Top dietary supplements to strengthen immunity in the fall

Top dietary supplements to strengthen immunity in the fall: a detailed guide

Section 1: Fundamentals of the immune system and its vulnerability in the fall

Autumn is the time of the year when the body is subjected to increased load. Temperature changes, reduction in daylight hours, an increase in the number of respiratory diseases – all this weakens the immune system, making us more susceptible to infections. Understanding the basics of the functioning of the immune system and factors affecting its work in the fall is the key to effective health promotion.

• The components of the immune system: The immune system is a complex network of cells, tissues and organs working together to protect the body from pathogens. The key components include:

  • Leather: The first protection barrier to prevent the penetration of microorganisms.
  • Mucous membranes: Lay the respiratory tract, the gastrointestinal tract and other organs, secreting mucus that captures pathogens.
  • Lymphatic system: A network of vessels and lymph nodes that carry lymph containing immune cells.
  • Bone marrow: It produces immune cells, such as white blood cells (white blood cells).
  • Timus (thymus iron): The organ where T-lymphocytes ripen that play an important role in cellular immunity.
  • Spleen: He filters blood and removes old or damaged cells, and also participates in an immune response.
  • Immune cells: Various types of leukocytes, including:
    • Lymphocytes (T cells, B cells, NK cells): They participate in adaptive immunity, providing a specific immune response to specific pathogens.
    • Phagocytes (macrophages, neutrophils): Seeing and destroying pathogens and cell garbage.
    • Dendritic cells: Represent antigens T-lymphocytes, launching an immune response.

• Types of immunity: There are two main types of immunity:

  • Inborn immunity: The first line of protection, which reacts quickly and nonspecific to any pathogens. Includes physical barriers (leather, mucous membranes), phagocytes, NK cells and other components.
  • Adaptive immunity: It is formed in response to specific pathogens and provides long -term protection. Includes T-lymphocytes and B lymphocytes. B-lymphocytes produce antibodies that are associated with pathogens and neutralize them. T-lymphocytes destroy infected cells or regulate the immune response.

• Factors weakening immunity in the fall:

  • Lack of sunlight: Reduces the level of vitamin D, which plays an important role in the immune function.
  • Temperature changes: They can cause stress for the body and weaken the immune system.
  • The crowding of people in the premises: Increases the risk of respiratory infections.
  • Lack of fresh fruits and vegetables: Limits the flow of vitamins, minerals and antioxidants necessary for the immune function.
  • Increased stress: Stress suppresses the immune system, making us more susceptible to infections.
  • Lack of sleep: The lack of sleep also weakens the immune system.
  • Unstable nutrition: A high sugar diet, processed foods and a lack of nutrients can negatively affect the immune function.

• Symptoms of weakened immunity:

  • Frequent colds and other infections.
  • Slow wound healing.
  • Constant fatigue.
  • Problems with digestion.
  • Skin rashes.

Section 2: Vitamin D: Solar vitamin for immunity

Vitamin D is a fat -soluble vitamin that plays a key role in maintaining the health of bones, muscles and the immune system. In autumn and winter, when sunlight is not enough, the level of vitamin D in the body can decrease significantly, which negatively affects the immune function.

• The role of vitamin D in immunity:

  • Regulates immune cells: Vitamin D affects the activity of various immune cells, including T-lymphocytes, B lymphocytes and macrophages.
  • Enhances congenital immunity: Vitamin D contributes to the production of antimicrobial peptides that help fight pathogens.
  • Reduces inflammation: Vitamin D has anti -inflammatory properties that can help reduce the risk of chronic diseases.

• Sources of vitamin D:

  • Sunlight: The main source of vitamin D. Under the influence of sunlight, the skin produces vitamin D3 (cholecalciferol).
  • Food: Some products contain vitamin D, such as fatty fish (salmon, tuna, mackerel), egg yolks, mushrooms (especially those that grew under ultraviolet light) and enriched products (milk, yogurt, cereals).
  • Bad: Vitamin D additives are an effective way to increase vitamin D levels in the body, especially in the autumn-winter period.

• Types of vitamin D additives:

  • Vitamin D3 (cholecalciferol): The most effective form of vitamin D, as it is better absorbed by the body.
  • Vitamin D2 (ergocalciferol): A less effective form of vitamin D, which is contained in some plant sources.

