The rating of the best dietary supplements for immunity

The rating of the best dietary supplements for immunity: detailed analysis and choice of choice

Immunity is a complex system that protects our body from pathogenic agents, such as bacteria, viruses, fungi and parasites. Maintaining strong immunity is critical of general health and well -being. Along with a healthy lifestyle, including balanced nutrition, regular physical exercises and sufficient sleep, biologically active additives (dietary supplements) can play auxiliary role in strengthening the immune system. However, it is important to remember that dietary supplements are not a replacement for medicines and cannot cure diseases. Their task is to supplement a healthy lifestyle and provide the body with the necessary nutrients for the optimal functioning of the immune system.

In this rating, we will examine in detail the best dietary supplements for immunity available on the market based on scientific research, clinical trials, consumer reviews and expert estimates. We will analyze the mechanism of action of each ingredient, its potential advantages and risks, optimal dosages and output form. The rating is structured by categories for the convenience of navigation: vitamins, minerals, plant extracts, probiotics and other specialized additives.

I. Vitamins for immunity:

Vitamins play a key role in many physiological processes, including the functioning of the immune system. The lack of certain vitamins can negatively affect immunity, increasing the susceptibility to infections.

1. Vitamin C (ascorbic acid):

• The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It also plays an important role in maintaining the barrier function of the skin and mucous membranes, preventing the penetration of pathogens. Vitamin C stimulates the production and activity of leukocytes, such as neutrophils and lymphocytes that are involved in the destruction of infections. In addition, it is involved in the synthesis of collagen necessary for the health of the skin and tissues.

• Scientific research: Numerous studies have shown that vitamin C can reduce the duration and severity of a cold, especially in people subject to intensive physical exertion or living in cold climatic conditions. However, it should be noted that vitamin C does not prevent colds, but only helps the body quickly cope with it.

• Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To strengthen immunity and prevention of colds, you can increase the dose to 500-1000 mg per day.

• Output forms: Vitamin C is available in various forms, including tablets, capsules, powders, chewing tablets and sparkling tablets. Spying tablets can be more easily absorbed for some people. There are also liposomal forms of vitamin C, which are claimed to have higher bioavailability.

• Side effects: In high doses, vitamin C can cause stomach disorder, diarrhea and other gastrointestinal problems. Allergic reactions can rarely occur.

• The best dietary supplement with vitamin C:

  • Solgar Vitamin C 1000 mg: High -quality vitamin C in a convenient dosage.
  • Now Foods Vitamin C-1000: Available and effective option.
  • Liposomal Vitamin C о dr. Mercola: Liposomal form for better assimilation.

2. Vitamin D (calciferol):

• The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It binds to vitamin D (VDR) receptors, which are present on immune cells, such as macrophages and T-lymphocytes. Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin, which help destroy bacteria, viruses and fungi. It also regulates inflammatory processes in the body, preventing an excessive inflammatory reaction that can damage tissues.

• Scientific research: Vitamin D deficiency is associated with an increased risk of infectious diseases such as flu, colds and respiratory infections. Some studies have shown that vitamin D intake can reduce the risk of respiratory infections and improve the outcome of diseases such as Covid-19.

• Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. However, to maintain the optimal level of vitamin D in the blood and strengthen immunity, a higher dose may be required, especially in the winter months or for people with vitamin D deficiency. The dosage of 2000-4000 IU per day is considered safe for most adults.

• Output forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective, as it is better absorbed and increases the level of vitamin D in the blood.

• Side effects: When taking very high doses of vitamin D (more than 10,000 IU per day), side effects can occur, such as nausea, vomiting, weakness and formation of kidney stones.

• The best dietary supplements with vitamin D:

  • Nature Vitamin D3 2000 IU: High -quality and affordable vitamin D3.
  • Now Foods Vitamin D-3 1000 IU: Budget option with good bioavailability.
  • Nordic Naturals Vitamin D3 Gummies: Convenient chewing tablets for children and adults.

3. Vitamin A (Retinol):

• The mechanism of action: Vitamin A plays an important role in maintaining the health of the skin and mucous membranes, which serve as a barrier against infections. It is also necessary for the normal functioning of immune cells, such as T-lymphocytes and B-lymphocytes. Vitamin A is involved in the production of antibodies that help fight pathogens.

