Top dietary supplements for immunity: Strengthening health

Part 1: Immunity – Fundamentals and Factors of influence

Immunity is a complex and multi -level system of protecting the body from pathogens, such as bacteria, viruses, fungi, parasites and other foreign agents. Effective work of the immune system is critical of maintaining health, preventing diseases and ensuring rapid recovery after illness. There are congenital and acquired immunity, each of which plays a role in the overall protection of the body.

1.1 Inborn immunity:

Congenital immunity is the first line of body defense. It is not specific to a specific pathogen, but reacts to common signs of danger. Components of congenital immunity include:

• Physical barriers: The skin, the mucous membranes of the respiratory tract, the digestive tract and the genitourinary system. These barriers prevent the penetration of pathogens into the body.
• Chemical barriers: Skin secrets (for example, sweat and skin), mucus, saliva, tears, gastric juice containing antimicrobials, such as lysozyme.
• Cell components:
  • Fagocyte: Cells that absorb and destroy pathogens. These include neutrophils, macrophages and monocytes.
  • Natural killers (NK cells): Cells that destroy infected or tumor cells.
  • Dendritic cells: Cells that capture antigens (parts of pathogens) and represent them with the cells of acquired immunity, launching a specific immune response.
• Inflammation: The body’s protective reaction to damage or infection, characterized by redness, edema, heat and pain. Inflammation helps localize the infection and attract immune cells to the place of damage.
• Complement system: A complex of blood proteins that can directly destroy pathogens, activate phagocytes and cause inflammation.

1.2 acquired immunity:

The acquired immunity develops throughout life in response to the influence of specific pathogens. It is characterized by high specificity and ability to remember antigens, which allows the body to respond faster and more efficiently when re -contact with the same pathogen. The acquired immunity is divided into two main types:

• Cellular immunity: It is carried out by T-lymphocytes (T cells). There are different types of T cells, including:
  • T-HELPERS (CD4+ cells): They help other immune cells, such as B cells and cytotoxic T cells, function. They distinguish cytokines – signal molecules that regulate the immune response.
  • Cytotoxic T cells (CD8+ cells): Destroy infected or tumor cells, recognizing antigens presented on the surface of these cells.
  • Regulatory T cells (Treg): They suppress the immune response, preventing autoimmune reactions and supporting immune homeostasis.
• Humoral immunity: It is carried out in lymphocytes (B-cells). Baslets produce antibodies (immunoglobulins)-proteins that bind to antigens and neutralize them, and also mark pathogens for destruction by phagocytes or a complement system. There are various types of antibodies (IGG, IGM, IGA, IGE, IGD), each of which performs its function in an immune response.

1.3 Factors affecting immunity:

The work of the immune system is affected by many factors, including:

• Age: The immune system of newborn and elderly people is less effective than in adults.
• Genetics: Genetic factors can affect the predisposition to certain diseases and the effectiveness of the immune response.
• Nutrition: Insufficient or unbalanced nutrition can weaken the immune system. Vitamins (A, C, D, E, B6, B12), minerals (zinc, selenium, iron, copper) and proteins are especially important.
• Stress: Chronic stress can suppress the immune system, making the body more susceptible to infections.
• Dream: The lack of sleep can negatively affect the immune function.
• Physical activity: Moderate physical activity can strengthen the immune system, while excessive loads can weaken it.
• Chronic diseases: Some chronic diseases, such as diabetes, autoimmune diseases and HIV infection, can weaken the immune system.
• Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
• Bad habits: Smoking and alcohol abuse can weaken the immune system.
• Environmental factors: Environmental pollution can negatively affect the immune system.
• Intestinal microbia: A healthy intestinal microflora plays an important role in maintaining immunity.

