What dietary supplements effectively strengthen immunity

What dietary supplements effectively strengthen immunity: a detailed guide

Immunity is a complex system that protects the body from pathogens, toxins and damaged cells. Maintaining strong immunity is vital for health and well -being. Although a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep, is the basis, biologically active additives (dietary supplements) can become a valuable addition to strengthen the immune system. It is important to remember that dietary supplements are not replacing medicines and consulting a doctor before their use is required. This article examines in detail the most effective dietary supplements to strengthen immunity, their mechanisms of action, dosage and potential side effects.

Vitamin C (ascorbic acid)

Vitamin C is one of the most famous and studied vitamins playing a key role in maintaining the immune system. It is a powerful antioxidant that protects the cells from damage to free radicals that can weaken the immune response. Vitamin C is involved in various immune processes, including:

• Stimulation of the production of leukocytes: Vitamin C promotes the development and functioning of leukocytes, in particular neutrophils and lymphocytes, which play an important role in the fight against infections. It improves chemotaxis (moving leukocytes to the focus of inflammation), phagocytosis (absorption and destruction of pathogens) and antibodies.
• Strengthening barrier functions: Vitamin C helps to strengthen the barrier functions of the skin and mucous membranes, preventing the penetration of pathogens into the body. It is involved in the synthesis of collagen, an important component of the connective tissue that forms the physical barrier.
• Reducing the duration and severity of colds: Studies show that the intake of vitamin C can reduce the duration and reduce the severity of the symptoms of colds, especially in people involved in intense physical exercises or prone to stress.
• Regulation of inflammation: Vitamin C has anti -inflammatory properties and can help reduce inflammation in the body, which can negatively affect the immune system.

Dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. However, to strengthen immunity, higher doses are often recommended-500-1000 mg per day, especially during an increased risk of infection.

Side effects: Taking vitamin C in large doses can cause stomach disorder, diarrhea and the formation of kidney stones in predisposed people.

Forms of vitamin C: Vitamin C is available in various forms, including ascorbic acid, sodium ascorbate, calcium ascorbate and liposomal vitamin C. Liposomal vitamin C has increased bioavailability and can be better absorbed by the body.

Vitamin D (calciferol)

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of the immune system. It interacts with immune cells, such as T cells and B cells, and modulates their activity. Vitamin D promotes:

• Activation of immune cells: Vitamin D activates immune cells, such as macrophages and dendritic cells that play a key role in the detection and destruction of pathogens. It enhances their ability to phagocytosis and presentation of antigens.
• Regulation of inflammatory processes: Vitamin D has anti -inflammatory properties and can help reduce excessive inflammation, which can damage tissues and weaken the immune response. It suppresses the production of pro -inflammatory cytokines and promotes the production of anti -inflammatory cytokines.
• Reducing the risk of infections: Studies show that sufficient consumption of vitamin D can reduce the risk of respiratory infections, such as influenza and colds. He can also play a role in the prevention of autoimmune diseases.
• Improving barrier function: Vitamin D helps to strengthen the barrier function of the skin and mucous membranes, preventing the penetration of pathogens into the body.

Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, to strengthen immunity and maintain the optimal level of vitamin D in the blood, higher doses are often recommended-1000-5000 IU per day, especially in the winter months or for people with vitamin D deficiency. Determining the level of vitamin D in the blood using the analysis will help choose the optimal dose.

Side effects: The intake of vitamin D in very large doses (more than 10,000 IU per day) can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.

Vitamin D forms: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3, as a rule, is more effective in increasing the level of vitamin D in the blood.

