A selection of dietary supplement to improve immunity - Yes Global продукция

A selection of dietary supplement to improve immunity: deep analysis and guidance

Understanding the immune system: Fundamentals and key players

The immune system is a complex network of cells, tissues and organs that protects the body from diseases. It works, recognizing and destroying pathogens, such as bacteria, viruses, fungi and parasites, as well as abnormal cells, such as cancer cells. An effective immune system is the key to good health and resistance to various diseases.

Two main types of immunity:

Inborn immunity: This is the first line of the body’s defense, represented by barriers (skin, mucous membranes), fagocytic cells (macrophages, neutrophils) and other components that immediately react to threats. Congenital immunity does not have specificity, that is, reacts to a wide range of pathogens the same.
Acquired immunity: It develops after exposure to pathogens or vaccines. It is characterized by specificity and memory, that is, it can more effectively fight a specific pathogen when repeated. The key players of the acquired immunity are lymphocytes:
- T-lymphocytes (T cells): There are pathogens presented by other cells, and destroy infected cells or coordinate the immune response. There are various types of T cells: T-highpers, cytotoxic T cells and regulatory T cells.
- B-lymphocytes (B cells): Produce antibodies that are associated with pathogens and neutralize them or facilitate their destruction by other cells of the immune system.

Factors affecting the immune system:

The effectiveness of the immune system is influenced by many factors, including:

Age: The immune system weakens with age (immunostation).
Nutrition: The lack of nutrients can weaken the immune system.
Stress: Chronic stress suppresses the immune function.
Dream: The lack of sleep violates immune processes.
Physical activity: Moderate physical activity strengthens the immune system, while excessive loads can suppress it.
Diseases: Some diseases (for example, HIV) directly affect the immune system.
Medicines: Some drugs (for example, immunosuppressants) weaken the immune system.
Environmental factors: Environmental pollution can negatively affect the immune function.

The role of dietary supplements in maintaining immunity:

Biologically active additives (dietary supplements) can play an auxiliary role in maintaining the health of the immune system, especially in conditions of lack of nutrients or increased stress. However, it is important to remember that dietary supplements are not a replacement for a healthy lifestyle, including a balanced diet, sufficient sleep, regular physical activity and stress management. In addition, before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs.

Vitamins for immunity: key players and their functions

Vitamins play a crucial role in the functioning of the immune system. The deficiency of certain vitamins can significantly weaken the immune response and increase susceptibility to infections.

