The best dietary supplements for immunity: Expert selection

The best dietary supplements for immunity: Expert selection

Section 1: Understanding the immune system and its meaning

The immune system is a complex and multifaceted network of cells, tissues, organs and processes that protect the body from diseases. It recognizes and neutralizes a wide range of threats, including bacteria, viruses, fungi, parasites and even cancer cells. Effective immune function is crucial for maintaining health, preventing diseases and accelerating recovery.

1. The components of the immune system:

   • Inborn immunity: The first line of protection, which provides an immediate, but non -specific response to threats. Includes physical barriers (skin, mucous membranes), cells (phagocytes, natural killers) and inflammatory processes.
   • Acquired immunity: It develops over time in response to the effects of specific antigens (substances that cause an immune response). Includes lymphocytes (T cells and B cells), which have immune memory and can provide long-term protection.
   • The cells of the immune system: Various types of cells, such as phagocytes (neutrophils, macrophages), lymphocytes (T cells, B cells, NK cells), dendritic cells and mast cells, play specialized roles in an immune response.
   • The organs of the immune system: The bone marrow (production of immune cells), thymus (ripening of T cells), lymph nodes (filtration and activation of the immune response), spleen (blood filtering and storage of immune cells) and tonsils (protection against infections in the upper respiratory tract) are the key organs involved in the immune function.

2. Factors affecting the immune system:

   • Age: The immune function weakens with age (immunostation), which makes the elderly more susceptible to infections.
   • Nutrition: Insufficient consumption of nutrients, especially vitamins, minerals and protein, can weaken the immune system.
   • Stress: Chronic stress suppresses the immune function, increasing the risk of diseases.
   • Dream: The lack of sleep negatively affects the immune response.
   • Physical activity: Moderate physical activity strengthens the immune system, while excessive loads can weaken it.
   • Chronic diseases: Diseases such as diabetes, cardiovascular diseases and autoimmune disorders can compromise the immune function.
   • Bad habits: Smoking and excessive alcohol use weaken the immune system.
   • Medicines: Some drugs, such as immunosuppressants and corticosteroids, suppress the immune function.
   • Environment: The influence of environmental pollutants can negatively affect the immune system.
   • Genetics: A genetic predisposition can affect susceptibility to certain diseases and immune disorders.

3. Signs of a weakened immune system:

   • Frequent colds and flu.
   • Chronic fatigue.
   • Slow wound healing.
   • Frequent infections (for example, urinary tract infections, herpes).
   • Allergies and autoimmune diseases.
   • Problems with digestion.
   • Skin rashes.

Section 2: Bad to strengthen immunity: Review of key components

Biologically active additives (dietary supplements) can play an auxiliary role in strengthening immunity, especially with insufficient nutrition or in the presence of factors that weaken the immune system. It is important to understand that dietary supplements are not a replacement for a healthy lifestyle, including a balanced diet, sufficient sleep, regular physical exercises and stress management. Before taking any dietary supplements, it is recommended to consult a doctor.

1. Vitamin C (ascorbic acid):

   • The role in the immunity: A powerful antioxidant protects cells from damage by free radicals. It stimulates the production of leukocytes, especially phagocytes, which absorb and destroy pathogens. Participates in the development of interferon, protein, which plays a key role in antiviral immunity.
   • Research: Clinical studies show that the intake of vitamin C can reduce the duration and severity of the cold, especially in people subject to intensive physical exertion or living in cold conditions.
   • Recommended dosage: The recommended daily dose (RSD) is 75 mg for women and 90 mg for men. To strengthen immunity, the dose can be higher, but excessive consumption (more than 2000 mg per day) should be avoided, as this can lead to side effects, such as stomach disorder.
   • Output forms: Tablets, capsules, powders, chewing tablets, sparkling tablets.
   • Sources in food: Citrus fruits (oranges, lemons, grapefruits), kiwi, berries (strawberries, blueberries), bell pepper, broccoli, spinach.

2. Vitamin D (calciferol):

   • The role in the immunity: Regulates the activity of immune cells, including T cells and B cells. Participates in the production of antimicrobial peptides that help fight infections. Supports the barrier function of epithelial cells, preventing the penetration of pathogens.
   • Research: Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and chronic diseases. Vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D. deficiency.
   • Recommended dosage: RSD is 600 IU (international units) for adults. The dosage can be higher (up to 2000) for people with vitamin D deficiency or to strengthen immunity. Before taking high doses, it is recommended to consult a doctor.
   • Output forms: Capsules, tablets, liquid drops. Vitamin D3 (cholecalciferol) is a preferred form, as it is more effective than vitamin D2 (ergocalciferol).
   • Sources in food: Bold fish (salmon, tuna, mackerel), egg yolks, mushrooms (grown under ultraviolet light), enriched products (milk, yogurt, flakes). It is important to note that the main part of vitamin D is synthesized in the skin under the influence of sunlight.

