Overview of the best dietary supplements to maintain the immunity of athletes

Overview of the best dietary supplements to maintain the immunity of athletes

I. Introduction: immunity and sport — inextricable connection

The athlete’s immune system is subjected to tremendous loads. Intensive training, frequent moves, psychological stress and a downed sleep mode create ideal conditions for reducing immunity and increased susceptibility to infections. Therefore, support for immunity becomes a critical aspect for achieving sports results and maintaining general health. Bades (biologically active additives) can play an important role in strengthening the immune system of athletes, providing the necessary nutrients that are difficult to get only from food. However, it is important to understand that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle, but only an addition to them. This review is devoted to the analysis of the most effective and scientifically sound dietary supplements to maintain the immunity of athletes.

II. Key factors affecting the immunity of the athlete

Before considering specific dietary supplements, it is necessary to understand the factors that weaken the athlete’s immune system:

• Intensive training: High -intensity training cause a temporary decrease in immunity, known as an “open window”. During this period, which can last from several hours to several days, the body is more susceptible to infections. This is due to an increase in the level of stress hormones (cortisols) and a decrease in the activity of some immune cells.
• Insufficient recovery: Insufficient sleep, malnutrition and lack of rest after training prevent the restoration of the immune system. During sleep, important immune cells are produced, so lack of sleep directly affects the immune function.
• Nutrition: Unstable nutrition, deficiency of vitamins and minerals, as well as insufficient calorie intake weaken the immune system. Vitamins A, C, D, E, B6, B12, folic acid, zinc, selenium and iron are especially important for immunity.
• Stress: Chronic stress caused by training, competitions and personal problems suppresses the immune system. Cortisol, stress hormone, directly affects the functions of immune cells.
• Moving and downed mode: Frequent moves, changing time zones and changing the regime of the day violate circus rhythms, which negatively affects immunity.
• Dehydration: Insufficient fluid consumption worsens the operation of the immune system and increases the risk of infections.
• Inflammation: Chronic inflammation caused by intensive training and malnutrition weakens the immune system.

III. The main groups of dietary supplements for the immunity of athletes

To maintain the athlete’s immunity, the following groups of dietary supplements can be used:

1. Vitamins:

   • Vitamin C (ascorbic acid): A powerful antioxidant that protects cells from damage stimulates the production of leukocytes and increases their activity. Participates in the synthesis of collagen necessary for the health of the skin and mucous membranes, which are important barriers to infections. Athletes, especially engaging in sport for endurance, are recommended for increased consumption of vitamin C. Recommended dosage: 500-2000 mg per day.
   • Vitamin D (cholegalciferol): He plays a key role in the regulation of the immune system. Activates immune cells, increases their ability to destroy pathogens and modulates inflammatory processes. Vitamin D deficiency is associated with an increased risk of infections, especially respiratory. It is recommended to take vitamin D in addition to athletes living in regions with insufficient sunlight or spending a lot of time in the room. Recommended dosage: 2000-5000 IU per day, depending on the level in the blood.
   • Vitamin E (Tokoferol): An antioxidant that protects cells from oxidative stress caused by intensive training. Enhances the immune response and promotes the healing of wounds. Recommended dosage: 200-400 IU per day.
   • B vitamins B: Important for energy metabolism, synthesis of immune cells and maintaining the nervous system. Vitamin B6 (pyridoxine) is involved in the synthesis of antibodies and lymphocytes. Vitamin B12 (cyanocobalamin) is necessary for the normal functioning of immune cells and nervous system. Folic acid (vitamin B9) is important for cell division, including immune cells. B vitamins deficiency can weaken the immune system. The recommended dosage depends on a specific vitamin and individual needs.

2. Minerals:

   • Zinc: It is necessary for the functioning of many immune cells, including T-lymphocytes, B-lymphocytes and natural killers. Participates in the synthesis of DNA and proteins necessary for the growth and division of immune cells. Zinc also has antioxidant properties and promotes wound healing. Zinc deficiency can lead to a decrease in immunity and increased susceptibility to infections. Recommended dosage: 15-30 mg per day.
   • Selenium: An antioxidant that protects the cells from damage caused by free radicals. Enhances the immune response and helps to fight infections. Selenium is necessary for the proper functioning of the thyroid gland, which also plays an important role in the immune system. Recommended dosage: 55-200 mcg per day.
   • Iron: It is important for the transport of oxygen and the functioning of immune cells. Iron deficiency can lead to anemia and a decrease in immunity. However, an excess of iron can also be harmful, so it is important to control the level of iron in the blood and take additives only as prescribed by a doctor. The recommended dosage depends on the level of iron in the blood.