Vitamin C (ascorbic acid): One of the most famous immunostimulants. Vitamin C is a powerful antioxidant, protects cells from damage to free radicals, participates in the synthesis of collagen (important for the barrier function of the skin and mucous membranes), stimulates the production and function of leukocytes (especially neutrophils and lymphocytes), and also increases the level of interferon, protein, which fights viral infections. The disadvantage of vitamin C is associated with increased susceptibility to infections, especially respiratory. The recommended daily dose (RSD) of vitamin C is 75 mg for women and 90 mg for men, but during the period of increased incidence, the dose can be increased according to the recommendation of the doctor. Sources: citrus fruits, berries, kiwi, pepper, broccoli.
Vitamin D (calciferol): Plays an important role in the regulation of the immune system. Vitamin D promotes the activation of T-lymphocytes that destroy infected cells, and regulates the production of cytokines, proteins that control inflammatory processes. Vitamin D deficiency is associated with an increased risk of autoimmune diseases, respiratory tract infections and other infections. Most of the population suffers from vitamin D deficiency, especially in the winter months. Vitamin D RSD is 600 IU (international units) for adults up to 70 years and 800 IU for adults over 70 years old, but the optimal dose can vary depending on the level of vitamin D in the blood. Sources: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals), sunlight (skin synthesizes vitamin D under the influence of ultraviolet rays). Hobleciferol (vitamin D3) is often used as a dietary supplement, which is better absorbed than ergocalciferol (vitamin D2).
Vitamin A (Retinol): It is necessary to maintain the integrity of the mucous membranes, which are an important barrier against infections. Vitamin and also participates in the development and functioning of immune cells, such as T-lymphocytes and B lymphocytes. Vitamin A deficiency can increase susceptibility to respiratory and other infections. Vitamin A RSD is 900 mcg for men and 700 μg for women. Sources: liver, carrots, sweet potatoes, spinach, pumpkin. It is important to remember that excess vitamin A can be toxic, therefore it is not recommended to exceed the recommended doses. Bada carotene, the predecessor of vitamin A, which the body converts into vitamin A is often used as a dietary supplement, as necessary, which reduces the risk of an overdose.
Vitamin E (tocopherol): A powerful antioxidant protects cells from damage to free radicals and supports the function of immune cells. Vitamin E can also improve the immune response to vaccines. Vitamin E RSD is 15 mg. Sources: vegetable oils (sunflower, olive, soybean), nuts, seeds, spinach, broccoli.
B vitamins B: They play an important role in the energy exchange and functioning of the nervous system, which indirectly affects the immune system. Vitamin B6 (pyridoxin) is necessary for the production of antibodies and lymphocytes. Vitamin B12 (cobalamin) is necessary to divide cells and maintain health of the nervous system. Folic acid (vitamin B9) is necessary for the synthesis of DNA and RNA, which is important for the growth and division of immune cells. B vitamins deficiency can weaken the immune system and increase susceptibility to infections. RSD of B vitamins vary depending on the specific vitamin. Sources: meat, fish, poultry, eggs, dairy products, whole cereals, legumes, green leafy vegetables.

Minerals for immunity: essential elements to protect the body

Minerals, like vitamins, are indispensable nutrients necessary to maintain the normal function of the immune system. The deficiency of certain minerals can violate the immune response and increase susceptibility to infections.

Zinc (ZN): He plays a key role in many aspects of the immune system, including the development and function of immune cells, such as T-lymphocytes, B-lymphocytes and neutrophils. Zinc also has antioxidant properties and helps protect cells from damage to free radicals. Zinc deficiency is associated with an increased risk of infections, a slowdown in wound healing and a decrease in the immune response to vaccines. Zinc RSD is 11 mg for men and 8 mg for women. Sources: red meat, poultry, seafood (especially oysters), legumes, nuts, seeds, whole cereals. Zinc is often used in the form of zinc gluconate, zinc picoline or zinc citrate, which are well absorbed. It is important to remember that an excess of zinc can violate the absorption of other minerals such as copper.
Selenium (SE): A powerful antioxidant protects cells from damage to free radicals and supports the function of immune cells. Selenium is also necessary for the production of glutathionepexidase, an enzyme that plays an important role in protecting the body from oxidative stress. Selenium deficiency is associated with an increased risk of infections, autoimmune diseases and certain types of cancer. Selena RSD is 55 μg. Sources: Brazilian nuts (one of the richest sources of selenium), seafood, meat, bird, eggs, whole cereals. Selenium is often used in the form of selenomethyonin or sodium selenite.
Iron (FE): It is necessary to transfer oxygen to cells and for the functioning of many enzymes, including enzymes of the immune system. Iron also participates in the development and functioning of immune cells. Iron deficiency (iron deficiency anemia) can weaken the immune system and increase susceptibility to infections. Iron RSD is 8 mg for men and 18 mg for women (to menopause). Sources: red meat, poultry, fish, legumes, spinach, enriched cereals. Iron is often used in the form of iron of sulfate, iron fumarat or gluconate iron. To improve the absorption of iron, it is recommended to take it with vitamin C. It is important to remember that the excess of iron can be toxic.
Media (CU): It is necessary for the functioning of many enzymes, including enzymes of the immune system. Copper is also involved in the development and functioning of immune cells. The shortage of copper can weaken the immune system and increase susceptibility to infections. RSD copper is 900 mcg. Sources: seafood, nuts, seeds, legumes, whole cereals, liver.
Magnus (MG): It plays an important role in many physiological processes, including the functioning of the immune system. Magnesium helps regulate inflammation, supports the function of immune cells and improves the immune response to vaccines. Magnesium deficiency can weaken the immune system and increase susceptibility to infections. Magnesium RSD is 400 mg for men and 310 mg for women. Sources: green leafy vegetables, nuts, seeds, legumes, whole cereals.

