Vitamins and dietary supplements to strengthen immunity: comprehensive leadership
The immune system is a complex and multi -level mechanism that protects the body from pathogens, such as bacteria, viruses, fungi and parasites. Maintaining its optimal functioning is of paramount importance for general health and well -being. Proper nutrition, a healthy lifestyle and sufficient sleep – the cornerstone of strong immunity. However, in some cases, the diet may be insufficient to ensure the body with all the necessary trace elements. In such situations, vitamins and biologically active additives (dietary supplements) can become a valuable addition to help strengthen the immune system and increase its resistance to external threats.
Key vitamins that support immunity:
Vitamin C (ascorbic acid):
Vitamin C is one of the most famous and studied immunostimulating vitamins. It is a powerful antioxidant that protects the body of the body from damage by free radicals formed in the process of metabolism and under the influence of external factors (environmental pollution, smoking, ultraviolet radiation).
The mechanism of action:
- Stimulation of the production of leukocytes: Vitamin C stimulates the production of leukocytes, especially neutrophils and lymphocytes, which are key cells of the immune system, which are responsible for the detection and destruction of pathogens.
- Strengthening phagocytosis: It increases the effectiveness of phagocytosis – the process by which immune cells absorb and destroy bacteria, viruses and other foreign particles.
- Participation in the formation of collagen: Vitamin C is necessary for the synthesis of collagen, protein, which is the main component of the connective tissue, including the skin and mucous membranes. These fabrics serve as a physical barrier that prevents the penetration of pathogens into the body.
- Antioxidant Protection: Protects immune cells from oxidative stress, which can disrupt their function and reduce the effectiveness of the immune response.
Sources:
The richest sources of vitamin C are fresh fruits and vegetables, especially:
- Citrus fruits (oranges, lemons, grapefruits, tangerines)
- Berries (rose hips, sea buckthorn, black currants, strawberries, cranberries)
- Bulgarian pepper (especially red and yellow)
- Broccoli
- Kiwi
- Spinach
- Parsley
Recommended dosage:
The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. During the period of illness or to strengthen immunity, the dosage can be increased to 500-1000 mg per day, dividing into several tricks. It is important to note that vitamin C is a water -soluble vitamin, so its excess is excreted from the body in the urine.
Output forms:
Vitamin C is available in various forms:
- Tablets
- Capsules
- Solution for the preparation of solutions
- Chewing pills
- Sawing tablets
The choice of form depends on personal preferences and convenience of application. Spying tablets and powders for the preparation of solutions can be preferable for people who have difficulty swallowing tablets.
Cautions:
High doses of vitamin C (more than 2000 mg per day) can cause side effects, such as:
- Indigestion
- Diarrhea
- Nausea
- Heartburn
People with kidney diseases should consult a doctor before taking high doses of vitamin C.
Vitamin D (cholegalciferol):
Vitamin D plays an important role in the regulation of the immune system, modulating the activity of immune cells and reducing the risk of developing autoimmune diseases.
The mechanism of action:
- Activation of immune cells: Vitamin D activates macrophages and T-lymphocytes, which play a key role in the detection and destruction of pathogens.
- Regulation of inflammatory processes: It helps regulate inflammatory processes in the body, preventing an excessive inflammatory reaction, which can lead to tissue damage.
- Stimulation of the production of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin, which have direct antimicrobial effects and help protect the body from infections.
- Maintaining barrier function: It helps maintain the integrity of epithelial barriers in the lungs and intestines, preventing the penetration of pathogens into the body.
Sources:
The main source of vitamin D is sunlight. Under the influence of ultraviolet rays B (UVB), vitamin D is synthesis in the skin. However, in the autumn-winter period, especially in the northern latitudes, sunlight is not enough to provide the body with the necessary amount of vitamin D. Food sources of vitamin D are limited, but include:
- Fat fish (salmon, sardins, tuna, mackerel)
- Egg yolks
- Beef liver
- Mushrooms grown under ultraviolet light
- Enriched products (milk, yogurt, breakfast flakes)
Recommended dosage:
The recommended daily dose of vitamin D depends on the age, state of health and level of vitamin D in the blood. General recommendations:
- Children (0-12 months): 400 IU (international units)
- Children and adults (1-70 years old): 600 me
- Adults over 70 years old: 800 me
The doctor may recommend higher doses of vitamin D if you have a deficiency of vitamin D or other risk factors.
