Overview of the most popular dietary supplements for immunity

Overview of the most popular dietary supplements for immunity

Introduction

The modern dietary supplement market offers a huge number of products positioned as a means to strengthen immunity. It is not easy to navigate in this variety, so the purpose of this review is to provide detailed and objective information about the most popular dietary supplements, their composition, intended action, evidence, potential risks and recommendations for use. The information presented below is not a replacement for a consultation with a qualified medical specialist. Always consult a doctor before taking any dietary supplements, especially if you have chronic diseases, you take medicines, pregnant or breastfeed.

1. Vitamin C (ascorbic acid)

• Description: Vitamin C is a powerful antioxidant involved in many biological processes. It is necessary for the synthesis of collagen, the strengthening of blood vessels, the absorption of iron and, most importantly, for the functioning of the immune system. Vitamin C is contained in many fruits and vegetables, such as citrus fruits, berries, pepper and broccoli.

• The mechanism of action: Vitamin C has a multifaceted effect on the immune system:

  • Antioxidant Protection: Neutralizes free radicals that form in the process of inflammation and oxidative stress, protecting the cells of the immune system from damage.
  • Stimulation of leukocytes: Supports proliferation and differentiation of lymphocytes (T cells and B cells), which play a key role in adaptive immunity.
  • Improving the function of phagocytes: Increases the activity of phagocytes (macrophages and neutrophils), cells that absorb and destroy pathogens.
  • Reducing the level of histamine: It can reduce the symptoms of allergic reactions mediated by histamine.
  • Strengthening the barrier function of the skin and mucous membranes: Strengthens physical barriers that prevent the penetration of pathogens into the body.

• Evidence base: Studies show that vitamin C intake can reduce the duration and severity of a cold, especially in people subject to intensive physical stress (for example, in athletes). The meta-analyzes also confirm the moderate positive effect of vitamin C on the function of the immune system, although the effect can vary depending on individual characteristics and dosage. It is important to note that vitamin C is not a “medicine” from a cold, but rather supports the immune system in the fight against infection.

• Output forms: Vitamin C is available in various forms, including tablets, capsules, powders, chewing tablets and sparkling tablets. The effectiveness of different shapes is approximately the same, although sparkling tablets can be more convenient for people who have difficulty swallowing tablets. There are also liposomal forms of vitamin C, which, according to some reports, have improved bioavailability.

• Dosage: The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. To maintain immunity during an illness or with an increased risk of infection, a higher dose (for example, 500-1000 mg per day) can be recommended, but you should not exceed the upper permissible level of consumption, which is 2000 mg per day.

• Side effects and risks: In high doses, vitamin C can cause stomach disorder, diarrhea, nausea and heartburn. In people with a predisposition to the formation of kidney stones, high doses of vitamin C can increase the risk of their formation. Vitamin C can interact with some drugs such as anticoagulants and aspirin.

• Recommendations for use: Vitamin C is best taken during meals to improve its absorption and reduce the risk of stomach disorders. Divide a high dose into several techniques during the day to maintain a stable level of vitamin C in the blood.

2. Vitamin D (calciferol)

• Description: Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of calcium metabolism and maintaining bones. It also has a significant effect on the immune system, regulating the activity of immune cells and reducing inflammation. The main source of vitamin D is sunlight, which stimulates its synthesis in the skin. Vitamin D is also contained in some foods such as oily fish, egg yolk and enriched products.

• The mechanism of action: Vitamin D affects the immune system as follows:

  • Gene expression regulation: Vitamin D associates the vitamin D (VDR) receptor, which is located on many immune cells, including T cells, B cells, macrophages and dendritic cells. This binding regulates the expression of genes involved in the immune response.
  • Stimulation of the production of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin, which kill bacteria, viruses and fungi.
  • Modulation of an inflammatory response: Vitamin D can reduce the production of pro-inflammatory cytokines, such as Interleukin-6 (IL-6) and a factor in the necrosis of the alpha tumor (TNF-α), thereby softening the inflammatory response.
  • Improving the function of T cells: Vitamin D promotes differentiation and activation of T cells involved in cellular immunity.

