Comparison of popular dietary supplements for immunity

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Comparison of popular dietary supplements for immunity

I. Understanding the immune system and the role of dietary supplements

  1. The fundamental principles of the immune system: The immune system is a complex complex of cells, tissues and organs that protect the body from pathogens (bacteria, viruses, fungi, parasites) and abnormal cells (cancer). It consists of two main branches:

    • Inborn immunity: The first line of protection, reacting immediately, but nonspecific. Includes physical barriers (leather, mucous membranes), fagocytes (neutrophils, macrophages), NK cells (natural killers) and inflammatory processes. Recognizes the general pathogen-ashoted molecular patterns (PAMPS).

    • Acquired (adaptive) immunity: It develops in response to specific pathogens and forms immunological memory, providing a faster and effective reaction with re -contact. It is carried out by b-lymphocytes (produced by antibodies) and T-lymphocytes (cellular immunity). T-lymphocytes are divided into T-highpers (coordinate the immune response) and cytotoxic T-lymphocytes (destroy infected cells).

  2. Factors affecting immunity: The effectiveness of the immune system is affected by many factors:

    • Age: The immunity of newborns is not yet fully developed, and in the elderly, immune aging (immunocent) occurs, which reduces its effectiveness.

    • Nutrition: The lack of necessary vitamins, minerals and other nutrients weakens the immune function. Vitamins C, D, E, A, Group B, zinc, selenium, iron are especially important.

    • Stress: Chronic stress releases cortisol, which suppresses the immune system.

    • Dream: The lack of sleep violates the production of cytokines that are important to regulate the immune response.

    • Physical activity: Moderate physical activity strengthen the immunity, and excessive – weaken.

    • Chronic diseases: Diseases, such as diabetes, HIV, autoimmune disorders, inhibit the immune system.

    • Bad habits: Smoking and alcohol abuse negatively affect the immune function.

    • Environmental factors: Environmental pollution can weaken the immune system.

  3. The role of dietary supplements in supporting immunity: Biologically active additives (dietary supplements) are products designed to supplement the diet and maintain health. Some dietary supplements contain components that are believed to support the immune function. It is important to note that dietary supplements are not medicines and are not intended for the treatment of diseases. Their effectiveness and safety can vary, and before use it is necessary to consult a doctor. The use of dietary supplements should be considered as an addition to a healthy lifestyle, including a balanced diet, sufficient sleep, regular physical exercises and stress management.

II. Review of popular dietary supplements for immunity

  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 is necessary for the functioning of immune cells, such as neutrophils and lymphocytes. Vitamin C is involved in the synthesis of collagen, important for the barrier function of the skin and mucous membranes. It also contributes to the absorption of iron necessary for the normal operation of the immune system.

    • Clinical research: Some studies show that the intake of vitamin C can reduce the duration and severity of the common cold, especially in people involved in intense physical exercises or exposed to cold. However, systematic reviews do not always confirm this effect for the general population. Vitamin C deficiency weakens immunity and increases susceptibility to infections.

    • Recommended doses: The recommended daily (RSN) of vitamin C for adults is 75 mg for women and 90 mg for men. To maintain immunity, higher doses are often recommended, for example, 200-500 mg per day. The maximum allowable dose is 2000 mg per day.

    • Output forms: Vitamin C is available in various forms, including tablets, capsules, powders and chewing tablets. The most common forms are ascorbic acid, sodium ascorbate, calcium ascorbate and Ester-C (an asterified form of vitamin C, which is claimed, is better absorbed).

    • Advantages: Widely accessible, inexpensive, has antioxidant properties, is involved in the functioning of immune cells.

    • Flaws: High doses can cause gastrointestinal disorders (diarrhea, nausea), can interact with some drugs (for example, with anticoagulants).

    • Examples of popular dietary supplements: Solgar Vitamin C 1000 мг, Now Foods Vitamin C-1000, Doctor’s Best Vitamin C with Quali-C.

  2. Vitamin D (calciferol):

    • The mechanism of action: Vitamin D is a fat -soluble vitamin that plays a key role in the regulation of the immune system. It activates genes encoding antimicrobial peptides (for example, Katelicidin) that kill bacteria, viruses and fungi. Vitamin D also modulates inflammatory processes and promotes the differentiation of immune cells. Vitamin D (VDR) receptors are expressed in many immune cells, including macrophages, dendritic cells, T-lymphocytes and B lymphocytes.

    • Clinical research: Numerous studies show the relationship between vitamin D deficiency and an increased risk of infectious diseases, including respiratory infections (for example, influenza, SARS). Some studies indicate that the intake of vitamin D can reduce the risk of developing these infections, especially in people with vitamin D deficiency. However, the research results are contradictory, and additional studies are needed to confirm these effects.

    • Recommended doses: RSN vitamin D for adults is 600 IU (15 μg) per day. To maintain immunity, higher doses are often recommended, for example, 1000-2000 IU per day. The maximum permissible dose is 4000 IU per day. It is recommended to determine the level of vitamin D in the blood (25-hydroxyvitamin D) and adjust the dose in accordance with the results.

