Effective dietary supplements to protect against colds

Effective dietary supplements to protect against colds: Guide to strengthen immunity and prevention of SARS

I. Introduction: cold — an enemy who can be defeated

A cold, or acute respiratory viral disease (SARS), is one of the most common diseases in the world. Each year, millions of people suffer from a cold, cough, sore throat and other unpleasant symptoms. Although a cold usually takes place independently within a week or two, it can significantly reduce the quality of life, affect performance and even lead to complications.

Fortunately, there are ways to strengthen immunity and increase the body’s resistance to colds. One of these methods is to take biologically active additives (dietary supplements) that contain vitamins, minerals, plant extracts and other beneficial substances. However, it is important to understand which dietary supplements are really effective, how to take them correctly and what factors must be taken into account when choosing.

II. Understanding the immune system: the basis for protection against a cold

To understand how dietary supplements can help in the prevention of colds, you need to have an idea of ​​how the immune system works. The immune system is a complex network of cells, tissues and organs that protects the body from pathogens, such as viruses, bacteria and fungi.

A. The components of the immune system:

• Inborn immunity: The first line of protection, including physical barriers (skin, mucous membranes), as well as immune cells, such as macrophages and neutrophils, which destroy pathogens in a non -specific way.
• Acquired immunity: A more complex system that develops throughout life in response to the effects of antigens (substances that cause an immune response). The key cells of the acquired immunity are lymphocytes:
  • B-lymphocytes: Produce antibodies that neutralize pathogens and help other immune cells destroy them.
  • T-lymphocytes: Divided into:
    • T-highpers (CD4+): Coordinate the immune response, activating other immune cells.
    • Cytotoxic T-lymphocytes (CD8+): Destroy cells infected with viruses or bacteria.

B. Factors affecting the immune system:

Many factors can affect the functioning of the immune system, including:

• Age: The immune system is weakening with age (immunostation).
• Nutrition: The lack of vitamins, minerals and other nutrients can weaken the immune system.
• Stress: Chronic stress suppresses the immune function.
• Dream: The lack of sleep reduces the activity of immune cells.
• Physical activity: Moderate physical activity strengthens the immunity, and excessive loads can weaken it.
• Related diseases: Chronic diseases, such as diabetes and autoimmune diseases, can disrupt the immune system.
• Medication: Some drugs, such as corticosteroids, can suppress immunity.

III. The role of dietary supplements in strengthening immunity and the prevention of colds

Bades can help strengthen immunity and increase the body’s resistance to colds, replenishing the deficiency of nutrients, maintaining the activity of immune cells and exerting antioxidant effects.

A. The most important dietary supplements for the prevention of colds:

1. Vitamin C (ascorbic acid):

   • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also plays an important role in the functioning of immune cells, such as neutrophils and lymphocytes, stimulates the production of interferon (protein, which prevents the reproduction of viruses) and improves iron absorption.
   • Efficiency: Numerous studies have shown that vitamin C can reduce the duration and severity of a cold, especially in people involved in intense physical exercises or exposed to cold. However, vitamin C does not prevent a cold in general.
   • Dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. For the prevention of colds, you can take higher doses (up to 2000 mg per day), but you should take into account possible side effects, such as stomach disorder.
   • Output forms: Vitamin C is available in various forms, including tablets, capsules, powders and sparkling tablets. Choose quality products from reliable manufacturers.

2. Vitamin D:

   • The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It activates immune cells, such as macrophages and T-lymphocytes, and stimulates the production of antimicrobial peptides that destroy pathogens. Vitamin D deficiency is associated with increased susceptibility to infections, including colds and influenza.
   • Efficiency: Studies have shown that the intake of vitamin D can reduce the risk of acute respiratory viral infections, especially in people with a deficiency of this vitamin.
   • Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU. However, many people need higher doses, especially in the winter months, when sunlight is not enough. It is recommended to take a blood test for vitamin D (25 (OH) D) and consult a doctor to determine the optimal dosage.
   • Output forms: Vitamin D is available in the form of capsules, tablets, drops and oil solutions. Vitamin D3 (cholecalciferol) is better absorbed by the body than vitamin D2 (ergocalciferol).