3. Zinc:

   • The role in the immunity: It is necessary for the development and functioning of immune cells, including T cells, B cells and NK cells. Participates in the development of antibodies and cytokines that regulate the immune response. It has antioxidant properties.
   • Research: Zinc deficiency weakens the immune system and increases the risk of infections. Taking zinc can reduce the duration and severity of a cold, especially if you start to take it within 24 hours after the appearance of symptoms.
   • Recommended dosage: RSD is 8 mg for women and 11 mg for men. The dosage may be higher with a deficiency of zinc or to strengthen immunity, but excessive consumption (more than 40 mg per day) should be avoided, as this can lead to side effects, such as nausea, vomiting and violation of copper assimilation.
   • Output forms: Tablets, capsules, loafers, syrups. Qing Picoline and Zinc Citrate are well -absorbed forms.
   • Sources in food: Red meat, poultry, seafood (oysters, crabs), nuts, seeds, legumes.

4. Selenium:

   • The role in the immunity: Antioxidant, protects the cells from damage by free radicals. Participates in the regulation of the immune response and increases the activity of immune cells. It is necessary for the functioning of enzymes that play a key role in the immune system.
   • Research: Selenium deficiency is associated with an increased risk of infections and chronic diseases. Reception of selenium can improve the immune function, especially in people with selenium deficiency.
   • Recommended dosage: RSD is 55 μg for adults. Excessive consumption (more than 400 μg per day) should be avoided, as this can lead to side effects, such as hair loss and problems with nails.
   • Output forms: Tablets, capsules, liquids. Seleenomeinine is a well -absorbed form.
   • Sources in food: Brazilian nuts, tuna, eggs, sunflower seeds.

5. Probiotics:

   • The role in the immunity: Support the health of intestinal microflora, which plays an important role in the immune system. They compete with pathogenic bacteria for nutrients and places of attachment in the intestines. They stimulate the production of antibodies and cytokines that regulate the immune response. Improve the barrier function of the intestine, preventing the penetration of pathogens.
   • Research: Taking probiotics can reduce the risk of respiratory infections, diarrhea and other diseases.
   • Recommended dosage: The dosage depends on a specific strain and product. It is important to choose probiotics containing several strains of beneficial bacteria and with a high concentration of CFU (colony -forming units).
   • Output forms: Capsules, tablets, powders, liquids, yogurts, fermented products.
   • Sources in food: Yogurt, kefir, sauerkraut, kimchi, tea mushroom.

6. SOUTINATEA:

   • The role in the immunity: Stimulates the activity of immune cells, especially phagocytes. Increases interferon production. It has antiviral and anti -inflammatory properties.
   • Research: Reception of echinacea can reduce the duration and severity of a cold.
   • Recommended dosage: The dosage depends on the specific type of echinacea and the form of release.
   • Output forms: Capsules, tablets, tinctures, teas.
   • Sources in food: It is not a food product, used only as a medicinal plant.

7. Black Buzina (Sambucus Nigra):

   • The role in the immunity: It has antiviral properties, blocks the penetration of the virus into the cells. Contains antioxidants that protect the cells from damage to free radicals.
   • Research: Reception of black bezine extract can reduce the duration and severity of the flu.
   • Recommended dosage: The dosage depends on a specific product.
   • Output forms: Syrups, capsules, loafers, teas.
   • Sources in food: It is not recommended to use raw berries of black bezins, as they can be toxic. Only processed products are used.

8. Mushrooms (Reishi, Shiitaka, Metack):

   • The role in the immunity: They contain beta-glucans that stimulate the activity of immune cells, especially NK cells. Improve the immune response and increase resistance to infections.
   • Research: Studies show that extracts of these fungi can improve the immune function and reduce the risk of certain diseases.
   • Recommended dosage: The dosage depends on the specific type of mushroom and the form of release.
   • Output forms: Capsules, powders, extracts, teas.
   • Sources in food: They can be eaten, but extracts are usually used to obtain a pronounced immunomodulating effect.