• Recommended dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the body. As a rule, it is recommended for adults to take from 600 to 2000 vitamin D per day. In some cases, with vitamin D deficiency, the doctor may prescribe a higher dose. It is important to consult a doctor to determine the optimal dose of vitamin D for you.

• Signs of vitamin D deficiency:

  • Fatigue.
  • Bones and muscles.
  • Frequent infections.
  • Depression.
  • Slow wound healing.

• Cautions: Taking high doses of vitamin D can lead to hypervitaminosis D, which can cause nausea, vomiting, weakness and other side effects. It is important to observe the recommended dosage and consult a doctor before taking the additives of vitamin D.

Section 3: Vitamin C: powerful antioxidant to support immunity

Vitamin C (ascorbic acid) is a water -soluble vitamin, which is a powerful antioxidant and plays an important role in maintaining the immune system. It is necessary for the growth and restoration of tissues, the formation of collagen, the absorption of iron and the protection of cells from damage caused by free radicals.

• The role of vitamin C in immunity:

  • Enhances the function of immune cells: Vitamin C stimulates the production and activity of leukocytes that fight infections.
  • Protects cells from damage: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases.
  • Reduces the duration and severity of the cold: Studies have shown that the intake of vitamin C can reduce the duration and severity of the cold.

• Sources of vitamin C:

  • Fruits and vegetables: The main sources of vitamin C are citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (especially red and yellow), broccoli, spinach and other fruits and vegetables.
  • Bad: Vitamin C additives are an effective way to increase vitamin C levels in the body.

• Types of vitamin C additives:

  • Ascorbic acid: The most common and affordable form of vitamin C.
  • Sodium Ascorbat: The buffer shape of vitamin C, which can be softer for the stomach.
  • Liposomal vitamin C: The form of vitamin C, which is enclosed in liposomes, which improves its absorption.
  • Complexes with bioflavonoids: Bioflavonoids are plant compounds that can improve the assimilation and efficiency of vitamin C.

• Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To maintain immunity in the autumn-winter period, you can increase the dose to 200-500 mg per day. In some cases, with a cold or influenza, you can take higher doses of vitamin C (up to 1000-2000 mg per day), but it is important to consult a doctor.

• Signs of vitamin C deficiency:

  • Fatigue.
  • Weakness.
  • Frequent infections.
  • Slow wound healing.
  • Bleeding gums.
  • Bruises.

• Cautions: Taking high doses of vitamin C can lead to stomach disorder, diarrhea and other side effects. It is important to observe the recommended dosage and consult a doctor before taking vitamin C additives, especially if you have any diseases or you take medications.

Section 4: Zinc: Mineral to maintain immune function

Zinc is an important trace element that plays a key role in maintaining the immune system, wound healing, DNA and RNA synthesis, growth and development. It is necessary for the normal functioning of immune cells, such as T-lymphocytes and NK cells.

• The role of zinc in immunity:

  • Supports the function of immune cells: Zinc is necessary for the normal functioning of T-lymphocytes, B-lymphocytes and NK cells, which play an important role in the fight against infections.
  • Improves wound healing: Zinc is involved in the healing process of wounds, stimulating the synthesis of collagen and the growth of new tissues.
  • It has antioxidant properties: Zinc protects the cells from damage caused by free radicals.
  • Reduces the duration of the cold: Studies have shown that zinc reception at the beginning of a cold can reduce its duration and severity.

• Sources of zinc:

  • Food: The main sources of zinc are meat (especially red), seafood (oysters, crabs, shrimp), nuts, seeds, legumes and whole grains.
  • Bad: Zinc additives are an effective way to increase zinc levels in the body.

• Types of zinc additives:

  • Zinc picolinat: A well -absorbed form of zinc.
  • Zinc Citrate: Another well -absorbed form of zinc.
  • Zinc Gluconate: A common and affordable form of zinc.
  • Qing sulfate: The less expensive zinc form, but can cause stomach disorder.

• Recommended dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. To maintain immunity in the autumn-winter period, you can increase the dose to 15-25 mg per day. In some cases, with a cold, you can take higher zinc doses (up to 50 mg per day) for several days, but it is important to consult a doctor.