Plant dietary supplements for immunity: the strength of nature on guarding health

Many plants have immunomodulating properties and can help strengthen the immune system.

Echinacea (Echinacea): One of the most popular plant tools to strengthen immunity. Echinacea stimulates phagocytosis (the process of absorption and destruction of pathogens), increases the activity of immune cells, such as macrophages and neutrophils, and has antiviral properties. Echinacea can help reduce the duration and severity of a cold and influenza. Available in various forms, including capsules, tablets, tinctures and teas. It is recommended to start taking echinacea at the first signs of the disease. It is not recommended to take echinacea for a long time (more than 8 weeks) without consulting a doctor.
Black Buzina (Sambucus Nigra): Busy berries contain antioxidants and anthocyans, which have antiviral and anti -inflammatory properties. Busina Black can help reduce the duration and severity of the flu. Available in various forms, including syrups, capsules, tablets and candies.
Astragalus (Astragalus): Adaptogen, which helps the body adapt to stress and strengthens the immune system. Astral stimulates the production of immune cells and increases their activity. It is traditionally used in Chinese medicine to strengthen immunity and protect against infections.
Garlic (Allium sativum): Contains allicin, a compound that has antibacterial, antiviral and antifungal properties. Garlic can help strengthen the immune system and protect against infections. You can eat raw, add to food or taken in the form of capsules or tablets.
Ginger (Zingiber Officinale): It has anti -inflammatory and antioxidant properties. Ginger can help strengthen the immune system and alleviate the symptoms of colds and influenza. You can eat fresh, added to tea or food, or taken in the form of capsules or tablets.
Kurkuma (Curcuma longa): Contains curcumin, a compound that has powerful anti -inflammatory and antioxidant properties. Kurkumin can help strengthen the immune system and protect against chronic diseases. It is recommended to use turmeric with black pepper, as the pipin contained in black pepper improves the absorption of turmeric.
Ginseng (Panax Ginseng): Adaptogen, which helps the body adapt to stress and strengthens the immune system. Ginseng stimulates the production of immune cells and increases their activity. It is traditionally used in Asian medicine to strengthen immunity and increase energy.

Probiotics and prebiotics for immunity: intestinal health — immunity health

The intestines are a house for trillions of microorganisms, which make up the intestinal microbiota. The intestinal microbiota plays an important role in the functioning of the immune system. Probiotics and prebiotics can help improve intestinal health and strengthen immunity.

Probiotics: Living microorganisms, which, when used in sufficient quantities have a beneficial effect on health. Probiotics help restore the balance of intestinal microbiots, suppress the growth of pathogenic microorganisms, stimulate the immune system and improve digestion. Probiotics strains, such as Lactobacillus And Bifidobacteriummost studied and proved their effectiveness in strengthening immunity.
Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. Prebiotics stimulate the growth and activity of probiotics, improving intestinal health and strengthening immunity. The prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).

Acceptance of probiotics and prebiotics can help strengthen the immune system, reduce the risk of infections and improve the overall state of health. It is recommended to use probiotics and prebiotics in the complex to achieve the maximum effect (synbiotics). Sources of probiotics: yogurt, kefir, sauerkraut, kimchi, tea mushroom. Sources of prebiotics: onions, garlic, artichokes, bananas, asparagus, root of chicory.

Other dietary supplements for immunity: additional support for protecting the body

In addition to vitamins, minerals and plant remedies, there are other dietary supplements that can help strengthen the immune system.

