What dietary supplements to choose to support immunity: expert advice

Section 1: Understanding of immunity and its meaning

1. 1 Immune system: basics and mechanisms.

   1. 1. 1 Inborn immunity. Determination and key components (leather, mucous membranes, phagocytes, NK cells). Action mechanisms: barrier function, inflammatory reaction, complement activation. The role of cytokines in the regulation of congenital immunity. Examples of innate immune reactions: fever, cough, sneezing.
   2. 1. 2 Acquired immunity. Separation into humoral (B cells, antibodies) and cellular (T cells) immunity. Antigens and their recognition by the immune system. The formation of immunological memory. The role of T-Helper and cytotoxic T-lymphocytes. Mechanisms for neutralization of pathogens with antibodies.
   3. 1. 3 The organs of the immune system. Central organs (Timus, bone marrow) and peripheral organs (lymph nodes, spleen, tonsils). The role of each organ in the development and functioning of the immune system. The circulation of lymphocytes and their interaction with antigens.

2. 2 Factors affecting immunity.

   1. 2. 1 Age. Features of immunity in children (immunity of the immune system) and the elderly (immunostation). The role of Timus in the formation of immunity in childhood. Changes in lymphocytes and antibodies with age.
   2. 2. 2 Nutrition. The influence of a deficiency of nutrients (vitamins, minerals, proteins) on the immune function. The role of a balanced diet in maintaining the optimal operation of the immune system. The relationship between obesity and violation of the immune response.
   3. 2. 3 Stress. The influence of chronic stress on the immune function. The mechanisms of exposure to cortisol on lymphocytes and cytokines. The relationship between stress and increased susceptibility to infections.
   4. 2. 4 Dream. The effect of lack of sleep on the immune system. The role of sleep in the regulation of cytokines and the activity of NK cells. The connection between sleep disorders and the increased risk of diseases.
   5. 2. 5 Physical activity. The impact of moderate physical activity on the immune function. The role of physical exercises in improving the circulation of lymphocytes and reducing inflammation. The influence of excessive physical activity on immunity.
   6. 2. 6 Environmental factors. The effect of environmental pollution (heavy metals, pesticides) on the immune system. The role of toxins in impaired lymphocytes function and an increase in the risk of autoimmune diseases. The effect of ultraviolet radiation on the immune response.

3. 3 Signs of weakened immunity.

   1. 3. 1 Frequent colds. Determination of “frequent” colds (more than 4-6 times a year). The relationship between weakened immunity and increased susceptibility to respiratory infections. The role of chronic infections in the depletion of the immune system.
   2. 3. 2 Long -term recovery after diseases. Slow healing of wounds and scratches. Increased duration of symptoms after infections. The relationship between weakened immunity and a violation of regenerative processes.
   3. 3. 3 Chronic fatigue. A constant feeling of fatigue and weakness, not related to physical activity. The connection between chronic fatigue and impaired function of immune cells. The role of cytokines in the development of chronic fatigue syndrome.
   4. 3. 4 Problems with digestion. Frequent digestive disorders (diarrhea, constipation, bloating). The connection between intestinal immunity and the general immunity of the body. The role of dysbiosis in the weakening of immune protection.
   5. 3. 5 Allergic reactions. Increased sensitivity to allergens. Strengthening allergic reactions. The relationship between the imbalance of the immune system and the development of allergies. The role of IgE antibodies in allergic reactions.
   6. 3. 6 Skin problems. Frequent skin infections (herpes, fungus). Rashes, eczema, dermatitis. The connection between the immunity of the skin and the general immunity of the body. The role of immune cells in the development of skin diseases.

Section 2: Overview of dietary supplements to support immunity

4. 1 Vitamins.

   1. 1. 1 Vitamin C (ascorbic acid). The role in the stimulation of the production of leukocytes and antibodies. Antioxidant properties and cell protection from damage by free radicals. Participation in the synthesis of collagen and maintaining the barrier function of the skin. Recommended dosage and sources of vitamin C. Studies of vitamin C effectiveness in the prevention and treatment of colds.
   2. 1. 2 Vitamin D.. The role in the regulation of the immune response and the activation of immune cells. Influence on the production of antimicrobial peptides. The relationship between vitamin D deficiency and increased susceptibility to infections. Recommended dosage and sources of vitamin D (sunlight, food, additives). Studies of vitamin D effectiveness in the prevention of respiratory infections.
   3. 1. 3 Vitamin E. Antioxidant properties and protection of cell membranes from damage. The role in stimulating the immune response, especially in the elderly. The impact on the function of T cells and the production of antibodies. Recommended dosage and sources of vitamin E. Studies of vitamin E effectiveness in maintaining immunity.
   4. 1. 4 Vitamin a. The role in maintaining the integrity of the mucous membranes and barrier function. The impact on the function of T cells and the production of antibodies. The relationship between vitamin A deficiency and increased susceptibility to infections. Recommended dosage and sources of vitamin A. when consuming high doses of vitamin A.
   5. 1. 5 B vitamins b. The role in the energy exchange and functioning of the nervous system. Influence on the function of immune cells and antibodies. The connection between the deficiency of B vitamins and the weakening of immunity. Recommended dosages and sources of B vitamins B.