1.4 Diagnosis of immunity disorders:

To assess the state of the immune system and identify violations, various diagnostic methods can be used, such as:

• Blood test: Determination of the amount and types of immune cells (leukocytes, lymphocytes), the level of antibodies (immunoglobulins), cytokines and other indicators of the immune response.
• Immunogram: A comprehensive study of the immune system, including the determination of various parameters of cellular and humoral immunity.
• Skin tests: Used to identify allergic reactions and assess cellular immunity.
• Antibody tests: Used to diagnose infectious diseases and autoimmune diseases.

Part 2: Bades to strengthen immunity – review of key ingredients

Biologically active additives (dietary supplements) can be a useful addition to a healthy lifestyle to maintain and strengthen immunity. It is important to understand that dietary supplements are not a replacement for full nutrition and a healthy lifestyle, but only complement them. Before using dietary supplements, you need to consult a doctor.

2.1 vitamin C (ascorbic acid):

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also plays an important role in the operation of the immune system, stimulating the production and function of leukocytes, especially neutrophils and lymphocytes. Vitamin C is involved in the synthesis of the collagen necessary to maintain the barrier function of the skin and mucous membranes.

• The mechanism of action:
  • Antioxidant protection: It neutralizes free radicals that form in the process of metabolism and under the influence of external factors, such as environmental pollution and ultraviolet radiation.
  • Leukocytic stimulation: Enhances the proliferation (reproduction) and differentiation (maturation) of leukocytes, increasing their ability to phagocytosis and destruction of pathogens.
  • Support for barrier function: Participates in the synthesis of collagen, strengthening the skin and mucous membranes, preventing the penetration of infections.
  • Reducing the level of cortisol: It can reduce the level of stress of cortisol stress, which suppresses the immune system.
• Indications for use:
  • Prevention and treatment of colds and influenza.
  • Support for immunity in a period of increased incidence.
  • Recovery after illness.
  • Antioxidant protection of the body.
• Dosage: The recommended daily dose of vitamin C varies depending on age, gender and health. It is usually recommended to take 500-1000 mg per day. With colds, the dose can be increased to 2000 mg per day, but not more than a few days.
• Output forms: Vitamin C is available in various forms, including tablets, capsules, powders, sparkling tablets and chewing tablets.
• Contraindications: Individual intolerance, thrombophlebitis, diabetes mellitus, kidney disease.
• Side effects: With high doses, nausea, vomiting, diarrhea, heartburn, headache can occur.

2.2 Vitamin D (cholecalciferol):

Vitamin D plays an important role in the regulation of the immune system. It participates in the activation of T-lymphocytes, regulates the production of cytokines and enhances phagocytosis. Vitamin D deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and cancer.

• The mechanism of action:
  • Activation of T-lymphocytes: Vitamin D binds to vitamin D receptors on T-lymphocytes, activating them and enhancing their function.
  • Cytokine regulation: Vitamin D regulates the production of cytokines, reducing inflammatory cytokines and increasing anti -inflammatory cytokines, thereby modulating the immune response.
  • Strengthening phagocytosis: Vitamin D enhances phagocytosis – the process of absorption and destruction of pathogens by phagocytes.
  • Improving barrier function: Vitamin D helps to develop antimicrobial peptides in the skin and mucous membranes, strengthening the barrier function and preventing the penetration of infections.
• Indications for use:
  • Prevention and treatment of vitamin D. deficiency.
  • Support for immunity in a period of increased incidence.
  • Prevention of osteoporosis and other bones.
  • Prevention of autoimmune diseases.
• Dosage: The recommended daily dose of vitamin D varies depending on the age, gender, state of health and level of vitamin D in the blood. It is usually recommended to take 600-800 IU per day. People with vitamin D deficiency may require a higher dose that the doctor must prescribe.
• Output forms: Vitamin D is available in various forms, including tablets, capsules, drops and oil solutions.
• Contraindications: Individual intolerance, hypervitaminosis D, hypercalcemia, kidney disease.
• Side effects: With high doses, nausea, vomiting, constipation, headache, and weakness can occur.

