TOP of budget dietary supplements for immunity: support for health without impact on the wallet
Section 1: Understanding of immunity and the role of dietary supplements
Immunity is a complex system of protecting the body from pathogens, viruses, bacteria and other foreign agents. It consists of many cells, tissues and organs working together for recognition and neutralization of threats. Strong immunity is the key to health and active life.
The factors affecting the immunity are numerous:
- Nutrition: The deficiency of the necessary vitamins, minerals and trace elements weakens the immune system.
- Dream: The lack of sleep (less than 7-8 hours a day) negatively affects immune functions.
- Stress: Chronic stress suppresses the immune system, making the body more vulnerable to infections.
- Physical activity: Moderate physical activity strengthen the immunity, and excessive – weaken.
- Age: With age, the immune system weakens, which makes the elderly more susceptible to diseases.
- Bad habits: Smoking and alcohol abuse significantly reduce immunity.
- Chronic diseases: Many chronic diseases, such as diabetes and autoimmune diseases, weaken the immune system.
- Medicines: Some drugs, such as corticosteroids, suppress immunity.
- The condition of the intestinal microbiots: A healthy intestinal microflora plays an important role in maintaining immunity.
Biologically active additives (dietary supplements) are concentrated sources of nutrients, such as vitamins, minerals, herbs and other substances designed to supplement the diet. They are not drugs and are not intended for the treatment of diseases, but can help maintain immunity, especially with a deficiency of certain nutrients. It is important to remember that before taking any dietary supplements, a consultation with a doctor is needed.
Section 2: Vitamin C – Basic Support of Immunity
Vitamin C, or ascorbic acid, is one of the most famous and important vitamins for immunity. It has powerful antioxidant properties, protecting the cells from damage to free radicals. Vitamin C stimulates the production and function of leukocytes (white blood cells), which play a key role in the fight against infections.
Vitamin C action mechanism in strengthening immunity:
- Antioxidant Protection: Neutralizes free radicals, protecting the cells of the immune system from damage.
- Stimulation of leukocytes: Increases the number of leukocytes and improves their ability to phagocytosis (absorption and destruction of bacteria and viruses).
- Improving the function of leukocytes: Increases the mobility of leukocytes and their ability to cheemotaxis (movement to the focus of infection).
- Strengthening the production of interferon: Interferon is a protein that has antiviral activity.
- Support for barrier functions of the skin and mucous membranes: Vitamin C is necessary for the synthesis of collagen, which strengthens the skin and mucous membranes, preventing the penetration of infections.
Budget sources of vitamin C:
- Ascorbic acid in tablets: The most affordable and common option. It is important to choose drugs with a minimum amount of additional ingredients.
- Ascorbic acid in powder: Allows you to adjust the dosage and add vitamin C to drinks.
- Chewing tablets with vitamin C: Convenient in use, especially for children.
- Vitamin C as part of polyvitamin complexes: It is often a more economical option than buying individual vitamins.
- Natural sources: Lemons, oranges, grapefruit, kiwi, rose hips, bell pepper, black currants, broccoli. Eating these products will help maintain vitamin C level in the body.
Recommended dosage:
The recommended daily dose of vitamin C for adults is 75-90 mg. During an increased risk of diseases, you can increase the dosage to 500-1000 mg per day. It is important to remember that vitamin C is a water -soluble vitamin, so its excess is excreted from the body in the urine.
Contraindications and side effects:
Vitamin C is usually well tolerated. In rare cases, side effects can occur, such as:
- Nausea
- Diarrhea
- Heartburn
- Headache
- Increased gas formation
Contraindications:
- Individual intolerance
- Increased blood coagulation
- Thrombophlebitis
- Diabetes (high doses)
- Hemochromatosis (iron metabolism)
Chips on choice:
- Pay attention to the dosage of vitamin C in one tablet or capsule.
- Choose drugs with a minimum number of additional ingredients (dyes, flavors, sweeteners).
- Preference should be given to well -known manufacturers who guarantee the quality of their products.
- In the presence of chronic diseases, consult a doctor before taking vitamin C.
Section 3: Vitamin D – Sunny Immunity Defender
Vitamin D, also known as “Solar Vitamin”, plays an important role in the regulation of the immune system. It helps to activate the cells of the immune system, such as T cells and macrophages that fight infections. Vitamin D deficiency is associated with an increased risk of infectious diseases, including influenza and acute respiratory viral infections.
Vitamin D action mechanism in strengthening immunity:
- Activation of cells of the immune system: Vitamin D binds to receptors on the surface of T cells and macrophages, activating them and improving their ability to combat infections.
