Natural dietary supplements to maintain immunity
Chapter 1: Immune system: Fundamentals and functions
The immune system is a complex network of cells, tissues, organs and processes that protect the body from pathogenic agents, such as bacteria, viruses, fungi and parasites. It performs a number of the most important functions, including the recognition of pathogens, their destruction and maintenance of immune memory to prevent repeated infections.
1.1. The components of the immune system:
- Bone marrow: The place of formation of immune cells, such as lymphocytes (T cells and B cells) and myeloid cells (neutrophils, macrophages, dendritic cells).
- Timus (thymus iron): The ripening place of T cells, where they learn to distinguish between their own and other people’s antigens.
- Spleen: He filters blood, removing old and damaged cells, and also contains immune cells involved in the immune response to antigens.
- Lymphatic nodes: They filter lymph containing antigens and immune cells, contributing to the activation of the immune response.
- Lymphoid tissue associated with mucous membranes (MALT): Protects the mucous membranes of the respiratory tract, digestive tract and genitourinary system, which are the main entrance gate for pathogens. Examples of MALT are tonsils, adenoids, Payerovs of plaques in the intestines and appendix.
- The cells of the immune system:
- Lymphocytes:
- T-cells (T-lymphocytes): There are several types of T cells, including T-Helpers (CD4+), which coordinate the immune response, and cytotoxic T cells (CD8+), which destroy infected cells.
- B cells (b-lymphocytes): They produce antibodies (immunoglobulins) that are associated with antigens and neutralize them or marked to destroy other immune cells.
- Natural killers (NK cells): Destroy infected cells and tumor cells without preliminary sensitization.
- Myeloid cells:
- Neutrophils: Bacteria and other pathogens are phagocytized (absorbed and destroyed). The most numerous leukocytes in the blood.
- Macrophages: Pathogens and cell garbage are phagocytized, and also represent antigens of T cells.
- Dendritic cells: Represent antigens T-cells, initiating an adaptive immune response. They are considered the most effective antigen -presenting cells.
- Eosinophils: Participate in the fight against parasitic infections and allergic reactions.
- Basophils: Histamine and other inflammation mediators are distinguished, participating in allergic reactions.
- Oblast cells (mastocytes): They are in the tissues and release histamine and other inflammation mediators in response to allergens or tissue damage.
- Lymphocytes:
1.2. Types of immunity:
- Inborn immunity: The first line of protection, which reacts quickly and nonspecific to pathogens. Includes physical barriers (skin, mucous membranes), chemical barriers (gastric juice, lysozyme), cell components (neutrophils, macrophages, NK cells) and proteins (complement, interferons).
- Adaptive immunity: It develops slower, but more specificly and forms immune memory. Mediated by lymphocytes (T cells and B cells). There are cellular immunity (mediated by T-cells) and humoral immunity (mediated by antibodies).
1.3. Factors affecting the immune system:
- Age: The immune system in children is not yet fully developed, and in older people its function decreases.
- Genetics: Some people are more susceptible to certain infections due to genetic factors.
- Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune system.
- Stress: Chronic stress can suppress the function of the immune system.
- Dream: The lack of sleep can weaken the immune system.
- Physical activity: Moderate physical activity strengthens the immune system, and excessive training can weaken it.
- Environmental pollution: The influence of pollutants can weaken the immune system.
- Medicines: Some drugs, such as corticosteroids and immunosuppressors, can suppress the function of the immune system.
- Chronic diseases: Chronic diseases, such as diabetes and cardiovascular diseases, can weaken the immune system.
Chapter 2: Natural Bades: Review and action mechanisms
Natural biologically active additives (dietary supplements) are products containing concentrated sources of nutrients, such as vitamins, minerals, amino acids, herbs and other plant components that can have a positive effect on health, including support for the immune system. It is important to note that dietary supplements are not medicines and are not intended for the treatment or prevention of diseases. However, they can be useful as an addition to a healthy lifestyle to maintain the optimal function of the immune system.
2.1. Vitamins for immunity:
- Vitamin C (ascorbic acid): A powerful antioxidant that protects the cells from damage by free radicals. Participates in the production and functioning of immune cells, such as neutrophils and lymphocytes. Improves phagocytosis and production of interferons. Sources: citrus fruits, berries, pepper, broccoli.
- Vitamin D (calciferol): Plays an important role in the regulation of the immune system. Participates in the activation of T cells and B cells, as well as in the production of antimicrobial peptides. Vitamin D deficiency is associated with an increased risk of infections. Sources: sunlight, oily fish, egg yolk, enriched products.