• Scientific research: Vitamin A deficiency is associated with an increased risk of infectious diseases, especially in children. Vitamin A additives can reduce incidence and mortality from infections in children in developing countries.

• Recommended dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women.

• Output forms: Vitamin A is available in various forms, including retinol, retinilpalmitate and beta-carotene. Beta-carotene is provitamin A, which is converted into vitamin A in the body.

• Side effects: When taking high doses of vitamin A, side effects can occur, such as nausea, vomiting, headache and liver damage. Pregnant women should avoid taking high doses of vitamin A, as this can lead to congenital defects.

• The best dietary supplement with vitamin A:

  • Carlson Labs Vitamin A: High -quality vitamin A in a convenient capsule form.
  • Now Foods Beta-Carotene: The source of provitamin A for safe transformation in the body.
  • Nutrigold Vitamin A: Pure and effective vitamin A.

4. Vitamin E (Tocopherol):

• The mechanism of action: Vitamin E is a powerful antioxidant that protects the cells from damage to free radicals. It also plays an important role in maintaining the immune function, stimulating the production of immune cells and improving their function.

• Scientific research: Some studies have shown that vitamin E can improve the immune response in the elderly and reduce the risk of respiratory infections.

• Recommended dosage: The recommended daily dose of vitamin E is 15 mg.

• Output forms: Vitamin E is available in various forms, including alpha-tocopherol, beta-tocopherol, gamma-tocopherol and Delta-Tokoferol. Alpha-tocopherol is the most common and active form of vitamin E.

• Side effects: When taking high doses of vitamin E, side effects can occur, such as an increased risk of bleeding.

• The best dietary supplement with vitamin E:

  • Nature Made Vitamin E: Available and effective vitamin E.
  • SOLVE VITAMIN E: High -quality vitamin E in a convenient capsule form.
  • Now Foods Vitamin E: Budget option with good bioavailability.

5. B vitamins B (B6, B12, folic acid):

• The mechanism of action: B vitamins play an important role in cell metabolism and energy production. They are also necessary for the normal functioning of the immune system. Vitamin B6 is involved in the production of antibodies and lymphocytes. Vitamin B12 is necessary to divide cells and maintain the health of the nervous system. Folic acid is important for the synthesis of DNA and RNA necessary for the growth and division of immune cells.

• Scientific research: B vitamins deficiency can negatively affect the immune function and increase susceptibility to infections.

• Recommended dosage: Recommended daily doses of B vitamins vary depending on a specific vitamin.

• Output forms: B vitamins are available in various forms, including tablets, capsules and injections.

• Side effects: When taking high doses of group B vitamins, side effects can occur, such as stomach disorder and skin rashes.

• The best dietary supplement with vitamins of group B:

  • Nature Made Vitamin B-Complex: A complex of B vitamins to maintain general health and immunity.
  • Now Foods B-12 1000 mcg: A high dose of vitamin B12 for people with deficiency.
  • SOLGAR FOATE 800 MCG: Folic acid for pregnant women and people with a risk of deficiency.

II. Minerals for immunity:

Minerals also play an important role in the functioning of the immune system. The deficiency of certain minerals can negatively affect immunity.

1. Zinc:

• The mechanism of action: Zinc is necessary for the normal functioning of many immune cells, including T-lymphocytes, B-lymphocytes and natural killers (NK cells). It is involved in the development and activation of these cells, as well as in the synthesis of antibodies and cytokines. Zinc also has antioxidant properties and can protect cells from damage to free radicals.

• Scientific research: Zinc deficiency is associated with an increased risk of infectious diseases, especially respiratory infections. Zinc supplements can reduce the duration and severity of the cold. Some studies have shown that zinc can be effective in the prevention and treatment of pneumonia in children.

• Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. To strengthen immunity and prevention of colds, you can increase the dose to 15-30 mg per day.

• Output forms: Zinc is available in various forms, including zinc gluconate, zinc sulfate, zinc picoline and zinc acetate. Zinc Acetate is considered more effective for treating colds, as it is better associated with viruses and prevents their reproduction.

