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We strengthen immunity with the help of dietary supplements: full guidance for choosing and applying

Section 1: Fundamentals of immunity and its value

Immunity is a complex system of protecting the body from various threats, such as bacteria, viruses, fungi, parasites and even cancer cells. It includes many different organs, cells and molecules working in agreement to maintain health and prevent diseases. Our immune system constantly analyzes the internal and external environment, revealing potentially dangerous elements and neutralizing them. Effective immunity provides rapid and adequate response to pathogens, preventing the development of infections and minimizing their consequences.

1.1. The components of the immune system:

The immune system consists of two main branches: congenital and acquired immunity.

Inborn immunity: This is the first line of protection with which we are born. It acts quickly and nonspecific, that is, reacts to a wide range of threats without prior sensitization. Components of congenital immunity include physical barriers (skin, mucous membranes), cellular elements (macrophages, neutrophils, NK cells) and molecular mediators (cytokines, interferons). The skin, for example, serves as a physical barrier, preventing the penetration of pathogens into the body. The mucous membranes lining the respiratory tract and the gastrointestinal tract contain antimicrobials and contribute to the removal of microorganisms. Macrophages and neutrophils are phagocytes that absorb and destroy bacteria and other foreign particles. NK cells (natural killers) destroy infected cells and cancer cells. Cytokines and interferons are signal molecules that regulate the immune response and coordinate the actions of various immune cells.
Acquired immunity: This branch of immunity develops throughout life in response to contact with specific antigens. It has high specificity and remembers the antigens that he previously encountered, which allows him to more effectively respond with repeated meetings. The key components of the acquired immunity are B cells and T cells. B-cells produce antibodies that are associated with antigens and neutralize them or mark them to destroy other immune cells. T-cells are divided into several subtypes, including T-highpers that coordinate the immune response, and cytotoxic T-cells that destroy infected cells. The acquired immunity is formed after the infections or vaccination. Vaccination is the introduction of weakened or killed pathogens to stimulate an immune response without the development of the disease.

1.2. Factors affecting immunity:

The state of the immune system is affected by many factors, both internal and external.

Age: The immune system develops gradually in childhood and weakens with age. In children, immunity is not yet fully formed, so they are more susceptible to infections. In elderly people, the immune system becomes less effective, which leads to increased vulnerability to diseases and slow recovery.
Nutrition: A balanced diet, rich in vitamins, minerals and antioxidants, is necessary for the normal functioning of the immune system. The lack of nutrients can weaken the immunity and increase the risk of infections. Vitamins C, D, E, A, zinc, selenium and iron are especially important.
Stress: Chronic stress has a negative effect on the immune system, suppressing its functions and increasing susceptibility to diseases. Stress leads to the release of cortisol, a hormone that can weaken the immune response.
Dream: The lack of sleep also weakens the immune system. During sleep, the body produces cytokines that play an important role in the regulation of the immune response.
Physical activity: Moderate physical activity strengthens the immunity, improving blood circulation and stimulating the functioning of immune cells. However, excessive physical activity can suppress immunity.
Environmental condition: Environmental pollution, the effects of toxins and radiation can weaken the immune system.
Chronic diseases: Some chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can negatively affect immunity.
Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.

1.3. Signs of weakened immunity:

Weakened immunity can be manifested by various symptoms, including:

Frequent colds and infections.
Long -term recovery after diseases.
Increased fatigue and weakness.
Chronic inflammatory processes.
Problems with digestion.
Allergic reactions.
Skin rashes.

If you notice several of these symptoms in yourself, you should be a doctor to evaluate the state of your immune system.

Section 2: Bad to strengthen immunity: review and classification

Biologically active additives (dietary supplements) are products designed for additional nutrition and maintenance of health. They are not medicines and are not intended for the treatment of diseases, but can be useful to strengthen immunity and maintain overall health. It is important to note that before taking any dietary supplements, it is necessary to consult a doctor in order to verify their safety and the absence of contraindications.

