Vitamins and dietary supplements for immunity: what to choose

Section 1: Immunity — the basis of health

1. What is immunity? Deep immersion in the protective system of the body.

   • Immunity is a complex biological system that protects the body from harmful factors, such as bacteria, viruses, fungi, parasites, toxins and own mutated cells (cancer cells). It acts as a complex shield, recognizing «his» and «alien», neutralizing and destroying potentially dangerous elements. Distinguish between congenital and acquired immunity.

   • Inborn immunity: This is the first line of protection with which we are born. It includes physical barriers (skin, mucous membranes), chemical barriers (saliva, gastric juice) and cell components (phagocytes, NK cells). Congenital immunity reacts quickly and nonspecific, that is, it attacks a wide range of pathogens without prior sensitization. Fagocytes, for example, absorb and digest harmful microorganisms, and NK cells (natural killers) destroy infected cells.

   • Acquired (adaptive) immunity: It develops throughout life in response to the influence of specific antigens (substances that cause an immune response). It is characterized by specificity and memory. Specificity means that the immune system recognizes and reacts only to a certain antigen. Memory allows the body to respond faster and more efficiently to the re -effect of the same antigen. The acquired immunity is divided into humoral (mediated by antibodies) and cellular (mediated by T-cells). B cells (lymphocytes) produce antibodies that neutralize pathogens or mark them for destruction. T-cells (lymphocytes) directly destroy infected cells (cytotoxic T cells) or regulate the immune response (T-highpers).

   • The immune system is not one organ, but a set of organs, tissues and cells interacting with each other. These include:

     • Bone marrow: Produces immune cells.
     • Timus (thymus iron): The ripening place of T-lymphocytes.
     • Lymphatic nodes: They filter lymph and contain immune cells involved in the immune response.
     • Spleen: He filters blood and contains immune cells.
     • Tonsils and adenoids: Protect from infections that fall through the mouth and nose.
     • Intestine: Contains a large number of immune cells and plays an important role in the immune response.

   • The imbalance in the work of the immune system can lead to various diseases:

     • Immunodeficiency: Conditions characterized by the weakening of the immune system and increased susceptibility to infections. Can be congenital or acquired (for example, HIV/AIDS).
     • Autoimmune diseases: The conditions in which the immune system attacks its own cells and tissues of the body. Examples: rheumatoid arthritis, systemic lupus erythematosus, type 1 diabetes.
     • Allergic reactions: Excessive immune response to harmless substances (allergens), such as pollen, foods or medicines.

2. Factors weakening immunity. Life, stress, ecology, nutrition.

   • The state of the immune system is affected by many factors, both internal and external. Understanding these factors is the key to strengthening immunity.

   • Life:

     • Lack of sleep: During sleep, the body is restored and produces important immune cells. Chronic lack of sleep (less than 7-8 hours a day) weakens immunity and increases the risk of diseases.
     • Low physical activity: Regular moderate physical activity strengthens the immune system, improve blood circulation and stimulate the production of immune cells. However, excessive physical activity can, on the contrary, weaken the immune system.
     • Smoking: Tobacco smoke contains many toxic substances that damage the cells of the immune system and reduce its effectiveness. Smoking increases the risk of infectious diseases, autoimmune diseases and cancer.
     • Alcohol abuse: Alcohol suppresses the function of immune cells and increases the risk of infections.
     • Sitting lifestyle: Reduces blood circulation and lymph flow, which negatively affects the work of the immune system.

   • Stress:

     • Chronic stress: Causes the release of stress hormones (cortisol), which suppress the function of the immune system. Long -term stress increases the risk of infections, autoimmune diseases and depression.
     • Acute stress: In the short term, it can increase immunity, but prolonged exposure to acute stress has a negative effect.

   • Ecology:

     • Air pollution: Pollutants, such as solid particles, ozone and nitrogen dioxide, damage the mucous membranes of the respiratory tract and reduce their protective function.
     • Heavy metals: The effect of heavy metals (for example, lead, mercury) can suppress the function of immune cells.
     • Radiation: Radiation damages DNA and cells of the immune system.
     • Pesticides and other chemicals: They can have a negative effect on the immune system.

   • Nutrition:

     • Unstable nutrition: The deficiency of the necessary nutrients (vitamins, minerals, proteins, fats, carbohydrates) weakens the immune system.
     • Lack of vitamins and minerals: Vitamins and minerals play an important role in maintaining the function of the immune system. The deficiency of vitamin D, vitamin C, zinc, selenium and other nutrients can weaken the immune system.
     • Excess sugar and processed products: Increases the level of inflammation in the body and suppresses the function of the immune system.
     • Protein disadvantage: Protein is necessary for the production of antibodies and other immune cells.
     • Lack of fiber: Fiber supports a healthy intestinal microflora, which plays an important role in the immune response.