    • Output forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood. It is available in the form of tablets, capsules, oil solutions and chewing tablets.

    • Advantages: It is important to regulate the immune system, can reduce the risk of respiratory infections, and is involved in maintaining bone health.

    • Flaws: Vitamin D deficiency is widespread, high doses can cause hypercalcemia (increased blood calcium), can interact with some drugs.

    • Examples of popular dietary supplements: Solgar Vitamin D3 2200 IU, Now Foods Vitamin D-3 1000 IU, Thorne Research Vitamin D-5000.

  3. Zinc:

    • The mechanism of action: Zinc is an important trace element necessary for the normal function of the immune system. It is involved in the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells. Zinc also has antioxidant and anti -inflammatory properties. It plays a role in the regulation of apoptosis (programmed cell death) of immune cells, providing a balance between the immune response and its resolution.

    • Clinical research: Zinc deficiency weakens immunity and increases susceptibility to infections. Some studies show that zinc intake can reduce the duration and severity of a cold, especially if you start taking it within 24 hours after the appearance of symptoms. Zinc can also be useful for the prevention of pneumonia in the elderly.

    • Recommended doses: RSN zinc for adults is 8 mg for women and 11 mg for men. To maintain immunity, doses of 15-30 mg per day are often recommended. The maximum allowable dose is 40 mg per day. Long -term intake of high doses of zinc can disrupt the absorption of copper.

    • Output forms: Zinc is available in various forms, including zinc gluconate, zinc sulfate, zinc picoline and zinc citrate. Qing Picoline and zinc citrate are considered better than digestible forms. Zinc is available in the form of tablets, capsules, candies and syrups.

    • Advantages: It is necessary for the functioning of immune cells, can reduce the duration of a cold, has antioxidant properties.

    • Flaws: High doses can cause gastrointestinal disorders (nausea, vomiting), can disrupt copper absorption, can interact with some drugs (for example, with antibiotics).

    • Examples of popular dietary supplements: Solgar Zinc Picolinate 22 mg, Now Foods Zinc Picolinate 50 mg, Nature’s Bounty Zinc 50 mg.

  4. SOUTINATEA:

    • The mechanism of action: Echinacea is a genus of plants of the Astrov family, traditionally used to treat colds and other respiratory infections. The mechanism of action of Echinacea has not been fully studied, but it is believed that it stimulates the immune system, increasing the activity of phagocytes (cells that absorb and destroy pathogens) and increasing the production of cytokines (molecules regulating the immune response).

    • Clinical research: Some studies show that echinacea can reduce the duration and severity of the cold. However, the research results are contradictory, and not all studies confirm these effects. Echinacea can be more effective for the prevention of colds than for the treatment of an infection that has already occurred.

    • Recommended doses: The dosage of echinacea varies depending on the type of plant and form of release. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day. It is not recommended to take echinacea for more than 8 weeks in a row.

    • Output forms: Echinacea is available in various forms, including extracts, tinctures, capsules, tablets and tea. The most common types of echinacea used in dietary supplements are purple echinacea (Echinacea Purpurea), narrow -leaved echinacea (Echinacea Angustifolia) and pale echinacea (Echinacea Pallida).

    • Advantages: It can reduce the duration of a cold, traditionally used to support immunity, is available in various forms.

    • Flaws: The research results are contradictory, can cause allergic reactions (especially in people with allergies to plants of the Astro family), is not recommended for prolonged use.

    • Examples of popular dietary supplements: Nature’s Way Echinacea, Gaia Herbs Echinacea Supreme, Herb Pharm Certified Organic Echinacea.

  5. Probiotics:

    • The mechanism of action: Probiotics are living microorganisms (bacteria and yeast), which, when used in sufficient quantities, have a beneficial effect on the health of the host. Most probiotics used in dietary supplements are bacteria from Lactobacillus and Bifidobacterium. Probiotics maintain intestinal health, strengthening its barrier function and preventing the penetration of pathogens into the bloodstream. They also modulate the immune system, stimulating the production of antibodies and cytokines. The intestines are an important body of the immune system, and maintaining its health is crucial for the general immune function.

    • Clinical research: Some studies show that the intake of probiotics can reduce the risk of the development of respiratory infections (for example, colds, influenza) and diarrhea associated with antibiotics. Probiotics can also be useful for the treatment of inflammatory intestinal diseases (for example, diseases of the crown, ulcerative colitis). However, research results vary depending on the test strain, dose and human health.

    • Recommended doses: The dosage of probiotics is measured in a of the (colony -forming units). It is usually recommended to take 1-10 billion CO per day. It is important to choose probiotics containing strains, the effectiveness of which is confirmed by clinical research.

    • Output forms: Probiotics are available in various forms, including capsules, tablets, powders, liquids and yogurts. It is important to store probiotics in accordance with the manufacturer’s instructions, since some strains are sensitive to temperature and humidity.

    • Advantages: They support the intestinal health, modulate the immune system, can reduce the risk of respiratory infections and diarrhea associated with antibiotics.