Zinc

Zinc is an important mineral necessary for the normal functioning of the immune system. It participates in various immune processes, including:

• Development and functioning of immune cells: Zinc is necessary for the development and functioning of T cells, B-cells and NK cells (natural killers), which play an important role in the fight against infections. It contributes to their ripening, differentiation and activation.
• Cytokine production: Zinc is involved in the regulation of the production of cytokines – signal molecules, which regulate the interaction between immune cells and coordinate the immune response. It helps to maintain a balance between pro -inflammatory and anti -inflammatory cytokines.
• Protection against oxidative stress: Zinc is a component of antioxidant enzyme superoxidsmouth (SOD), which protects cells from damage by free radicals.
• Improving barrier function: Zinc helps to strengthen the barrier function of the skin and mucous membranes, preventing the penetration of pathogens into the body.

Dosage: The recommended daily zinc dose for adults is 8-11 mg. To strengthen immunity, higher doses are often recommended-15-30 mg per day, especially during an increased risk of infection.

Side effects: Taking zinc in large doses can cause nausea, vomiting, diarrhea and copper deficiency.

Forms of zinc: Zinc is available in various forms, including zinc gluconate, zinc sulfate, zinc picoline and zinc citrate. Qing Picoline and zinc citrate have better bioavailability.

Selenium

Selenium is a trace element that plays an important role in maintaining the immune system. It is a component of glutathioneperoxidase – a powerful antioxidant enzyme that protects the cells from damage by free radicals. Selenium contributes to:

• Strengthening the immune response: Selenium enhances the immune response, increasing the activity of immune cells, such as T cells and NK cells. It contributes to the production of antibodies and cytokines.
• Regulation of inflammation: Selenium has anti -inflammatory properties and can help reduce inflammation in the body.
• Protection against viral infections: Studies show that selenium can play a role in protection against viral infections, including flu and hepatitis C.
• Prevention of oxidative stress: Selenium, as a component of glutathioneperoxidase, protects cells from oxidative stress, which can weaken the immune system.

Dosage: The recommended daily dose of selenium for adults is 55 μg. To strengthen immunity, higher doses are often recommended-100-200 mcg per day.

Side effects: Reception of selenium in large doses (more than 400 μg per day) can lead to selenosis, which manifests itself in the form of hair loss, fragility of nails, skin rashes and problems with the nervous system.

Selena forms: Selenium is available in various forms, including selenometionine, sodium selenite and sodium selenate. Seleenomeininin is an organic form of selenium and has better bioavailability.

Probiotics

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They improve the health of the intestine, which plays an important role in the immune system. About 70% of immune cells are in the intestines, and healthy intestinal microbiomes is important for maintaining strong immunity. Probiotics contribute to:

• Improving the balance of intestinal microflora: Probiotics help restore and maintain the balance of intestinal microflora, suppressing the growth of pathogenic bacteria and stimulating the growth of beneficial bacteria.
• Strengthening the barrier function of the intestine: Probiotics strengthen the barrier function of the intestine, preventing the penetration of pathogens and toxins into the bloodstream.
• Stimulation of the immune system: Probiotics stimulate the immune system, increasing the activity of immune cells and contributing to the production of antibodies.
• Reducing the risk of infections: Studies show that the intake of probiotics can reduce the risk of respiratory infections, such as colds and influenza, as well as gastrointestinal infections.
• Reduction of inflammation: Some probiotics have anti -inflammatory properties and can help reduce inflammation in the body.

Dosage: The dosage of probiotics varies depending on the strain and the product. It is usually recommended to take probiotics containing several billions of colony -forming units (CFUs) per day.

Side effects: The intake of probiotics is usually safe, but in some cases it can cause bloating, gas formation and diarrhea, especially at the beginning of the intake.

Probiotics strains: Various probiotics strains have different properties and can have a different effect on the immune system. Some of the most studied strains of probiotics useful for immunity include:

• Lactobacillus rhamnosus GG
• Lactobacillus acidophilus
• Bifidobacterium lactis
• Bifidobacterium bifidum

Beta-glucan

Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and cereals. They are powerful immunomodulators that stimulate the immune system, activating immune cells, such as macrophages and NK cells. Beta-glucans contribute to:

• Strengthening the immune response: Beta-glucans enhance the immune response, increasing the activity of macrophages and NK cells, which play an important role in the fight against infections. They also stimulate the production of cytokines.
• Improving antitumor immunity: Beta-glucans can improve antitumor immunity, increasing the ability of the immune system to recognize and destroy cancer cells.
• Reducing the risk of infections: Studies show that the intake of beta-glucans can reduce the risk of respiratory infections, such as colds and flu.
• Reduction of inflammation: Beta-glucans can have anti-inflammatory properties and help reduce inflammation in the body.