Beta-glucan: Polysaccharides contained in the cell walls of bacteria, fungi, yeast and cereals. Beta-glucans stimulate the immune system, increase the activity of immune cells and improve their ability to destroy pathogens. Beta-glucans can help strengthen immunity and protect against infections.
Coenzim Q10 (COQ10): An antioxidant that plays an important role in energy metabolism and protection of cells from damage to free radicals. COQ10 can help strengthen the immune system and improve the overall state of health.
Omega-3 fatty acids: Unsaturated fatty acids that have anti -inflammatory properties and support the function of immune cells. Omega-3 fatty acids can help strengthen the immune system and protect against chronic diseases. Sources: fatty fish (salmon, tuna, mackerel), linseed oil, chia seeds, walnuts.
N-Acetylcistein (NAC): An antioxidant that helps protect the cells from damage by free radicals and dilutes mucus in the respiratory tract. NAC can help strengthen the immune system and alleviate the symptoms of respiratory infections.
L-Lisin: Amino acid, which is necessary for the synthesis of proteins and for the functioning of the immune system. L-Lisin can help strengthen immunity and protect against viral infections such as herpes.

How to choose dietary supplements for immunity: Practical Guide

The choice of dietary supplements to strengthen immunity can be a difficult task, given the wide range of products in the market. The following recommendations will help you make the right choice:

Consult a doctor: Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs. The doctor can evaluate your health status, identify a shortage of nutrients and recommend the most suitable dietary supplements.
Define your goals: Determine which aspects of the immune system you want to support. For example, if you often suffer from colds and influenza, vitamin C, echinacea and an elderberry black can be useful to you. If you experience chronic stress, adaptogens, such as astral and ginseng, may be useful to you.
Study the composition of the product: Carefully study the composition of the product and make sure that it contains the necessary vitamins, minerals or plant extracts in sufficient dosage. Pay attention to the presence of additional ingredients, such as fillers, binders and dyes.
Choose a quality product: Choose dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
Consider the form of release: Bades are available in various forms of release, including capsules, tablets, powders, liquids and chewing sweets. Choose a form that is most convenient for you to use.
Observe the dosage: Strictly observe the recommended dosage indicated on the packaging of the product. Do not exceed the recommended dose, as this can lead to undesirable side effects.
Be patient: The results from receiving dietary supplements are not always noticeable immediately. To achieve the optimal effect, it is necessary to take dietary supplements regularly for several weeks or months.
Follow your condition: Carefully follow your condition and inform the doctor about any side effects.

Important comments and warnings

Bades are not drugs and are not intended for the treatment or prevention of any diseases.
Bades should not replace a balanced diet and a healthy lifestyle.
Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs.
Do not exceed the recommended doses of dietary supplements.
If any side effects occur, stop taking the dietary supplement and consult a doctor.
Keep dietary supplements inaccessible to children.
Get dietary supplements only in reliable pharmacies or from trusted suppliers.
Do not believe an advertisement promising miraculous healing from all diseases with the help of dietary supplements.
Always read the product label before use.

Interaction of dietary supplements with drugs: risks and precautions

Taking dietary supplement simultaneously with drugs can lead to undesirable interactions that can affect the effectiveness of drugs or cause side effects. Therefore, before taking dietary supplements, it is necessary to inform your doctor about all the drugs that you take, including prescription drugs, over -the -counter drugs and other dietary supplements.

Examples of possible interactions:

Vitamin K: It can reduce the effectiveness of anticoagulants (drugs that thin blood), such as warfarin.
St. John’s wort is perforated: It can interact with many drugs, including antidepressants, contraceptive tablets and drugs for HIV treatment.
Grapefruit juice: It can interact with many drugs, including statins (drugs that reduce cholesterol) and some antibiotics.
Zinc: It can reduce the effectiveness of some antibiotics.
Iron: It can reduce the effectiveness of some drugs for the treatment of thyroid diseases.

It is important to remember that these are only a few examples of possible interactions. Therefore, always consult a doctor before taking dietary supplements, especially if you take any drugs.