• Signs of zinc deficiency:

  • Frequent infections.
  • Slow wound healing.
  • Loss of appetite.
  • Hair loss.
  • Violation of taste and smell.
  • Skin rashes.

• Cautions: Taking high doses of zinc can lead to nausea, vomiting, diarrhea and other side effects. Long -term reception of high doses of zinc can also lead to copper deficiency. It is important to observe the recommended dosage and consult a doctor before taking zinc additives, especially if you have any diseases or you take medications.

Section 5: Probiotics: the key to a healthy intestine and strong immunity

Probiotics are living microorganisms (bacteria and yeast), which, when used in sufficient quantities, have a beneficial effect on the health of the host. They inhabit the intestines and help maintain the balance of microflora, which plays an important role in the immune function.

• The role of probiotics in immunity:

  • Improve the balance of intestinal microflora: Probiotics help maintain a balance between useful and harmful bacteria in the intestines. The imbalance of microflora (dysbiosis) can weaken the immune system and increase the risk of infections.
  • Stimulate the immune response: Probiotics stimulate the production of antibodies and enhance the activity of immune cells, which helps to fight pathogens.
  • Reduce inflammation: Some probiotics have anti -inflammatory properties that can help reduce the risk of chronic diseases.

• Sources of probiotics:

  • Enzymed products: The main sources of probiotics are fermented products, such as yogurt, kefir, sauerkraut, kimchi, comable and Miso.
  • Bad: Probiotics additives are an effective way to increase the number of beneficial bacteria in the intestines.

• Types of probiotics: There are many different probiotics strains, each of which has its own unique properties. Some of the most common and studied strains include:

  • Lactobacillus: A widely used kind of probiotics that helps maintain the health of the digestive system and strengthen immunity.
  • Bifidobacterium: Another common kind of probiotics, which also helps maintain the health of the digestive system and strengthen immunity.
  • Saccharomyces boulardii: Yeast, which have anti -inflammatory properties and can help with diarrhea caused by antibiotics.

• Recommended dosage: The dosage of probiotics is measured in the colony -forming units (CFU). The recommended dose of probiotics varies depending on the strain and the purpose of the reception. To maintain immunity, it is usually recommended to take from 1 to 10 billion in terms of day. It is important to choose additives containing a mixture of various strains of probiotics.

• Signs of dysbiosis:

  • Problems with digestion (bloating, gases, constipation, diarrhea).
  • Frequent infections.
  • Allergies.
  • Skin rashes.
  • Fatigue.

• Cautions: In rare cases, probiotics can cause side effects, such as bloating, gases and diarrhea. These side effects usually take place within a few days. It is important to consult a doctor before taking probiotics, especially if you have any diseases or you take medicines.

Section 6: Echinacea: Plant immunomodulator

Echinacea is a genus of herbaceous plants that are traditionally used to strengthen the immune system and combat infections. It contains active substances that stimulate immune cells and have anti -inflammatory properties.

• The role of Echinacea in immunity:

  • Stimulates immune cells: Echinacea stimulates the production and activity of leukocytes that fight infections.
  • It has antiviral properties: Echinacea can help fight viruses, such as flu and cold viruses.
  • Shortens the duration of the cold: Studies have shown that the intake of echinacea can reduce the duration and severity of the cold.

• Sources of Echinacea:

  • Plant drugs: Echinacea is available in various forms, such as capsules, tablets, tinctures, teas and syrups.

• Types of Echinacea: There are several types of echinacea that have different properties:

  • Echinacea purpurea: The most common and studied type of echinacea.
  • Echinaacea angustifolia: Another type of echinacea, which is also used to strengthen immunity.
  • Echinaacea pale: The less studied species of echinacea.

• Recommended dosage: The recommended dosage of echinacea varies depending on the form of the drug and the type of echinacea. It is important to follow the instructions on the packaging and consult a doctor. It is usually recommended to take echinacea at the beginning of a cold or influenza.

• Cautions: Echinacea can cause allergic reactions in some people. It is not recommended to take echinacea for people with autoimmune diseases. It is important to consult a doctor before taking Echinacea, especially if you have any diseases or you take medications.