- Vitamin E (Tokoferol): An antioxidant that protects cell membranes from damage. Improves the function of immune cells and reduces inflammation. Sources: vegetable oils, nuts, seeds, green leafy vegetables.
- Vitamin A (Retinol): It is necessary to maintain the health of the mucous membranes, which are the first line of protection against infections. Participates in the development and functioning of immune cells. Sources: liver, dairy products, eggs, orange and yellow fruits and vegetables (carrots, pumpkin, apricots).
- B vitamins B: Participate in energy metabolism and DNA synthesis necessary for the functioning of immune cells. Vitamin B6 (pyridoxine) is important for the production of lymphocytes and antibodies. Vitamin B12 (cobalamin) is necessary for the health of the nervous system and the formation of red blood cells, which cause oxygen to immune cells. Folic acid (vitamin B9) is important for cell division and DNA synthesis. Sources: meat, fish, poultry, eggs, dairy products, whole grain products, legumes, green leafy vegetables.
2.2. Minerals for immunity:
- Zinc: It is necessary for the development and functioning of immune cells, especially T cells and NK cells. Participates in the healing of wounds and maintaining the health of the skin and mucous membranes. Zinc deficiency is associated with an increased risk of infections and a decrease in immune function. Sources: meat, seafood, nuts, seeds, legumes, whole grain products.
- Selenium: An antioxidant that protects the cells from damage by free radicals. Participates in the functioning of immune cells and antibodies. Selenium deficiency is associated with an increased risk of infections and a decrease in immune function. Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
- Iron: It is necessary to transport oxygen to immune cells and the functioning of enzymes involved in the immune response. Iron deficiency can weaken the immune system. Sources: meat, poultry, fish, legumes, green leafy vegetables.
- Copper: Participates in the functioning of enzymes involved in the immune response. The shortage of copper can weaken the immune system. Sources: seafood, nuts, seeds, legumes, whole grain products.
2.3. Plant components for immunity:
- SOUTINATEA: It stimulates the immune system, increasing the activity of phagocytes and NK cells. It has antiviral and anti -inflammatory properties. Used for the prevention and treatment of colds and influenza.
- Garlic: Contains allicin with antibacterial, antiviral and antifungal properties. Enhances the activity of immune cells and reduces inflammation.
- Ginger: It has anti -inflammatory and antioxidant properties. Contains a gingerol that can stimulate the immune system and fight infections.
- Turmeric: Contains curcumin with powerful anti -inflammatory and antioxidant properties. It can modulate the immune response and protect against infections.
- Ginseng: Adaptogen, which helps the body cope with stress and strengthens the immune system. Improves the function of immune cells and increases resistance to infections.
- Astragal: It is traditionally used in Chinese medicine to strengthen the immune system. It stimulates the production of interferons and enhances the activity of immune cells.
- Black Buzina (Sambucus Nigra): It has antiviral properties and can help reduce the duration and severity of colds and influenza. Contains antioxidants that protect the cells from damage.
- Small Andrographis (Andrographis Paniculata): It has anti -inflammatory, antibacterial and antiviral properties. Used to treat respiratory infections and strengthen the immune system.
2.4. Other dietary supplements for immunity:
- Probiotics: Living microorganisms that bring health benefits, improving the balance of intestinal microflora. Strengthen the immune system, stimulating the production of immune cells and antibodies. Improve the barrier function of the intestine, preventing the penetration of pathogens into the blood.
- Beta-glucan: Polysaccharides contained in the cell walls of mushrooms, yeast and some plants. They stimulate the immune system, activating macrophages and NK cells.
- Colostrum (colostrum): The first milk produced by mammals after childbirth. It contains high concentrations of antibodies, immune factors and growth factors that strengthen the immune system and protect against infections.
- Omega-3 fatty acids: They have anti -inflammatory properties and can modulate an immune response. Contained in fatty fish (salmon, mackerel, sardines), linen seed, chia seeds and walnuts.
Chapter 3: Scientific research and evidence of effectiveness
The effectiveness of natural dietary supplements to maintain immunity is the subject of ongoing scientific research. Some dietary supplements have a strong scientific base confirming their benefits for the immune system, while others require additional research. It is important to critically evaluate scientific data and consult a doctor or other qualified medical specialist before taking any dietary supplements.
3.1. Vitamin C:
Numerous studies have shown that vitamin C can reduce the duration and severity of colds, especially in people undergoing intensive physical stress, such as athletes. The meta-analysis, published in the journal Cochrane Database of Systematic Reviews, showed that regular intake C can slightly reduce the duration of colds (by 0.5-1 days) and reduce the severity of symptoms. However, vitamin C does not prevent a cold in most people.
