Vitamins and dietary supplements to strengthen male immunity

Vitamins and dietary supplements to strengthen male immunity

Male immunity is a complex system that protects the body from pathogens, viruses, bacteria and other harmful factors. Unlike a widespread opinion, immunity is not just “power”, but a comprehensive interaction of cells, organs and chemicals. Its effectiveness is affected by many factors, including genetics, age, lifestyle, nutrition and stress level. Given the features of male physiology, hormonal background and lifestyle, maintaining optimal immunity requires special attention. Vitamins and dietary supplements can play an important role in strengthening the immune system, providing the body with the necessary nutrients and supporting its natural protective mechanisms.

I. Fundamentals of male immunity: factors affecting the immune system

To understand how vitamins and dietary supplements can help, you need to understand the basics of male immunity and factors that affect it.

1. Anatomy and physiology of the immune system:

• The cells of the immune system: White blood cells (white blood cells) are the basis of immune protection. These include:

  • Lymphocytes: T-cells (destroy infected cells and regulate the immune response), B cells (produce antibodies) and NK cells (natural killers, destroy cancer and cells infected with viruses).
  • Fagocyte: Neutrophils (absorb and destroy bacteria and fungi), macrophages (destroy dead cells and foreign substances, activate other immune cells), dendritic cells (represent antigens of T-cells).
  • Eosinophils and basophils: Participate in the fight against parasites and allergic reactions.

• The organs of the immune system:

  • Timus (thymus iron): The ripening place of T-lymphocytes.
  • Bone marrow: The formation of all blood cells, including immune cells.
  • Lymphatic nodes: They filter lymph, contain lymphocytes and macrophages.
  • Spleen: He filters blood, removes old and damaged cells, contains lymphocytes and macrophages.
  • Tonsils and adenoids: Protect the upper respiratory tract from infections.
  • Leather and mucous membranes: Physical barriers that prevent the penetration of pathogens.
  • Intestine: Contains a large number of immune cells and a microbiota, which plays an important role in the immune response.

• Mechanisms of the immune response:

  • Inborn immunity: A fast, non -specific reaction to pathogens. Includes physical barriers, phagocytes, NK cells and inflammation.
  • Acquired immunity: A slow, specific reaction that forms immune memory. Includes T cells, B cells and antibodies.

2. Factors affecting male immunity:

• Age: With age, the immune system weakens, the amount and function of immune cells decreases, which makes men more susceptible to infections and diseases.
• Genetics: A genetic predisposition can affect the strength and effectiveness of an immune response.
• Floor: Hormonal differences between men and women affect the immune system. Testosterone, the main male hormone, can suppress some aspects of the immune response.
• Life:
  • Nutrition: The lack of necessary nutrients (vitamins, minerals, proteins, fats) weakens immunity.
  • Stress: Chronic stress suppresses the immune system, increasing the risk of infections and diseases.
  • Dream: The lack of sleep reduces the function of immune cells and increases the risk of diseases.
  • Physical activity: Moderate physical activity strengthens the immunity, while excessive loads can weaken it.
  • Smoking: Smoking weakens the immune system, damaging the cells and tissue of the respiratory tract.
  • Alcohol: Excessive alcohol consumption suppresses the immune system, increasing the risk of infections and liver diseases.
• Chronic diseases: Diabetes, cardiovascular diseases, autoimmune diseases and other chronic conditions can weaken the immune system.
• Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
• Environmental impact: Air pollution, radiation and other environmental factors can weaken the immune system.
• Microbiotic intestinal: A healthy intestinal microbiota plays an important role in the immune response, supporting the function of immune cells and preventing the propagation of pathogenic microorganisms.

II. Key vitamins to strengthen male immunity

Vitamins play a vital role in maintaining health and the functioning of the immune system. They participate in various immune processes, from the formation of immune cells to the regulation of the immune response.

1. Vitamin C (ascorbic acid):

• The role in the immunity:

  • Stimulates the production of leukocytes: Vitamin C stimulates the production and function of leukocytes, especially neutrophils and lymphocytes, which play an important role in the fight against infections.
  • Enhances phagocytosis: Vitamin C enhances phagocytosis, the process by which immune cells absorb and destroy bacteria, viruses and other foreign substances.
  • Antioxidant Protection: Vitamin C is a powerful antioxidant that protects immune cells from damage to free radicals. Free radicals are formed in the process of metabolism and can damage cells and tissues, weakening the immune system.
  • Stimulates the synthesis of interferon: Vitamin C stimulates the synthesis of interferon, protein, which plays an important role in antiviral protection. Interferon prevents the reproduction of viruses and activates other immune cells.
  • Supports the function of barrier fabrics: Vitamin C is necessary for the synthesis of collagen, protein, which is the main component of the skin and mucous membranes. The skin and mucous membranes are physical barriers that prevent the penetration of pathogens into the body.