2.1. Vitamins:

Vitamin C: A powerful antioxidant that supports the function of immune cells protects them from damage and stimulates antibodies. Vitamin C also plays an important role in the synthesis of collagen, which is necessary for the health of the skin and mucous membranes, which are physical barriers that protect the body from infections. The recommended daily dose of vitamin C is 75-90 mg for adults.
Vitamin D: It is important to regulate the immune response and maintain bone health. It participates in the activation of immune cells and promotes the production of antimicrobial peptides. Vitamin D deficiency can increase the risk of infections, especially respiratory. The recommended daily dose of vitamin D is 600-800 IU for adults, but can be increased depending on the level of vitamin D in the blood.
Vitamin E: An antioxidant that protects the cells from damage caused by free radicals. It also plays a role in maintaining the function of immune cells. The recommended daily dose of vitamin E is 15 mg for adults.
Vitamin A: It is necessary for the health of the mucous membranes, which are physical barriers that protect the body from infections. He also participates in the regulation of the immune response. The recommended daily dose of vitamin A is 700-900 mcg for adults.
B vitamins B: Important for the normal functioning of the immune system. Vitamin B6 is involved in the production of antibodies and supports the function of T-cells. Vitamin B12 is necessary for the health of the nervous system and blood formation, which also affects the immunity.

2.2. Minerals:

Zinc: He plays an important role in the functioning of immune cells, especially T-cells and NK cells. It also participates in the healing of wounds and maintaining the health of the skin. Zinc deficiency can weaken the immunity and increase the risk of infections. The recommended daily dose of zinc is 8-11 mg for adults.
Selenium: An antioxidant that protects cells from damage and supports the function of immune cells. He also participates in the regulation of the immune response. The recommended daily dose of selenium is 55 mcg for adults.
Iron: It is necessary for the normal functioning of immune cells and blood formation. Iron deficiency can weaken the immunity and increase the risk of infections. The recommended daily dose of iron is 8 mg for men and 18 mg for women.
Copper: Participates in the work of enzymes necessary for the functioning of the immune system.

2.3. Probiotics and prebiotics:

Probiotics: Living microorganisms that benefit health, improving the balance of intestinal microflora. A healthy intestine plays an important role in immunity, since it contains most of the body’s immune cells. Probiotics can improve the function of immune cells, reduce inflammation and protect against infections. Probiotics include lactobacilli and bifidobacteria.
Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. They contribute to the growth and reproduction of probiotics, improving intestinal health and immunity. The prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).

2.4. Plant extracts:

SOUTINATEA: It stimulates the immune system, increasing the activity of immune cells and increasing resistance to infections.
Garlic: It has antimicrobial and antiviral properties, and also stimulates the immune system.
Ginger: It has anti -inflammatory and antioxidant properties, and also stimulates the immune system.
Turmeric: Contains curcumin, which has anti -inflammatory and antioxidant properties.
Ginseng: It stimulates the immune system and increases stress resistance.
Astragal: Strengthens the immune system and has antiviral properties.
Buzina: It has antiviral properties and can help reduce the duration and severity of a cold and influenza.
Androbrafis: It has anti -inflammatory and antiviral properties.

2.5. Other dietary supplements:

Omega-3 fatty acids: They have anti -inflammatory properties and can improve the function of immune cells.
Beta-glucan: They stimulate the immune system, activating immune cells and increasing resistance to infections.
Coenzim q10: An antioxidant that protects cells from damage and supports the function of the immune system.
Amino acids: Some amino acids, such as glutamine and arginine, are important for the functioning of the immune system.

Section 3: How to choose the right dietary supplement for immunity

The choice of dietary supplements to strengthen immunity is a responsible process that requires attention to details. Not all dietary supplements are equally effective and safe. It is important to consider several factors to make the right choice.

3.1. Consultation with a doctor:

Before taking any dietary supplements, it is necessary to consult a doctor. The doctor can evaluate the state of your immune system, identify possible nutrient deficits and recommend the most suitable dietary supplements taking into account your individual needs and health status. It is important to inform the doctor about all the drugs taken in order to avoid undesirable interactions.

3.2. Study of composition and dosage:

Carefully study the composition of the dietary supplement and pay attention to the dosage of active ingredients. Make sure that the dosage corresponds to the recommended daily standards or the doctor’s recommendations. Avoid dietary supplements containing artificial additives, dyes, flavors and preservatives. Prefer products with natural ingredients.

3.3. The choice of a reliable manufacturer:

Choose dietary supplements from reliable manufacturers with a good reputation. Check if the manufacturer has certificates of quality and compliance with production standards (for example, GMP). Look for other consumers about the manufacturer’s products.