3.2. Vitamin D:
Studies have shown that vitamin D deficiency is associated with an increased risk of infections, such as respiratory infections and flu. Meta-analysis, published in the journal BMJ, showed that vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D.
3.3. Zinc:
Studies have shown that zinc can reduce the duration and severity of colds, if taken within 24 hours after the appearance of symptoms. The meta-analysis, published in the journal “Cochrane Database of Systematic Reviews”, showed that zinc intake can reduce the duration of a cold by about one day and reduce the severity of symptoms.
3.4. SOUTINATEA:
The results of the studies of Echinacea are ambiguous. Some studies have shown that echinacea can reduce the duration and severity of colds, while other studies have not revealed any significant effects. The meta-analysis published in The Lancet Infectious Diseases showed that Echinacea could slightly reduce the duration of the cold and reduce the severity of the symptoms.
3.5. Garlic:
Some studies have shown that garlic can reduce the risk of colds. The study published in the magazine “Advances in Therapy” showed that people who took additives with garlic were less likely to hurt a cold and recovered faster if they had become ill.
3.6. Probiotics:
Numerous studies have shown that probiotics can strengthen the immune system and reduce the risk of infections, especially in children. Met-analyzes showed that probiotics can reduce the risk of respiratory infections and diarrhea associated with antibiotics.
3.7. Black Black:
Studies have shown that black bezine extract can reduce the duration and severity of colds and influenza. The meta-analysis published in the journal “Journal of Functional Foods” showed that Black Buzina extract can reduce the duration of the flu by about 4 days.
Chapter 4: Rules for choosing and receiving dietary supplements
The choice and reception of dietary supplements is a responsible process that requires an attentive approach and compliance with certain rules. Incorrect choice or incorrect intake of dietary supplements can not only not do good, but also harm health.
4.1. Consultation with a doctor:
Before you start taking any dietary supplements, especially if you have any chronic diseases or take medicines, you need to consult a doctor or other qualified medical specialist. The doctor can evaluate your health status, determine which dietary supplements can be useful to you, and exclude possible contraindications and interactions with drugs.
4.2. The choice of high -quality dietary supplements:
It is important to choose dietary supplements from reliable manufacturers who adhere to quality and safety standards. Pay attention to the availability of quality certificates (for example, GMP – good manufacturing practice), which confirm that the product is produced in accordance with the established standards. Look for products that have undergone independent testing by a third party (for example, NSF International, USP Verified, which confirm the cleanliness and content of the ingredients declared on the label.
4.3. Checking the composition:
Carefully study the composition of the dietary supplement indicated on the label. Make sure that the product contains ingredients that, as you know, support the immune system. Avoid products containing artificial additives, dyes, flavors and preservatives.
4.4. Dosage:
Strictly observe the recommended dosage indicated on the Bad label or prescribed by a doctor. Do not exceed the recommended dose, as this can lead to side effects. Start with a minimum dose and gradually increase it, if necessary, under the supervision of a doctor.
4.5. Reception time:
Some dietary supplements are better absorbed if they are taken during food, while others should take on an empty stomach. Follow the instructions on the label or recommendations of the doctor regarding the diet time.
4.6. Duration of admission:
The duration of dietary supplement depends on the type of dietary supplement and your individual needs. Some dietary supplements can be taken daily for a long time, while others should be taken only for a short period of time, for example, during a cold or influenza. Consult a doctor to determine the optimal duration of dietary supplement.
4.7. Side effects and interactions:
Be attentive to any side effects that can occur after taking Bad. If you experience any side effects, such as nausea, diarrhea, headache or allergic reactions, stop taking dietary supplements and consult a doctor. Consider the possible interactions of dietary supplements with the medicines that you take. Some dietary supplements can enhance or weaken the effect of drugs.
4.8. Storage:
Keep dietary supplements in accordance with the instructions on the label. Typically, dietary supplements should be stored in a cool, dry place, protected from light and moisture. Do not store dietary supplements in the bathroom or on the windowsill.
Chapter 5: Alternative methods of maintaining immunity
In addition to taking dietary supplements, there are many other ways to maintain the immune system, which are no less important and can be more effective. These include a healthy lifestyle, proper nutrition, sufficient sleep, stress management and regular physical activity.
5.1. Healthy nutrition:
A balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats, provides the body with the necessary nutrients to maintain the immune system. Try to eat products of different colors, as they contain various antioxidants and other beneficial substances. Limit the consumption of processed products, sugar and saturated fats that can weaken the immune system.
