congestion.
  • Forms: Fresh ginger, ginger powder, ginger extract, ginger tea, capsules, tablets.
  • Side effects: Heartburn, stomach disorder.
  • Contraindications: Reception of anticoagulants (drugs thinning), stones in the gall bladder.

3.4. Turmeric (curcumin)

  • The role in the immunity:
    • Anti -inflammatory properties: contains curcumin, which has powerful anti -inflammatory properties and can reduce inflammation in the body.
    • Antioxidant protection: contains antioxidants that protect the cells from damage to free radicals.
    • Immunomodulating properties: can affect the activity of T-lymphocytes, b-lymphocytes and NK cells.
  • Forms: Turmeric in powder, turmeric extract, capsules, tablets. Kurkumin is poorly absorbed, therefore it is recommended to take it in combination with piperin (contained in black pepper), which improves its absorption.
  • Side effects: Rarely, but a disorder of the stomach, nausea are possible.
  • Contraindications: Reception of anticoagulants (drugs thinning), stones in the gall bladder.

3.5. Astragal

  • The role in the immunity:
    • Stimulation of immune cells: stimulates the production and activity of macrophages and T-lymphocytes.
    • Antioxidant protection: contains antioxidants that protect the cells from damage to free radicals.
    • Strengthening antiviral protection: has antiviral properties and can suppress the reproduction of viruses.
  • Forms: Root extract, capsules, tablets, powder.
  • Side effects: Rarely, but a stomach disorder, allergic reactions are possible.
  • Contraindications: Autoimmune diseases, pregnancy, breastfeeding.

3.6. Chernai Elder (Sambuk)

  • The role in the immunity:
    • Antiviral properties: contains anthocyans that have antiviral properties and can suppress the reproduction of viruses, especially influenza viruses.
    • The reduction in the duration and severity of the influenza: many studies show that taking an extract of Buzina Black can reduce the duration and severity of the influenza.
    • Antioxidant protection: contains antioxidants that protect the cells from damage to free radicals.
  • Forms: Extract of berries, syrup, capsules, tablets. It is important to use only berry extract, since other parts of the plant can be toxic.
  • Side effects: Rarely, but a disorder of the stomach, nausea are possible.
  • Contraindications: Pregnancy, breastfeeding, autoimmune diseases.

IV. Probiotics and prebiotics: Support for immunity through intestinal health

The intestinal microbia, which is a set of microorganisms that inhabit our intestines, plays an important role in the regulation of immune function. Probiotics and prebiotics can help maintain intestinal health and, therefore, strengthen immunity.

4.1. Probiotics

  • Definition: Living microorganisms, which, when used in sufficient quantities have a beneficial effect on the health of the owner.
  • The role in the immunity:
    • Improving the barrier function of the intestine: probiotics help strengthen the mucous membrane of the intestine, preventing the penetration of pathogens into the body.
    • Stimulation of immune cells: affect the activity of T-lymphocytes, B-lymphocytes and NK cells.
    • Competition with pathogens: probiotics compete with pathogenic microorganisms for nutrients and places of attachment in the intestines, thereby suppressing their growth.
    • Decrease in inflammation: probiotics can reduce inflammation in the intestines and throughout the body.
  • Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi), probiotic additives.
  • Probiotics strains: Various probiotics strains have different properties. The most common strains include:
    • Lactobacillus (For example, Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus plants): They help improve digestion, strengthen immunity and fight diarrhea.
    • Bifidobacterium (For example, Bifidobacterium bifidum, Bifidobacterium long, Bifidobacterium child): They help improve digestion, strengthen immunity and fight constipation.
    • Saccharomyces boulardii: Helps to fight diarrhea caused by antibiotics.
  • Choosing a probiotic supplement: When choosing a probiotic supplement, you should pay attention to:
    • The number of living bacteria (some kind of colony -forming units): It is recommended to choose additives containing at least 1 billion CFO.
    • Probiotics strains: choose strains that meet your needs.
    • Resistance to gastric acid and bile: make sure that probiotics are resistant to gastric acid and bile so that they can reach the intestines alive.
  • Side effects: At the beginning of the intake of probiotics, temporary side effects, such as bloating and gas formation, may occur.