3.4. Output form:

Bades are produced in various forms, such as tablets, capsules, powders, liquids and chewing sweets. Choose a form that is most convenient for you. Capsules and tablets, as a rule, contain a more concentrated dose of active ingredients. Powers can be added to drinks or food. The liquids are more quickly absorbed by the body. Chewing sweets can be convenient for children.

3.5. Accounting for individual needs:

When choosing dietary supplements, take into account your individual needs and health status. If you have any chronic diseases, allergies or intolerance, be sure to consult a doctor. For children, pregnant and lactating women, there are special dietary supplements with an adapted composition and dosage.

3.6. Reviews and ratings:

Before buying Bad, study the reviews and ratings of other consumers. This can help you make an idea of the effectiveness and safety of the product. However, do not blindly trust all reviews, as they can be subjective or even falsified.

3.7. Price:

The price of dietary supplements is not always an indicator of its quality. Compare the prices of similar products from different manufacturers and choose the optimal price ratio. Do not buy too cheap dietary supplements, as they may contain low -quality ingredients.

3.8. Certification:

Pay attention to the availability of quality certificates such as GMP (good manufacturing practice), NSF International or USP Verified. These certificates confirm that the dietary supplement is produced in accordance with strict quality standards and contains the declared amount of active ingredients.

3.9. Best before date:

Before buying dietary supplements, check the expiration date. Do not use dietary supplements with an expired expiration date.

3.10. Interaction with drugs:

Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. Be sure to tell the doctor about all the dietary supplements to avoid undesirable interactions.

Section 4: How to take dietary supplements to achieve the maximum effect

The correct reception of dietary supplements is no less important than their right choice. Compliance with the recommendations for dosage, intake and compatibility with food can significantly increase dietary supplement efficiency and minimize the risk of side effects.

4.1. Dosage compliance:

Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Do not exceed the recommended dose, as this can lead to side effects. If you missed the dietary supplement, do not take a double dose next time.

4.2. Reception time:

Carefully study the recommendations for the time of admission of dietary supplements. Some dietary supplements are better absorbed on an empty stomach, while others are absorbed during food. B vitamins, for example, are best taken in the morning, and vitamin D is during food containing fats.

4.3. Food compatibility:

Some products may affect the assimilation of dietary supplements. For example, calcium can reduce the absorption of iron, and grapefruit juice can interact with some drugs. Check with a doctor or pharmacist which products should be avoided when taking a specific dietary supplement.

4.4. Duration of admission:

The duration of dietary supplement depends on its type and purpose of admission. Some dietary supplements can be taken courses, while others can be taken on an ongoing basis. Vitamin D, for example, is recommended to be taken throughout the year, especially in winter.

4.5. Proper storage:

Keep dietary supplements in accordance with the recommendations indicated on the packaging. As a rule, dietary supplements should be stored in a dry, cool and dark place inaccessible to children.

4.6. Interaction with other dietary supplements:

With the simultaneous reception of several dietary supplements, it is necessary to take into account their interaction with each other. Some dietary supplements can strengthen or weaken the action of each other. Consult a doctor or pharmacist to make sure the safety of a combined dietary supplement.

4.7. Observation of the reaction of the body:

Carefully observe your body’s reaction to dietary supplement. If you notice any side effects, such as nausea, diarrhea, skin rashes or allergic reactions, stop taking dietary supplements and consult a doctor.

4.8. Regular analyzes:

With prolonged administration of dietary supplements, it is recommended to regularly take blood tests to control the level of vitamins and minerals in the body. This will help to avoid overdose and identify possible deficits.

4.9. A combination with a healthy lifestyle:

Reception of dietary supplements should be combined with a healthy lifestyle, including a balanced diet, regular physical activity, sufficient sleep and stress management. Bades are not a replacement for a healthy lifestyle, but only with an addition to it.

4.10. Individual approach:

The approach to receiving dietary supplements should be individual and take into account your characteristics of the body, the state of health and the purpose of taking. Do not blindly follow the advice of friends or advertisements. Consult a doctor to get individual recommendations.

Section 5: Bad for children: Features and recommendations

The immune system of children is in the process of development, so they are more susceptible to infections than adults. Bades can be useful to strengthen the immunity of children, but their use requires special attention and caution.

5.1. Consultation with a pediatrician:

Before taking any dietary supplements, the child needs to consult a pediatrician. The pediatrician can assess the state of health of the child, identify possible deficits of nutrients and recommend the most suitable dietary supplements taking into account his age and individual needs.

