List of dietary supplement to maintain immunity

List of dietary supplements to maintain immunity: deep immersion in the world of immunomodulators and their validity

The immune system is a complex network of cells, tissues and organs that protect the body from pathogens, such as bacteria, viruses, fungi and parasites. Maintaining the optimal functioning of the immune system is critical of health and well -being. In addition to a healthy lifestyle, including a balanced diet, sufficient sleep and regular physical exercises, biologically active additives (dietary supplements) are often considered as a way to support immunity. However, it is important to understand that dietary supplements are not medicines and are not intended for the treatment or prevention of any diseases. Their role is the potential assistance to maintain the normal operation of the immune system, provided that they are reasonable to use and comply with the doctor’s recommendations. In this material, we will examine in detail the most popular and studied dietary supplements that are potentially useful for maintaining immunity, analyzing their action mechanisms, scientific evidence, potential risks and recommendations for use.

Vitamins:

1. Vitamin C (ascorbic acid): powerful antioxidant and immunostimulator.

• The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells of the immune system from damage caused by free radicals formed in the process of combating infections. It is involved in the synthesis of collagen necessary to maintain the integrity of the skin and mucous barriers that prevent the penetration of pathogens. Vitamin C stimulates the function of phagocytes (cells that absorb and destroy pathogens) and increases the production of interferon, protein with antiviral activity. It also promotes the proliferation and differentiation of T-lymphocytes and B-lymphocytes, key cells of adaptive immunity.
• Scientific evidence: Numerous studies demonstrate that vitamin C can reduce the duration and severity of colds. The meta-analyzes show a moderate, but statistically significant decrease in the duration of the symptoms of colds with the regular intake of vitamin C, especially in people who are subjected to intensive physical stress (for example, in athletes). However, the effectiveness of vitamin C in the prevention of the common cold remains controversial. Studies also study the potential role of vitamin C in the support of immunity with other viral infections, such as flu, although the results are not yet unambiguous.
• Potential risks and side effects: Vitamin C is generally considered safe subject to the recommended dosages. However, with high doses (more than 2000 mg per day), side effects can occur, such as stomach disorder, diarrhea, nausea and heartburn. Vitamin C can interact with some drugs such as anticoagulants and non -steroidal anti -inflammatory drugs (NSAIDs). People with kidney diseases should consult a doctor before taking vitamin C.
• Recommended dosage: The recommended daily vitamin C for adults is 75 mg for women and 90 mg for men. Doses from 200 to 1000 mg per day can be used to maintain immunity, divided into several tricks. It is important to consult a doctor to determine the optimal dosage, taking into account individual needs and health status.
• Output forms: Vitamin C is available in various forms, including tablets, capsules, chewing tablets, powders and fluids. The choice of form depends on personal preferences and ease of admission. It is important to pay attention to the quality of the product and the reputation of the manufacturer. The effectiveness of vitamin C in liposomal form can be higher due to improving absorption.