3. Zinc:

   • The mechanism of action: Zinc plays an important role in the functioning of immune cells, such as T-lymphocytes and NK cells (natural killers). It also has antiviral properties and can block the reproduction of some viruses that cause a cold.
   • Efficiency: Studies have shown that the use of zinc within the first 24 hours after the appearance of symptoms of colds can reduce its duration and severity.
   • Dosage: The recommended daily zinc dose for adults is 8-11 mg. For the prevention of colds, you can take 15-30 mg of zinc per day. Taking high doses of zinc (more than 40 mg per day) should be avoided for a long time, as this can lead to copper deficiency.
   • Output forms: Zinc is available in the form of tablets, capsules, loafers and syrups. A zinc in the form of a gluconate or acetate is better absorbed than a zinc in the form of an oxide.

4. SOUTINATEA:

   • The mechanism of action: Echinacea is a plant tool that stimulates the immune system, increasing the activity of macrophages and NK cells. It also has anti -inflammatory and antiviral properties.
   • Efficiency: Some studies have shown that Echinacea can reduce the duration and severity of the cold, as well as reduce the risk of its development. However, research results are contradictory.
   • Dosage: The recommended dose of echinacea varies depending on the type and form of release. Carefully read the instructions on the package.
   • Output forms: Echinacea is available in the form of tablets, capsules, liquid extracts and tea.
   • Cautions: Echinacea is not recommended for people with autoimmune diseases, pregnant and lactating women.

5. Black Buzina (Sambucus Nigra):

   • The mechanism of action: Black elderberry extract contains antioxidants and compounds that have antiviral properties. They can block the penetration of viruses into cells and reduce their reproduction.
   • Efficiency: Studies have shown that taking an extract of black bezine can reduce the duration and severity of a cold and influenza.
   • Dosage: The recommended dose of the black bezine extract varies depending on the form of release. Carefully read the instructions on the package.
   • Output forms: Black elderberry extract is available in the form of syrups, capsules, pastilles and chewing pills.

6. Probiotics:

   • The mechanism of action: Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on health. They improve the composition of the intestinal microflora, which strengthens the immune system. The intestines are an important center of immunity, and a healthy microflora helps to protect the body from pathogens.
   • Efficiency: Studies have shown that the intake of probiotics can reduce the risk of acute respiratory viral infections and reduce their duration.
   • Dosage: The recommended dose of probiotics varies depending on the strain and the product. Choose products containing billions of colony -forming units (CFU).
   • Output forms: Probiotics are available in the form of capsules, tablets, powders and yogurts.
   • Popular strains: Lactobacillus And Bifidobacterium are one of the most common and studied strains of probiotics.

7. Garlic:

   • The mechanism of action: Garlic contains allicin, a compound that has antibacterial, antiviral and antifungal properties. It also stimulates the immune system.
   • Efficiency: Some studies have shown that taking garlic can reduce the risk of colds and reduce its duration.
   • Dosage: It is recommended to use 1-2 cloves of garlic per day or take garlic additives.
   • Output forms: Garlic is available in the form of fresh cloves, powder, capsules and extracts.

8. Ginger:

   • The mechanism of action: Ginger has anti -inflammatory and antioxidant properties. He can also help alleviate the symptoms of colds, such as sore throat and cough.
   • Efficiency: Ginger does not prevent colds, but can help alleviate the symptoms.
   • Dosage: It is recommended to use 1-2 grams of ginger per day or drink ginger tea.
   • Output forms: Ginger is available in the form of fresh root, powder, capsules and tea.

9. Beta-glucan:

   • The mechanism of action: Beta-glucans are polysaccharides that are contained in the cell walls of mushrooms, yeast and cereals. They stimulate the immune system, activating macrophages and other immune cells.
   • Efficiency: Studies have shown that the intake of beta-glucans can reduce the risk of acute respiratory viral infections and reduce their duration.
   • Dosage: The recommended dose of beta-glucans varies depending on the source and product. Carefully read the instructions on the package.
   • Output forms: Beta-glucans are available in the form of capsules and powders.