• Evidence base: Vitamin D deficiency is associated with an increased risk of infections, including respiratory infections, such as flu and COVID-19. Studies show that the intake of vitamin D can reduce the risk of respiratory infections, especially in people with vitamin D deficiency. Metaliza also confirm the positive effect of vitamin D on the immune function, although the effect can be more pronounced in certain groups of the population, such as elderly people and people with chronic diseases.

• Output forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective, as it is better absorbed and persisted longer in the body. Vitamin D is available in the form of tablets, capsules, drops and chewing tablets.

• Dosage: The recommended daily dose of vitamin D for adults is 600 IU (15 μg). People with vitamin D deficiency or an increased risk of its development may require a higher dose, for example, 2000-4000 IU per day. It is important to check the level of vitamin D in the blood to determine the optimal dosage. The upper permissible level of vitamin D consumption is 4000 IU per day.

• Side effects and risks: In high doses, vitamin D can cause hypercalcemia (an increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and kidney problems. Vitamin D can interact with some drugs such as diuretics and cardiac glycosides.

• Recommendations for use: Vitamin D is best taken during food containing fats to improve its absorption. Regularly control the level of vitamin D in the blood to make sure that you are taking the right dosage. Take vitamin D during the winter months when there is less sunlight.

3. Zinc

• Description: Zinc is an important trace element necessary for the normal functioning of the immune system, growth and development, healing of wounds and metabolism. Zinc is involved in many enzymatic reactions in the body and plays a key role in the development and functioning of immune cells. Zinc is contained in food products such as meat, seafood, nuts and seeds.

• The mechanism of action: Zinc has the following effect on the immune system:

  • Support for T cells: Zinc is necessary for the development, differentiation and activation of T cells that play a key role in cellular immunity.
  • Improving the function of B cells: Zinc supports the function of B cells that produce antibodies that neutralize pathogens.
  • Antioxidant Protection: Zinc is a component of superoxidsmouth (SOD), an antioxidant enzyme that protects the cell from damage caused by free radicals.
  • Reduced inflammation: Zinc can reduce the production of pro-inflammatory cytokines, such as IL-6 and TNF-α.
  • Strengthening the barrier function of the skin and mucous membranes: Zinc promotes the healing of wounds and strengthen the barrier function of the skin and mucous membranes, preventing the penetration of pathogens into the body.

• Evidence base: Zinc deficiency is associated with the weakening of the immune system and an increased risk of infections. Studies show that zinc intake can reduce the duration and severity of a cold, especially if you start taking zinc within 24 hours after the appearance of the first symptoms. Zinc can also be useful for the prevention and treatment of pneumonia in children in developing countries.

• Output forms: Zinc is available in various forms, including tablets, capsules, candies and syrups. Various forms of zinc can differ in bioavailability. The most common forms of zinc include zinc gluconate, zinc sulfate, zinc acetate and zinc picoline. Zinc Acetate and Zinc Picoline, as a rule, are better absorbed by the body.

• Dosage: The recommended daily dose of zinc for adults is 8 mg for women and 11 mg for men. To maintain immunity during an illness or with an increased risk of infection, a higher dose (for example, 15-30 mg per day) can be recommended, but you should not exceed the upper permissible level of consumption, which is 40 mg per day. The long -term reception of high doses of zinc can disrupt the absorption of copper and lead to its deficiency.

• Side effects and risks: In high doses, zinc can cause stomach disorder, nausea, vomiting and diarrhea. Zinc can interact with some drugs such as antibiotics and diuretics. Taking zinc on an empty stomach can increase the risk of stomach disorders.

• Recommendations for use: Zinc is best taken during food to improve its absorption and reduce the risk of stomach disorder. Do not take zinc simultaneously with products containing calcium, iron or copper, as they can impede its absorption. If you take zinc in the form of candies, let them slowly dissolve in your mouth to provide local effects on the mucous membrane of the throat.