The role of a healthy lifestyle in maintaining immunity

Bad can play an auxiliary role in maintaining the health of the immune system, but they will not replace a healthy lifestyle. Balanced nutrition, sufficient sleep, regular physical activity and stress management are key factors to maintain a strong immune system.

Balanced nutrition: Include a variety of fruits, vegetables, whole cereals, legumes, nuts, seeds, low -fat meat, poultry and fish in your diet. Limit the consumption of processed products, sugar and saturated fats.
Sufficient sleep: Sleep at least 7-8 hours a day. The lack of sleep weakens the immune system and increases susceptibility to infections.
Regular physical activity: Do with moderate physical activity of at least 150 minutes a week. Physical activity strengthens the immune system and improves the overall state of health.
Stress management: Set the stress control methods such as meditation, yoga or deep breathing. Chronic stress suppresses the immune function.
Refusal of smoking: Smoking weakens the immune system and increases the risk of infections.
Moderate alcohol consumption: Excessive alcohol use weakens the immune system.
Regular hand washing: Wash your hands with soap and water regularly to prevent the spread of infections.
Vaccination: Vaccination is an effective way to protect against many infectious diseases.

Compliance with a healthy lifestyle is the best way to maintain the health of the immune system and protect yourself from diseases.

New research and promising dietary supplements for immunity

Scientific research in the field of immunology is constantly developing, and new data on the influence of various dietary supplements on the immune system appear. Some of the promising dietary supplements that are currently being studied:

Melatonin: The hormone that regulates sleep and has antioxidant and anti -inflammatory properties. Preliminary studies show that melatonin can improve the immune response to vaccines and protect against infections.
Vitamin K2: Vitamin, which plays an important role in the health of bones and cardiovascular system. Some studies show that vitamin K2 can also have an immunomodulating effect.
Spermidin: Polyamine, which plays an important role in cell growth and autophagy (cell self -cleaning process). Preliminary studies show that spermin can improve the immune function and protect against age -related diseases.
Ladannik Extract (Cistus Incanus): A plant extract that has antiviral and antibacterial properties. Some studies show that incense extract can help reduce the duration and severity of respiratory infections.
Resveratrol: Polyphenol contained in red wine, grapes and berries. Resveratrol has antioxidant and anti -inflammatory properties. Preliminary studies show that resveratrol can improve the immune function and protect against chronic diseases.

Despite the promising results of preliminary studies, additional studies are needed to confirm the effectiveness and safety of these dietary supplements to strengthen immunity.

Frequently asked questions (FAQ)

Is it possible to take dietary supplements for immunity constantly? Some dietary supplements, such as vitamin C and vitamin D, can be taken constantly in recommended doses. Other dietary supplements, such as echinacea, are recommended to take courses, and not constantly. In any case, before taking the dietary supplement, you need to consult a doctor.
What dietary supplements are most effective for strengthening immunity? The effectiveness of dietary supplements to strengthen immunity depends on the individual characteristics of the body and the presence of a deficiency of nutrients. The most effective dietary supplements include vitamin C, vitamin D, zinc, selenium, echinacea and probiotics to strengthen immunity.
What dietary supplements should not be taken together? Circus and iron should not be taken together, since zinc can disrupt the absorption of iron. Also, vitamin K and anticoagulants should not be taken together, since vitamin K can reduce the effectiveness of anticoagulants. In any case, before taking the dietary supplement, you need to consult a doctor.
Can dietary supplements cause side effects? Yes, dietary supplements can cause side effects, especially when the recommended doses are exceeded. Side effects can include nausea, vomiting, diarrhea, allergic reactions and other symptoms. If any side effects occur, stop taking the dietary supplement and consult a doctor.
Where is it better to buy dietary supplements? It is recommended to buy dietary supplements in reliable pharmacies or from trusted suppliers to avoid fakes and low -quality products. Pay attention to the availability of quality certificates for products.