- Regulation of inflammation: Vitamin D helps regulate inflammatory processes in the body, preventing an excessive inflammatory reaction that can damage tissue.
- Improving barrier function: Vitamin D helps maintain the integrity of the mucous membranes, which prevents the penetration of infections.
- Stimulation of the production of antimicrobial peptides: Vitamin D stimulates the production of Katelicidin and defensin – antimicrobial peptides that kill bacteria, viruses and fungi.
Budget sources of vitamin D:
- Vitamin D3 (cholecalciferol) in drops or tablets: The most common and affordable option. Vitamin D3 is better absorbed by the body than vitamin D2 (ergocalciferol).
- Vitamin D3 as part of multivitamin complexes: It may be a more economical option than buying individual vitamins.
- Fish oil: Contains vitamin D and omega-3 fatty acids, which are also useful for immunity.
- Food: Bold fish (salmon, tuna, mackerel), egg yolk, liver, mushrooms, oiled with vitamin D dairy products.
Recommended dosage:
The recommended daily dose of vitamin D for adults is 600-800 IU (international units). In case of vitamin D deficiency, the doctor may prescribe higher doses. It is important to take a blood test to the level of vitamin D (25-OH vitamin D) to determine the optimal dosage.
Contraindications and side effects:
Vitamin D is usually well tolerated. In rare cases, when taking high doses, side effects can occur, such as:
- Nausea
- Vomit
- Constipation
- Weakness
- Increased blood pressure
- Increasing blood calcium levels
Contraindications:
- Individual intolerance
- Hypercalcemia (increased blood calcium levels)
- Hypervitaminosis D (excess of vitamin D in the body)
- Uroline disease
- Sarcoidosis
- Tuberculosis
Chips on choice:
- Choose vitamin D3 (cholecalciferol), as it is better absorbed by the body.
- Pay attention to the dosage of vitamin D in one drop or tablet.
- Preference should be given to drugs with a minimum number of additional ingredients.
- Take a blood test for vitamin D to determine the optimal dosage.
- Consult a doctor before taking vitamin D.
Section 4: Zinc – Mineral for strong immunity
Zinc is an important trace element that plays a key role in many body functions, including the immune system. It is necessary for the development and functioning of immune cells, such as T cells and B cells that are involved in the fight against infections. Zinc deficiency can lead to a decrease in immunity and increased susceptibility to diseases.
The mechanism of action of zinc in strengthening immunity:
- Development and functioning of immune cells: Zinc is necessary for the normal development and functioning of T cells, B-cells and NK cells (natural killers), which play an important role in the fight against infections.
- Regulation of inflammation: Zinc helps regulate inflammatory processes in the body, preventing an excessive inflammatory reaction.
- Antioxidant Protection: Zinc is a component of antioxidant enzyme superoxidsmouth (SOD), which protects cells from damage with free radicals.
- Improving barrier function: Zinc helps maintain the integrity of the skin and mucous membranes, which prevents the penetration of infections.
Budget sources of zinc:
- Zinc in tablets or capsules: The most affordable and common option. Choose drugs with easily digestible zinc forms, such as zinc picoline, zinc gluconate or zinc citrate.
- Zinc in the composition of polyvitamin complexes: It can be a more economical option than buying individual minerals.
- Food: Red meat, seafood (oysters, crabs), legumes, nuts, seeds, whole grain products.
Recommended dosage:
The recommended daily zinc dose for adults is 8-11 mg. During an increased risk of diseases, you can increase the dosage to 15-25 mg per day.
Contraindications and side effects:
Zinc is usually well tolerated. In rare cases, when taking high doses, side effects can occur, such as:
- Nausea
- Vomit
- Diarrhea
- Abdominal pain
- Headache
- Metal taste in the mouth
- Reducing the level of copper in the body
Contraindications:
- Individual intolerance
- Wilson-Konovalov’s disease (copper exchange violation)
- Disorders of the kidney function
Chips on choice:
- Choose drugs with easily digestible zinc forms (zinc picoline, zinc gluconate, zinc citrate).
- Pay attention to the dosage of zinc in one tablet or capsule.
- Preference should be given to drugs with a minimum number of additional ingredients.
- Do not take zinc at the same time as calcium or iron, as they can reduce its absorption.
- Consult a doctor before taking zinc, especially if you have chronic diseases or take other drugs.
Section 5: Selenium – powerful antioxidant for immunity
Selenium is an essential trace element that plays an important role in the antioxidant protection of the body and maintaining immunity. It is a component of the enzyme glutathioneperoxidase, which protects the cells from damage to free radicals. Selenium is also necessary for the normal functioning of immune cells, such as T cells and NK cells.