5.2. Sufficient sleep:
The lack of sleep can weaken the immune system. Try to sleep at least 7-8 hours a day. Observe sleep mode, lying and getting up at the same time every day, even on the weekend. Create comfortable conditions for sleeping, ensuring the darkness, silence and coolness in the bedroom.
5.3. Stress management:
Chronic stress can suppress the function of the immune system. Find the ways of managing stress, such as meditation, yoga, tai-chi, walking in nature, reading books or communication with friends and relatives.
5.4. Regular physical activity:
Moderate physical activity strengthens the immune system. Try to engage in physical exercises for at least 30 minutes a day, most days of the week. Choose the types of activity that you like, such as walking, running, swimming, cycling or dancing.
5.5. Refusal of smoking and restriction of alcohol use:
Smoking and excessive alcohol use weaken the immune system. Refusal of smoking and restriction of alcohol use will help strengthen the immune system.
5.6. Hygiene:
Compliance with hygiene rules, such as frequent wash with soap, helps to prevent the spread of infections. Avoid touching your face with your hands, especially in public places.
5.7. Vaccination:
Vaccination is an effective way to protect against many infectious diseases. Discuss with the doctor which vaccines you need.
5.8. Maintaining a healthy weight:
Obesity is associated with an increased risk of infections and a decrease in immune function. Maintaining a healthy weight will help strengthen the immune system.
5.9. Moisturization:
Sufficient consumption of liquid (water, herbal teas, juices) helps maintain the health of the mucous membranes, which are the first line of protection against infections.
5.10. Prevention of infections:
Avoid contact with sick people. If you are sick, stay at home so as not to infect others.
Chapter 6: Special cases and contraindications
Reception of dietary supplements to maintain immunity is not always suitable for everyone. There are special cases and contraindications when the intake of dietary supplements can be undesirable or even dangerous.
6.1. Pregnancy and breastfeeding:
During pregnancy and breastfeeding, special care must be observed when taking dietary supplements. Some dietary supplements can be harmful to the fetus or baby. Before taking any dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.
6.2. Children:
Some dietary supplements may not be safe for children. Before taking any dietary supplements, children need to consult a pediatrician.
6.3. Chronic diseases:
People with chronic diseases, such as diabetes, cardiovascular diseases, kidney or liver diseases, need to consult a doctor before taking any dietary supplements. Some dietary supplements can interact with the medicines that they take, or worsen their state of health.
6.4. Autoimmune diseases:
People with autoimmune diseases, such as rheumatoid arthritis, systemic lupus erythematosus or multiple sclerosis, must be careful when taking dietary supplements stimulating the immune system. Some of these dietary supplements can enhance an autoimmune reaction and worsen the symptoms of the disease. Before taking any dietary supplements, you need to consult a doctor.
6.5. Allergies:
People with allergies to certain foods or plants need to carefully study the composition of dietary supplements and avoid products containing allergens. If you have an allergy, start with a small dose of bad and carefully monitor the reaction of the body.
6.6. Before the operation:
Some dietary supplements, such as garlic, ginger and vitamin E, can dilute blood and increase the risk of bleeding during surgery. Stop taking these dietary supplements 1-2 weeks before surgery. Discuss with the doctor what dietary supplements you should stop taking before the operation.
6.7. Interaction with drugs:
Some dietary supplements can interact with medicines, enhancing or weakening their effect. For example, St. John’s wort can reduce the effectiveness of some antidepressants, contraceptives and immunosuppressants. Discuss with the doctor all the medicines and dietary supplements that you take to exclude possible interactions.
Chapter 7: Prospects for research and development
Studies of natural dietary supplements to maintain immunity continue and develop. In the future, we can expect the emergence of new dietary supplements with higher efficiency and safety, as well as a deeper understanding of the mechanisms of action of existing dietary supplements.
7.1. Microbioma research:
The intestinal microbia plays an important role in the regulation of the immune system. Studies of the microbioma and its impact on immunity can lead to the development of new probiotic and prebiotic dietary supplements aimed at improving the balance of intestinal microflora and strengthening the immune system.
7.2. Studies of plant components:
Studies of plant components continue in order to identify new compounds with immunomodulating properties. These studies can lead to the development of new dietary supplements based on plant extracts with high efficiency and safety.
7.3. Personalized medicine:
The development of personalized medicine will develop dietary supplements adapted to the individual needs and characteristics of each person. This will increase the efficiency and safety of dietary supplements and reduce the risk of side effects.
7.4. Nanotechnology:
The use of nanotechnologies in the development of dietary supplements can increase their bioavailability and effectiveness. Nanoparticles can be used to deliver active dietary supplements directly to immune cells, which will increase their effectiveness.