2. Vitamin D (Holekalciferol): key regulator of the immune system.

• The mechanism of action: Vitamin D plays an important role in the regulation of the immune system, acting on various immune cells, including macrophages, dendritic cells, T-lymphocytes and B-lymphocytes. It contributes to the activation of macrophages, enhancing their ability to absorb and destroy pathogens. Vitamin D also regulates the production of antimicrobial peptides, such as Katelicidin, which have direct antimicrobial effects. It modulates inflammatory reactions, reducing the risk of developing a cytokine storm for infections. Vitamin D is necessary for the correct differentiation and functioning of T-lymphocytes, including T-highpers and T-regulatory cells.
• Scientific evidence: Vitamin D deficiency is associated with an increased risk of infectious diseases, including respiratory infections, influenza and tuberculosis. Numerous studies show that the intake of vitamin D can reduce the risk of acute respiratory infections, especially in people with vitamin D. Analysis confirm the effectiveness of vitamin D in the prevention of respiratory infections, especially in the winter months, when the level of sunlight decreases. Studies also study the potential role of vitamin D in supporting immunity in autoimmune diseases, although the results are still ambiguous.
• Potential risks and side effects: Vitamin D is generally considered safe subject to the recommended dosages. However, with high doses (more than 4000 IU per day), hypercalcemia (increased level of calcium in the blood) can occur, which can lead to nausea, vomiting, weakness, constipation and damage to the kidneys. Vitamin D can interact with some drugs such as diuretics and heart glycosides. People with kidney diseases and hyperparathyroidism should consult a doctor before taking vitamin D.
• Recommended dosage: The recommended daily vitamin D for adults is 600 IU (15 μg). To maintain immunity, doses from 1000 to 4000 IU per day can be used, especially in the winter months or with a deficiency of vitamin D. The level of vitamin D in the blood can be determined using the analysis of 25 (OH) D. It is important to consult a doctor to determine the optimal dosage, taking into account the individual level of vitamin D and health status.
• Output forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective, since it is better absorbed and persisted longer in the body. Vitamin D is available in the form of tablets, capsules, chewing tablets and drops.

3. Vitamin E (Tocopherol): antioxidant protection and support of immune function.

• The mechanism of action: Vitamin E is a fat -soluble antioxidant that protects the cells of the immune system from oxidative damage caused by free radicals. It stabilizes cell membranes and protects lipids from peroxidation peroxidation. Vitamin E improves the function of T-lymphocytes and increases antibodies. It also modulates inflammatory reactions, reducing the risk of chronic inflammation.
• Scientific evidence: Studies show that vitamin E can improve the immune function, especially in older people who often have a decrease in the immune response. Vitamin E additives can increase the activity of T-lymphocytes and reduce the risk of respiratory infections. However, the results of studies on the influence of vitamin E on immunity remain contradictory.
• Potential risks and side effects: Vitamin E as a whole is considered safe subject to the recommended dosages. However, with high doses (more than 1000 mg per day), the risk of bleeding may increase, especially in people taking anticoagulants. Vitamin E can interact with some drugs such as warfarin. People with blood coagulation disorders should consult a doctor before taking vitamin E.
• Recommended dosage: The recommended daily vitamin E for adults is 15 mg. Doses from 100 to 400 mg per day can be used to maintain immunity. It is important to choose a natural form of vitamin E (d-alpha tocopherol), since it is better absorbed by the body.
• Output forms: Vitamin E is available in the form of capsules, tablets and oil solutions.

Minerals:

1. Zinc: the necessary element for the immune function.

• The mechanism of action: Zinc plays a key role in the functioning of the immune system, participating in the development and activation of various immune cells, including T-lymphocytes, B-lymphocytes and natural killers (NK cells). It is necessary for the synthesis of DNA and RNA, as well as for the division and differentiation of immune cells. Zinc maintains the integrity of skin and mucous barriers that prevent the penetration of pathogens. It also has antioxidant properties and modulates inflammatory reactions.
• Scientific evidence: Zinc deficiency is associated with an increased risk of infectious diseases, including respiratory infections, diarrhea and pneumonia. Studies show that zinc intake can reduce the duration and severity of colds, especially when the symptoms are beginning in the first days after the onset of symptoms. The meta-analyzes confirm the effectiveness of zinc in a decrease in the duration of the common cold and a decrease in the severity of symptoms, such as cough, runny nose and sore throat. Zinc can also be useful for maintaining immunity in older people who often have zinc deficiency.
• Potential risks and side effects: Zinc as a whole is considered safe subject to the recommended dosages. However, with high doses (more than 40 mg per day), side effects can occur, such as nausea, vomiting, diarrhea and abdominal pain. Long -term intake of high doses of zinc can lead to copper deficiency. Zinc can interact with some drugs such as antibiotics and diuretics.
• Recommended dosage: The recommended daily zinc rate for adults is 8 mg for women and 11 mg for men. Doses from 15 to 30 mg per day can be used to maintain immunity. It is important to take zinc with food in order to reduce the risk of side effects.
• Output forms: Zinc is available in various forms, including tablets, capsules, chewing tablets and loafers. Zinc in the form of citrate, gluconate or picoline is better absorbed by the body.