Section 7: Black Buzina: a natural fighter with viruses

Black Buzina (Sambucus Nigra) is a tree or shrub whose fruits are traditionally used to treat colds and influenza. Berries of black bezins contain antioxidants and other active substances that have antiviral and immunostimulating properties.

• The role of black bezina in immunity:

  • It has antiviral properties: Black elderberry extract can help fight viruses, such as influenza viruses. It blocks the ability of the virus to penetrate the cells of the body.
  • Stimulates the immune system: Buzina Black stimulates the production of cytokines, which are important signal molecules of the immune system.
  • Reduces the duration and severity of the flu and colds: Studies have shown that taking an extract of an elderberry of black can reduce the duration and severity of influenza and colds.

• Black Bozy sources:

  • Extracts of berries Black Black: Available in various forms, such as syrups, capsules, tablets and candies.

• Recommended dosage: The recommended dosage of the black bezine extract varies depending on the form of the drug. It is important to follow the instructions on the packaging. It is usually recommended to take black bezines extract at the beginning of the flu or cold.

• Cautions: Do not use raw berries of black bezins, as they contain toxic substances. It is important to use only extracts made from ripe berries. Black Black can cause allergic reactions in some people. It is important to consult a doctor before taking an extract of black bezine, especially if you have any diseases or you take medications.

Section 8: Other dietary supplements and approaches to strengthening immunity in the fall

In addition to the above dietary supplements, there are other approaches to strengthening immunity in the fall, which can be useful:

• Vitamin A: It is important for maintaining the health of the mucous membranes, which are the first barrier of protection against infections. Sources: liver, carrots, sweet potatoes, spinach.
• Vitamin E: A powerful antioxidant that protects the cells from damage caused by free radicals. Sources: nuts, seeds, vegetable oils.
• Selenium: A trace element that plays an important role in the immune function. Sources: Brazilian nuts, tuna, eggs.
• Beta-glucan: Polysaccharides contained in mushrooms and yeast that stimulate the immune system.
• Adaptogens (ginseng, rhodiola pink, eleutherococcus): Plants that help the body adapt to stress and improve the overall state of health.
• Proper nutrition: A balanced diet rich in fruits, vegetables, whole grain products and lean protein provides the body with the necessary nutrients to maintain immune function.
• Sufficient sleep: The lack of sleep weakens the immune system. Try to sleep at least 7-8 hours a day.
• Regular physical exercises: Moderate physical exercises strengthen the immune system.
• Stress management: Stress suppresses the immune system. Use relaxation techniques, such as meditation, yoga or nature walks.
• Hygiene: Often wash your hands with soap and water, especially after visiting public places. Avoid touching your face with your hands.
• Vaccination: Regular vaccination against influenza and other infections helps strengthen the immune system and protect against diseases.

Section 9: How to choose the right dietary supplement: key criteria

The choice of the right dietary supplement is an important step to strengthen immunity. Follow these criteria to make a conscious choice:

• Quality and safety: Choose dietary supplements from well -known and reliable manufacturers who adhere to GMP standards (Good Manuapacturing Practice). Pay attention to the availability of quality and safety certificates.
• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the ingredients you need in effective doses.
• Output form: Choose a dietary supplement release form, which is most convenient for you (capsules, tablets, powders, liquids).
• Reviews: Read the reviews of other consumers about the dietary supplement. This will help you learn about the efficiency and safety of the product.
• Price: Compare the prices of various dietary supplements. Not always the most expensive dietary supplement is the most effective.
• Consultation with a doctor: Before taking any dietary supplements, consult a doctor, especially if you have any diseases or you take medicines.

Section 10: The importance of an integrated approach to strengthening immunity

It is important to understand that strengthening immunity is a comprehensive process that includes not only taking dietary supplements, but also a healthy lifestyle, proper nutrition, sufficient sleep, regular physical exercises and stress management. Dietary supplements can be a useful addition to a healthy lifestyle, but they are not a replacement for a healthy lifestyle.

Strengthening immunity in the fall is an important task that requires a conscious and integrated approach. Follow the recommendations given in this article to strengthen your immune system and protect yourself from infections. Remember the importance of consulting a doctor before taking any dietary supplements. Health to you and your loved ones!