9. Beta-glucan:

   • The role in the immunity: They stimulate the activity of immune cells, especially macrophages and NK cells. Improve the immune response and increase resistance to infections.
   • Research: Studies show that beta-glucans can reduce the risk of respiratory infections and improve immune function.
   • Recommended dosage: The dosage depends on the source and type of beta-glucans.
   • Output forms: Capsules, powders, food supplements.
   • Sources in food: Oats, barley, mushrooms (Reishi, Shiitaka, Metack).

10. Garlic (Allium sativum):

    • The role in the immunity: Contains allicin, which has antibacterial, antiviral and antifungal properties. Stimulates the activity of immune cells.
    • Research: The reception of garlic can reduce the duration and severity of the cold.
    • Recommended dosage: It is recommended to use 1-2 cloves of garlic per day.
    • Output forms: Fresh garlic, garlic powder, capsules with garlic extract.
    • Sources in food: Widely used in cooking.

Section 3: Choice of dietary supplements for immunity: Expert leadership

The choice of suitable dietary supplements to strengthen immunity is an individual process that depends on many factors, including age, health status, lifestyle and a shortage of nutrients. It is important to consider the following recommendations:

1. Assessment of needs: Determine which factors can weaken your immune system (for example, stress, lack of sleep, poor nutrition). Consult a doctor to identify possible nutrient deficits.

2. Quality and safety: Choose dietary supplements from trusted manufacturers who adhere to quality and safety standards. Pay attention to the availability of quality certificates (for example, GMP). Check the composition of the product for artificial additives, allergens and other undesirable ingredients.

3. Output form: Select the output form that is most convenient to you (tablets, capsules, powders, liquids). Consider the speed of assimilation and bioavailability of various forms.

4. Composition and dosage: Carefully study the composition of the product and make sure that the dosage corresponds to your needs. Follow the manufacturer’s recommendations and do not exceed the recommended dose.

5. Interaction with drugs: If you take any medicine, consult a doctor to make sure that dietary supplements will not interact with your medicines.

6. Individual tolerance: Start with small doses to evaluate your tolerance of dietary supplements. In the event of any side effects, stop taking and consult your doctor.

7. Complex approach: Remember that dietary supplements are only an addition to a healthy lifestyle. It is important to adhere to a balanced diet, it is enough to sleep, regularly engage in physical exercises and manage stress.

8. Special conditions:

   • Children: The dosage of dietary supplements for children should be adapted in accordance with age and weight. Consult a pediatrician before taking any dietary supplements for children.
   • Pregnant and lactating women: Some dietary supplements can be contraindicated during pregnancy and breastfeeding. Consult a doctor before taking any dietary supplements.
   • People with chronic diseases: People with chronic diseases should consult a doctor before taking any dietary supplements to make sure that they will not interact with their medicines or worsen their condition.

Section 4: TOP-5 dietary supplements for immunity according to experts (with justification)

The list below is an example based on general information and expert opinions. Always consult a doctor for individual recommendations.

1. Complex “Vitamin C + Zinc”: The combination of vitamin C and zinc provides a synergistic effect to strengthen immunity. Vitamin C is a powerful antioxidant, and zinc is necessary for the development and functioning of immune cells. This complex is especially useful in periods of increased risk of infections (for example, in the season of colds and influenza). It is recommended to choose a complex with well -absorbed zinc forms (picoline or citrate).

   • Justification: A scientifically proven impact on the immune system, synergistic effect, ease of use.

2. Vitamin D3: Vitamin D deficiency is widespread and associated with an increased risk of infections. Vitamin D3 is especially important in the winter months, when sunlight is not enough. It is recommended to regularly check the level of vitamin D in the blood and adjust the dosage in accordance with the doctor’s recommendations.

   • Justification: The widespread prevalence of deficiency, a key role in immune regulation, ease of admission.

3. Probiotics (multi -metabolism): The health of intestinal microflora is crucial for immunity. Multistamm probiotics contain several strains of beneficial bacteria, which have a comprehensive effect on the immune system. It is recommended to choose probiotics with a high concentration of CFU and clinically studied strains.

   • Justification: The importance of intestinal microflora for immunity, a wide spectrum of action, an improvement in the barrier function of the intestine.

4. Black buzines extract (sambucus nigra): Clinical studies show that black bezine extract can reduce the duration and severity of the flu. Its antiviral properties make it an effective tool for the prevention and treatment of respiratory infections. It is recommended to choose standardized extracts with a high content of active components.

   • Justification: Proven antiviral activity, flu effectiveness, natural product.

5. Beta-glucans (from mushrooms or oats): Beta-glucans stimulate the activity of immune cells and improve the immune response. They can be obtained from various sources, such as mushrooms (Reishi, Shiitaka, Matake) or Oats. It is recommended to choose beta-glucans with a high degree of cleanliness and with confirmed efficiency.