2. Selenium: antioxidant and immunomodulator.

• The mechanism of action: Selenium is a trace element necessary for the functioning of glutathioneperoxidase, a powerful antioxidant enzyme that protects the cell of the immune system from damage caused by free radicals. He participates in the regulation of the immune response, stimulating the activity of the NK cells and enhancing the production of antibodies. Selenium also plays a role in the regulation of inflammatory reactions.
• Scientific evidence: Selenium deficiency is associated with an increased risk of infectious diseases and autoimmune diseases. Studies show that selenium intake can improve the immune function, especially in people with selenium deficiency. Selenium can increase the immune response to vaccines and reduce the risk of viral infections.
• Potential risks and side effects: Selenium is generally considered safe subject to the recommended dosages. However, with high doses (more than 400 mcg per day), selenosis can occur, manifested by hair loss, brittle nails, nausea, fatigue and irritability. Selenium can interact with some drugs such as anticoagulants.
• Recommended dosage: The recommended daily selenium norm for adults is 55 μg. Doses from 55 to 200 mcg per day can be used to maintain immunity.
• Output forms: Selenium is available in the form of tablets and capsules. Selenium in the form of selenometionine is better absorbed by the body.

3. Iron: An important element for immune cells.

• The mechanism of action: Iron is necessary for the normal functioning of many immune cells, including lymphocytes and macrophages. It is involved in the synthesis of enzymes necessary for their activity and proliferation. Iron also plays a role in the process of phagocytosis, when immune cells absorb and destroy pathogens.
• Scientific evidence: Iron deficiency can weaken the immune system and increase susceptibility to infections. Iron additives can help improve immune function in people with iron deficiency. However, an excess of iron can also be harmful, as it can contribute to the growth of bacteria and viruses.
• Potential risks and side effects: An overdose of iron can cause serious side effects, including nausea, vomiting, abdominal pain and constipation. In severe cases, an overdose of iron can lead to damage to the liver and other serious complications. People with hemochromatosis (hereditary disease characterized by an excess of iron in the body) should not take iron additives.
• Recommended dosage: The recommended daily iron rate for adults is 8 mg for men and 18 mg for women. Before taking iron additives, it is recommended to take a blood test to the level of iron and consult a doctor.
• Output forms: Iron is available in the form of tablets, capsules and liquid additives. Iron in the form of fumarat, sulfate or gluconate can cause stomach disorder in some people. Iron in lecture form (for example, iron bislycinate) is better absorbed and less often causes side effects.

Probiotics and prebiotics:

1. Probiotics: support for the health of the intestines and immunity.

• The mechanism of action: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They support the health of intestinal microflora, which plays an important role in the immune function. Probiotics compete with pathogenic bacteria for nutrients and places of attachment in the intestines, preventing their reproduction. They stimulate the production of antimicrobial substances, such as bacteriocins that kill pathogenic bacteria. Probiotics also activate immune cells in the intestines, increasing their ability to fight infections. They can affect systemic immunity, stimulating the production of antibodies and increasing the activity of T-lymphocytes.
• Scientific evidence: Numerous studies show that probiotics can reduce the risk of respiratory infections, such as colds and flu. They can reduce the duration and severity of the symptoms of respiratory infections. Probiotics can also be useful for the prevention of diarrhea caused by antibiotics. Various probiotics strains can have different effects on the immune system. The most studied strains with an immunomodulating effect include Lactobacillus and Bifidobacterium.
• Potential risks and side effects: Probiotics are generally considered safe for most people. However, some people may have side effects, such as bloating, gases and diarrhea, especially at the beginning of the reception. People with weakened immunity or serious diseases should consult a doctor before taking probiotics.
• Recommended dosage: The dosage of probiotics varies depending on the strain and the purpose of the reception. It is usually recommended to take from 1 to 10 billion Co (colony -forming units) per day. It is important to choose probiotics containing various strains with proven effectiveness.
• Output forms: Probiotics are available in the form of capsules, tablets, powders and liquids. They are also contained in some foods, such as yogurt and kefir.