• Sources of vitamin C: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), vegetables (bell pepper, broccoli, spinach), kiwi, parsley.

• Recommended dosage: The recommended daily dose of vitamin C for men is 90 mg. However, to strengthen the immunity, the dosage can be increased to 200-1000 mg per day, especially during the period of illness or stress. It is important to remember that vitamin C is water, so excess is excreted from the body in the urine.

• Cautions: High doses of vitamin C can cause stomach disorder, diarrhea and nausea in some people.

2. Vitamin D (calciferol):

• The role in the immunity:

  • Regulates the immune response: Vitamin D plays an important role in the regulation of the immune response, modulating the activity of immune cells. He can both strengthen and suppress the immune response, depending on the situation.
  • Enhances the function of macrophages: Vitamin D enhances the function of macrophages that play an important role in the destruction of pathogens and activation of other immune cells.
  • Stimulates the synthesis of antimicrobial peptides: Vitamin D stimulates the synthesis of antimicrobial peptides, such as Katelicidin and defenses that destroy bacteria, viruses and fungi.
  • Reduces the risk of autoimmune diseases: Vitamin D can reduce the risk of autoimmune diseases, suppressing the activity of autoimmune cells that attack the body’s own tissues.
  • Improves the respiratory tract: Vitamin D improves the function of the respiratory tract, reducing inflammation and increasing resistance to infections.

• Sources of vitamin D: Sunlight (synthesized in the skin under the influence of ultraviolet rays), fatty fish (salmon, tuna, sardines), egg yolk, mushrooms, enriched products (milk, juice, cereals).

• Recommended dosage: The recommended daily dose of vitamin D for men is 600 IU (international units). However, many people experience vitamin D, especially in the winter season or with insufficient stay in the sun. In such cases, a higher doses may be required, under the supervision of a doctor. The optimal level of vitamin D in the blood is 30-50 ng/ml.

• Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.

3. Vitamin E (Tokoferol):

• The role in the immunity:

  • Antioxidant Protection: Vitamin E is a powerful antioxidant that protects immune cells from damage to free radicals.
  • Enhances the function of the T cells: Vitamin E enhances the function of T cells that play an important role in the destruction of infected cells and regulation of the immune response.
  • Stimulates the production of antibodies: Vitamin E stimulates the production of antibodies that neutralize pathogens and help prevent infections.
  • Improves the function of phagocytes: Vitamin E improves the function of phagocytes that absorb and destroy bacteria, viruses and other foreign substances.
  • Reduces inflammation: Vitamin E reduces inflammation, which can weaken the immune system.

• Sources of vitamin E: Vegetable oils (sunflower, olive, corn), nuts (almonds, walnuts, hazelnuts), seeds (sunflower, pumpkin), avocado, spinach.

• Recommended dosage: The recommended daily dose of vitamin E for men is 15 mg.

• Cautions: High doses of vitamin E can increase the risk of bleeding in some people.

4. Vitamin A (Retinol):

• The role in the immunity:

  • Supports the function of barrier fabrics: Vitamin A is necessary to maintain the health of the skin and mucous membranes, which are physical barriers that prevent the penetration of pathogens into the body.
  • Stimulates the production of immunoglobulin A (Iga): Vitamin A stimulates the production of IGA, antibodies, which plays an important role in protecting the mucous membranes from infections.
  • Enhances the function of T cells and B cells: Vitamin A enhances the function of T cells and B cells, which play an important role in adaptive immune response.
  • Regulates inflammation: Vitamin A regulates inflammation, which can weaken the immune system.
  • Improves vision: Vitamin A is necessary to maintain the health of the eyes and vision, which can also indirectly affect immunity.

• Sources of vitamin A: Retinol (animal sources: liver, eggs, dairy products), beta-carotene (plant sources: carrots, sweet potatoes, pumpkin, spinach, mangoes). Beta-carotene turns into vitamin A in the body.