Dosage: The dosage of beta-glucans varies depending on the source and product. It is usually recommended to take 50-500 mg of beta-glucans per day.

Side effects: Reception of beta-glucans is usually safe, but in some cases can cause light gastrointestinal disorders.

Sources of beta-glucans: Beta-glucans are contained in various sources, including:

• Дрожжи (Saccharomyces cerevisiae)
• Mushrooms (Reishi, Shiitaka, Metack)
• Cereals (oats, barley)

Room sa

Echinacea – a genus of plants of the Astrov family, traditionally used to treat colds and strengthen immunity. Echinacea contains various active compounds, such as polysaccharides, alkylamides and caffeine acid, which have immunomodulating properties. Echinacea contributes to:

• Stimulation of the immune system: Echinacea stimulates the immune system, increasing the activity of macrophages, NK cells and other immune cells.
• Reducing the duration and severity of colds: Studies show that the intake of echinacea can reduce the duration and reduce the severity of the symptoms of colds.
• Antivirus action: Echinacea has antiviral properties and can help fight viral infections.
• Anti -inflammatory action: Echinacea has anti -inflammatory properties and can help reduce inflammation in the body.

Dosage: The dosage of echinacea varies depending on the type of plant and product. It is usually recommended to take 300-500 mg of echinacea extract three times a day.

Side effects: The intake of echinacea is usually safe, but in some cases, allergic reactions, such as skin rash, itching and urticaria, can cause allergic reactions.

Types of Echinacea: The most common types of echinacea used as dietary supplements include:

• Echinacea purpurea
• Echinaacea angustifolia
• Echinaacea pale

Garlic

Garlic is a plant of the onion family, widely used in cooking and traditional medicine. Garlic contains allicin – an active compound that has antibacterial, antiviral, antifungal and immunomodulating properties. Garlic contributes to:

• Antimicrobial action: Allicine has antimicrobial properties and can help fight bacterial, viral and fungal infections.
• Stimulation of the immune system: Garlic stimulates the immune system, increasing the activity of immune cells and contributing to the production of cytokines.
• Reducing the risk of colds: Studies show that regular use of garlic can reduce the risk of colds.
• Antioxidant action: Garlic contains antioxidants that protect the cells from damage by free radicals.

Dosage: The recommended daily garlic dose is 1-2 cloves of fresh garlic or 600-1200 mg of garlic extract.

Side effects: The use of garlic in large quantities can cause an disorder of the stomach, heartburn and unpleasant odor from the mouth.

Forms of garlic: Garlic is available in various shapes, including fresh garlic, dried garlic, garlic powder and garlic extract.

Black Buzina (Sambucus Nigra)

Black Buzina is a shrub of the Honeysuit Family, the fruits of which are traditionally used to treat colds and influenza. The fruits of black bezins contain anti -Sans – powerful antioxidants that have antiviral and anti -inflammatory properties. Black Black contributes to:

• Antivirus action: Anthocyans have antiviral properties and can help fight viral infections, including influenza. They inhibit the penetration of the virus into the cells and its reproduction.
• Reducing the duration and severity of the flu: Studies show that taking an extract of black bezine can reduce the duration and reduce the severity of the symptoms of influenza.
• Stimulation of the immune system: Buzina Black stimulates the immune system, increasing the activity of immune cells and contributing to the production of cytokines.
• Antioxidant action: Anthocyans are powerful antioxidants and protect the cells from damage to free radicals.