5.2. Age restrictions:

Not all dietary supplements are suitable for children. Some dietary supplements contain ingredients that can be harmful to children. Carefully study the composition of the dietary supplement and make sure that it is intended for children of a certain age.

5.3. Dosage:

Strictly observe the recommended dosage indicated on the Bad package or assigned by the pediatrician. Do not exceed the recommended dose, as this can lead to side effects. The dosage of dietary supplements for children is usually lower than for adults.

5.4. Output form:

Choose dietary supplements in a form that is most convenient for a child. For young children, liquid forms or chewing sweets are suitable. For older children, you can use tablets or capsules.

5.5. Natural ingredients:

Prefer dietary supplements with natural ingredients, without artificial additives, dyes, flavors and preservatives.

5.6. Vitamin D:

Vitamin D is especially important for children, as it is necessary for the health of bones and immunity. The recommended daily dose of vitamin D for children is 400-600 IU.

5.7. Probiotics:

Probiotics can be useful to maintain the health of the intestines and immunity of children. They can help reduce the frequency and duration of colds and other infections.

5.8. Omega-3 fatty acids:

Omega-3 fatty acids are important for the development of the brain and nervous system of children, as well as for maintaining immunity.

5.9. Multivitamins:

Multivitamins can be useful to provide children with the necessary vitamins and minerals, especially if they eat poorly.

5.10. Safety:

Keep dietary supplements inaccessible to children. Do not give a child a dietary supplement unattended adults.

Section 6: Bad for pregnant and nursing women: special needs

Pregnancy and breastfeeding are periods when a woman’s body experiences an increased need for nutrients. Bades can be useful to satisfy these needs and maintain the health of the mother and child, but their use requires special attention and consultation with the doctor.

6.1. Consultation with a doctor:

Before taking any dietary supplements of a pregnant or nursing woman, you need to consult a doctor. The doctor can evaluate the state of health of a woman, identify possible nutrient deficits and recommend the most suitable dietary supplements taking into account her individual needs and health status.

6.2. Folic acid:

Folic acid is especially important for pregnant women, as it is necessary to prevent defects in the nervous tube in the fetus. The recommended daily dose of folic acid for pregnant women is 400-800 μg.

6.3. Iron:

Pregnant women need a larger amount of iron than usual, since it is necessary for hematopoiesis and oxygen to the fetus. The recommended daily dose of iron for pregnant women is 27 mg.

6.4. Calcium:

Calcium is necessary for the health of the bones of the mother and the development of the bones of the fetus. The recommended daily dose of calcium for pregnant women and nursing women is 1000-1300 mg.

6.5. Vitamin D:

Vitamin D is important for the health of bones and immunity of the mother and child. The recommended daily dose of vitamin D for pregnant women and nursing women is 600-800 IU.

6.6. Omega-3 fatty acids:

Omega-3 fatty acids are important for the development of the brain and nervous system of the fetus, as well as for maintaining the health of the mother.

6.7. Iodine:

Iodine is necessary for the normal functioning of the thyroid gland of the mother and the development of the brain. The recommended daily dose of iodine for pregnant women and nursing women is 220-290 μg.

6.8. Prenatal vitamins:

Prenatal vitamins contain all the necessary vitamins and minerals for pregnant women in optimal doses.

6.9. Safety:

Not all dietary supplements are safe for pregnant and nursing women. Avoid dietary supplements containing high doses of vitamin A, as well as dietary supplements with herbs that can be harmful to pregnancy.

6.10. Individual approach:

The approach to receiving dietary supplements during pregnancy and breastfeeding should be individual and take into account the characteristics of the woman’s body, health status and test results. Do not self -medicate and always consult a doctor.

Section 7: myths and errors about dietary supplements for immunity

There are many myths and misconceptions about dietary supplements for immunity. It is important to distinguish the truth from fiction in order to make reasonable decisions about your health.

7.1. Myth: Dans can completely replace a healthy lifestyle.

Reality: dietary supplements are an addition to a healthy lifestyle, and not replacing it. They cannot compensate for the lack of balanced nutrition, regular physical exertion, sufficient sleep and stress control.

7.2. Myth: The larger the dose of dietary supplements, the better the effect.

Reality: Exceeding the recommended dose of dietary supplements can lead to side effects and will not improve the effect. It is important to follow the recommended dosage.