The mechanism of action of selenium in strengthening immunity:
- Antioxidant Protection: Selenium is a component of the enzyme glutathioneperoxidase, which neutralizes free radicals and protects the cells of the immune system from damage.
- Regulation of the immune response: Selenium is involved in the regulation of the immune response, supporting the balance between pro- and anti-inflammatory processes.
- Activation of immune cells: Selenium is necessary for the normal functioning of T cells and NK cells, which play an important role in the fight against infections and cancer.
- Strengthening antibodies: Selenium helps to increase the production of antibodies in response to vaccination.
Selena budget springs:
- Selenium in tablets or capsules: Available and convenient option. Choose preparations with organic forms of selenium, such as selenometionine or selenocysteine, which are better absorbed by the body.
- Selenium as part of polyvitamin complexes: It can be a more economical option than buying individual minerals.
- Food: Brazilian nuts, seafood (tuna, shrimp), meat, poultry, eggs, whole grain products.
Recommended dosage:
The recommended daily dose of selenium for adults is 55 μg. During an increased risk of diseases, you can increase the dosage to 100-200 mcg per day. It is important not to exceed the recommended dosage, since the excess selenium can be toxic.
Contraindications and side effects:
Selenium is usually well tolerated subject to the recommended dosage. In rare cases, when taking high doses, side effects can occur, such as:
- Nausea
- Vomit
- Diarrhea
- Fatigue
- Hair loss
- Fragility of nails
- Nervousness
- Metal taste in the mouth
- Garlic smell from the mouth
Contraindications:
- Individual intolerance
- Acute infectious diseases
- Tuberculosis
Chips on choice:
- Choose preparations with organic forms of selenium (selenometionine, selenocysteine).
- Pay attention to the dosage of Selena in one tablet or capsule.
- Preference should be given to drugs with a minimum number of additional ingredients.
- Do not exceed the recommended dosage.
- Consult a doctor before taking selenium, especially if you have chronic diseases or you take other drugs.
Section 6: Probiotics – Support for immunity from the intestines
Probiotics are living microorganisms (bacteria and yeast), which, when used in sufficient quantities, have a beneficial effect on human health. They support a healthy intestinal microflora, which plays an important role in immunity. Healthy intestinal microflora helps to fight pathogenic microorganisms, strengthens the barrier function of the intestine and stimulates the production of immune cells.
The mechanism of action of probiotics in strengthening immunity:
- Support for healthy intestinal microflora: Probiotics populate the intestines with useful bacteria, which compete with pathogenic microorganisms for nutrients and places of attachment to the intestinal walls.
- Strengthening the barrier function of the intestine: Probiotics help strengthen the barrier function of the intestine, preventing the penetration of pathogenic microorganisms and toxins into the blood.
- Stimulation of the production of immune cells: Probiotics stimulate the production of immune cells, such as T cells and B cells that are involved in the fight against infections.
- Regulation of inflammation: Probiotics help regulate inflammatory processes in the intestines, preventing the development of chronic diseases.
Budget sources of probiotics:
- Probiotics in capsules or tablets: Available and convenient option. Choose drugs with a wide range of probiotics, such as Lactobacillus and Bifidobacterium.
- Sour -milk products: Kefir, yogurt, yogurt. Choose products with living and active crops.
- Enzymed products: Sauerkraut, kimchi, tea mushroom (comable).
Recommended dosage:
The dosage of probiotics depends on the strain and the concentration of bacteria in the drug. It is usually recommended to take probiotics containing at least 1-10 billion CO (colony-forming units) per day.
Contraindications and side effects:
Probiotics are usually well tolerated. In rare cases, side effects can occur, such as:
- Bloating
- Gas formation
- Diarrhea
- Constipation
Contraindications:
- Individual intolerance
- Severe immunodeficiency conditions
- Acute pancreatitis
- Short intestine syndrome
Chips on choice:
- Choose drugs with a wide range of probiotics, such as Lactobacillus and Bifidobacterium.
- Pay attention to the amount (colony -forming units) in one capsule or tablet.
- Store probiotics in a cool and dry place.
- Use probiotics during meals or immediately after eating.
- Consult a doctor before taking probiotics, especially if you have chronic diseases or you take other drugs.
Section 7: Echinacea – Plant immunomodulator
Echinacea is a plant that is traditionally used to strengthen immunity and combat colds. It contains active substances that stimulate the immune system and increase the body’s resistance to infections.
The mechanism of action of echinacea in strengthening immunity:
- Stimulation of immune cells: Echinacea stimulates the production and activity of immune cells, such as macrophages, T cells and NK cells.