• Recommended dosage: The recommended daily dose of vitamin A for men is 900 mcg.

• Cautions: An overdose of vitamin A can be toxic and cause nausea, vomiting, headache, dizziness and other symptoms. Pregnant women should avoid high doses of vitamin A, as this can harm the fetus.

5. B vitamins B (B6, B12, folic acid):

• The role in the immunity:

  • Vitamin B6 (Pyridoxin): It is necessary for the production of leukocytes and antibodies, as well as to maintain the health of Timus, an organ that plays an important role in the maturation of T-lymphocytes.
  • Vitamin B12 (CianoCobalamine): It is necessary for the production of leukocytes and maintaining the health of the nervous system. Vitamin B12 deficiency can weaken the immune system and increase the risk of infections.
  • Folic acid (vitamin B9): It is necessary for the production of DNA and RNA, as well as for the growth and division of cells, including immune cells. Folic acid deficiency can weaken the immune system and increase the risk of infections.

• Sources of B vitamins B:

  • Vitamin B6: Meat, fish, poultry, eggs, potatoes, bananas, nuts, legumes.
  • Vitamin B12: Meat, fish, poultry, eggs, dairy products. Vegetarians should take vitamin B12 additives and vegetarians.
  • Folic acid: Leaf green vegetables (spinach, salad), legumes, citrus fruits, avocados, broccoli.

• Recommended dosage:

  • Vitamin B6: 1.3 mg per day.
  • Vitamin B12: 2.4 mcg per day.
  • Folic acid: 400 mcg per day.

• Cautions: An overdose of group B vitamins is rare, since they are water -soluble and excess is excreted from the body in urine. However, taking high doses of vitamin B6 can cause neurological problems in some people.

III. Key minerals to strengthen male immunity

Minerals, like vitamins, are necessary to maintain the health and functioning of the immune system. They participate in various immune processes, from the formation of immune cells to the regulation of the immune response.

1. Zinc:

• The role in the immunity:

  • Stimulates the production of leukocytes: Zinc stimulates the production and function of leukocytes, especially T-cells and NK cells, which play an important role in the fight against infections.
  • Enhances the function of the thymus: Zinc enhances the function of thymus, an organ that plays an important role in the maturation of T-lymphocytes.
  • Antioxidant Protection: Zinc is an antioxidant that protects immune cells from damage to free radicals.
  • Antiviral activity: Zinc has antiviral activity, preventing the reproduction of viruses and accelerating recovery with colds and influenza.
  • Wound healing: Zinc is necessary for healing wounds and maintaining skin health, which also helps to protect against infections.

• Sources of zinc: Meat (especially red meat), seafood (oysters, crabs), nuts (cashews, almonds), seeds (pumpkins, sunflower), legumes, whole grain products.

• Recommended dosage: The recommended daily zinc dose for men is 11 mg.

• Cautions: High doses of zinc can cause nausea, vomiting, diarrhea and other symptoms. Long -term intake of high doses of zinc can disrupt the absorption of copper and reduce the function of the immune system.

2. Selenium:

• The role in the immunity:

  • Antioxidant Protection: Selenium is an antioxidant that protects immune cells from damage to free radicals. It is part of the enzyme glutathioneperoxidase, which plays an important role in protecting cells from oxidative stress.
  • Enhances the function of immune cells: Selenium enhances the function of immune cells, including T cells, B cells and NK cells, increasing their activity and the ability to fight infections.
  • Anti -inflammatory action: Selenium has an anti -inflammatory effect, reducing inflammation, which can weaken the immune system.
  • Improves the reaction to vaccines: Selenium can improve the reaction to vaccines, increasing the effectiveness of vaccination and protection against infectious diseases.

• Sources of Selena: Brazilian nuts, seafood (tuna, salmon, shrimp), meat (beef, pork, chicken), eggs, sunflower seeds, mushrooms.

• Recommended dosage: The recommended daily dose of selenium for men is 55 μg.

• Cautions: An overdose of selenium can cause selenosis, a condition characterized by nausea, vomiting, diarrhea, hair loss, nail damage and other symptoms.