• Side effects: When taking high doses of zinc, side effects can occur, such as nausea, vomiting, stomach disorder and violation of copper absorption.

• The best dietary supplement with zinc:

  • Nature Made Zinc: Available and effective zinc gluconate.
  • Now Foods Zinc Picolinate: Qing Picoline for better assimilation.
  • Life Extension Zinc Caps: High -quality zinc in a convenient capsule form.

2. Selenium:

• The mechanism of action: Selenium is an important component of antioxidant enzymes, such as glutathioneperoxidase, which protect cells from damage by free radicals. It also plays an important role in the regulation of the immune system, stimulating the production and activity of immune cells.

• Scientific research: Selenium deficiency is associated with an increased risk of infectious diseases, including influenza and HIV. Selena additives can improve the immune response in people with selenium deficiency.

• Recommended dosage: The recommended daily dose of selenium is 55 μg.

• Output forms: Selenium is available in various forms, including selenometionine and sodium selenite. Seleenomeininin is considered more effective, as it is better absorbed.

• Side effects: When taking high doses of selenium, side effects can occur, such as nausea, vomiting, hair loss and damage to the nervous system.

• The best dietary supplement with selenium:

  • Now Foods Selenium: Available and effective selenometerine.
  • Life Extension Super Selenium Complex: A complex of various forms of selenium for optimal assimilation.
  • Thorne Research Selenium: High -quality selenium in a convenient capsule form.

3. Iron:

• The mechanism of action: Iron is necessary for the normal functioning of immune cells, such as neutrophils and lymphocytes. It is involved in the development and activation of these cells, as well as in the synthesis of enzymes necessary for the destruction of pathogens.

• Scientific research: Iron deficiency is associated with an increased risk of infectious diseases. Iron additives can improve the immune response in people with iron deficiency.

• Recommended dosage: The recommended daily dose of iron is 8 mg for men and 18 mg for women.

• Output forms: Iron is available in various forms, including sulfate iron, iron gluconate and iron bislycinate. Iron bislycinate is considered softer for the stomach and is better absorbed.

• Side effects: When taking iron, side effects can occur, such as constipation, nausea and disorder of the stomach.

• The best dietary supplements with iron:

  • Nature’s Bounty Iron: Available and effective iron sulfate.
  • Solgar Gentle Iron: Iron bislycinate for soft and easy absorption.
  • Now Foods Iron: Budget option with good bioavailability.

4. Copper:

• The mechanism of action: Copper is necessary for the normal functioning of many enzymes involved in immune protection. It also plays an important role in the development and activation of immune cells.

• Scientific research: The shortage of copper is associated with an increased risk of infectious diseases.

• Recommended dosage: The recommended daily dose of copper is 900 mcg.

• Output forms: Copper is available in various forms, including copper gluconate and copper sulfate.

• Side effects: When taking high doses of copper, side effects can occur, such as nausea, vomiting and stomach disorder.

• The best dietary supplement with copper:

  • Now Foods Copper: Available and effective copper gluconate.
  • Solgar Copper: High -quality copper in a convenient capsule form.
  • Life Extension Copper: Pure and effective copper.

III. Plant extracts for immunity:

Many plants contain substances that have immunomodulating properties that can help strengthen the immune system.

1. SEYINACEA:

• The mechanism of action: Echinacea stimulates the immune system, activating immune cells, such as macrophages and NK cells. It also has anti -inflammatory properties and can help reduce the symptoms of colds and influenza.

• Scientific research: Many studies have shown that Echinacea can reduce the duration and severity of the cold. However, some studies have not confirmed these results.

• Recommended dosage: The recommended dosage of echinacea varies depending on the form of the release and type of echinacea.

• Output forms: Echinacea is available in various forms, including tablets, capsules, tinctures and tea.

• Side effects: Echinacea is usually well tolerated, but some people may have side effects, such as stomach disorder and allergic reactions.

• The best dietary supplement with Echinacea:

  • Nature’s Way Echinacea: Available and effective echinacea extract.
  • Gaia Herbs Echinacea Supreme: High -quality echinacea extract with the addition of other plant components.
  • Herb Pharm Certified Organic Echinacea: Organic echinacea in the form of tincture.