2.3 zinc:

Zinc is an important trace element necessary for the normal functioning of the immune system. It participates in the development and activation of immune cells, including T-lymphocytes, B-lymphocytes and natural killers. Zinc also has antioxidant and anti -inflammatory properties.

• The mechanism of action:
  • Development and activation of immune cells: Zinc is necessary for the development and activation of T-lymphocytes, B-lymphocytes and natural killers, ensuring their normal functioning.
  • Cytokine regulation: Zinc regulates the production of cytokines, reducing inflammatory cytokines and increasing anti -inflammatory cytokines, thereby modulating the immune response.
  • Antioxidant protection: Zinc is a component of the antioxidant enzyme of superoxidsmouth (SOD), which protects the cells from damage by free radicals.
  • Antiviral activity: Zinc can block the replication of some viruses, such as rhinoviruses (causing a cold).
• Indications for use:
  • Prevention and treatment of zinc deficiency.
  • Support for immunity in a period of increased incidence.
  • Acceleration of wound healing.
  • Treatment of acne and other skin diseases.
• Dosage: The recommended daily dose of zinc varies depending on age, gender and health. It is usually recommended to take 15-30 mg per day.
• Output forms: Zinc is available in various forms, including tablets, capsules, loafers and syrups.
• Contraindications: Individual intolerance, kidney disease.
• Side effects: With high doses, nausea, vomiting, diarrhea, abdominal pain can occur. Long -term use of high doses of zinc can lead to copper deficiency.

2.4 Selenium:

Selenium is a trace element necessary for the normal operation of the immune system. It participates in antioxidant cell protection, regulates the function of T-lymphocytes and stimulates antibodies. Selenium deficiency is associated with an increased risk of infectious diseases and autoimmune diseases.

• The mechanism of action:
  • Antioxidant protection: Selenium is a component of antioxidant enzyme glutathioneperoxidase (GP), which protects the cells from damage by free radicals.
  • Regulation of T-lymphocytes: Selenium regulates the function of T-lymphocytes, enhancing their activity and the ability to destroy infected cells.
  • Stimulation of antibodies: Selenium stimulates the production of antibodies, enhancing humoral immunity.
  • Antiviral activity: Selenium can suppress the replication of some viruses, including the influenza virus.
• Indications for use:
  • Prevention and treatment of selenium deficiency.
  • Support for immunity in a period of increased incidence.
  • Prevention of cardiovascular diseases.
  • Cancer prevention.
• Dosage: The recommended daily dose of selenium is 55-70 μg.
• Output forms: Selenium is available in various forms, including tablets, capsules and drops.
• Contraindications: Individual intolerance, selenosis (poisoning by selenium).
• Side effects: With high doses, nausea, vomiting, diarrhea, hair loss, nail damage, and garlic odor from the mouth may occur.

2.5 Socialya:

Echinacea is a plant tool traditionally used to strengthen immunity and prevent colds. It contains active substances, such as polysaccharides, flavonoids and alkylamides that stimulate the immune system.

• The mechanism of action:
  • Fagocytosis stimulation: Echinacea stimulates phagocytosis – the process of absorption and destruction of pathogens by phagocytes.
  • An increase in the number of leukocytes: Echinacea increases the number of leukocytes, especially neutrophils and macrophages, increasing their ability to combat infection.
  • Anti -inflammatory action: Echinacea has an anti -inflammatory effect, reducing the symptoms of colds and influenza.
  • Antiviral activity: Echinacea can suppress the replication of some viruses, including the influenza virus and the herpes simplex virus.
• Indications for use:
  • Prevention and treatment of colds and influenza.
  • Support for immunity in a period of increased incidence.
  • Treatment of upper respiratory tract infections.
• Dosage: The dosage of echinacea varies depending on the form of release and concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.
• Output forms: Echinacea is available in various forms, including tablets, capsules, tinctures, teas and ointments.
• Contraindications: Individual intolerance, autoimmune diseases, progressive systemic diseases (tuberculosis, leukemia, collagenosis), pregnancy, breastfeeding.
• Side effects: Allergic reactions such as skin rash, itching, urticaria can rarely occur.