3. Amino acids:

   • Glutamine: The most common amino acid in the body plays an important role in the functioning of immune cells, especially lymphocytes and macrophages. Glutamine is the main source of energy for these cells and is necessary for their growth, division and functioning. Intensive training can reduce glutamine in the body, which can lead to a decrease in immunity. The intake of glutamine after training can help restore glutamine levels and support the immune system. Recommended dosage: 5-15 g per day.
   • Arginine: Participates in the synthesis of nitrogen oxide (No), which plays an important role in the regulation of the immune system. No helps immune cells to destroy pathogens and modulates inflammatory processes. Arginine also promotes wound healing and improves blood circulation. Recommended dosage: 3-6 g per day.

4. Probiotics:

   • Lactobacillus и Bifidobacterium: Useful bacteria that inhabit the intestines and play an important role in maintaining the immune system. Probiotics improve the barrier function of the intestine, preventing the penetration of pathogens into the blood. They also stimulate the production of antibodies and enhance the activity of immune cells. Taking probiotics can help improve immunity, especially in athletes who are often subject to stress and antibiotic therapy. Recommended dosage: depends on a specific strain and product. It is necessary to choose probiotics with proven efficiency and high content of viable bacteria.

5. Plant extracts:

   • SOUTINATEA: It stimulates the immune system, increases the activity of immune cells and helps fight infections of the upper respiratory tract. Echinacea can reduce the duration and severity of colds. Recommended dosage: depends on a specific type of echinacea and product.
   • Garlic: Contains allicin, which has antibacterial, antiviral and antifungal properties. Garlic can help strengthen the immune system and protect against infections. Recommended dosage: 600-900 mg of garlic extract per day.
   • Ginger: It has anti -inflammatory and antioxidant properties. Ginger can help reduce inflammation caused by intensive training, and strengthen the immune system. Recommended dosage: 1-3 g of fresh ginger per day.
   • Turmeric: Contains curcumin, which has powerful anti -inflammatory and antioxidant properties. Turmeric can help reduce inflammation caused by intensive training, and strengthen the immune system. For better assimilation of turmeric, it is recommended to take with black pepper (piperin). Recommended dosage: 500-2000 mg of curcumin per day.
   • Ginseng: Adaptogen, which helps the body adapt to stress and improves immune function. Ginseng can increase energy, improve cognitive functions and strengthen the immune system. Recommended dosage: depends on a specific type of ginseng and product.

6. Mushrooms:

   • Reishi: It has immunomodulating properties, helps strengthen the immune system and fight infections. Reishi also has antioxidant and anti -inflammatory properties. Recommended dosage: depends on a specific product.
   • Shiitaka: Contains polysaccharides that stimulate the immune system and help fight infections. Shiitake also has antioxidant properties. Recommended dosage: depends on a specific product.
   • Cordyceps: Improves physical endurance, increases energy and strengthens the immune system. Cordyceps also has antioxidant and anti -inflammatory properties. Recommended dosage: depends on a specific product.

7. Other:

   • Colostrum (colostrum): Contains antibodies, growth factors and other immune components that help strengthen the immune system and fight infections. Colostrum is especially useful for athletes who are often subject to upper respiratory tract infections. Recommended dosage: 20-60 g per day.
   • Beta-glucan: Polysaccharides that stimulate the immune system and increase the activity of immune cells. Beta-glucans are found in mushrooms, yeast and some cereals. Recommended dosage: depends on a specific product.

IV. Scientific research and evidence base

The effectiveness of dietary supplements to maintain the immunity of athletes is actively studied. Here are some examples of scientific research:

• Vitamin C: Numerous studies have shown that the intake of vitamin C can reduce the duration and severity of colds, especially among athletes involved in endurance sports. (Hemilä H, Chalker E. Vitamin C for Preventing and Treating the Common Cold. Cochrane Database Syst Rev. 2013 jan 31; (1): CD000980.
• Vitamin D: Studies have shown that vitamin D deficiency is associated with an increased risk of infections, especially respiratory. Vitamin D intake can help strengthen the immune system and reduce the risk of infections. (Aranow C. Vitamin D and The Immune System. J Investig Med. 2011 aug; 59 (6): 881-6.)
• Glutamine: Studies have shown that the intake of glutamine after training can help restore glutamine and support the immune system. (Calder PC. Glutamine and Immune Function. Amino Acids. 2006 Sep; 30 (1): 1-9.)
• Probiotics: Studies have shown that the intake of probiotics can improve the barrier function of the intestine, stimulate the production of antibodies and enhance the activity of immune cells. (Planas J. Probiotics and Athletes. A Systematic Review. Nutrians. 2014 nov 28; 6 (12): 5771-92.)
• SOUTINATEA: The meta-analysis of studies showed that the intake of echinacea can reduce the duration and severity of colds. (Schoop R, Klein P, Johnston SL, Johnston SL, ET Al. Echinacea in the Prevention and Treattion of the Common Cold: AMETA-ANALYASIS OF RANDOMISED CONTROLLED TRIALS. Ther Med.