7.3. Myth: All dietary supplements are equally effective.

Reality: The effectiveness of dietary supplements depends on its composition, the quality of the ingredients, the manufacturer and the individual characteristics of the body.

7.4. Myth: Bades have no side effects.

Reality: some dietary supplements can cause side effects, especially if the recommended dose is exceeded or when interacting with drugs.

7.5. Myth: Bades can cure all diseases.

Reality: dietary supplements are not medicines and are not intended for the treatment of diseases. They can be useful to strengthen immunity and maintain overall health.

7.6. Myth: Everything that is natural, safe.

Reality: some natural substances can be harmful to health, especially in large doses or when interacting with drugs.

7.7. Myth: Bades do not need certification.

Reality: Reliable dietary supplements undergo certification and comply with the standards of production quality.

7.8. Myth: Bades are a placebo.

Reality: Some dietary supplements have a proven effectiveness confirmed by scientific research.

7.9. Myth: dietary supplements must be taken constantly.

Reality: The duration of the intake of dietary supplements depends on its type and purpose of admission. Some dietary supplements can be taken courses, while others can be taken on an ongoing basis.

7.10. Myth: Bad can be chosen independently, without consulting a doctor.

Reality: Before you start taking any dietary supplements, you need to consult a doctor in order to verify their safety and the absence of contraindications.

Section 8: A healthy lifestyle is the basis of strong immunity

Despite the fact that dietary supplements can be useful to strengthen immunity, a healthy lifestyle remains the basis of a strong immune system.

8.1. Balanced nutrition:

Eat in a balanced, using a variety of products rich in vitamins, minerals and antioxidants. Include fruits, vegetables, whole grain products, legumes, nuts, seeds, fish and low -fat meat in your diet.

8.2. Regular physical activity:

Do regular physical exertion of moderate intensity. Physical activity strengthens the immunity, improves blood circulation and stimulates the functioning of immune cells.

8.3. Sufficient sleep:

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

8.4. Stress management:

Manage stress. Chronic stress has a negative effect on the immune system. Use relaxation methods such as meditation, yoga or breathing exercises.

8.5. Refusal of bad habits:

Refuse bad habits, such as smoking and alcohol abuse.

8.6. Maintaining a healthy weight:

Maintain healthy weight. Obesity and insufficient weight can weaken the immune system.

8.7. Hygiene:

Follow hygiene rules. Wash your hands with soap regularly, especially after visiting public places and before eating.

8.8. Vaccination:

Get vaccinations. Vaccination helps strengthen immunity and protect against infectious diseases.

8.9. Avoiding contact with sick people:

Avoid contact with sick people.

8.10. Regular medical examinations:

Pass regular medical examinations. Regular medical examinations help identify health problems at an early stage and take measures in a timely manner.

Section 9: promising directions in the study of dietary supplements for immunity

Studies in the field of dietary supplements for immunity continue, and new promising areas appear.

9.1. Individualized approach:

The development of individualized dietary supplements, taking into account the genetic characteristics and metabolic needs of each person.

9.2. The study of microbioma:

Further study of the effect of intestinal microbioma on immunity and the development of new probiotics and prebiotics to improve it.

9.3. Nanotechnology:

The use of nanotechnologies to increase bioavailability and effectiveness of dietary supplements.

9.4. Exosome:

The use of exosos isolated from plants and microorganisms to deliver active substances to the cells of the immune system.

9.5. Artificial intelligence:

The use of artificial intelligence for data analysis and identify the most effective combinations of dietary supplements.

9.6. Study of the influence of dietary supplement on the immune response in autoimmune diseases:

Studying the possibility of using dietary supplements to modulate an immune response in autoimmune diseases, such as rheumatoid arthritis and systemic lupus erythematosus.

9.7. Development of dietary supplements for cancer prevention:

A study of the possibility of using dietary supplements for cancer prevention by strengthening the immune system and protecting cells from damage.

9.8. Studying the influence of dietary supplements on an immune response in viral infections:

Studying the possibility of using dietary supplements to strengthen the immune response in viral infections, such as flu and Covid-19.

9.9. Development of dietary supplements for the elderly:

The development of dietary supplements specially designed to maintain immunity in the elderly in whom the immune system weakens with age.

9.10. Combining dietary supplements with other treatment methods:

Studying the possibility of combining dietary supplements with other treatment methods such as drug therapy and physiotherapy, to achieve a synergistic effect.

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