How to choose dietary supplement for immunity

How to choose dietary supplement for immunity: full guide to promote health

Section 1: Understanding the immune system and its needs

1. Immune system: Fundamentals.

   The immune system is a complex network of cells, tissues, organs and processes that protect the body from diseases. It recognizes and neutralizes pathogens, such as bacteria, viruses, fungi and parasites, and also removes damaged or cancer cells. Effective work of the immune system is crucial for maintaining health and protecting against various diseases.

   • Inborn immunity: The first line of protection, including physical barriers (leather, mucous membranes), chemical barriers (acidity of the stomach, enzymes), and immune cells, such as macrophages and neutrophils. He reacts quickly, but not specifically, to any signs of danger.

   • Acquired immunity: A slower, but specific, but specific reaction, developing in response to specific pathogens. It includes b-lymphocytes (produce antibodies) and T-lymphocytes (kill infected cells or help other immune cells). The acquired immunity has immunological memory, which allows it to respond faster and more efficiently to repeated meetings with the same pathogen.

   • The role of antibodies: Antibodies are proteins produced by b-lymphocytes, which are associated with pathogens and neutralize them, or mark them to destroy other immune cells.

   • Tsitokins and immune regulation: Cytokins are signal molecules that regulate the immune response, coordinating the actions of various immune cells. They can strengthen or weaken the immune response, depending on the context.

2. Factors affecting immunity.

   The effectiveness of the immune system is influenced by many factors, both external and internal. Understanding these factors is crucial for maintaining strong immunity.

   • Age: The immune system of newborn and elderly people is less effective than in middle -aged people. In newborns, the immune system is not yet fully developed, and in older people it gradually weakens.

   • Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune system.

   • Stress: Chronic stress suppresses the immune system, increasing the risk of infections.

   • Dream: The lack of sleep also weakens the immune system, reducing the production of immune cells and cytokines.

   • Physical activity: Moderate physical activity strengthens the immune system, and excessive can suppress it.

   • Diseases: Some diseases, such as HIV/AIDS, autoimmune diseases and cancer, can significantly weaken the immune system.

   • Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.

   • Smoking and alcohol: Smoking and excessive alcohol use weaken the immune system.

   • Environment: Environmental pollution and the effects of toxins can negatively affect the immune system.

3. Signs of weakened immunity.

   Signs of weakened immunity can be different, but often include:

   • Frequent colds and infections: More frequent and long colds, flu, sore throats, bronchitis and other infections.

   • Slow wound healing: The wounds heal more slowly than usual.

   • Chronic fatigue: A sense of constant fatigue and weakness, even after rest.

   • Digestive problems: Diarrhea, constipation, bloating and other digestive problems.

   • Skin rashes and allergies: Frequent skin rashes, allergies and other skin problems.

   • Recurrent infections: Repeated infections such as herpes or thrush.

4. When you should think about taking dietary supplements for immunity.

   Dad for immunity can be useful in the following situations:

   • Frequent diseases: If you are often sick with a cold or other infections.

   • Chronic stress: If you are in a state of chronic stress.

   • Inal meals: If you do not get enough nutrients from your diet.

   • Recovery after illness: For recovery after illness or surgery.

   • Age: Elderly people whose immune system is weakened.

   • Seasonal changes: During seasonal changes, when the risk of diseases increases.

Section 2: Overview of the main dietary supplements for immunity

1. Vitamin C (ascorbic acid).

   Vitamin C is a powerful antioxidant that plays an important role in maintaining the immune system. It helps to protect the cells from damage, stimulates the production and function of immune cells, and promotes wound healing.

   • The mechanism of action: Vitamin C contributes to the synthesis of collagen necessary to maintain the integrity of the skin and mucous membranes, which are the first line of protection against infections. It also increases the production and activity of leukocytes (white blood cells), which play a key role in the fight against infections. In addition, vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals.

   • Advantages: Strengthening immunity, reducing the duration and severity of colds, protection against oxidative stress, improving wound healing.

   • Output forms: Tablets, capsules, powders, chewing tablets, sparkling tablets, injection solutions.

   • Recommended dosage: It is usually recommended 500-1000 mg per day. Higher doses (up to 2000 mg) can be used at the first signs of colds.

   • Side effects: In high doses, vitamin C can cause stomach disorder, diarrhea and nausea.

   • Contraindications: Individual intolerance, some kidney diseases (oxalate stones).

   • The best sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.

2. Vitamin D (cholegalciferol).

   Vitamin D plays an important role in regulating the immune system. It helps to activate immune cells and promotes their proper work. Vitamin D deficiency is associated with an increased risk of infections and autoimmune diseases.