   • Justification: Stimulation of immune cells, improvement of the immune response, natural source.

Section 5: common errors when choosing and using dietary supplements for immunity

1. Self -medication without consulting a doctor: Before taking any dietary supplements, it is recommended to consult a doctor, especially if you have any chronic diseases or take medications.

2. Rely only on dietary supplements: Dietary supplements are only an addition to a healthy lifestyle, and not a replacement for it. It is important to adhere to a balanced diet, it is enough to sleep, regularly engage in physical exercises and manage stress.

3. The choice of low -quality products: Choose dietary supplements from trusted manufacturers who adhere to quality and safety standards. Pay attention to the availability of quality certificates.

4. Exceeding the recommended dose: Exceeding the recommended dose of dietary supplements can lead to side effects and negative health consequences.

5. Do not take into account interaction with drugs: Some dietary supplements can interact with medicines, reducing their effectiveness or increasing side effects.

6. Ignore individual tolerance: Start with small doses to evaluate your tolerance of dietary supplements. In the event of any side effects, stop taking and consult your doctor.

7. Expect an instant result: To achieve a sustainable effect from receiving dietary supplements, time is required. Do not expect an instant result and stop taking it after a few days, if you did not feel changes.

8. Incorrect storage of dietary supplements: Follow the storage conditions indicated on the pack of dietary supplements. Incorrect storage can lead to a decrease in product efficiency.

9. Believe unreasonable statements: Do not trust advertising statements that promise miraculous healing or instant strengthening of immunity. Evaluate the information critically and turn to reliable sources.

10. Do not take into account individual characteristics: The choice of dietary supplements for immunity is an individual process that depends on many factors, including age, health, lifestyle and nutrient deficiency.

Section 6: Alternative and additional strategies to strengthen immunity

In addition to taking dietary supplements, there are other strategies that can help strengthen the immune system:

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

2. Sufficient sleep: Strive by 7-8 hours of sleep every night. The lack of sleep negatively affects the immune function.

3. Regular physical exercises: Moderate physical activity strengthens the immune system. Place sports or other types of physical activity at least 30 minutes a day, several times a week.

4. Stress management: Chronic stress suppresses the immune function. Use stress control methods, such as meditation, yoga, deep breathing or walking in nature.

5. Maintaining a healthy weight: Obesity is associated with the weakening of the immune system. Maintain healthy weight with a balanced diet and regular physical exercises.

6. Refusal of smoking and restriction of alcohol use: Smoking and excessive alcohol use weaken the immune system.

7. 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.

8. Vaccination: Get vaccinations in accordance with the doctor’s recommendations to protect yourself from infectious diseases.

9. Stay in the fresh air: Spend the time in the fresh air to get a sufficient amount of vitamin D and strengthen the immune system.

10. Maintaining healthy intestinal microflora: Use products rich in fiber and fermented products to maintain the health of intestinal microflora.

Section 7: future areas of research in the field of dietary supplements and immunity

Studies in the field of dietary supplements and immunity continue to develop. Future studies include:

1. Individualized approach to nutrition and dietary supplements: Development of individual recommendations for nutrition and receiving dietary supplements based on a genetic profile, intestinal microbioma and other factors.

2. The study of new immunomodulating substances: The search and study of new substances with immunomodulating properties from natural sources (plants, mushrooms, microorganisms).

3. Study of the influence of dietary supplement on the immune response to vaccines: Studying the possibility of strengthening the immune response to vaccines using dietary supplements.

4. Development of new dietary supplements: Creation of new dialogue delivery methods that provide more efficient assimilation and bioavailability.

5. Studying the influence of dietary supplements on immunity in autoimmune diseases: A study of the possibility of using dietary supplements to modulate an immune response in autoimmune diseases.

6. Development of new probiotic strains: The release and study of new strains of probiotic bacteria with improved immunomodulating properties.

7. Study of the influence of dietary supplements on immunostation: Studying the possibility of slowing the process of immunostation using dietary supplements.

8. Development of complex dietary supplements: The creation of complex dietary supplements containing several ingredients that have a synergistic effect on the immune system.

9. Studying the influence of dietary supplements on immunity in oncological diseases: A study of the possibility of using dietary supplements to support the immune system during the treatment of cancer.

10. Application of artificial intelligence and machine learning: The use of artificial intelligence and machine learning to analyze data on the influence of dietary supplements on the immune system and develop new strategies for strengthening immunity.