   • Other factors:

     • Age: The immune system weakens with age (immunostation).
     • Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can weaken the immune system.
     • Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the function of the immune system.
     • Lack of sunlight: Sunlight contributes to the production of vitamin D, which plays an important role in immunity.
     • Dehydration: Water is necessary for the normal functioning of the immune system.

3. Symptoms of weakened immunity. How to recognize the signals of the body.

   • Weakened immunity is manifested by various symptoms. It is important to be able to recognize these signals in order to take measures in time.

   • Frequent colds and infections: This is one of the most common signs of weakened immunity. If you are often sick of colds, influenza, sore throat or other infections, this may indicate that your immune system cannot cope with its task. A particularly disturbing sign is a protracted course of diseases and the need for frequent intake of antibiotics.

   • Slow wound healing: The immune system plays an important role in the healing of the wounds. If wounds, cuts and abrasions heal slowly, this may indicate a weakening of immunity.

   • Chronic fatigue and weakness: A constant feeling of fatigue, even after sufficient sleep, may be a sign of weakened immunity. This is due to the fact that the body spends energy on the fight against infections and inflammation.

   • Digestive problems: More than 70% of immune cells are in the intestines. Problems with digestion, such as bloating, constipation, diarrhea and abdominal pain, can indicate an imbalance in intestinal microflora and weakening of immunity.

   • Frequent herpetic rashes: The herpes virus is constantly present in the body, but is usually suppressed by the immune system. Frequent rashes of herpes on the lips or other parts of the body may indicate a weakening of immunity.

   • Allergic reactions: A weakened immune system can be more susceptible to allergens. Strengthening allergic reactions, the emergence of new allergies or an increase in the frequency of allergy attacks can be a sign of weakening immunity.

   • Inflammatory processes: Constant low -level inflammation in the body can be a sign of weakened immunity. This can be manifested in the form of pain in the joints, muscles, headaches and other symptoms.

   • Rashes on the skin: Various rashes on the skin, such as eczema, psoriasis, urticaria and others, can be associated with the weakening of immunity.

   • Frequent headaches: Frequent headaches, especially if they are accompanied by other symptoms of weakened immunity, can be a sign of problems with the immune system.

   • Fragility of nails and hair loss: These symptoms can be associated with a deficiency of nutrients that are necessary to maintain the health of the immune system.

   • Increased lymph nodes: Increased lymph nodes can be a sign of infection or inflammation in the body. If the lymph nodes are increased for a long time, this may indicate a weakening of immunity.

   • Increased sensitivity to infections: If you easily pick up infections, for example, in contact with sick people, this may be a sign of weakened immunity.

   • Long -term recovery after diseases: If you need more time than usual, to restore after illness, this may indicate a weakening of immunity.

   • It is important to remember that the presence of one or more of these symptoms does not necessarily mean that your immunity is weakened. However, if you experience several of these symptoms for a long time, it is recommended to consult a doctor for examination and consultation.

Section 2: Vitamins for immunity — support from the inside

4. Vitamin C (ascorbic acid): powerful antioxidant and immunity stimulator.

   • Vitamin C, also known as ascorbic acid, is a powerful antioxidant and plays an important role in maintaining the health of the immune system. It is not synthesized in the human body and should come with food or in the form of additives.

   • The mechanism of action:

     • Antioxidant Protection: Vitamin C neutralizes free radicals that damage the cells of the immune system and contribute to the development of inflammation.
     • Stimulation of the production of immune cells: Vitamin C stimulates the production of leukocytes (white blood cells), which play a key role in the fight against infections. It also enhances the phagocytic activity of neutrophils and macrophages, that is, their ability to absorb and destroy pathogens.
     • Strengthening barrier functions: Vitamin C is involved in the synthesis of collagen, which is an important component of the skin and mucous membranes. Strengthening these barriers helps to prevent the penetration of infections into the body.
     • Reducing the duration and severity of colds: Numerous studies have shown that the intake of vitamin C at the beginning of the cold can reduce its duration and reduce the severity of the symptoms.
     • Support for T-lymphocytes: Vitamin C is necessary for the normal functioning of T-lymphocytes that play an important role in cellular immunity.

   • Sources of vitamin C:

     • Fruits: Citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, black currants, sea buckthorn.
     • Vegetables: Bulgarian pepper (especially red), broccoli, Brussels cabbage, spinach, parsley.
     • Berries: Rosehip (the richest source of vitamin C).