   • The mechanism of action: Vitamin D binds to vitamin D (VDR) receptors on immune cells, such as T-lymphocytes and B lymphocytes, and regulates their activity. It contributes to the production of antimicrobial peptides that help fight infections. In addition, vitamin D is involved in the regulation of inflammatory processes in the body.

   • Advantages: Strengthening immunity, reducing the risk of infections, improving bone health, mood regulation.

   • Output forms: Capsules, tablets, oil solutions, chewing tablets.

   • Recommended dosage: It is usually recommended 600-800 IU per day. People with vitamin D deficiency may require a higher dose that the doctor must prescribe.

   • Side effects: In high doses, vitamin D can cause nausea, vomiting, weakness and constipation.

   • Contraindications: Individual intolerance, hypercalcemia (increased level of calcium in the blood).

   • The best sources: Bold fish (salmon, mackerel, tuna), egg yolks, enriched products (milk, juices). Getting vitamin D from sunlight (synthesis in the skin under the influence of ultraviolet rays).

3. Zinc.

   Zinc is necessary for the proper operation of the immune system. It is involved in the development and functioning of immune cells, as well as in the production of antibodies. Zinc deficiency can weaken the immune system and increase the risk of infections.

   • The mechanism of action: Zinc is involved in the regulation of many immune processes, including the development and activation of T-lymphocytes and b lymphocytes, antibodies synthesis, and a function of natural killers (NK cells). It also has antioxidant properties and helps to protect the cells from damage.

   • Advantages: Strengthening immunity, reducing the duration of colds, improving wound healing, supporting the health of the skin.

   • Output forms: Tablets, capsules, loafers, syrups.

   • Recommended dosage: It is usually recommended 8-11 mg per day.

   • Side effects: In high doses, zinc can cause nausea, vomiting, diarrhea and a decrease in the level of copper in the body.

   • Contraindications: Individual intolerance.

   • The best sources: Meat, seafood, nuts, seeds, legumes.

4. Selenium.

   Selenium is an important trace element that plays a role in the functioning of the immune system. It helps to protect the cells from damage, stimulates the production of antibodies, and supports the activity of immune cells.

   • The mechanism of action: Selenium is a component of enzymes called selenoproteins, which have antioxidant properties and protect the cells from damage caused by free radicals. He also plays a role in the regulation of an immune response and supports the activity of immune cells.

   • Advantages: Strengthening immunity, protection against oxidative stress, supporting the health of the thyroid gland.

   • Output forms: Tablets, capsules, liquid additives.

   • Recommended dosage: It is usually recommended 55 μg per day.

   • Side effects: In high doses, selenium can cause nausea, vomiting, diarrhea, hair loss and nerves damage.

   • Contraindications: Individual intolerance.

   • The best sources: Brazilian walnut, tuna, eggs, sunflower seeds.

5. Probiotics.

   Probiotics are living microorganisms that benefit health when they are consumed in sufficient quantities. They improve the balance of intestinal microflora, which plays an important role in the immune system.

   • The mechanism of action: Probiotics compete with harmful bacteria in the intestines, preventing their growth and reproduction. They also stimulate the production of immune cells and cytokines, which helps to strengthen the immune response. In addition, probiotics help restore the balance of intestinal microflora after taking antibiotics.

   • Advantages: Improving digestion, strengthening immunity, reducing the risk of infections, supporting intestinal health.

   • Output forms: Capsules, tablets, powders, yogurts, fermented products.

   • Recommended dosage: Depends on a specific strain and product. It is usually recommended to consume products containing several billions of Co (colony -forming units) probiotics per day.

   • Side effects: In some cases, probiotics can cause bloating, gases and stomach disorder.

   • Contraindications: Individual intolerance.

   • The best sources: Yogurt, kefir, quashcast, kimchi, misso.

6. SOUTHINEAILA.

   Echinacea is a plant that is traditionally used to strengthen the immune system. It can help reduce the duration and severity of the cold.

   • The mechanism of action: Echinacea stimulates the production of immune cells and cytokines, which helps to fight infections. It also has anti -inflammatory properties.

   • Advantages: Strengthening immunity, reducing the duration and severity of the common cold.

   • Output forms: Capsules, tablets, liquid extracts, teas.

   • Recommended dosage: Depends on the specific product. Follow the instructions on the packaging.

   • Side effects: In some cases, echinacea can cause allergic reactions.

   • Contraindications: Individual intolerance, autoimmune diseases.

7. Elder (Sambucus).

   Buzina is a berry that has antiviral and antioxidant properties. It can help reduce the duration and severity of influenza and colds.

   • The mechanism of action: Buzina contains anthocyans that have antioxidant properties and help protect the cells from damage. It also contains compounds that can block the penetration of viruses into cells.