2.6 probiotics and prebiotics:

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. Prebiotics are undigested food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines. Healthy intestinal microflora plays an important role in maintaining immunity, since about 70% of immune cells are in the intestines.

• The mechanism of action:
  • Competition with pathogenic bacteria: Probiotics compete with pathogenic bacteria for nutrients and the place of attachment to the intestinal mucosa, suppressing their growth and reproduction.
  • Strengthening the barrier function of the intestine: Probiotics contribute to the strengthening of the barrier function of the intestine, preventing the penetration of pathogens and toxins into the blood.
  • The stimulation of the immune system: Probiotics stimulate the immune system, increasing the production of antibodies and activating immune cells.
  • Production of short -chain fatty acids (KCHK): Prebiotics are fermented by useful bacteria in the intestines with the formation of KCHK, such as butyrate, propionate and acetate. KCHK has an anti -inflammatory effect and support the health of the intestine.
• Indications for use:
  • Prevention and treatment of dysbiosis (intestinal disorders).
  • Support for immunity in a period of increased incidence.
  • Treatment of diarrhea caused by antibiotics.
  • Improving digestion.
• Dosage: The dosage of probiotics and prebiotics varies depending on the bacterial strain and the purpose of use. It is usually recommended to take 1-10 billion Co (colony-forming units) probiotics per day.
• Output forms: Probiotics and prebiotics are available in various forms, including capsules, tablets, powders, yogurts and other food products.
• Contraindications: Individual intolerance.
• Side effects: At the beginning of the intake of probiotics, temporary side effects can occur, such as bloating, gases and discomfort in the abdomen.

2.7 garlic:

Garlic is a plant known for its antimicrobial and immunostimulating properties. It contains the active substance of allicin, which has a powerful antioxidant and anti -inflammatory effect.

• The mechanism of action:
  • Antimicrobial activity: Allicine has a wide range of antimicrobial activity, suppressing the growth of bacteria, viruses, fungi and parasites.
  • Immunostimulating action: Garlic stimulates the immune system, increasing the activity of immune cells and the production of antibodies.
  • Antioxidant protection: Allicine is a powerful antioxidant that protects the cells from damage to free radicals.
  • Anti -inflammatory action: Garlic has an anti -inflammatory effect, reducing inflammation in the body.
• Indications for use:
  • Prevention and treatment of colds and influenza.
  • Support for immunity in a period of increased incidence.
  • Treatment of respiratory infections.
  • Decrease in blood pressure.
  • Reducing the level of cholesterol in the blood.
• Dosage: It is recommended to use 1-2 cloves of garlic per day.
• Output forms: Garlic is available in various shapes, including fresh garlic, dried garlic, garlic powder, garlic oil and capsules with garlic extract.
• Contraindications: Individual intolerance, diseases of the gastrointestinal tract, pregnancy, breastfeeding.
• Side effects: The use of a large amount of garlic can cause heartburn, nausea, vomiting, diarrhea, garlic smell from the mouth and body.

2.8 ginger:

Ginger is a plant known for its anti -inflammatory and antioxidant properties. It contains active substances, such as gingorols and shogaolas, which have a powerful anti -inflammatory effect and contribute to the strengthening of immunity.