   • Recommended daily dose:

     • Adults: 75-90 mg.
     • Pregnant women: 85 mg.
     • Nursing women: 120 mg.
     • Smokers: An additional 35 mg.

   • Reception of vitamin C as an additive:

     • Forms of vitamin C: There are various forms of vitamin C in addition, such as ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C. Liposomal vitamin C has the best bioavailability.
     • Dosage: The dosage of vitamin C in addition can vary from 500 mg to 1000 mg or more. Taking high doses of vitamin C (more than 2000 mg per day) can cause side effects, such as diarrhea, nausea and abdominal pain.
     • Contraindications: Vitamin C is contraindicated with individual intolerance, thrombophlebitis, tendencies for thrombosis, diabetes mellitus and some other diseases.

   • Symptoms of vitamin C deficiency:

     • Weakness and fatigue.
     • Bleeding gums.
     • Slow wound healing.
     • Frequent colds and infections.
     • Pain in the joints and muscles.
     • Easy bruises.
     • Dry skin.

   • Advantages and disadvantages:

     • Advantages: A powerful antioxidant stimulates immunity, strengthens barrier functions, reduces the duration and severity of colds.
     • Flaws: It can cause side effects when taking high doses, contraindicated in some diseases.

5. Vitamin D (calciferol): a regulator of an immune response and protection against infections.

   • Vitamin D, also known as calciferol, is a fat -soluble vitamin, which plays an important role in the regulation of an immune response and protection against infections. It is synthesized in the skin under the influence of sunlight (UV rays of type B) and can come with food or in the form of additives.

   • The mechanism of action:

     • Regulation of immune cells: Vitamin D affects the function of various immune cells, including T-lymphocytes, B lymphocytes, macrophages and dendritic cells. He can both strengthen and suppress the immune response, depending on the situation.
     • Stimulation of the production of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides (for example, Katelicidin), which have a wide range of antimicrobial activity and protect against bacteria, viruses and fungi.
     • Reducing inflammation: Vitamin D can suppress inflammatory processes in the body, which is especially important for autoimmune diseases.
     • Support for barrier functions: Vitamin D helps to strengthen the barrier functions of the skin and mucous membranes, preventing the penetration of infections.

   • Sources of vitamin D:

     • Sunlight: The main source of vitamin D. For the synthesis of a sufficient amount of vitamin D, it is necessary to be in the sun for at least 15-20 minutes a day, especially in the summer months. However, the use of sunscreen blocks the synthesis of vitamin D.
     • Food: Bold fish (salmon, tuna, sardines), egg yolk, cod liver, enriched products (milk, cereals).

   • Recommended daily dose:

     • Infants (0-12 months): 400 IU (10 μg).
     • Children and adults (1-70 years old): 600 IU (15 μg).
     • Adults over 70 years: 800 IU (20 μg).
     • Pregnant and lactating women: 600 IU (15 μg).

   • Reception of vitamin D as an additive:

     • Vitamin D forms: There are two main forms of vitamin D in addition: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood.
     • Dosage: The dosage of vitamin D in addition can vary from 400 IU to 5000 IU or more. The dosage should be selected individually, depending on the level of vitamin D in the blood. Before taking high doses of vitamin D, it is recommended to consult a doctor.
     • Contraindications: Vitamin D is contraindicated in hypercalcemia (increased level of calcium in the blood), hypervitaminosis D, renal failure and some other diseases.

   • Symptoms of vitamin D:

     • Fatigue and weakness.
     • Bones and muscles.
     • Frequent colds and infections.
     • Depression.
     • Hair loss.
     • Slow wound healing.
     • Rachite in children (bone deformation).
     • Osteomulation in adults (softening of bones).

   • Advantages and disadvantages:

     • Advantages: It regulates the immune response, stimulates the production of antimicrobial peptides, reduces inflammation, and supports barrier functions.
     • Flaws: It can cause hypercalcemia when taking high doses, contraindicated in some diseases. It is important to control the level of vitamin D in the blood with prolonged administration of additives.

6. Vitamin A (Retinol): Support for mucous membranes and immune cells.

   • Vitamin A, also known as retinol, is a fat -soluble vitamin, which plays an important role in maintaining the health of mucous membranes and immune cells. It is necessary for the normal functioning of vision, growth and development, as well as to maintain immunity.