5. 2 Minerals.

   1. 2. 1 Zinc. The role in the development and functioning of immune cells. Influence on the production of cytokines and antibodies. The connection between zinc deficiency and increased susceptibility to infections. Recommended dosage and sources of zinc. Studies of zinc effectiveness in the prevention and treatment of colds.
   2. 2. 2 Selenium. Antioxidant properties and cell protection from damage. The role in the stimulation of the immune response and the regulation of inflammation. The impact on the function of T cells and the production of antibodies. Recommended dosage and sources of selenium. Studies of Selena’s effectiveness in maintaining immunity.
   3. 2. 3 Iron. The role in the transportation of oxygen and the functioning of immune cells. The impact on the production of antibodies and the activity of phagocytes. The relationship between iron deficiency and the weakening of immunity. Recommended dosage and sources of iron. Cautions when using iron additives.
   4. 2. 4 Copper. The role in the functioning of immune cells and the formation of antibodies. Antioxidant properties. Recommended dosage and copper sources. The importance of the balance of copper and zinc in the body.

6. 3 Probiotics and prebiotics.

   1. 3. 1 Probiotics. Determination and classification of probiotic bacteria (Lactobacillus, Bifidobacterium, etc.). The role in maintaining a healthy intestinal microflora. Influence on the immune system: stimulation of antibodies, activation of immune cells, regulation of inflammation. Recommended probiotics strains to support immunity. Forms of probitics release (capsules, powders, liquids). Studies of the effectiveness of probiotics in the prevention and treatment of infections.
   2. 3. 2 Prebiotics. Determination and classification of prebiotics (inulin, fructoligosaccharides, etc.). The role in the diet of probiotic bacteria and maintaining a healthy intestinal microflora. Influence on the immune system: stimulation of the growth of beneficial bacteria, improving the barrier function of the intestine, decrease in inflammation. Sources of prebiotics in nutrition. Combined use of probiotics and prebiotics (Sinbiotics).

7. 4 Plant immunomodulators.

   1. 4. 1 Room sa. Description of the species of Echinacea (Echinacea Purpurea, Echinacea Angustifolia, Echinacea Pallida). Action mechanisms: stimulation of phagocytosis, an increase in the number of leukocytes, the production of interferon. Studies of the effectiveness of echinacea in the prevention and treatment of colds. Echinacea output forms (extracts, tinctures, capsules). Contraindications and side effects.
   2. 4. 2 Ginseng. Description of ginseng species (Panax Ginseng, Panax Quinquefolius). Action mechanisms: stimulation of the immune system, increasing stress resistance, antioxidant properties. Studies of the effectiveness of ginseng in maintaining immunity. Ginseng release forms (extracts, capsules, tea). Contraindications and side effects.
   3. 4. 3 Garlic. Active components of garlic (allicin). Action mechanisms: antimicrobial, antiviral and immunomodulating properties. Studies of garlic effectiveness in the prevention and treatment of infections. Forms of the use of garlic (fresh, dried, extracts, additives).
   4. 4. 4 Ginger. Active components of ginger (gingerol). Action mechanisms: anti -inflammatory, antioxidant and immunomodulating properties. Studies of ginger effectiveness in maintaining immunity and alleviating the symptoms of colds. Forms of consumption of ginger (fresh, dried, tea, capsules).
   5. 4. 5 Turmeric. Active component of turmeric (curcumin). Action mechanisms: anti -inflammatory, antioxidant and immunomodulating properties. Studies of the effectiveness of curcumin in maintaining immunity and reducing inflammation. Forms of use of turmeric (powder, capsules). The importance of using turmeric with piperin to improve the absorption of curcumin.
   6. 4. 6 Black Buzina (Sambucus Nigra). Contains anti -vocals with antioxidant and antiviral properties. Studies of the effectiveness of Busina Black in reducing the duration and severity of the influenza. Black bezins (syrup, capsules, loafers).