3. Iron:

• The role in the immunity:

  • It is necessary for the production of leukocytes: Iron is necessary for the production of leukocytes that play an important role in the fight against infections.
  • Participates in phagocytosis: Iron is involved in phagocytosis, the process by which immune cells absorb and destroy bacteria, viruses and other foreign substances.
  • Transports oxygen to immune cells: Iron is necessary for transporting oxygen to immune cells, providing them with energy and maintaining their function.
  • Iron deficiency weakens immunity: Iron deficiency can weaken the immune system and increase the risk of infections.

• Iron sources: Gem iron (animal springs: red meat, poultry, fish), non -metropolitan iron (plant sources: spinach, legumes, tofu, enriched cereals). Gemic iron is better absorbed than non -income iron.

• Recommended dosage: The recommended daily dose of iron for men is 8 mg.

• Cautions: An overdose of iron can cause nausea, vomiting, constipation and other symptoms. Chronic overdose of iron can lead to hemochromatosis, a disease characterized by excessive accumulation of iron in the body, which can damage organs and tissues.

4. Copper:

• The role in the immunity:

  • Participates in the production of immune cells: Copper is involved in the production of immune cells, including white blood cells that play an important role in the fight against infections.
  • Antioxidant Protection: Copper is part of the enzyme of superoxiddismutase, which is an antioxidant and protects the cells from damage to free radicals.
  • Improves the function of immune cells: Copper improves the function of immune cells, increasing their activity and the ability to fight infections.

• Sources of copper: Seafood (oysters, crabs, lobsters), liver, nuts (cashews, almonds), seeds (sunflower, pumpkins), legumes, whole grain products.

• Recommended dosage: The recommended daily dose of copper for men is 900 mcg.

• Cautions: An overdose of copper can cause nausea, vomiting, diarrhea and other symptoms. Chronic an overdose of copper can lead to Wilson’s disease, a genetic disease characterized by excessive accumulation of copper in the body.

IV. Other dietary supplements to strengthen male immunity

In addition to vitamins and minerals, there are other biologically active additives (dietary supplements) that can help in strengthening male immunity.

1. Probiotics:

• The role in the immunity: Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on human health. They improve the health of the intestine, which plays an important role in the immune response.

  • Strengthen the intestinal barrier: Probiotics strengthen the intestinal barrier, preventing the penetration of pathogens into the body.
  • Stimulate the immune response: Probiotics stimulate the immune response, activating immune cells and increasing antibodies.
  • Reduce inflammation: Probiotics reduce inflammation in the intestines, which can weaken the immune system.
  • Compete with pathogenic microorganisms: Probiotics compete with pathogenic microorganisms for nutrients and the place of attachment to the intestinal mucosa, thereby preventing their reproduction.

• Sources of probiotics: Enzymed products (yogurt, kefir, sauerkraut, kimchi, tea mushroom), probites additives.

• Cautions: Probiotics are usually safe for most people. However, some people may have side effects, such as bloating, gas formation and diarrhea, especially at the beginning of the intake.

2. Prebiotics:

• The role in the immunity: Prebiotics are undigested food ingredients that contribute to the growth and activity of beneficial bacteria in the intestines. They serve food for probiotics.

  • Improve the growth of probiotics: Prebiotics improve the growth and activity of probiotics, enhancing their positive effect on health.
  • Strengthen the intestinal barrier: Prebiotics strengthen the intestinal barrier, preventing the penetration of pathogens into the body.
  • Stimulate the immune response: Prebiotics stimulate the immune response, activating immune cells and increasing antibodies.

• Sources of prebiotics: Onions, garlic, asparagus, bananas, chicory, artichokes, oats, apples.

• Cautions: Prebiotics are usually safe for most people. However, some people may have side effects, such as bloating, gas formation and diarrhea, especially at the beginning of the intake.

3. Beta-glucan:

• The role in the immunity: Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi and cereals. They have immunomodulating properties.

  • Activate immune cells: Beta-glucans activate immune cells, such as macrophages and NK cells, increasing their activity and the ability to fight infections.
  • Enhance phagocytosis: Beta-glucans enhance phagocytosis, the process by which immune cells absorb and destroy bacteria, viruses and other foreign substances.
  • Antitumor activity: Beta-glucans have antitumor activity, stimulating the immune system for the destruction of cancer cells.

• Sources of beta-glucans: Yeast, mushrooms (Reishi, Shiitaka, Metack), oats, barley.

• Cautions: Beta-glucans are usually safe for most people. However, some people may have side effects, such as bloating and gas formation.