   • The mechanism of action:

     • Support for mucous membranes: Vitamin A is necessary to maintain the health of epithelial cells that lift the mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system. Healthy mucous membranes are an important barrier that prevents the penetration of infections into the body.
     • Regulation of immune cells: Vitamin A affects the function of various immune cells, including T-lymphocytes, B-lymphocytes and NK cells. It can stimulate the production of antibodies and increase the activity of immune cells.
     • Antioxidant Protection: Vitamin A has antioxidant properties and protects the cells of the immune system from damage to free radicals.
     • Timus function support: Vitamin A is necessary for the normal functioning of the thymus (thymus gland), which is an important body of the immune system, where T-lymphocytes ripen.

   • Sources of vitamin A:

     • Retinol (animal sources): Liver, fish oil, egg yolk, dairy products.
     • Carotinoids (plant springs): Carrots, pumpkin, sweet potatoes, spinach, broccoli, apricots. The body transforms carotenoids (for example, beta-carotene) into vitamin A.

   • Recommended daily dose:

     • Men: 900 μg RE (retinol equivalent).
     • Women: 700 μg RE.
     • Children: Dosage depends on age.

   • Reception of vitamin A as an additive:

     • Vitamin A forms: There are various forms of vitamin A in addition, such as retinol, retinelpalmitate and beta-carotene. When taking additives with retinol, caution should be observed, since high doses can be toxic. Beta-carotene is considered safer, since the body converts it into vitamin A only in the required amount.
     • Dosage: The dosage of vitamin A in addition should be selected individually, depending on the needs of the body. Before taking high doses of vitamin A, it is recommended to consult a doctor.
     • Contraindications: Vitamin A is contraindicated during pregnancy (especially in the first trimester), hypervitaminosis A, chronic diseases of the liver and kidneys.

   • Symptoms of vitamin A deficiency:

     • Dryness of the skin and mucous membranes.
     • Chicken blindness (violation of night vision).
     • Frequent respiratory tract infections.
     • Deterioration of appetite.
     • Growth retardation in children.
     • Dry eyes.

   • Advantages and disadvantages:

     • Advantages: Supports mucous membranes, regulates immune cells, has antioxidant properties, and supports thymus function.
     • Flaws: High doses can be toxic, contraindicated during pregnancy and some diseases.

7. Vitamin E (Tocopherol): antioxidant protection and support of immune function.

   • Vitamin E, also known as tocopherol, is a fat -soluble vitamin, which plays an important role in antioxidant protection and maintaining immune function. It protects the cells from damage to free radicals and supports the normal functioning of the immune system.

   • The mechanism of action:

     • Antioxidant Protection: Vitamin E is a powerful antioxidant and protects the cells from damage by free radicals, which are formed in the process of metabolism and under the influence of external factors (for example, air pollution, smoking).
     • Improving the function of immune cells: Vitamin E improves the function of T-lymphocytes, B-lymphocytes and NK cells, increasing their ability to fight infections.
     • Reducing inflammation: Vitamin E can suppress inflammatory processes in the body.
     • Support for the health of the skin: Vitamin E is necessary to maintain the health of the skin and mucous membranes, which are an important barrier that prevents the penetration of infections.

   • Sources of vitamin E:

     • Vegetable oils (sunflower, olive, soy, corn).
     • Nuts and seeds (almonds, hazelnuts, sunflower seeds).
     • Green sheet vegetables (spinach, broccoli).
     • Avocado.
     • Wheat germs.

   • Recommended daily dose:

     • Adults: 15 mg.

   • Reception of vitamin E as an additive:

     • Vitamin E forms: There are various forms of vitamin E in addition, such as alpha-tocopherol, beta-tocopherol, gamma-tocopherol and Delta-Tocopherol. Alpha-tocopherol is the most active form of vitamin E.
     • Dosage: The dosage of vitamin E in addition should be selected individually, depending on the needs of the body. Before taking high doses of vitamin E, it is recommended to consult a doctor.
     • Contraindications: Vitamin E is contraindicated in individual intolerance, increased bleeding, heart diseases and blood vessels.

   • Symptoms of vitamin E deficiency:

     • Muscle weakness.
     • Violation of coordination of movements.
     • Anemia.
     • Reducing immunity.
     • Nerves damage.

   • Advantages and disadvantages:

     • Advantages: Antioxidant protection, improving the function of immune cells, a decrease in inflammation, supporting the health of the skin.
     • Flaws: High doses can cause side effects, contraindicated in some diseases.

8. B vitamins B (B6, B12, folic acid): role in the production of immune cells.

   • B vitamins play an important role in maintaining the health of the immune system. They participate in various metabolic processes necessary for the production of immune cells and maintaining their function. The most important for immunity are vitamin B6 (pyridoxin), vitamin B12 (cobalamin) and folic acid (vitamin B9).