It is important to note that the results of research may vary depending on the methodology, dosage and type of dietary supplements. Additional studies are needed to confirm the effectiveness and safety of some dietary supplements for the immunity of athletes.

V. Recommendations for the choice and use of dietary supplements

When choosing and using dietary supplements to maintain the athlete’s immunity, the following factors must be taken into account:

• Consultation with a doctor or sports dietologist: Before taking any dietary supplements, you need to consult a doctor or a sports nutritionist. They will help to determine individual needs, evaluate possible risks and choose the most suitable dietary supplements and dosage.
• Individual needs: The needs for dietary supplements can vary depending on the sport, intensity of training, health status and other factors.
• Quality and safety: Choose dietary supplements from well -known and trusted manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates and independent laboratory tests.
• Composition: Carefully study the composition of the dietary supplement and make sure that it contains only the necessary ingredients and does not contain harmful additives.
• Dosage: Follow the recommended dosage indicated on the packaging or prescribed by a doctor. Do not exceed the dosage, as this can lead to side effects.
• Interaction with drugs: Consider the possible interaction of dietary supplements with other medicines that you take. Tell the doctor or sports nutrition for all medications and dietary supplements.
• Individual tolerance: Start taking dose with a small dose and gradually increase it to evaluate individual tolerance. In case of side effects, stop taking dietary supplements and consult a doctor.
• Reception mode: Follow the recommended dietary supplement mode, for example, during meals or after training.
• Do not replace the balanced diet: Bades should not replace a balanced diet and a healthy lifestyle. They are only an addition to them.

VI. Practical examples and schemes of the use of dietary supplements for different sports

Depending on the sport and intensity of training, the following dietary supplement schemes can be recommended:

• Endurance sports (marathon, triathlon, cycling): Vitamin C (1000 mg per day), vitamin D (2000-5000 IU per day), glutamine (10 g after training), probiotics (daily), echinacea extract (during intense training or competitions).
• Power sports (heavy athletics, powerlifting): Vitamin D (2000-5000 IU per day), zinc (30 mg per day), glutamine (5-10 g after training), creatine (to improve strength indicators and recovery).
• Game sports (football, basketball, volleyball): Vitamin C (500 mg per day), vitamin D (2000-5000 IU per day), probiotics (daily), ginger extract (to reduce inflammation after training and competitions).
• Winter sports (skis, biathlon, hockey): Vitamin C (1000 mg per day), vitamin D (5000 IU per day), echinacea extract (for the prevention of colds), colostrum (to strengthen immunity).

These schemes are only examples and should be adapted to the individual needs and recommendations of a doctor or a sports nutritionist.

VII. Errors that should be avoided when using dietary supplements

• Self -medication: Do not self -medicate and do not take dietary supplements without consulting a doctor or a sports nutritionist.
• Dosage exceeding: Do not exceed the recommended dosage, as this can lead to side effects.
• Ignoring contraindications: Consider the contraindications for the use of dietary supplements and do not accept them if you have any diseases or allergies.
• Waiting for instant results: Bades do not act instantly and require time to achieve the effect. Do not expect instant results and do not stop taking dietary supplements too early.
• Replacing a balanced diet: Bades should not replace a balanced diet and a healthy lifestyle.
• Incorrect storage: Keep dietary supplements in accordance with the instructions on the package, in a cool and dry place, inaccessible to children.
• Buying for fakes: Buy dietary supplements only in trusted stores or pharmacies to avoid buying fakes.
• Too many dietary supplements at the same time: Do not take too many dietary supplements at the same time, as this can lead to interactions and side effects.
• Faith in a miracle: Do not believe in the miraculous properties of dietary supplements and do not use them as a replacement for medical treatment.