Output forms:
Vitamin D is available in two main forms:
- Vitamin D2 (ergocalciferol): plant form of vitamin D.
- Vitamin D3 (cholecalciferol): An animal form of vitamin D, which is considered more effective for increasing the level of vitamin D in the blood.
Vitamin D is available as:
- Capsule
- Tablets
- Liquid drops
- Chewing tablets
Cautions:
An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause side effects, such as:
- Nausea
- Vomit
- Weakness
- Constipation
- Renal stones
It is not recommended to take high doses of vitamin D without consulting a doctor.
Vitamin E (Tokoferol):
Vitamin E is another powerful antioxidant that protects the body cells from damage by free radicals and supports the function of the immune system.
The mechanism of action:
- Antioxidant Protection: Vitamin E neutralizes free radicals, preventing damage to the cells of the immune system and increasing their effectiveness.
- Stimulation of the immune response: It stimulates the proliferation and activity of T-lymphocytes, which play an important role in cellular immunity.
- Improving the function of natural killers (NK cells): Vitamin E improves the function of NK cells that destroy cells and cancer cells infected with viruses.
- Regulation of inflammatory processes: It helps to regulate inflammatory processes in the body, preventing an excessive inflammatory reaction.
Sources:
Vitamin E is found in various foods, especially in:
- Vegetable oils (sunflower, corn, olive, soy)
- Nuts (almonds, hazelnuts, walnuts)
- Seeds (sunflower seeds, pumpkin seeds)
- Green leafy vegetables (spinach, broccoli)
- Avocado
Recommended dosage:
The recommended daily dose of vitamin E for adults is 15 mg.
Output forms:
Vitamin E is available as:
- Capsule
- Tablets
- Liquid drops
Cautions:
High doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding. People taking anticoagulants (drugs that thin blood) should consult a doctor before taking vitamin E.
Vitamin A (Retinol):
Vitamin A plays an important role in maintaining the integrity of the mucous membranes, which serve as a physical barrier that prevents the penetration of pathogens into the body. It is also necessary for the normal functioning of immune cells.
The mechanism of action:
- Maintaining the integrity of the mucous membranes: Vitamin A is necessary for differentiating and ripening of epithelial cells lining the mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system. These mucous membranes serve as the first barrier of protection against pathogens.
- Stimulation of the immune response: It stimulates the production of immunoglobulin A (IGA), antibodies, which plays an important role in protecting the mucous membranes from infections.
- Improving the function of immune cells: Vitamin A improves the function of T-lymphocytes and NK cells.
- Regulation of inflammatory processes: It helps regulate inflammatory processes in the body.
Sources:
Vitamin A is contained in animal products in the form of retinol and in plant products in the form of beta-carotene, which in the body turns into vitamin A.
- Retinol: liver, fish oil, egg yolks, dairy products.
- Beta-carotene: carrots, pumpkin, sweet potatoes, spinach, broccoli, apricots, melon.
Recommended dosage:
The recommended daily dose of vitamin A for adults is 900 mcg for men and 700 mcg for women.
Output forms:
Vitamin A is available in the form:
- Capsule
- Tablets
- Liquid drops
Cautions:
Overdose of vitamin A can be toxic and cause side effects, such as:
- Nausea
- Vomit
- Headache
- Dizziness
- Hair loss
- Liver damage
Pregnant women should avoid taking high doses of vitamin A, as this can lead to malformations of the fetus.
B vitamins B:
B vitamins play an important role in the energy exchange, which is necessary for the functioning of immune cells. Some vitamins of group B, such as vitamin B6 (pyridoxin), vitamin B9 (folic acid) and vitamin B12 (cobalamin), are especially important for the immune system.
The mechanism of action:
- Vitamin B6 (Pyridoxin): It is necessary for the synthesis of antibodies and maintaining the function of T-lymphocytes. Vitamin B6 deficiency can lead to a decrease in the immune response.