7.5. Clinical trials:
Conducting large -scale clinical tests of dietary supplements using strict scientific methods will allow you to obtain more reliable data on their effectiveness and safety. This will help doctors and consumers make reasonable decisions on the use of dietary supplements to maintain immunity.
7.6. Combinations of dietary supplements:
Studies of combinations of various dietary supplements can lead to the development of synergistic formulas that have a more pronounced immunomodulating effect than individual dietary supplements.
7.7. Study of action mechanisms:
A deeper understanding of the mechanisms of the action of dietary supplements at the molecular level will develop more effective and targeted approaches to maintaining immunity.
7.8. Artificial intelligence:
The use of artificial intelligence to analyze large volumes of data on dietary supplements and their influence on the immune system can help identify new patterns and develop more effective formulas.
Chapter 8: Legislative regulation and safety
Legislative regulation of dietary supplements varies in different countries. In some countries, dietary supplements are regulated as food, while in others – as drugs. In most countries, producers of dietary supplements are not required to prove their effectiveness, but are required to guarantee their safety and compliance with the declared composition.
8.1. Russia:
In Russia, dietary supplements are regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts. Bades must undergo state registration and receive a certificate of state registration (SGR). The SGR confirms that the dietary supplement meets the requirements of security and hygienic standards.
8.2. USA:
In the United States, dietary supplements are regulated by the sanitary supervision of the quality of food and medicine (FDA) in accordance with the Law on Drinking Addles, Health and Education (DSHEA). DSHEA has a responsibility for ensuring the safety of their products. FDA does not require dietary supplements to prove their effectiveness, but can take measures against products that are unsafe or contain false information.
8.3. European Union:
In the European Union, the Bada is regulated by the Directive of 2002/46/EC. The directive establishes the requirements for the composition of dietary supplements, labeling and advertising. Each EU member country has the right to establish its own national rules regarding dietary supplements.
8.4. Bad safety:
Despite the fact that dietary supplements are usually considered safe, some of them can cause side effects or interact with medicines. It is important to choose dietary supplements from reliable manufacturers and observe the recommended dosage. If you experience any side effects after taking Bad, stop taking it and consult a doctor.
8.5. Quality control:
Daistan’s manufacturers must comply with quality and safety standards, such as GMP (Good Manoufacturing Practice). GMP guarantees that the product is produced in accordance with the established standards and contains the ingredients declared on the label. Consumers can look for products that have undergone independent testing a third party (for example, NSF International, USP Verified), which confirm the purity and content of ingredients.
8.6. Responsibility of manufacturers:
Bad manufacturers are responsible for ensuring the safety of their products and providing reliable information about the composition and dosage. They must also warn consumers about possible side effects and drug interactions.
Chapter 9: Practical recommendations for use
The use of natural dietary supplements to maintain immunity should be conscious and reasonable. It is important to understand that dietary supplements are not a panacea and do not replace a healthy lifestyle and good nutrition.
9.1. Assessment of needs:
Evaluate your individual needs and risk factors. If you have chronic diseases, you are subject to stress, eat poorly, or often get sick, you may use dietary supplements to maintain immunity.
9.2. Choice of Bad:
Choose a dietary supplement that meets your needs and has scientific evidence of effectiveness. Pay attention to the composition, dosage and safety. Consult a doctor or other qualified medical specialist.
9.3. Dosage compliance:
Strictly observe the recommended dosage indicated on the Bad label or prescribed by a doctor. Do not exceed the recommended dose.
9.4. Duration of admission:
Determine the optimal duration of dietary supplement. Some dietary supplements can be taken daily for a long time, while others should be taken only for a short period of time.
9.5. Monitoring effects:
Carefully monitor your well -being and mark any changes after the start of admission of dietary supplements. If you experience any side effects, stop taking a dietary supplement and consult a doctor.
9.6. Combining with other methods:
Combine the reception of dietary supplements with other methods of maintaining immunity, such as healthy nutrition, sufficient sleep, stress and regular physical activity.
9.7. Regular consultations with a doctor:
Consult a doctor or other qualified medical specialist regularly to evaluate your health and adjust the use of dietary supplements.
9.8. Diary maintenance:
Keep a diary of receiving dietary supplements in which mark the name of the dietary supplement, dosage, reception time, duration of admission and any changes in well -being.
9.9. Evaluation of effectiveness:
Evaluate the effectiveness of the dietary supplement after a certain period of time. If you do not see any improvements, you may choose another dietary supplement or change your approach to maintaining immunity.
9.10. Making conscious decisions:
Make conscious decisions on the use of dietary supplements to maintain immunity, based on scientific data, the doctor’s recommendations and your own needs and preferences.