4. Egnazea

• Description: Echinacea is a genus of flowering plants of the Astro family, traditionally used to treat colds and other upper respiratory tract infections. The most common types of echinacea used for medical purposes include Echinacea purpurea, Echinaacea angustifolia And Echinaacea pale. Echinacea contains various active substances, such as polysaccharides, alkylamides and flavonoids, which are believed to have an immunostimulating and anti -inflammatory effect.

• The mechanism of action: The mechanism of action of echinacea on the immune system has not been fully studied, but it is assumed that it acts as follows:

  • Fagocytosis stimulation: Echinacea can stimulate the activity of phagocytes (macrophages and neutrophils), cells that absorb and destroy pathogens.
  • Increase in interferon production: Interferon – protein produced by cells in response to a viral infection. Echinacea can increase the production of interferon, thereby increasing antiviral protection.
  • Antioxidant activity: Echinacea has antioxidant properties that can protect the cells of the immune system from damage caused by free radicals.
  • Anti -inflammatory action: Echinacea can reduce the production of pro -inflammatory cytokines, thereby softening the inflammatory response.

• Evidence base: The results of studies of the effectiveness of echinacea for colds and other infections of the upper respiratory tract are contradictory. Some studies show that the intake of echinacea can reduce the duration and severity of the cold, especially if you start taking it at the beginning of the disease. Other studies have not revealed a significant effect. Differences in the results can be associated with the use of different types of echinacea, different methods of extraction and different dosages.

• Output forms: Echinacea is available in various forms, including capsules, tablets, tinctures, extracts and tea. Standardized extracts containing a certain amount of active substances can be more effective.

• Dosage: The dosage of echinacea varies depending on the form of the release and type of plant. Follow the instructions on the packaging of the product or the recommendations of your doctor. It is usually recommended to take echinacea for a short period of time (for example, no more than 2 weeks), since its prolonged use can reduce its effectiveness.

• Side effects and risks: Echinacea, as a rule, is well tolerated, but can cause side effects, such as stomach disorder, nausea, allergic reactions (skin rash, itching, edema). Echinacea is not recommended for people with autoimmune diseases such as multiple sclerosis, rheumatoid arthritis and systemic lupus erythematosus, as it can stimulate the immune system and worsen the course of these diseases.

• Recommendations for use: Start taking echinacea when the first symptoms of a cold or influenza appear. Take echinacea in accordance with the instructions on the packaging of the product. Consult a doctor if you take any medicine or have any diseases.

5. Black Buzina (Sambucus Nigra)

• Description: Black Buzina is a shrub or a small tree widespread in Europe and North America. Berries of black bezins are traditionally used to treat colds, influenza and other respiratory infections. Busy berries contain various active substances, such as flavonoids (anthocyans), triterpen and polysaccharides, which are believed to have antiviral and immunostimulating properties.

• The mechanism of action: Buzina Black has the following effect on the immune system:

  • Antiviral action: Black bezins can inhibit the replication of influenza viruses and other respiratory viruses, blocking their penetration into the cells.
  • Stimulation of the production of cytokines: Black Buzina can stimulate the production of cytokines, proteins, which play an important role in the immune response.
  • Antioxidant activity: Black Buzina contains a large number of antioxidants that can protect the cells of the immune system from damage caused by free radicals.
  • Anti -inflammatory action: Black Buzina can reduce the production of pro -inflammatory cytokines, thereby softening the inflammatory response.

• Evidence base: Studies show that taking an extract of black bezine can reduce the duration and severity of the flu. The meta-analyzes also confirm the positive effect of black elderberry on the flu. Black Buzina can be especially useful for the prevention and treatment of influenza in the elderly and people with a weakened immune system.

• Output forms: Black Buzina is available in various forms, including syrups, capsules, tablets, candies and tea. Make sure that the product contains an extract of berries of black bezin, and not other parts of the plant.