Dosage: The dosage of the black bezine Extract varies depending on the product. It is usually recommended to take 15 ml of Buzina Black or 175 mg of Black Bozina Extract four times a day.

Side effects: The intake of black bezin is usually safe, but in some cases it can cause a stomach disorder.

Astragal membrane (Astragalus Membranaceus)

Astral web – a plant of the legumes family, traditionally used in Chinese medicine to strengthen immunity and treat various diseases. Astragal contains polysaccharides, flavonoids and other active compounds that have immunomodulating and antioxidant properties. Astragal promotes:

• Stimulation of the immune system: Astragal stimulates the immune system, increasing the activity of macrophages, NK cells and other immune cells. It contributes to the development of interferon – a protein that has antiviral properties.
• Antioxidant action: Astragal contains antioxidants that protect the cells from damage by free radicals.
• Adaptogenic action: Astragal is an adaptogen – a substance that helps the body adapt to stress and increases its resistance to disease.
• Anti -inflammatory action: Astragal has anti -inflammatory properties and can help reduce inflammation in the body.

Dosage: The dosage of the Astragal varies depending on the shape and product. It is usually recommended to take 200-400 mg of Astragal extract two to three times a day.

Side effects: The intake of astragalus is usually safe, but in some cases can cause light gastrointestinal disorders.

Glutamine

Glutamine is an amino acid that plays an important role in maintaining the immune system, especially during stress or illness. Glutamine is the main source of energy for immune cells, such as lymphocytes and macrophages. Glutamine contributes to:

• Maintaining the function of immune cells: Glutamine is necessary for the normal functioning of immune cells, such as lymphocytes and macrophages. He supports their proliferation, differentiation and cytotoxic activity.
• Strengthening the barrier function of the intestine: Glutamine strengthens the barrier function of the intestine, preventing the penetration of pathogens and toxins into the bloodstream.
• Reducing the risk of infections: Studies show that taking glutamine can reduce the risk of infections, especially in patients after surgery or injuries.
• Reduction of inflammation: Glutamine can have anti -inflammatory properties and help reduce inflammation in the body.

Dosage: Glutamine dosage varies depending on human needs. It is usually recommended to take 5-10 grams of glutamine per day, divided into several tricks.

Side effects: The intake of glutamine is usually safe, but in some cases it can cause bloating and gas formation.

Melatonin

Melatonin is a hormone regulating the cycle of sleep and wakefulness. In addition to sleep regulation, melatonin has immunomodulating and antioxidant properties. Melatonin contributes to:

• Stimulation of the immune system: Melatonin stimulates the immune system, increasing the activity of NK cells and other immune cells. It also contributes to the production of cytokines.
• Antioxidant action: Melatonin is a powerful antioxidant and protects cells from damage by free radicals.
• Reduction of inflammation: Melatonin has anti -inflammatory properties and can help reduce inflammation in the body.
• Improving sleep: Melatonin improves sleep, which is an important factor for maintaining strong immunity.

Dosage: The dosage of melatonin varies depending on individual needs. It is usually recommended to take 0.5-5 mg of melatonin 30-60 minutes before bedtime.

Side effects: The intake of melatonin is usually safe, but in some cases, drowsiness, dizziness and headache can cause drowsiness.

It is important to remember:

• Bades are not medicines and cannot replace a doctor’s consultation.
• Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or you take other medicines.
• When choosing dietary supplements, pay attention to the quality of the product and the reputation of the manufacturer.
• Do not exceed the recommended dosage of dietary supplements.
• Do not expect an instant result from receiving dietary supplements. To achieve the maximum effect, it is necessary to combine the intake of dietary supplements with a healthy lifestyle.

This guide provides extensive information about various dietary supplements that can effectively strengthen immunity. However, the choice of specific dietary supplements should be based on individual needs, health status and consultation with a qualified doctor or nutritionist. Remember that an integrated approach that includes a healthy lifestyle and, if necessary, additives, is the key to strong immunity and general well -being.