• The mechanism of action:
  • Anti -inflammatory action: Gingerols and shogaols suppress the production of inflammatory cytokines, reducing inflammation in the body.
  • Antioxidant protection: Ginger is a powerful antioxidant that protects the cells from damage to free radicals.
  • The stimulation of the immune system: Ginger stimulates the immune system, increasing the activity of immune cells.
  • Antimicrobial activity: Ginger has antimicrobial activity, suppressing the growth of some bacteria and viruses.
• Indications for use:
  • Prevention and treatment of colds and influenza.
  • Reducing nausea and vomiting.
  • Relief of joint pain and muscles.
  • Improving digestion.
• Dosage: It is recommended to use 1-2 grams of fresh ginger per day.
• Output forms: Ginger is available in various forms, including fresh ginger, dried ginger, ginger powder, ginger tea and capsules with ginger extract.
• Contraindications: Individual intolerance, diseases of the gastrointestinal tract, gallstone disease, pregnancy (with caution), breastfeeding.
• Side effects: The use of a large amount of ginger can cause heartburn, nausea, vomiting, diarrhea.

2.9 Black Buzina (Sambucus Nigra):

Black Buzina is a plant whose fruits contain anthocyans – powerful antioxidants that have antiviral and immunostimulating properties.

• The mechanism of action:
  • Antiviral activity: Anthocyans block the attachment of viruses to cells, preventing their penetration and reproduction.
  • Antioxidant protection: Anthocyans are powerful antioxidants that protect the cells from damage to free radicals.
  • Immunostimulating action: Blazina Black stimulates the immune system, increasing the activity of immune cells and the production of cytokines.
• Indications for use:
  • Prevention and treatment of colds and influenza.
  • Support for immunity in a period of increased incidence.
  • Relief symptoms of allergies.
• Dosage: The dosage of black bezin varies depending on the form of release and concentration of active substances. It is usually recommended to take 15 ml of black bezine 2-3 times a day.
• Output forms: Black Buzina is available in various forms, including syrups, capsules, tablets and teas.
• Contraindications: Individual intolerance, pregnancy, breastfeeding, autoimmune diseases.
• Side effects: Allergic reactions such as skin rash, itching, urticaria can rarely occur.

2.10 Mushrooms (Shiitaka, Reishi, Metack):

Medicinal mushrooms, such as Shiitaka, Reishi and Matake, contain beta-glucans-polysaccharides, which have powerful immunostimulating properties.

• The mechanism of action:
  • The stimulation of the immune system: Beta-glucans are associated with receptors on immune cells, such as macrophages and natural killers, activating them and enhancing their function.
  • Increase in the production of cytokines: Beta-glucans stimulate the production of cytokines that regulate the immune response.
  • Antitumor activity: Some studies show that beta-glucans can have antitumor activity.
• Indications for use:
  • Support for immunity in a period of increased incidence.
  • Cancer prevention.
  • Reducing the level of cholesterol in the blood.
• Dosage: The dosage of medicinal mushrooms varies depending on the type of mushroom and the form of release. It is usually recommended to take 1-3 grams of dried fungus or mushroom extract per day.
• Output forms: Medicinal mushrooms are available in various forms, including dried mushrooms, powders, capsules, tablets and teas.
• Contraindications: Individual intolerance, pregnancy, breastfeeding, autoimmune diseases.
• Side effects: Disorders of the gastrointestinal tract, such as nausea, vomiting, diarrhea, can rarely occur.

Part 3: How to choose the right dietary supplement for immunity – practical recommendations

The choice of dietary supplements to strengthen immunity is a responsible process that requires an attentive approach and accounting for individual characteristics of the body. To make the right choice and get the maximum benefit from the reception of dietary supplements, you should adhere to the following recommendations:

3.1 Consultation with a doctor:

Before taking any dietary supplement, you need to consult a doctor. The doctor will evaluate the state of your health, identify possible contraindications and help you choose the most suitable dietary supplement, taking into account your individual needs. It is especially important to consult a doctor if you have any chronic diseases, you take medicines or pregnant or breastfeed.

3.2 Study of the composition:

Carefully study the composition of the dietary supplement. Pay attention to the active ingredients, their concentration and the form of release. Make sure that the composition does not contain ingredients that you may have an allergy or individual intolerance to you. Preference should be given to dietary supplements with natural ingredients and a minimum number of artificial additives.