- Strengthening phagocytosis: Echinacea enhances the process of phagocytosis, in which immune cells absorb and destroy bacteria and viruses.
- Anti -inflammatory action: Echinacea has anti -inflammatory properties that help reduce inflammation and alleviate the symptoms of colds.
- Antiviral activity: Some studies show that echinacea has antiviral activity and can suppress the reproduction of some viruses.
Budget sources of Echinacea:
- Echinacea extract in tablets or drops: Available and convenient option.
- Echinacea tea: You can cook from dried leaves and roots of echinacea.
- Echinacea tincture: Alcohol tincture of echinacea for oral administration.
Recommended dosage:
The dosage of echinacea depends on the form of the release and concentration of active substances. It is usually recommended to take echinacea for 1-2 weeks at the first signs of colds.
Contraindications and side effects:
Echinacea is usually well tolerated. In rare cases, side effects can occur, such as:
- Allergic reactions (skin rash, itching)
- Nausea
- Abdominal pain
- Dizziness
Contraindications:
- Individual intolerance
- Autoimmune diseases (rheumatoid arthritis, systemic lupus erythematosus)
- Tuberculosis
- HIV infection
- Pregnancy and breastfeeding
- Children’s age up to 12 years
Chips on choice:
- Choose drugs with a standardized content of active substances (for example, polyphenols or chicoric acid).
- Pay attention to the shelf life of the drug.
- Do not take echinacea for a long time, as this can lead to a decrease in its effectiveness.
- Consult a doctor before taking echinacea, especially if you have chronic diseases or you take other drugs.
Section 8: Garlic – natural antibiotic for immunity
Garlic is a plant that has powerful antibacterial, antiviral and antifungal properties. It contains allicin – an active substance that gives garlic a specific smell and taste and has an antimicrobial effect.
The mechanism of action of garlic in strengthening immunity:
- Antimicrobial action: Allicine kills bacteria, viruses and fungi, preventing the development of infections.
- Stimulation of immune cells: Garlic stimulates the production and activity of immune cells, such as macrophages and NK cells.
- Antioxidant Protection: Garlic contains antioxidants that protect the cells from damage to free radicals.
- Anti -inflammatory action: Garlic has anti -inflammatory properties that help reduce inflammation and alleviate the symptoms of colds.
Budget sources of garlic:
- Fresh garlic: The most affordable and effective option.
- Garlic in capsules or tablets: A convenient option for those who do not like the smell and taste of garlic.
- Garlic oil: Can be used for cooking or added to salads.
Recommended dosage:
It is recommended to use 1-2 cloves of garlic per day. During an increased risk of diseases, you can increase the dosage of to 3-4 cloves per day.
Contraindications and side effects:
Garlic is usually well tolerated. In rare cases, side effects can occur, such as:
- Heartburn
- Bloating
- Gas formation
- Unpleasant odor
- Allergic reactions (skin rash, itching)
- Liquefaction of blood
Contraindications:
- Individual intolerance
- Diseases of the gastrointestinal tract (gastritis, ulcer)
- Violation of blood coagulation
- Pregnancy and breastfeeding
Use tips:
- Use the garlic in fresh form, since during heat treatment, part of allicine is destroyed.
- Crush or grind the garlic before use to activate allicin.
- Add garlic to food at the end of cooking to save more useful substances.
- If you have diseases of the gastrointestinal tract, use garlic with caution.
- Consult a doctor before taking garlic, especially if you take medications that thin the blood.
Section 9: Ginger – Spice with an immunostimulating effect
Ginger is a spice that has anti -inflammatory, antioxidant and immunostimulating properties. It contains gingerol – an active substance that gives the ginger a spicy taste and has beneficial properties.
The mechanism of ginger action in strengthening immunity:
- Anti -inflammatory action: Gingerol has anti -inflammatory properties that help reduce inflammation and alleviate the symptoms of colds.
- Antioxidant Protection: Ginger contains antioxidants that protect the cells from damage to free radicals.
- Immunostimulating action: Ginger stimulates the production of immune cells and increases the body’s resistance to infections.
- Antiviral activity: Some studies show that ginger has antiviral activity and can suppress the reproduction of some viruses.
Budgetary sources of ginger:
- Fresh ginger: The most affordable and effective option.
- Dried ginger: Can be used for cooking, added to food or used as a seasoning.
- Ginger tea: You can cook from fresh or dried ginger.
- Ginger candy: They can help alleviate the sore throat with a cold.
Recommended dosage:
It is recommended to use 1-2 grams of fresh ginger per day. During an increased risk of diseases, you can increase the dosage to 3-4 grams per day.