• Dosage: The dosage of black bezin varies depending on the shape of the release and manufacturer. Follow the instructions on the packaging of the product or the recommendations of your doctor. For the treatment of influenza, it is usually recommended to take black elderberry syrup several times a day for several days.

• Side effects and risks: An immature berries and other parts of the plant of black contain cyanogenic glycosides, which can cause nausea, vomiting and diarrhea. Make sure that you use only ripe berries of an elderberry prepared properly. Busina Black can interact with some drugs such as immunosuppressants and diuretics.

• Recommendations for use: Start taking black elderberry when the first symptoms of influenza or colds appear. Take black elderberry in accordance with the instructions on the packaging of the product. Consult a doctor if you take any medicine or have any diseases.

6. Probiotics

• Description: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. Most probiotics relate to childbirth Lactobacillus And Bifidobacterium. Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi, as well as in the form of dietary additives.

• The mechanism of action: Probiotics have the following effect on the immune system:

  • Modulation of intestinal microbiots: Probiotics populate the intestines, competing with pathogenic microorganisms and improving the composition of intestinal microbiota. Healthy intestinal microbiota plays an important role in maintaining immunity.
  • Stimulation of the immune response: Probiotics can stimulate immune cells in the intestines, such as T cells and B cells, enhancing the immune response.
  • Strengthening the barrier function of the intestine: Probiotics can strengthen the barrier function of the intestine, preventing the penetration of pathogenic microorganisms and toxins into the bloodstream.
  • Reduced inflammation: Probiotics can reduce the production of pro -inflammatory cytokines, thereby softening the inflammatory response.

• Evidence base: Studies show that the intake of probiotics can reduce the risk and duration of respiratory infections, such as colds and influenza. Probiotics can also be useful for the prevention and treatment of diarrhea associated with antibiotics. The effectiveness of probiotics can vary depending on the test strain, dosage and individual characteristics of a person.

• Output forms: Probiotics are available in various forms, including capsules, tablets, powders and fluids. Choose products containing live and active cultures of probiotics. Pay attention to the number of colony -forming units (CFUs) indicated on the packaging of the product. It is usually recommended to choose products containing at least 1 billion on the dose.

• Dosage: The dosage of probiotics varies depending on the test strain and the purpose of the reception. Follow the instructions on the packaging of the product or the recommendations of your doctor. To maintain intestinal health, it is usually recommended to take probiotics daily.

• Side effects and risks: Probiotics, as a rule, are well tolerated, but can cause side effects, such as bloating, gases and diarrhea, especially at the beginning of the intake. These side effects usually take place within a few days. Probiotics are not recommended for people with a strongly weakened immune system, such as people undergoing chemotherapy or undergoing organs transplantation.

• Recommendations for use: Take probiotics in accordance with the instructions on the packaging of the product. Some probiotics are better to take on an empty stomach, while others are at eating. Store probiotics in the refrigerator to maintain their activity. Combine the use of probiotics with the use of prebiotics, dietary fibers, which serve as food for probiotics and contribute to their growth and reproduction in the intestines.

7. Garlic (Allium sativum)

• Description: Garlic is a plant of the onion family, widely used in cooking and medicine. Garlic contains various active substances, such as allicin, which have antibacterial, antiviral, antifungal and immunostimulating properties.

• The mechanism of action: Garlic has the following effect on the immune system:

  • Antimicrobial action: Allicine, the active substance of garlic, has strong antimicrobial properties and can kill various bacteria, viruses and fungi.
  • Stimulation of the immune response: Garlic can stimulate the activity of immune cells, such as T cells, B cells and NK cells (natural killers), enhancing the immune response.
  • Antioxidant activity: Garlic contains antioxidants that can protect the cells of the immune system from damage caused by free radicals.
  • Anti -inflammatory action: Garlic can reduce the production of pro -inflammatory cytokines, thereby softening the inflammatory response.