    • Flaws: Research results vary, can cause bloating and other gastrointestinal disorders (especially at the beginning of administration), the effectiveness depends on the strain and dose.

    • Examples of popular dietary supplements: Culturelle Digestive Health Probiotic, Align Probiotic, Garden of Life Dr. Formulated Probiotics Once Daily.

  6. Black Buzina (Sambucus Nigra):

    • The mechanism of action: Black Buzina is a plant whose berries are traditionally used to treat colds and influenza. Busy berries contain anthocyans, powerful antioxidants that can protect the cells from damage to free radicals. Buzina can also have antiviral properties, inhibiting the replication of influenza viruses. It is believed that it also stimulates the immune system.

    • Clinical research: Some studies show that taking an extract of black bezine can reduce the duration and severity of the flu. However, more studies are needed to confirm these effects and determine the optimal dose.

    • Recommended doses: The dosage of the black bezine Extract varies depending on the form of release. It is usually recommended to take 15 ml of an elderberry syrup 4 times a day or 500 mg of an elderberry extract in capsules 2-3 times a day.

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

    • Advantages: It can reduce the duration of influenza, contains antioxidants, is traditionally used to treat cold and influenza.

    • Flaws: More studies are needed, can cause nausea and other gastrointestinal disorders, is not recommended for pregnant and lactating women.

    • Examples of popular dietary supplements: Sambucol Black Elderberry Syrup, Nature’s Way Sambucus Elderberry Gummies, Gaia Herbs Black Elderberry Extra.

  7. Beta-glucan:

    • The mechanism of action: Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants (for example, oats and barley). Beta-glucans stimulate the immune system, activating macrophages and other immune cells. They can also increase the production of cytokines and antibodies.

    • Clinical research: Some studies show that the intake of beta-glucans can reduce the risk of respiratory infections and improve the immune response to vaccination. However, the results of the studies vary depending on the source of beta-glucans, the dose and state of human health.

    • Recommended doses: The dosage of beta-glucans varies depending on the source and form of release. It is usually recommended to take 50-500 mg per day.

    • Output forms: Beta-glucans are available in the form of capsules, tablets and powders. The most common sources of beta-glucans are yeast (Saccharmyces cerevisiae) and mushrooms (for example, Reishi, Shiitaka, Matake).

    • Advantages: They stimulate the immune system, can reduce the risk of respiratory infections, improve the immune response to vaccination.

    • Flaws: Research results vary, can cause gastrointestinal disorders, more studies are necessary.

    • Examples of popular dietary supplements: Transfer Point Beta 1,3-D Glucan, Now Foods Beta-Glucans, Jarrow Formulas Beta Glucan.

III. How to choose the right dietary supplement for immunity

  1. Determine your needs: Before choosing a dietary supplement for immunity, determine your needs and goals. If you are often sick with a cold, vitamin C, zinc, echinacea or an elderberry black can be useful to you. If you have a deficiency of vitamin D, you need to take vitamin D3. If you have problems with the intestines, probiotics can be useful.

  2. Pay attention to the 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 your needs and does not exceed the maximum permissible.

  3. Choose trusted manufacturers: Choose dietary supplements from well -known and trusted manufacturers who adhere to quality and safety standards. Pay attention to the availability of quality certificates (for example, GMP).

  4. Consult a doctor: Before taking any dietary supplement for immunity, consult a doctor, especially if you have any chronic diseases or you take medications. The doctor will help you choose the right dietary supplement and determine the optimal dosage.

  5. Do not wait for instant results: Bades are not a magic tablet, and it may take time to achieve the effect. Take dietary supplement regularly in accordance with the manufacturer’s instructions and adhere to a healthy lifestyle.

  6. Be realistic: Bades can support the immune system, but they do not replace a healthy lifestyle. Balanced nutrition, sufficient sleep, regular physical exercises and stress management is the basis of strong immunity.

IV. Risks and side effects of dietary supplements

  1. Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. Be sure to inform your doctor about all the dietary supplements that you accept.

  2. Side effects: Some dietary supplements can cause side effects, such as gastrointestinal disorders, allergic reactions and headaches. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

  3. Overdose: Reception of high doses of some dietary supplements can be dangerous. Do not exceed the recommended dose indicated on the packaging.

  4. Poor product: There are many low -quality dietary supplements on the market that may contain harmful impurities or not contain declared active ingredients. Choose dietary supplements from trusted manufacturers and pay attention to the availability of quality certificates.

  5. Masks of symptoms of serious diseases: Self -medication of dietary supplements can disguise the symptoms of serious diseases and lead to a delay in the diagnosis and the beginning of treatment. If you have any health problems, consult a doctor.

V. Conclusion

Support for the immune system is an important aspect of health maintenance. Bades can be a useful addition to a healthy lifestyle, but it is important to choose them consciously, consult a doctor and adhere to the recommended doses. Do not rely only on dietary supplements, forgetting about a balanced diet, enough sleep, regular physical exercises and stress management.

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