8. 5 Other dietary supplements.

   1. 5. 1 Beta-glucan. Polysaccharides obtained from mushrooms, yeast and cereals. Action mechanisms: stimulation of immune cells (macrophages, NK cells). Studies of the effectiveness of beta-glucans in maintaining immunity and preventing infections. Forms of release of beta-glucans (capsules, powders).
   2. 5. 2 Coenzim Q10 (COQ10). The antioxidant involved in the production of energy in cells. The role in maintaining the function of immune cells and reducing inflammation. Recommended dosage and form of release COQ10 (capsules, tablets).
   3. 5. 3 Amino acids (glutamine, Arginine). The role in the functioning of immune cells and the synthesis of antibodies. Influence on wound healing and tissue regeneration. Recommended dosages and sources of amino acids.
   4. 5. 4 Mushrooms (Reishi, Shiitaka, Cordyceps). Used in traditional medicine to maintain immunity. Beta-glucans and other active substances contain. Studies of the effectiveness of mushrooms in maintaining the immune function. Forms of mushroom release (extracts, capsules, powders).

Section 3: How to choose the right dietary supplement for immunity

9. 1 Consultation with a doctor or specialist.

   1. 1. 1 The need for consultation. The importance of consulting a doctor before taking any dietary supplements, especially in the presence of chronic diseases, pregnancy or breastfeeding.
   2. 1. 2 Discussion of health and goals. Determination of individual needs and goals of receiving dietary supplements. Discussion of existing diseases, drugs taken and possible contraindications.
   3. 1. 3 Individual selection of dietary supplements. The help of a doctor in choosing the most suitable dietary supplements and dosages, taking into account the individual characteristics of the body.

10. 2 Studying composition and dosage.

    1. 2. 1 Attention to ingredients. A thorough study of the composition of the dietary supplement and checking the availability of active substances in a sufficient concentration. Avoiding products with excessive additives and artificial ingredients.
    2. 2. 2 Checking dosages. Compliance with the recommended dosages indicated on the packaging or recommended by the doctor. Avoiding the excess of dosages to avoid side effects.
    3. 2. 3 Forms of release. The choice of the most convenient form of dietary supplement (capsules, tablets, powders, fluids) depending on individual preferences and ease of reception.

11. 3 The selection of the manufacturer and certification.

    1. 3. 1 Reputation. The choice of dietary supplements from famous and reliable manufacturers with a good reputation in the market. Studying reviews about the manufacturer and its products.
    2. 3. 2 Quality certification. Checking the availability of quality certificates (GMP, ISO) and other conformity signs confirming the quality and safety of the dietary supplement. Search for independent laboratories conducting dietary supplements.
    3. 3. 3 The transparency of information. The manufacturer must provide complete and transparent information about the composition, dosages and production process of Bad.

12. 4 Accounting for individual characteristics.

    1. 4. 1 Age. Accounting for age -related features when choosing dietary supplements. Different dosages and output forms for children, adults and older people.
    2. 4. 2 Allergies and sensitivity. Checking the composition of the dietary supplement for allergens and components that cause individual intolerance.
    3. 4. 3 Chronic diseases. Accounting for chronic diseases and drugs taken when choosing dietary supplements. Consultation with a doctor to exclude interactions and contraindications.
    4. 4. 4 Pregnancy and breastfeeding. Special caution when choosing dietary supplements during pregnancy and breastfeeding. Consultation with a doctor before taking any dietary supplements.

13. 5 Combination of dietary supplements.

    1. 5. 1 Compatibility of ingredients. Checking compatibility of various dietary supplements and their components. Avoiding the simultaneous reception of dietary supplements with a similar action to avoid an overdose.
    2. 5. 2 Synergetic effect. The choice of dietary supplements that enhance each other’s action (for example, vitamin C and zinc, probiotics and prebiotics).
    3. 5. 3 Consultation with a doctor. Mandatory consultation with a doctor before starting a combined admission of dietary supplements.

Section 4: Life Life to maintain immunity

14. 1 Balanced diet.