• Evidence base: Studies show that taking garlic can reduce the risk of colds and other respiratory infections. Garlic can also reduce the duration and severity of a cold. The effectiveness of garlic can vary depending on the form of reception (fresh garlic, garlic powder, garlic extract) and dosage.

• Output forms: Garlic is available in various shapes, including fresh garlic, garlic powder, garlic capsules and garlic extract. Fresh garlic contains more active substances than other forms. Garlic capsules often contain deodorized garlic, which does not cause unpleasant odor from the mouth.

• Dosage: The dosage of garlic varies depending on the form of admission and purpose of admission. For the prevention of colds, it is usually recommended to use 1-2 cloves of fresh garlic per day or take garlic capsules in accordance with the instructions on the packaging of the product.

• Side effects and risks: Garlic can cause side effects, such as unpleasant odor from the mouth, heartburn, stomach and diarrhea. Garlic can dilute blood and increase the risk of bleeding, so it should be caused with caution to people taking anticoagulants or planning surgical intervention.

• Recommendations for use: Use fresh garlic, chopped or crushed to maximize the production of allicine. Add garlic to your dishes or take garlic capsules in accordance with the instructions on the packaging of the product. If you have any diseases or you take any medicine, consult your doctor before using garlic in large quantities.

8. Ginger (Zingiber Officinale)

• Description: Ginger is a herbaceous plant widely used in cooking and medicine. Ginger contains various active substances, such as gingorols and shogaols, which have anti -inflammatory, antioxidant and immunostimulating properties.

• The mechanism of action: Ginger has the following effect on the immune system:

  • Anti -inflammatory action: Gingerols and shogaolas, active substances of ginger, have strong anti -inflammatory properties and can reduce the production of pro -inflammatory cytokines.
  • Antioxidant activity: Ginger contains antioxidants that can protect the cells of the immune system from damage caused by free radicals.
  • Stimulation of the immune response: Ginger can stimulate the activity of immune cells, such as T cells and B cells, enhancing the immune response.
  • Antiviral action: Ginger can have an antiviral effect and inhibit the replication of some viruses.

• Evidence base: Studies show that ginger can alleviate the symptoms of colds and influenza, such as sore throat, cough and runny nose. Ginger can also reduce nausea and vomiting caused by chemotherapy or pregnancy. Additional studies are necessary to confirm the effectiveness of ginger in the treatment and prevention of infectious diseases.

• Output forms: Ginger is available in various forms, including fresh ginger, dried ginger, ginger powder, ginger tea and ginger capsules. Fresh ginger contains more active substances than other forms.

• Dosage: The dosage of ginger varies depending on the form of admission and purpose of admission. To facilitate the symptoms of colds and influenza, it is usually recommended to use 2-3 cups of ginger tea per day or add fresh ginger to their dishes.

• Side effects and risks: Ginger can cause side effects, such as heartburn, stomach and diarrhea. Ginger can dilute blood and increase the risk of bleeding, so it should be caused with caution to people taking anticoagulants or planning surgical intervention.

• Recommendations for use: Add fresh ginger to your dishes or prepare ginger tea. If you have any diseases or you take any medicine, consult your doctor before using ginger in large quantities.

9. Selenium

• Description: Selenium is an important trace element necessary for the normal functioning of the immune system, thyroid gland and antioxidant protection. Selenium is contained in food products such as Brazilian nuts, tuna, eggs and sunflower seeds.

• The mechanism of action: Selenium has the following effect on the immune system:

  • Antioxidant Protection: Selenium is a component of glutathioneperoxidase (GPO), an antioxidant enzyme that protects the cell from damage caused by free radicals.
  • Stimulation of the immune response: Selenium can stimulate the activity of immune cells, such as T cells, B cells and NK cells, enhancing the immune response.
  • Regulation of an inflammatory response: Selenium can regulate the production of pro -inflammatory cytokines, thereby softening the inflammatory response.