4.2. Prebiotics

  • Definition: Interesting food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines.
  • The role in the immunity:
    • Support for the growth of beneficial bacteria: prebiotics provide food for beneficial bacteria in the intestines, contributing to their growth and reproduction.
    • Improving the barrier function of the intestine: beneficial bacteria feeding on prebiotics produce short -chain fatty acids (KCHK), such as butyrate, which strengthen the intestinal mucosa.
    • Reducing inflammation: KCHK has anti -inflammatory properties and can reduce inflammation in the intestines and throughout the body.
  • Sources: Onions, garlic, asparagus, bananas, artichokes, oats, apples, chicory, Jerusalem artichoke.
  • Types of prebiotics:
    • Inulin: contained in chicory, Jerusalem artichoke, onion, and garlic.
    • Frictoligosaccharides (phos): Contained in bananas, asparagus, Luke, and garlic.
    • Galactooligosaccharides (state): Contained in legumes, dairy products.
    • Reset starch: contained in cooled boiled potatoes, rice and legumes.
  • Side effects: At the beginning of taking prebiotics, temporary side effects, such as bloating and gas formation, may occur.

V. Other dietary supplements: additional means to strengthen immunity

In addition to vitamins, minerals, plant dietary supplements and probiotics, there are other biologically active additives that can have a positive effect on the immune system.

5.1. Beta-glucan

  • Definition: Polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants.
  • The role in the immunity:
    • Stimulation of immune cells: Macrophages, neutrophils and NK cells activate.
    • Strengthening antimicrobial protection: they can increase anti -bacterial, antiviral and antifungal protection.
    • Decrease in inflammation: have anti -inflammatory properties.
  • Sources: Yeast (for example, Saccharomyces cerevisiae), mushrooms (for example, Shiitaka, Reishi, Maitaka), oats, barley.
  • Forms: Capsules, tablets, powder.
  • Side effects: Rarely, but a stomach disorder, allergic reactions are possible.

5.2. Colenen

  • Definition: The main structural protein of connective tissue, including skin, bones, cartilage and tendons.
  • The role in the immunity:
    • Maintaining the integrity of the mucous membranes: collagen is an important component of the mucous membranes of the respiratory tract and intestines, which are important barriers against infections.
    • Improving the barrier function of the intestine: collagen can help strengthen the mucous membrane of the intestine and prevent the “leak” of the intestines (increased permeability of the intestinal wall).
    • Decrease in inflammation: some studies show that collagen can have anti -inflammatory properties.
  • Sources: Bone broth, gelatin, collagen additives.
  • Forms: Powder, capsules, tablets, drinks.
  • Side effects: Rarely, but a stomach disorder, allergic reactions are possible.

5.3. L-lutamine

  • Definition: Amino acid, which plays an important role in metabolism and functioning of immune cells.
  • The role in the immunity:
    • Support for immune cells: L-lutamine is an important source of energy for immune cells, especially for lymphocytes.
    • Improving the barrier function of the intestine: L-lutamine helps to restore the intestinal mucosa and improve its barrier function.
    • Decrease in inflammation: L-lutamine can reduce inflammation in the intestines and throughout the body.
  • Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, spinach, parsley, cabbage, l-lutamine additives.
  • Forms: Powder, capsules, tablets.
  • Side effects: Rarely, but a disorder of the stomach, nausea are possible.

5.4. Omega-3 fatty acids

  • Definition: Polyunsaturated fatty acids that are necessary for human health.
  • The role in the immunity:
    • Decrease in inflammation: omega-3 fatty acids, such as EPC (eicosapstacracentenoic acid) and DGC (preshase acid), have anti-inflammatory properties and can reduce inflammation in the body.
    • Regulation of immune cells: affect the activity of T-lymphocytes, B-lymphocytes and NK cells.
    • Improving the barrier function of the intestine: they can improve the barrier function of the intestine and reduce the permeability of the intestinal wall.
  • Sources: Fat fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts, omega-3 additives (fish oil, krill oil, omega-3 vegetarian sources from algae).
  • Forms: Capsules, liquid oil.
  • Side effects: Fish taste, stomach disorder.

VI. General recommendations for strengthening immunity (in addition to dietary supplements)

Bades can be a useful addition to a healthy lifestyle to maintain immunity, but they are not a replacement for a balanced diet, regular physical exercises, enough sleep and stress control.

  • Balanced nutrition: Use a variety of fruits, vegetables, whole grain products, low -fat proteins and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
  • Regular physical exercises: Do moderate physical exercises for at least 150 minutes a week.
  • Sufficient sleep: Sleep at least 7-8 hours a day.
  • Stress management: Use stress management methods such as meditation, yoga or nature walks.
  • Refusal of smoking: Smoking weakens the immune system.
  • Moderate alcohol consumption: Excessive alcohol use weakens the immune system.
  • Regular hand washing: Wash your hands thoroughly with soap and water for at least 20 seconds, especially after visiting public places and before eating.
  • Vaccination: Make all the necessary vaccinations to protect against infectious diseases.
  • Regular medical examinations: Regularly visit a doctor for preventive examinations and health consultations.

VII. Important warnings and recommendations for the use of dietary supplements

  • Consultation with a doctor: Before you start taking any dietary supplements, be sure to consult a doctor, especially if you have any

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