   • Advantages: Strengthening immunity, reducing the duration and severity of influenza and colds.

   • Output forms: Syriaps, capsules, tablets, loafers.

   • Recommended dosage: Depends on the specific product. Follow the instructions on the packaging.

   • Side effects: In some cases, an elderberry can cause stomach disorder.

   • Contraindications: Individual intolerance. Do not use raw berries of an elderberry, as they can be toxic.

8. Beta-glucan.

   Beta-glucans are polysaccharides that are found in the cell walls of mushrooms, yeast and some plants. They have immunomodulating properties and can help strengthen the immune system.

   • The mechanism of action: Beta-glucans are associated with receptors on immune cells, such as macrophages and neutrophils, and activate them. This leads to an increase in the immune response and increased resistance to infections.

   • Advantages: Strengthening the immunity, reducing the risk of infections, supporting intestinal health.

   • Output forms: Capsules, tablets, powders.

   • Recommended dosage: Depends on the specific product. Follow the instructions on the packaging.

   • Side effects: In some cases, beta-glucans can cause bloating and gases.

   • Contraindications: Individual intolerance.

   • The best sources: Mushrooms (Shiitaka, Reishi, Mataka), yeast, oats, barley.

9. Solo root (Glycyrhiza Glabra).

   The root of the licorice contains glycyrisic acid, which has antiviral, anti -inflammatory and immunomodulating properties.

   • The mechanism of action: Glycyrisinic acid can block the penetration of viruses into cells and stimulate the production of interferon, which is an important component of the immune system. It also has anti -inflammatory properties.

   • Advantages: Support for the immune system, alleviating the symptoms of colds and influenza, improving the health of the respiratory tract.

   • Output forms: Capsules, tablets, liquid extracts, teas.

   • Recommended dosage: Depends on the specific product. Follow the instructions on the packaging.

   • Side effects: In high doses, the root of the licorice can cause an increase in blood pressure and fluid retention in the body.

   • Contraindications: Individual intolerance, hypertension, kidney disease, pregnancy.

Section 3: Criteria for choosing dietary supplements for immunity

1. Composition and dosage.

   Carefully study the composition of dietary supplements. Make sure that it contains ingredients that have proven their effectiveness in strengthening immunity. Pay attention to the dosage of each ingredient. The dosage should be sufficient to achieve the desired effect, but not exceed safe limits.

2. The form of release.

   Choose the form of release, which is most convenient for you. Tablets, capsules, powders, liquid extracts — the choice depends on your personal preferences.

3. Quality and safety.

   Choose a dietary supplement from trusted manufacturers who comply with quality and safety standards. Look for products that have undergone independent testing and certification.

4. Reviews and recommendations.

   Read the reviews of other users about dietary supplements that interest you. Pay attention to the reviews of doctors and other specialists.

5. Price.

   Compare the prices of various dietary supplements. Not always the most expensive product is the best.

6. Individual needs.

   When choosing dietary supplements, take into account your individual needs and health status. If you have any diseases, consult your doctor before taking dietary supplements.

7. Possible interactions with drugs.

   If you take any medicine, make sure that dietary supplement does not interact with them. Consult a doctor or pharmacist.

8. Allergies and intolerance.

   If you have allergies or intolerance, carefully study the composition of dietary supplements to make sure that it does not contain ingredients that can cause an allergic reaction.

9. The presence of quality certificates.

   Buy dietary supplements with quality certificates (for example, GMP — Good Manufactoring Practice) confirming that the product is produced in accordance with the established standards.

10. The manufacturer’s reputation.

    Study the reputation of the manufacturer. Famous and respected companies, as a rule, are more responsible for the quality of their products.

Section 4: how to take dietary supplement for immunity correctly

1. Follow the dosage recommendations.

   Do not exceed the recommended dosage indicated on the packaging.

2. Take the dietary supplement regularly.

   To achieve the best effect, take dietary supplements regularly, in accordance with the instructions.

3. Take a dietary supplement with or without food.

   Some dietary supplements are better absorbed with food, while others are on an empty stomach. Follow the recommendations on the packaging.

4. Drink enough water.

   During the use of dietary supplements, drink enough water to ensure the normal functioning of the body.

5. Do not combine a few dietary supplements at the same time.

   Do not combine several dietary supplements at the same time without consulting a doctor, as this can lead to undesirable interactions.

6. Follow your condition.

   During the reception of dietary supplements, follow your condition. If you notice any side effects, stop taking dietary supplements and consult a doctor.

7. Do not replace dietary supplements with full food.

   Bad should not replace good nutrition. A balanced diet rich in vitamins, minerals and antioxidants is the basis for maintaining strong immunity.