10. Selenium:

    • The mechanism of action: Selenium is an important trace element that plays a role in the functioning of the immune system and has antioxidant properties. It is necessary for the proper operation of glutathioneperoxidase, an enzyme that protects the cells from damage to free radicals.
    • Efficiency: Selena deficiency can weaken the immune system and increase susceptibility to infections. Reception of selenium can strengthen immunity, especially in people with a deficiency of this trace element.
    • Dosage: The recommended daily dose of selenium for adults is 55 μg.
    • Output forms: Selenium is available in the form of tablets and capsules.
    • Cautions: Reception of high doses of selenium (more than 400 mcg per day) can be toxic.

B. How to choose the right dietary supplement:

• Consult a doctor: Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any diseases or you take medications.
• Choose quality products: Buy dietary supplements from reliable manufacturers who conduct quality control and comply with production standards. Pay attention to the availability of quality certificates.
• Read the composition: Carefully study the composition of the dietary supplement and make sure that it contains active ingredients in sufficient dosage. Avoid products containing artificial dyes, flavors and preservatives.
• Observe the dosage: Do not exceed the recommended dosage of dietary supplements.
• Consider the individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
• Be realistic: Bades are not a replacement for a healthy lifestyle. They should be used in combination with proper nutrition, sufficient sleep and regular physical activity.

IV. A comprehensive approach to the prevention of colds:

Reception of dietary supplements is only one of the elements of an integrated approach to the prevention of colds. To strengthen the immunity and increase the body’s resistance to SARS, it is also necessary to follow the following recommendations:

• Healthy nutrition: Eas enough fruits, vegetables, whole grain products and low -fat proteins. Limit the consumption of sugar, processed products and alcohol.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Regular physical activity: Do moderate physical exercises for at least 30 minutes a day.
• Stress management: Find the ways to cope with stress, such as meditation, yoga or walking in nature.
• Hygiene: Wash your hands with soap and water regularly, especially after visiting public places.
• Avoid contact with sick people: Try to avoid contact with people who have symptoms of colds or influenza.
• Vaccination: Make a flu vaccine annually.
• Air moisture: Support the optimal humidity in the room, especially in the winter months.
• Refusal of smoking: Smoking weakens the immune system and increases the risk of infections.

V. Possible side effects and contraindications of dietary supplements

Despite the fact that dietary supplements are generally considered safe, it is important to know about possible side effects and contraindications.

• Vitamin C: In high doses can cause stomach disorder, diarrhea and nausea.
• Vitamin D: In high doses, can cause hypercalcemia (increased level of calcium in the blood), nausea and weakness.
• Zinc: In high doses can cause nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can lead to copper deficiency.
• SOUTINATEA: It can cause allergic reactions in people with allergies to plants of the Astro family (chamomile, calendula, sunflower). It is not recommended for people with autoimmune diseases, pregnant and lactating women.
• Black Black: It can cause a slight disorder of the stomach.
• Probiotics: In rare cases, gas formation and bloating can cause.
• Garlic: It can cause heartburn, belching and unpleasant odor from the mouth.
• Ginger: In large quantities can cause heartburn and disorder of the stomach.
• Beta-glucan: In rare cases, allergic reactions can cause.
• Selenium: In high doses, it can be toxic and cause hair loss, nausea and damage to the nerves.

Contraindications:

Bades can be contraindicated in some diseases and conditions, such as:

• Autoimmune diseases
• Pregnancy and breastfeeding
• Allergy to Bada component
• Kidney and liver diseases
• Taking some drugs

Before taking any dietary supplement, it is recommended to consult a doctor to make sure that they are safe for you.

VI. Conclusion: Bada — assistants, not a panacea

Bades can be a useful addition to a healthy lifestyle and help strengthen immunity and increase the body’s resistance to colds. However, it is important to remember that dietary supplements are not panacea and cannot replace healthy diet, sufficient sleep, regular physical activity and other important factors. With the right choice and use of dietary supplements, they can become an effective tool in the fight against colds and maintaining health. Always consult a doctor before taking any dietary supplements to make sure their safety and effectiveness for your specific case.