3.3 Choosing a proven manufacturer:

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 (for example, GMP – Good Manufacturing Practice) confirming the compliance of production of international standards. Information about the manufacturer and quality certificates can be found on the package of dietary supplements or on the manufacturer’s website.

3.4 output form:

Bades are produced in various forms, such as tablets, capsules, powders, syrups and solutions. Choose the form of release, which is most convenient for you. For example, if it is difficult for you to swallow tablets, you can choose capsules or syrup.

3.5 Dosage:

Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Exceeding the dosage can lead to undesirable side effects.

3.6 Duration of admission:

The duration of dietary supplement should also be agreed with the doctor. Some dietary supplements can be taken for a long time, others only in courses. It is important to observe the recommended duration of the reception in order to get maximum benefit and avoid possible side effects.

3.7 Accounting for individual characteristics:

When choosing a dietary supplement, it is necessary to take into account the individual characteristics of the body, such as age, gender, state of health, the presence of chronic diseases and medications taken. For example, pregnant and lactating women need to choose dietary supplements with particular caution and be sure to consult a doctor.

3.8 Interaction with drugs:

Some dietary supplements can interact with drugs by changing their effectiveness or causing undesirable side effects. Therefore, before taking Bad, it is necessary to inform the doctor about all the medicines that you take.

3.9 side effects:

Carefully follow your condition during a dietary supplement. If any side effects occur (for example, allergic reactions, disorders of the gastrointestinal tract), it is necessary to stop taking the dietary supplement and consult a doctor.

3.10 Storage:

Store dietary supplements in accordance with the instructions on the package. It is usually recommended to store dietary supplements in dry, cool and protected place from the light, inaccessible to children.

Part 4: A healthy lifestyle is the basis of strong immunity

Bades can be a useful addition to a healthy lifestyle to strengthen immunity, but they are not its replacement. A healthy lifestyle is the basis of strong immunity, including a balanced diet, regular physical activity, full sleep, stress management and rejection of bad habits.

4.1 Balanced diet:

A balanced diet provides the body with all the necessary nutrients, vitamins and minerals necessary for the normal operation of the immune system.

• Squirrels: Proteins are necessary for the synthesis of antibodies and immune cells. Include products rich in protein in your diet, such as meat, poultry, fish, eggs, legumes and dairy products.
• Carbohydrates: Carbohydrates are the main source of energy for the body. Choose complex carbohydrates, such as whole grain products, vegetables and fruits, which are slowly absorbed and provide the body with energy for a long time.
• Fat: Fats are necessary for the assimilation of fat -soluble vitamins (A, D, E, K) and to maintain the health of cell membranes. Choose useful fats such as omega-3 fatty acids contained in fish, nuts and seeds.
• Vitamins and minerals: Vitamins and minerals play an important role in the work of the immune system. Use enough fruits and vegetables rich in vitamins and minerals.
• Water: Sufficient water consumption is necessary to maintain the normal operation of all organs and systems of the body, including the immune system. It is recommended to drink at least 1.5-2 liters of water per day.

4.2 Regular physical activity:

Regular physical activity strengthens the immune system, improves blood circulation and reduces stress. It is recommended to engage in moderate physical activity at least 150 minutes a week. It can be walking, running, swimming, cycling or playing sports.

4.3 Full sleep:

A full sleep is necessary to restore the body and normal functioning of the immune system. It is recommended to sleep at least 7-8 hours a day. Try to go to bed and wake up at the same time to adjust your biological rhythm.

4.4 Stress management:

Chronic stress can suppress the immune system. Learn to manage stress using various relaxation methods, such as meditation, yoga, breathing exercises and communication with loved ones.

4.5 Refusal of bad habits:

Smoking and alcohol abuse weaken the immune system. Give up these bad habits to strengthen your immunity.

4.6 Hygiene observance:

Compliance with hygiene rules helps prevent the spread of infections. Wash regularly