• Evidence base: Selenium deficiency is associated with the weakening of the immune system and an increased risk of infections. Studies show that selenium intake can improve the immune function, especially in people with selenium deficiency. Selenium can also be useful for the prevention and treatment of viral infections.

• Output forms: Selenium is available in various forms, including tablets, capsules and liquids. The most common forms of selenium include selenometionine and sodium selenite.

• Dosage: The recommended daily dose of selenium for adults is 55 μg. Do not exceed the upper permissible level of selenium consumption, which is 400 mcg per day. An overdose of selenium can cause side effects, such as nausea, vomiting, hair loss and nerves damage.

• Side effects and risks: In high doses, selenium can cause side effects, such as nausea, vomiting, diarrhea, hair loss, weakness and nervous disorders. Selenium can interact with some drugs such as anticoagulants.

• Recommendations for use: Take selenium in accordance with the instructions on the packaging of the product. Do not exceed the recommended dosage. If you have any diseases or you take any medicine, consult your doctor before taking Selena.

10. Andrographis panichela (Andrographis Paniculata)

• Description: Andrographis is a panicle – a herbaceous plant, traditionally used in Ayurvedic and Chinese medicine for the treatment of various diseases, including colds, influenza and other infections. The plant contains an active substance – an andrografolide, which has anti -inflammatory, antiviral and immunostimulating properties.

• The mechanism of action: Andrografilid has the following effect on the immune system:

  • Stimulation of the immune response: Increases the activity of macrophages and NK cells, stimulating their ability to destroy pathogens.
  • Anti -inflammatory action: Reduces the production of pro-inflammatory cytokines, such as TNF-α and IL-6, reducing inflammation in the body.
  • Antiviral action: Inhibits the replication of viruses, including influenza and herpes viruses.
  • Antioxidant activity: Protects cells from damage caused by free radicals.

• Evidence base: Clinical trials show that a panichest and a snowstorm can reduce the duration and severity of the symptoms of SARS, including a cold and influenza. Studies also demonstrate its effectiveness in alleviation of sore throat, cough and cold.

• Output forms: Andrographis is available in the form of capsules, tablets, tinctures and powders. When choosing the drug, pay attention to the content of androrathylide, since it is it that is the main active substance.

• Dosage: The dosage of Andrographis varies depending on the concentration of andrografolide in the drug. It is usually recommended to take 40-200 mg of andrografolide per day, divided into several tricks. Follow the instructions on the packaging of the drug or the doctor’s recommendations.

• Side effects and risks: Andrographis is usually well tolerated, but in some cases it can cause side effects, such as stomach disorder, nausea, diarrhea, headache and skin rashes. In some people, allergic reactions can cause. It is not recommended to take androography for pregnant and lactating women, as well as people with autoimmune diseases.

• Recommendations for use: Start taking an Andrographis when the first signs of SARS appear. Follow the dosage recommendations indicated on the packaging of the drug or this doctor. Consult a doctor if you take any medicine or have chronic diseases.

Important reservations:

• Individual differences: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, such as age, health, lifestyle and genetic predisposition.
• Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects. Before taking any dietary supplements, you need to consult a doctor, especially if you take any medicine.
• Insufficient evidence base: Many dietary supplements, advertised as means to strengthen immunity, do not have a sufficient scientifically sound evidence base. It is important to critically evaluate information about dietary supplements and not rely only on advertising.
• Quality and safety: The quality and safety of dietary supplements are not always guaranteed. Put dietary supplements only from reliable manufacturers and in proven pharmacies. Pay attention to quality certificates and consumer reviews.
• Do not replace a healthy lifestyle: Bades are not a replacement for a healthy lifestyle, which includes a balanced diet, regular physical exercises, a sufficient amount of sleep and stress management.

This extensive outline covers ten popular immune-boosting supplements in detail. Each section explores the description, mechanism of action, scientific evidence, available forms, dosage recommendations, potential side effects, and usage instructions. The final disclaimers emphasize critical points for safe and informed supplement usage. This content is SEO-optimized by strategically including relevant keywords