VIII. Future areas of research in the field of immunity and sports nutrition

Studies in the field of immunity and sports nutrition continue to develop. In the future, we can expect new discoveries and developments that will help improve the immune function of athletes. Some of the promising areas of research:

• Individualized diet and dietary supplement: Development of individualized power plans and the use of dietary supplements based on genetic data and the athlete’s metabolic profile.
• Microbia and immunity: The study of the role of microbioma in the regulation of the athlete’s immune system and the development of new probiotics and prebiotics to maintain intestinal health and strengthen immunity.
• The role of inflammation in immunosuppression: The study of the mechanisms of chronic inflammation caused by intensive training, and the development of new strategies to reduce inflammation and maintain the immune system.
• The impact of stress on immunity: The study of the influence of psychological stress on the athlete’s immune function and the development of new stress management methods to strengthen immunity.
• New immunomodulating dietary supplements: The development of new dietary supplements based on plant extracts, mushrooms and other natural sources that have immunomodulating properties.
• The influence of physical exercises on immune cells: Studying the influence of various types of physical exercises on the function of immune cells and the development of optimal training plans for maintaining immunity.

IX. Legal aspects of the use of dietary supplements in sports

It is important to remember the legal aspects of the use of dietary supplements in sports. Some dietary supplements may contain prohibited substances that can lead to athlete disqualification. Before using any dietary supplements, it is necessary to make sure that they do not contain prohibited substances. It is recommended to use dietary supplements tested by independent laboratories and have a certificate of lack of prohibited substances (for example, Informed-Sport or NSF Certified For Sport). Athletes are responsible for what they accept, therefore it is necessary to be especially attentive when choosing dietary supplements. In case of doubt, it is better to consult a doctor or a sports nutritionist specializing in anti -doping control. Also, it is necessary to take into account the legislation of the country in which the athlete acts, since the list of prohibited substances may vary.

X. Side effects and risks associated with the reception of dietary supplements

Reception of dietary supplements can be associated with certain side effects and risks. Some dietary supplements can cause allergic reactions, digestive disorders, headaches and other side effects. In rare cases, the intake of dietary supplements can lead to serious complications, especially if the dosage is exceeded or when interacting with other drugs. Therefore, it is important to consult a doctor or sports nutritionist before taking any dietary supplements. It is also necessary to inform the doctor about all the dietary supplements and medicines. In the event of any side effects, it is necessary to stop taking the dietary supplement and consult a doctor. It is important to remember that dietary supplements are not harmless products and their use should be reasonable and controlled.

XI. Conclusion: an integrative approach to maintaining the athlete’s immunity

Maintaining the athlete’s immunity is a comprehensive task that requires an integrative approach. Bades can be a useful addition to a balanced diet, a healthy lifestyle and the right training regimen. However, it is important to remember that dietary supplements are not a panacea and they should not replace other important factors, such as sleep, rest, stress and hygiene management. An individual approach to the choice and use of dietary supplements, a consultation with a doctor or a sports nutritionist, as well as a conscious attitude to his health is the key to successfully maintaining immunity and achieving sports results. Scientific studies continue to disclose new aspects of the influence of dietary supplement on the immune system of athletes, and it is important to monitor relevant information and recommendations.

XII. Appendix: List of trusted dietary supplements

(This section should contain a list of manufacturers that undergo independent laboratory tests and guarantee the quality of their products. Examples: Thorne Research, Now Foods, Pure Encapsulations, Garden of Life, Nordic Naturals, Klaire Labs. It is important that this list is relevant and reflects current quality standards and security.)

XIII. Glossary of the terms

• Antioxidant: A substance that protects the cells from damage caused by free radicals.
• Immunomodulator: A substance that affects the immune system, enhancing or weakening its function.
• Probiotic: A useful bacterium that inhabit the intestines and plays an important role in maintaining the immune system.
• Presiotic: A substance that serves as food for probiotics.
• Adaptogen: A substance that helps the body adapt to stress.
• Inflammation: The body’s protective reaction to damage or infection.
• Immunity: The body’s ability to protect against infections and other foreign agents.
• Leukocytes: White blood cells that play a key role in the immune system.
• Lymphocytes: The type of leukocytes, which is involved in a specific immune response.
• Macrophages: The type of immune cells that absorb and destroy pathogens and cell garbage.
• Cytokines: Molecules that transmit signals between immune cells.
• Free radicals: Unstable molecules that can damage the cells.
• Oxidizing stress: The imbalance between the formation of free radicals and antioxidant protection.
• Doping: The use of prohibited substances or methods to improve sports results.
• Bad (biologically active additive): The concentrate of nutrients or other substances designed to supplement the usual diet.

XIV. Literature and sources

(This section should contain a list of all scientific research, articles and other sources that were used when writing an article. It is necessary to indicate complete links to sources so that readers can check the information and delve into the topic.)

This detailed article provides a comprehensive overview of supplements for supporting athlete immunity. Remember to consult with a healthcare professional or registered dietitian before starting any new supplement regimen. The information provided here is for informational purposes only and should not be considered medical advice. Always prioritize a balanced diet, adequate rest, and proper training techniques for optimal health and performance.