    1. 1. 1 A variety of products. The use of various products rich in vitamins, minerals, antioxidants and fiber. The inclusion in the diet of fruits, vegetables, berries, herbs, whole grain products, legumes, nuts and seeds.
    2. 1. 2 A sufficient amount of protein. The use of a sufficient amount of protein necessary for the construction and restoration of tissues, as well as for the functioning of immune cells. Sources of protein: meat, fish, eggs, dairy products, legumes, nuts and seeds.
    3. 1. 3 Healthy fats. The use of healthy fats such as omega-3 fatty acids that have anti-inflammatory properties and support the immune function. Sources of omega-3 fatty acids: fatty fish, linseed oil, walnuts.
    4. 1. 4 Restriction of processed products and sugar. Limiting the use of processed products containing a lot of sugar, salt and trans fats. These products can weaken the immune system and increase the risk of diseases.
    5. 1. 5 Maintaining water balance. The use of a sufficient amount of water (1.5-2 liters per day) to maintain the optimal hydration of the body and the functioning of the immune system.

15. 2 Regular physical activity.

    1. 2. 1 Moderate training. Regular moderate physical training (walking, swimming, yoga) help improve blood and lymph circulation, reduce inflammation and strengthen the immune system.
    2. 2. 2 Avoiding overtraining. Avoiding excessive physical exertion that can weaken the immune system and increase the risk of diseases.
    3. 2. 3 Regularity of classes. It is recommended to engage in physical exercises for at least 150 minutes a week.

16. 3 A full -fledged dream.

    1. 3. 1 A sufficient amount of sleep. Sleep at least 7-8 hours a day to maintain optimal operation of the immune system.
    2. 3. 2 Sleep mode. Compliance with sleep and wakefulness, go to bed and get up at the same time every day.
    3. 3. 3 Comfortable sleeping conditions. Creating comfortable sleep conditions: a dark, quiet and cool room.
    4. 3. 4 Avoiding caffeine and alcohol before bedtime. Avoiding the use of caffeine and alcohol before bedtime, as they can disrupt sleep.

17. 4 Stress management.

    1. 4. 1 Relaxation techniques. The use of relaxation techniques (meditation, yoga, breathing exercises) to reduce stress.
    2. 4. 2 Hobbies and hobbies. Initiation of hobbies and hobbies that bring pleasure and help to relax.
    3. 4. 3 Social support. Maintaining social ties and communication with friends and family.
    4. 4. 4 Professional help. Appeal to a psychologist or psychotherapist if necessary.

18. 5 Hygiene and vaccination.

    1. 5. 1 Regular wash of the hands. Regular washing of hands with soap for 20 seconds to prevent the spread of infections.
    2. 5. 2 Avoiding the touch of the face. Avoiding the touch of the face with hands, especially in public places.
    3. 5. 3 Vaccination. Compliance with vaccination graph to protect against infectious diseases.

Section 5: Scientific research and evidence of dietary supplements

19. 1 Meta-analyzes and systematic reviews.

    1. 1. 1 Vitamin C.. A review of meta-analyzes and systematic reviews that evaluate the effectiveness of vitamin C in the prevention and treatment of colds. Analysis of research results showing the effect of vitamin C on the duration and severity of the symptoms of colds.
    2. 1. 2 Vitamin D.. A review of meta-analyzes and systematic reviews that evaluate the effectiveness of vitamin D in the prevention of respiratory infections. Analysis of research results showing the relationship between vitamin D deficiency and increased susceptibility to infections.
    3. 1. 3 Zinc. A review of meta-analyzes and systematic reviews that evaluate the effectiveness of zinc in the prevention and treatment of colds. Analysis of research results showing the effect of zinc on the duration and severity of the symptoms of colds.
    4. 1. 4 Room sa. A review of meta-analyzes and systematic reviews that evaluate the effectiveness of echinacea in the prevention and treatment of colds. Analysis of research results showing the influence of echinacea on the duration and severity of the symptoms of colds.
    5. 1. 5 Probiotics. A review of meta-analyzes and systematic reviews that evaluate the effectiveness of probiotics in the prevention and treatment of infections. Analysis of research results showing the influence of probiotics on the immune system and intestinal microflora.

20. 2 Clinical research.

    1. 2. 1 Randomized controlled studies (RCTs). Description of RCT as a gold standard of scientific research. Analysis of RCTs that evaluate the effectiveness of various dietary supplements for immunity. Assessment of the methodology and results of RCTs.
    2. 2. 2 Restrictions on clinical research. Discussion of restrictions on clinical research of dietary supplements, such as small samples, short duration of research and differences in the methodology.

21. 3 Scientific journals and databases.

    1. 3. 1 PubMed, Cochrane Library, Web of Science. Review of scientific journals and databases containing information about dedary research for immunity. Recommendations for the search for reliable information about dietary supplements.
    2. 3. 2 Criteria for assessing the reliability of information. Criteria for assessing the reliability of information about dietary supplements, such as the authority of the source, the presence of review and financing of research.