2. Prebiotics: nutrition for beneficial bacteria.

• The mechanism of action: Prebiotics are undigested food ingredients that contribute to the growth and activity of beneficial bacteria in the intestines. They serve as food for probiotics, supporting their vital activity and reproduction. Prebiotics, such as Inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state), contribute to the growth of bifidobacteria and lactobacilli, which have a beneficial effect on the immune system. Improving the composition of intestinal microflora, prebiotics indirectly support immunity.
• Scientific evidence: Studies show that prebiotics can improve the immune function, increasing the production of antibodies and activating immune cells in the intestines. They can reduce the risk of respiratory infections and diarrhea. Prebiotics can also be useful for people with inflammatory intestinal diseases.
• Potential risks and side effects: Prebiotics are generally considered safe for most people. However, some people may have side effects, such as bloating, gases and diarrhea, especially at the beginning of the reception.
• Recommended dosage: The dosage of prebiotics varies depending on the type and purpose of the reception. It is usually recommended to take from 3 to 10 grams per day. Prebiotics are contained in various foods, such as onions, garlic, bananas, artichokes and chicory.
• Output forms: Prebiotics are available in the form of powders and capsules.

Plant extracts and other additives:

1. Echinacea: a stimulator of the immune system.

• The mechanism of action: Echinacea is a plant known for its immunostimulating properties. It contains active substances, such as polysaccharides, alkylamides and caffeine acid, which stimulate the activity of immune cells, including macrophages, NK cells and T-lymphocytes. Echinacea increases the production of interferon, protein with antiviral activity. It also has an anti -inflammatory effect.
• Scientific evidence: Numerous studies show that echinacea can reduce the duration and severity of colds. It can reduce the severity of the symptoms of a cold, such as cough, runny nose and sore throat. However, the results of studies on the influence of echinacea on the prevention of colds remain contradictory.
• Potential risks and side effects: Echinacea is generally considered safe for most people. However, some people may have side effects, such as allergic reactions, stomach disorder and headache. People with autoimmune diseases should consult a doctor before taking Echinacea.
• Recommended dosage: The dosage of echinacea varies depending on the type and form of release. It is usually recommended to take from 300 to 500 mg Echinacea extract 2-3 times a day.
• Output forms: Echinacea is available in the form of tablets, capsules, liquid extracts and tea.

2. Black Buzina (sambucus nigra): antiviral agent.

• The mechanism of action: Black Buzina is a plant that has antiviral and immunostimulating properties. It contains anthocyans, flavonoids and other active substances that inhibit viruses replication and stimulate the immune system. Black Buzina blocks the attachment of viruses to the host cells, preventing their penetration into the cells. It also stimulates the production of cytokines, proteins that regulate the immune response.
• Scientific evidence: Studies show that black bezine extract can reduce the duration and severity of the influenza. It can reduce the severity of the symptoms of influenza, such as fever, cough and sore throat.
• Potential risks and side effects: Black Buzina is generally considered safe for most people. However, some people may have side effects, such as stomach disorder and allergic reactions. Effiery fruits and buzan leaves contain cyanide, so they should not be eaten.
• Recommended dosage: The dosage of the black bezine Extract varies depending on the form of release. It is usually recommended to take from 15 ml of syrup or 500 mg of extract in capsules 2-3 times a day.
• Output forms: Black Buzina is available in the form of syrups, capsules, chewing tablets and candies.