2. Black Buzina (Sambucus Nigra):

• The mechanism of action: Black Buzina contains anthocyans, which are powerful antioxidants and have antiviral properties. It can also stimulate the immune system and reduce inflammation.

• Scientific research: Some studies have shown that Buzina Black can reduce the duration and severity of the flu.

• Recommended dosage: The recommended dosage of black bezin varies depending on the form of release.

• Output forms: Black Buzina is available in various forms, including syrups, capsules, chewing tablets and tea.

• Side effects: Black elderberry is usually well tolerated, but some people may have side effects, such as stomach disorder.

• The best dietary supplements with black Black:

  • Sambucol Black Elderberry Syrup: Popular and effective syrup of black bezines.
  • Nature’s Way Sambucus Elderberry Gummies: Convenient chewing tablets for children and adults.
  • Gaia Herbs Black Elderberry Extra Strength: High -quality black bezine extract in capsule form.

3. Garlic (Allium sativum):

• The mechanism of action: Garlic contains allicin, which has antibacterial, antiviral and antifungal properties. It can also stimulate the immune system and reduce inflammation.

• Scientific research: Some studies have shown that garlic can reduce the incidence of colds and reduce their duration.

• Recommended dosage: The recommended dosage of garlic is 1-2 cloves per day or an equivalent amount of garlic extract.

• Output forms: Garlic is available in various shapes, including fresh garlic, dried garlic, garlic powder, garlic oil and garlic extract.

• Side effects: Garlic can cause unpleasant odor from the mouth and disorder of the stomach in some people.

• The best dietary supplements with garlic:

  • Kyolic Aged Garlic Extract: Disgusted garlic extract without smell.
  • Nature’s Bounty Odor-Less Garlic: Garlic without smell in soft gelatin capsules.
  • Now Foods Garlic Oil: Garlic oil in capsules.

4. Astraagal (Astragalus Membranaceus):

• The mechanism of action: Astragal stimulates the immune system, increasing the activity of immune cells and antibodies. It also has antioxidant and anti -inflammatory properties.

• Scientific research: Some studies have shown that astral can improve the immune function in people with weakened immunity.

• Recommended dosage: The recommended dosage of the Astragal varies depending on the form of release.

• Output forms: Astragal is available in various forms, including tablets, capsules, tinctures and tea.

• Side effects: Astragal is usually well tolerated, but some people may have side effects, such as stomach disorder.

• The best dietary supplement with Astragal:

  • Nature’s Way Astragalus: Available and effective Astragal extract.
  • Gaia Herbs Astragalus Supreme: High -quality astral extract with the addition of other plant components.
  • Herb Pharm Certified Organic Astragalus: Organic astral in the form of tincture.

5. Andrographis panichela (Andrographis Paniculata):

• The mechanism of action: Andrographis stimulates the immune system and has antiviral and anti -inflammatory properties. It can also help reduce the symptoms of colds and influenza.

• Scientific research: Some studies have shown that andrographis can reduce the duration and severity of a cold and influenza.

• Recommended dosage: The recommended dosage of Andrographis varies depending on the form of release.

• Output forms: Andrographis is available in various forms, including tablets, capsules and tinctures.

• Side effects: Andrographis can cause stomach disorder, diarrhea and allergic reactions in some people.

• The best dietary supplements with andrographis:

  • Nature’s Answer Andrographis: Available and effective andrographis extract.
  • Gaia Herbs Andrographis: High -quality andrographis extract in capsule form.
  • Planetary Herbals Andrographis: Andrographis extract with the addition of other plant components.

IV. Probiotics for immunity:

Probiotics are living microorganisms that benefit health when used in adequate quantities. They can improve the immune function, maintaining intestinal health.

• The mechanism of action: Probiotics compete with pathogenic bacteria for nutrients and the place of attachment in the intestines. They can also stimulate the immune system, increasing the production of antibodies and activating immune cells. In addition, probiotics can improve the barrier function of the intestine, preventing the penetration of pathogens into the body.

• Scientific research: Some studies have shown that probiotics can reduce the incidence of colds and improve the immune response to vaccination.