4. Social About:

• The role in the immunity: Echinacea is a herbaceous plant that is traditionally used to strengthen the immune system and treat the cold and influenza.

  • Stimulates the immune response: Echinacea stimulates the immune response, activating immune cells and increasing the production of interferon.
  • Antiviral activity: Echinacea has antiviral activity, preventing the reproduction of viruses and accelerating recovery with colds and influenza.
  • Anti -inflammatory action: Echinacea has an anti -inflammatory effect, reducing inflammation, which can weaken the immune system.

• Sources of Echinacea: Echinacea additives (capsules, tablets, tinctures, teas).

• Cautions: Echinacea is not recommended for people with autoimmune diseases or allergies to the plants of the family of compound. In some people, echinacea can cause side effects, such as nausea, rash and itching.

5. Astragal:

• The role in the immunity: Astragal is a herbaceous plant that is traditionally used in Chinese medicine to strengthen the immune system and increase vitality.

  • Stimulates the immune response: Astragal stimulates the immune response, activating immune cells and increasing antibodies.
  • Antioxidant Protection: Astragal is an antioxidant that protects immune cells from damage to free radicals.
  • Antiviral activity: Astragal has antiviral activity, preventing the propagation of viruses and accelerating recovery with colds and influenza.
  • Adaptogen: Astragal is an adaptogen that helps the body adapt to stress and increases disease resistance.

• Astragal sources: Astragal additives (capsules, tablets, tinctures, teas).

• Cautions: Astragal is not recommended for people with autoimmune diseases or allergies to plant plants. In some people, astral effects can cause side effects, such as nausea and rash.

6. Garlic:

• The role in the immunity: Garlic is a bulbous plant that has antibacterial, antiviral and antifungal properties.

  • Antimicrobial activity: Garlic contains allicin, a compound that has antimicrobial activity, destroying bacteria, viruses and fungi.
  • Stimulates the immune response: Garlic stimulates the immune response, activating immune cells and increasing antibodies.
  • Antioxidant Protection: Garlic is an antioxidant that protects immune cells from damage to free radicals.

• Sources of garlic: Fresh garlic, garlic powder, garlic oil, garlic additives.

• Cautions: Garlic can cause side effects, such as the smell from the mouth, heartburn and disorder of the stomach. Garlic can also dilute blood, so people taking anticoagulants should use it with caution.

V. General recommendations for strengthening male immunity

Vitamins and dietary supplements can be a useful addition to a healthy lifestyle, but they are not a replacement for a balanced diet, sufficient sleep and regular physical activity.

1. Balanced meals: Use a variety of products rich in vitamins, minerals, antioxidants and fiber. Include fruits, vegetables, whole grain products, legumes, nuts, seeds, fish, poultry and low -fat meat in your diet.

2. A sufficient dream: Try to sleep 7-8 hours a day. The lack of sleep weakens the immune system and increases the risk of diseases.

3. Regular physical activity: Do moderate physical exercises for at least 30 minutes a day. Physical activity strengthens the immune system, reduces stress and improves general health.

4. Stress management: Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with friends and family. Chronic stress suppresses the immune system.

5. Refusal of smoking and moderate alcohol use: Smoking and excessive alcohol use weaken the immune system.

6. Maintaining a healthy weight: Obesity can weaken the immune system and increase the risk of diseases.

7. Regular medical examinations: Regularly visit a doctor for preventive examinations and vaccination.

8. Compliance with hygiene rules: Wash your hands with soap and water for 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.

VI. Consultation with a doctor

Before taking any vitamins or dietary supplements, especially in high doses, you need to consult a doctor. The doctor will be able to assess the state of your health, identify possible deficits of nutrients and choose the optimal dosage of vitamins and dietary supplements, taking into account your individual needs and possible contraindications. Self -medication can be dangerous to health.

VII. Conclusion

Maintaining strong male immunity is a comprehensive process that requires attention to various aspects of lifestyle. Vitamins and dietary supplements can play an important role in strengthening the immune system, providing the body with the necessary nutrients and supporting its natural protective mechanisms. However, it is important to remember that they are not a replacement for a healthy lifestyle. Balanced nutrition, sufficient sleep, regular physical activity, stress management and rejection of bad habits are the main factors that determine the strength and effectiveness of male immunity. And, of course, a consultation with a doctor before taking any additives is a guarantee of safety and effectiveness.