Contraindications and side effects:
Ginger is usually well tolerated. In rare cases, side effects can occur, such as:
- Heartburn
- Bloating
- Gas formation
- Diarrhea
- Allergic reactions (skin rash, itching)
- Liquefaction of blood
Contraindications:
- Individual intolerance
- Diseases of the gastrointestinal tract (gastritis, ulcer)
- Violation of blood coagulation
- Gallstone disease
- Pregnancy and breastfeeding
Use tips:
- Add ginger to tea, soups, salads and other dishes.
- Prepare ginger tea by brewing fresh or dried ginger with boiling water.
- Eat ginger in combination with lemon and honey to enhance the immunostimulating effect.
- If you have diseases of the gastrointestinal tract, use ginger with caution.
- Consult a doctor before taking ginger, especially if you take medications that thin the blood.
Section 10: Other budget dietary supplements and products for immunity
In addition to the above dietary supplements, there are other budget options that can help support immunity:
- Rose hip: Contains a large amount of vitamin C and other beneficial substances. You can use in the form of decoctions, tinctures or syrups.
- Honey: It has antibacterial and anti -inflammatory properties. You can add to tea, milk or consumed in its pure form.
- Propolis: It has antibacterial, antiviral and antifungal properties. You can use in the form of tinctures, extracts or chewed in its pure form.
- Carrot: Contains beta-carotene, which is the predecessor of vitamin A and is necessary for the normal functioning of the immune system.
- Pumpkin: Contains beta-carotene, vitamin C and other beneficial substances.
- Apples: Contain vitamin C, antioxidants and fiber.
- Citrus: Contain vitamin C and other beneficial substances.
- Green tea: Contains antioxidants that protect the cells from damage to free radicals.
It is important to remember:
- Before taking any dietary supplements, a consultation with a doctor is needed.
- Bades are not drugs and are not intended for the treatment of diseases.
- To maintain immunity, an integrated approach is important, including a healthy lifestyle, proper nutrition, sufficient sleep and regular physical activity.
- Do not rely only on dietary supplements to strengthen immunity.
Section 11: Life for strengthening immunity: Budget and effective methods
Strengthening the immunity is not limited to the reception of dietary supplements. There are simple and affordable methods that can be integrated into everyday life to maintain health and resistance to disease.
- Balanced nutrition: Eat a variety of foods rich in vitamins, minerals and antioxidants. Include fresh fruits, vegetables, whole grain products, legumes, nuts and seeds in the diet. Limit the consumption of processed products, sugar, salt and saturated fats.
- Regular physical activity: Take physical exercises of moderate intensity at least 30 minutes a day. It can be walking, running, swimming, cycling or playing sports.
- Sufficient sleep: Sleep at least 7-8 hours a day. The lack of sleep weakens the immune system.
- Stress management: Find the ways to cope with stress, such as meditation, yoga, breathing exercises or communication with friends and relatives.
- Refusal of bad habits: Throw smoking and limit the consumption of alcohol.
- Regular hand washing: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.
- Ventilation of the premises: Prevent the rooms regularly to ensure the influx of fresh air.
- Vaccination: Make flu and other infectious diseases to protect yourself and others.
- Stay in the fresh air: Spend the time in the fresh air to get a sufficient amount of vitamin D.
- Positive thinking: Try to maintain a positive attitude and avoid negative emotions.
These simple and affordable methods will help strengthen immunity and increase the body’s resistance to diseases.
Section 12: Important comments and warnings when choosing and using dietary supplements
When choosing and using dietary supplements for immunity, it is important to consider the following points:
- Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have chronic diseases or take other drugs. The doctor will help to determine which dietary supplements you really need and in what dosage.
- Quality and safety: Choose dietary supplements from well -known manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates and licenses.
- Composition: Carefully study the composition of the dietary supplement. Avoid drugs with a large number of artificial additives, dyes and flavors.
- Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage, as this can lead to undesirable side effects.
- Interaction with drugs: Some dietary supplements can interact with drugs. Be sure to inform the doctor about all the dietary supplements that you accept to avoid unwanted interactions.
- Individual tolerance: Consider your individual tolerance of dietary supplements. When any side effects appear, stop taking dietary supplements and consult a doctor.
- Best before date: Pay attention to the shelf life of the dietary supplement. Do not use dietary supplements with an expired expiration date.
- Storage: Store dietary supplements in accordance with the instructions on the package.
- Do not replace the medicine: Bades are not drugs and should not be used to replace drugs prescribed by a doctor.
Following these recommendations, you can