   • Vitamin B6 (Pyridoxin):

     • The mechanism of action: Vitamin B6 is necessary for the synthesis of antibodies that neutralize pathogens. He also participates in the formation of lymphocytes and supports their activity. In addition, vitamin B6 affects the production of cytokines that regulate the immune response.
     • Sources of vitamin B6: Chicken, fish, liver, pork, potatoes, bananas, avocados, walnuts.
     • Symptoms of vitamin B6 deficiency: Anemia, dermatitis, depression, weakening of immunity.
     • Recommended daily dose: 1.3-1.7 mg.

   • Vitamin B12 (cobalamin):

     • The mechanism of action: Vitamin B12 is necessary for cell division, including immune cells. He participates in the formation of leukocytes and supports their function. Vitamin B12 deficiency can lead to a decrease in the number of immune cells and weakening immunity.
     • Sources of vitamin B12: Meat, fish, eggs, dairy products. Vitamin B12 is not found in plant products, so it is recommended that Vegetarians and vegans take it in the form of additives.
     • Symptoms of vitamin B12 deficiency: Anemia, fatigue, weakness, numbness and tingling in the limbs, a decrease in cognitive functions, weakening of immunity.
     • Recommended daily dose: 2.4 μg.

   • Folic acid (vitamin B9):

     • The mechanism of action: Folic acid is necessary for the synthesis of DNA and RNA, which are necessary for cell division, including immune cells. It participates in the formation of lymphocytes and supports their function. Folic acid deficiency can lead to a decrease in the amount of immune cells and weakening immunity.
     • Folic acid sources: Green leaf vegetables (spinach, broccoli, salad), legumes (beans, peas, lentils), citrus fruits, avocados.
     • Symptoms of folic acid deficiency: Anemia, fatigue, weakness, ulcers in the mouth, weakening of immunity.
     • Recommended daily dose: 400 mcg.

   • Advantages and disadvantages:

     • Advantages: Support the production of immune cells, improve their function, and are necessary for the synthesis of antibodies.
     • Flaws: B vitamins deficiency can lead to weakening immunity and other health problems. When taking high doses of group B vitamins, side effects can occur.

Section 3: Minerals for immunity — indispensable elements of protection

9. Zinc: a key mineral for immune function and the fight against viruses.

   • Zinc is an important trace element that plays a key role in maintaining the health of the immune system and the fight against viruses. It is involved in various metabolic processes necessary for the functioning of immune cells and the synthesis of antibodies.

   • The mechanism of action:

     • Support for the function of immune cells: Zinc is necessary for the normal development and functioning of T-lymphocytes, B-lymphocytes and NK cells. It participates in the activation of these cells and increases their ability to fight infections.
     • Antiviral activity: Zinc has antiviral activity and can suppress viruses replication. It blocks the RNA polymerase enzyme, which is necessary for viruses for reproduction.
     • Antioxidant Protection: Zinc is an antioxidant and protects cells from damage by free radicals. It also participates in the synthesis of the antioxidant enzyme superoxidsmutase (SOD).
     • Reducing inflammation: Zinc can suppress inflammatory processes in the body.
     • Support for barrier functions: Zinc helps to strengthen the barrier functions of the skin and mucous membranes, preventing the penetration of infections.

   • Sources of zinc:

     • Seafood (oysters, crabs, shrimp).
     • Red meat (beef, lamb).
     • Bird (chicken, turkey).
     • Nuts and seeds (pumpkin seeds, cashews, almonds).
     • Legumes (beans, peas, lentils).
     • Whole cereals.

   • Recommended daily dose:

     • Men: 11 mg.
     • Women: 8 mg.
     • Pregnant women: 11 mg.
     • Laying women: 12 mg.

   • Taking zinc as an additive:

     • Forms of zinc: There are various forms of zinc in addition, such as zinc sulfate, zinc gluconate, zinc citrate and zinc picoline. Qing Picoline has better bioavailability.
     • Dosage: The dosage of zinc in addition should be selected individually, depending on the needs of the body. When taking high doses of zinc (more than 40 mg per day), side effects can occur, such as nausea, vomiting, diarrhea and a decrease in copper levels.
     • Contraindications: Zinc is contraindicated in individual intolerance, renal failure and some other diseases.

   • Symptoms of zinc deficiency:

     • Reducing immunity.
     • Frequent infections.
     • Slow wound healing.
     • Deterioration of appetite.
     • Loss of taste and smell.
     • Hair loss