3. Garlic: natural antibiotic and immunostimulator.

• The mechanism of action: Garlic contains allicin, a compound with antimicrobial, antiviral and antifungal properties. Allicine inhibits the growth and reproduction of various pathogenic microorganisms. Garlic also stimulates the immune system, increasing the activity of NK cells and macrophages. It has an anti -inflammatory effect and improves blood circulation.
• Scientific evidence: Studies show that garlic can reduce the risk of colds. It can reduce the duration and severity of the symptoms of colds. Garlic can also be useful for the prevention of cardiovascular diseases.
• Potential risks and side effects: Garlic as a whole is considered safe for most people. However, some people may have side effects, such as heartburn, stomach disorder and unpleasant odor from the mouth. Garlic can interact with some drugs such as anticoagulants.
• Recommended dosage: It is recommended to consume from 1 to 3 cloves of garlic per day. Garlic is also available in the form of capsules and tablets.
• Output forms: Garlic is available fresh, in the form of powder, in the form of capsules and tablets.

4. Beta-glucans: immunomodulators.

• The mechanism of action: Beta-glucans are polysaccharides contained in the cell walls of mushrooms, yeast and some cereals. They activate immune cells, such as macrophages and NK cells, increasing their ability to fight infections. Beta-glucans stimulate the production of cytokines, proteins that regulate the immune response.
• Scientific evidence: Studies show that beta-glucans can reduce the risk of respiratory infections. They can reduce the duration and severity of the symptoms of colds and influenza. Beta-glucans can also be useful for maintaining immunity in people with a weakened immune system.
• Potential risks and side effects: Beta-glucans are generally considered safe for most people. However, some people may have side effects, such as stomach disorder and allergic reactions.
• Recommended dosage: The dosage of beta-glucans varies depending on the source and form of release. It is usually recommended to take from 50 to 500 mg per day.
• Output forms: Beta-glucans are available in the form of capsules, tablets and powders.

5. Coenzym Q10 (COQ10): antioxidant and energy support.

• The mechanism of action: COQ10 is a powerful antioxidant that helps protect the cells from damage to free radicals. It also plays an important role in the production of energy in cells, including in immune cells. COQ10 can improve the function of immune cells and protect them from damage.
• Scientific evidence: Studies show that COQ10 can improve the immune function in older people and people with some diseases such as heart failure. It can also help reduce inflammation and improve antioxidant protection.
• Potential risks and side effects: COQ10 is generally considered safe, but in some people it can cause side effects, such as nausea, stomach disorder and headache. He can also interact with some drugs such as warfarin.
• Recommended dosage: The recommended COQ10 dosage is from 30 to 200 mg per day.
• Output forms: COQ10 is available in the form of capsules, tablets and liquids.

Important warnings:

• Consultation with a doctor: Before taking any dietary supplements to maintain immunity, you need to consult a doctor. The doctor can evaluate your health status, identify possible contraindications and choose the optimal dosage.
• Individual reaction: The reaction to dietary supplements can be individual. It is important to carefully monitor your well-being and, if any side effects appear, stop taking and see a doctor.
• Product quality: It is important to choose dietary supplements from trusted manufacturers with a good reputation and confirming the quality of their products. Pay attention to the availability of quality certificates and laboratory tests.
• Not a replacement for drugs: Bades are not medicines and cannot replace full treatment. They can only be used as an addition to the main treatment on the recommendation of a doctor.
• Complex approach: Maintaining immunity requires an integrated approach, including a healthy lifestyle, a balanced diet, sufficient sleep and regular physical exercises. Bades can be useful as an addition to a healthy lifestyle, but are not a replacement.
• Interaction with drugs: Bades can interact with some drugs. It is important to inform the doctor about all your dietary supplements in order to avoid undesirable interactions.
• Pregnancy and breastfeeding: Pregnant and lactating women need to consult a doctor before taking any dietary supplements.

Conclusion:

The choice of dietary supplement to maintain immunity is an individual process that requires a conscious approach and consultation with a doctor. Do not rely on advertising and not verified information. Health is the result of comprehensive work on themselves, in which dietary supplements can only play an auxiliary role. The key factors remain a healthy lifestyle, a balanced diet and timely seeking a doctor if necessary. This material is an overview of the most popular and studied dietary supplements that are potentially useful for maintaining immunity. It is not a recommendation for self -medication and does not replace consultation with a qualified medical specialist.