Section 6: Safety and side effects of dietary supplements

22. 1 General safety rules.

    1. 1. 1 Compliance with dosages. Strict adherence to the recommended dosages of dietary supplements to minimize the risk of side effects.
    2. 1. 2 Interaction with drugs. Accounting for possible interactions of dietary supplements with medications taken. Consultation with a doctor before starting dietary supplements with the simultaneous administration of drugs.
    3. 1. 3 Individual intolerance. Accounting for individual intolerance to dietary supplements. Checking the composition of the dietary supplement for allergens and components that cause individual intolerance.
    4. 1. 4 Contraindications. Accounting for contraindications for the use of dietary supplements in the presence of certain diseases or conditions.

23. 2 Side effects of the most common dietary supplements.

    1. 2. 1 Vitamin C.. Possible side effects of vitamin C (diarrhea, nausea, heartburn) at high doses.
    2. 2. 2 Vitamin D.. Possible side effects of vitamin D (hypercalcemia, nausea, weakness) with an overdose.
    3. 2. 3 Zinc. Possible side effects of zinc (nausea, vomiting, diarrhea) at high doses. The influence of zinc on the absorption of copper.
    4. 2. 4 Room sa. Possible side effects of echinacea (allergic reactions, digestive disorders). Contraindications for autoimmune diseases.
    5. 2. 5 Probiotics. Possible side effects of probiotics (bloating, gas formation) at the beginning of the intake. Rare cases of the development of systemic infections in people with weakened immunity.

24. 3 Special population groups.

    1. 3. 1 Children. Special caution in the use of dietary supplements in children. Using dietary supplements only as a doctor’s prescription.
    2. 3. 2 Pregnant and lactating women. Special caution when using dietary supplements during pregnancy and breastfeeding. Consultation with a doctor before taking any dietary supplements.
    3. 3. 3 Elderly people. Accounting for age -related features when using dietary supplements in older people. Possible interactions with the drugs taken.
    4. 3. 4 People with chronic diseases. Special caution in the use of dietary supplements in people with chronic diseases. Consultation with a doctor to exclude contraindications and interactions with medicines.

Section 7: Alternative approaches to maintaining immunity

25. 1 Traditional medicine and folk remedies.

    1. 1. 1 Recipes for strengthening immunity. A review of traditional recipes and folk remedies to strengthen immunity (tea with honey and lemon, decoctions of herbs, garlic with honey).
    2. 1. 2 Evaluation of efficiency and safety. Assessment of the effectiveness and safety of folk remedies. Consultation with a doctor before the use of folk remedies.

26. 2 Ayurveda and traditional Chinese medicine.

    1. 2. 1 The principles of strengthening immunity. A review of the principles of strengthening immunity in Ayurveda and traditional Chinese medicine (TKM). The role of nutrition, lifestyle and herbal medicine.
    2. 2. 2 Plants and herbs. A review of plants and herbs used in Ayurveda and TCM to strengthen immunity (Ashvaganda, Tulsey, ginseng). Consultation with a specialist before use.

27. 3 Homeopathy.

    1. 3. 1 Homeopathic preparations for immunity. Review of homeopathic preparations used to maintain immunity.
    2. 3. 2 The principles of homeopathic treatment. Description of the principles of homeopathic treatment and an individual approach to the patient.

Section 8: Final recommendations

28. 1 A comprehensive approach to maintaining immunity.

    1. 1. 1 Combination of dietary supplements and a healthy lifestyle. The importance of combining dietary supplements with a healthy lifestyle (balanced diet, regular physical activity, full sleep, stress management).
    2. 1. 2 Individual approach. The need for an individual approach to choosing dietary supplements and diet, taking into account the characteristics of the body and health status.
    3. 1. 3 Consultation with a specialist. Regular consultations with a doctor or a specialist to control the state of health and adjust the plan of admission of dietary supplements.

29. 2 Responsible attitude to health.

    1. 2. 1 Prevention of diseases. Taking measures to prevent diseases, such as vaccination, hygiene and strengthening immunity.
    2. 2. 2 Timely seeing a doctor. Timely seeking a doctor with the appearance of symptoms of diseases.

30. 3 Future research in the field of immunology and dietary supplements.

    1. 3. 1 Prospects for the development of science. A review of the prospects for the development of science in the field of immunology and dietary supplements. Expectations of new discoveries and developments.
    2. 3. 2 The importance of scientific research. Emphasizing the importance of scientific research to determine the effectiveness and safety of dietary supplements.