• Recommended dosage: The recommended dosage of probiotics varies depending on the type of probiotics and individual needs. It is usually recommended to take 1-10 billion Co (colony-forming units) per day.

• Output forms: Probiotics are available in various forms, including capsules, tablets, powders and food, such as yogurt and kefir.

• Side effects: Probiotics are usually well tolerated, but some people may have side effects, such as bloating and gas formation.

• The best dietary supplements with probiotics:

  • Culturelle Digestive Health Probiotic: Contains Lactobacillus Rhamnosus GG, one of the most studied strains of probiotics.
  • Align Probiotic: Contains Bifidobacterium Infantis 35624, which can help reduce the symptoms of irritable intestine (SRK).
  • Garden of Life Dr. Formulated Probiotics Once Daily: It contains a mixture of various probiotics strains to maintain the overall health of the intestine and immunity.

V. Other specialized additives for immunity:

1. Beta-glucan:

• The mechanism of action: Beta-glucans are polysaccharides that stimulate the immune system, activating macrophages and other immune cells. They can also have antitumor properties.

• Scientific research: Some studies have shown that beta-glucans can improve immune function and reduce the incidence of respiratory infections.

• Recommended dosage: The recommended dosage of beta-glucans varies depending on the source of beta-glucans and individual needs.

• Output forms: Beta-glucans are available in various forms, including capsules and powders.

• Side effects: Beta-glucans are usually well tolerated, but some people may have side effects, such as stomach disorder.

• The best dietary supplements with beta-glucans:

  • Now Foods Beta-Glucans: Available and effective beta-glucan from yeast.
  • Transfer Point Beta 1,3D Glucan: High-quality beta-glucan with high bioavailability.
  • Source Naturals Wellness Immune Support Beta Glucan: Beta-glucan with the addition of vitamin C and zinc.

2. Colostum (Colostrum):

• The mechanism of action: Colostrum is the first milk that is produced in mammals after childbirth. It contains a large number of antibodies, immune factors and growth factors that can help strengthen the immune system and protect against infections.

• Scientific research: Some studies have shown that colostrum can reduce the incidence of respiratory infections and improve the immune response to vaccination.

• Recommended dosage: The recommended dosage of the colostrum varies depending on individual needs.

• Output forms: Colostrum is available in various forms, including capsules and powders.

• Side effects: Colostrum is usually well tolerated, but some people may have side effects, such as stomach disorder.

• The best dietary supplements with a colostrum:

  • Symbiotics Colostrum Plus: Popular and effective colostrum.
  • California Gold Nutrition Colostrum: High -quality colostrum.
  • Armour Thyroid Colostrum: Colostrum with the addition of thyroid hormones.

3. N-Acetylcistein (NAC):

• The mechanism of action: NAC is the predecessor of glutathione, a powerful antioxidant that protects the cells from damage by free radicals. He can also help to thin the mucus in the respiratory tract and relieve breathing.

• Scientific research: Some studies have shown that the NAC can reduce the incidence of influenza and improve the function of the lungs in people with chronic obstructive lung disease (COPD).

• Recommended dosage: The recommended NAC dosage varies depending on individual needs.

• Output forms: NAC is available in various forms, including capsules and powders.

• Side effects: NAC can cause stomach disorder, nausea and vomiting in some people.

• The best dietary supplement with NAC:

  • Now Foods NAC: Available and effective NAC.
  • Life Extension NAC: High -quality NAC in a convenient capsule form.
  • Jarrow Formulas NAC: Pure and effective NAC.

Important comments:

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
• Individual reaction: The reaction to dietary supplements can be individual. What is suitable for one person may not be suitable for another.
• Quality of dietary supplements: It is important to choose dietary supplements from reliable manufacturers who conduct quality control of their products.
• Not a replacement for drugs: Bades are not a replacement for drugs and cannot cure diseases.
• Balanced nutrition: The use of dietary supplements should not replace a balanced diet and a healthy lifestyle.

This rating provides detailed information about the best dietary supplements for immunity. However, the choice of a particular dietary supplement should be based on individual needs, health status and recommendations. Remember that maintaining strong immunity requires an integrated approach, including a healthy lifestyle, a balanced diet and, if necessary, taking high -quality dietary supplements.