8. Combine a dietary supplement with a healthy lifestyle.

   To achieve the best results, combine a dietary supplement with a healthy lifestyle, including a sufficient amount of sleep, regular physical activity and stress management.

9. Do not take dietary supplement for a long time without a break.

   It is recommended to take breaks in the intake of dietary supplements so that the body does not get used to them.

10. Consult a doctor.

    Before taking any dietary supplements, especially if you have any diseases or you take medicines, consult your doctor.

Section 5: Alternative ways to strengthen immunity

1. Balanced diet.

   The basis of strong immunity is a balanced diet, rich in vitamins, minerals and antioxidants. Include fruits, vegetables, whole grain products, lean meat, fish and nuts in your diet.

2. A sufficient amount of sleep.

   The lack of sleep weakens the immune system. Try to sleep at least 7-8 hours a day.

3. Regular physical activity.

   Moderate physical activity strengthens the immune system. Do physical exercises for at least 30 minutes a day, several times a week.

4. Stress management.

   Chronic stress suppresses the immune system. Find the ways to cope with stress, such as meditation, yoga, walking in nature or communication with friends and family.

5. Maintaining a healthy weight.

   Obesity can weaken the immune system. Try to maintain healthy weight.

6. Refusal of smoking and abuse of alcohol.

   Smoking and excessive alcohol use weaken the immune system. Refuse these bad habits.

7. Regular wash of the hands.

   Frequent washing of hands with soap and water helps to prevent the spread of infections.

8. Vaccination.

   Vaccination is an effective way to protect against many infectious diseases.

9. Maintaining a healthy intestinal microflora.

   Healthy intestinal microflora plays an important role in the immune system. Use products rich in probiotics and prebiotics.

10. Sunny baths (in moderate quantities).

    Staying in the sun helps the body produce vitamin D, which is important for the immune system. However, do not abuse sunbathing to avoid burns and skin damage.

11. Avoid contact with sick people.

    If possible, avoid contact with sick people to reduce the risk of infection.

12. Maintaining air humidity.

    Dry air can irritate the mucous membranes of the respiratory tract and increase the risk of infections. Support the humidity in the room at the level of 40-60%.

13. Regular ventilation.

    Protect the room regularly to ensure the influx of fresh air.

14. Limiting sugar consumption.

    Excessive sugar consumption can weaken the immune system. Limit the consumption of sweet drinks and products.

15. The use of enough water.

    A sufficient amount of water is necessary for the normal functioning of the body and maintaining the immune system.

Section 6: common errors when choosing dietary supplements for immunity

1. Self -medication without consulting a doctor.

   Do not self -medicate without consulting a doctor. The doctor will help you determine which dietary supplement you really need, and choose the optimal dosage.

2. The choice of dietary supplements based on advertising or friends’ advice.

   Do not choose dietary supplements only on the basis of advertising or friends’ advice. Consider your individual needs and health status.

3. Buying dietary supplements in unreliable sources.

   Do not buy dietary supplements in unreliable sources, such as non-state online stores or street merchants. There is a risk of acquiring a fake or poor -quality product.

4. Waiting for an instant effect.

   Do not expect an instant effect from taking dietary supplements. It takes time and regular reception to achieve the result.

5. Ignoring contraindications and side effects.

   Carefully study the contraindications and side effects of dietary supplements. If you have any doubts, consult your doctor.

6. Exceeding the recommended dosage.

   Do not exceed the recommended dosage of dietary supplements. This can lead to undesirable side effects.

7. Replacing dietary supplements with a full food and a healthy lifestyle.

   Do not replace dietary supplements with a full food and a healthy lifestyle. Bad is only an addition to a healthy lifestyle, and not its replacement.

8. Reception of dietary supplements, excluding interaction with medicines.

   Reception of dietary supplements without taking into account interaction with drugs can lead to undesirable consequences. Consult a doctor or pharmacist.

9. Ignoring allergic reactions.

   If you have an allergic reaction to dietary supplements, immediately stop taking it and consult a doctor.

10. A long reception of the same dietary supplement without a break.

    A long -term intake of the same dietary supplement without a break can lead to the addiction of the body and a decrease in the effectiveness of the drug. It is recommended to take breaks in the reception.

Section 7: Final recommendations

The choice of dietary supplements for immunity is a responsible step that requires an attentive approach. Consider your individual needs, health status, composition and quality of the product, as well as consult your doctor before the reception. Remember that dietary supplement is only an addition to a healthy lifestyle, and not its replacement. A balanced diet, enough sleep, regular physical activity and stress management is the basis of strong immunity. Observing these recommendations, you can strengthen your immune system and protect yourself from diseases.

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