- Vitamin B9 (folic acid): It is important for division and growth of cells, including immune cells. Folic acid deficiency can disrupt the function of the immune system.
- Vitamin B12 (cobalamin): It is necessary for the production of red blood cells and the normal functioning of the nervous system. Vitamin B12 deficiency can weaken the immune system.
Sources:
B vitamins are contained in various foods:
- Vitamin B6: bird, fish, liver, bananas, potatoes, chickpeas.
- Vitamin B9: green leafy vegetables, legumes, citrus fruits, avocados, liver.
- Vitamin B12: animal products (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans are recommended to take additives with vitamin B12.
Recommended dosage:
Recommended daily doses of B vitamins vary depending on age and health.
Output forms:
B vitamins are available as:
- Tablets
- Capsule
- Liquid drops
- Injections
Cautions:
In general, group B vitamins are considered safe in recommended doses. However, taking high doses of some vitamins of group B can cause side effects. For example, high doses of vitamin B3 (niacin) can cause redness of the skin, itching and disorder of the stomach.
Key minerals that support immunity:
Zinc:
Zinc is an important trace element necessary for the normal functioning of the immune system. It participates in various immune processes, including the development and function of immune cells, the synthesis of antibodies and the regulation of inflammatory processes.
The mechanism of action:
- Support for the function of immune cells: Zinc is necessary for the development and functioning of T-lymphocytes, B-lymphocytes and NK cells.
- Antioxidant Protection: It is a component of the antioxidant enzyme superoxidsmouth (SOD), which protects the cells from damage by free radicals.
- Regulation of inflammatory processes: Zinc helps regulate inflammatory processes in the body, preventing an excessive inflammatory reaction.
- Improving barrier function: It helps maintain the integrity of the mucous membranes, preventing the penetration of pathogens into the body.
Sources:
Zinc is contained in various foods, especially in:
- Red meat
- Seafood (oysters, crabs, shrimp)
- Legumes (beans, lentils, chickpeas)
- Nuts (cashews, almonds)
- Seeds (pumpkin seeds)
- Whole grain products
Recommended dosage:
The recommended daily dose of zinc for adults is 11 mg for men and 8 mg for women.
Output forms:
Zinc is available in various forms:
- Tablets
- Capsules
- Lenses
- Liquid solutions
Cautions:
Taking high doses of zinc (more than 40 mg per day) can cause side effects, such as:
- Nausea
- Vomit
- Diarrhea
- Reducing immunity
- Violation of copper absorption
Long -term use of high doses of zinc without a doctor’s control is not recommended.
Selenium:
Selenium is another important trace element that plays a key role in the immune system. It is a component of antioxidant enzymes that protect cells from damage to free radicals and support the function of immune cells.
The mechanism of action:
- Antioxidant Protection: Selenium is a component of glutathioneperoxidase, an antioxidant enzyme that protects cells from damage by free radicals.
- Stimulation of the immune response: It stimulates the proliferation and activity of T-lymphocytes and NK cells.
- Improving antibodies: Selenium improves antibodies.
- Regulation of inflammatory processes: It helps regulate inflammatory processes in the body.
Sources:
Selenium is contained in various foods, especially in:
- Brazilian nuts
- Seafood (tuna, salmon, shrimp)
- Meat
- Eggs
- Whole grain products
- Sunflower seeds
Recommended dosage:
The recommended daily dose of selenium for adults is 55 μg.
Output forms:
Selenium is available as:
- Tablets
- Capsule
Cautions:
Overdose of selenium can cause side effects, such as:
- Hair loss
- Fragility of nails
- Fatigue
- Irritability
- Nausea
- Vomit
Long -term intake of high doses of selenium without a doctor’s control is not recommended.
Iron:
Iron is necessary for the transfer of oxygen in the blood and for the normal functioning of immune cells. Iron deficiency can weaken the immune system and increase the risk of infections.
The mechanism of action:
- Oxygen transfer: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to tissues of the body.
- Support for the function of immune cells: It is necessary for the development and functioning of T-lymphocytes, B-lymphocytes and NK cells.
- Enzymes synthesis: Iron is involved in the synthesis of various enzymes necessary for the immune response.
Sources:
Iron is found in various foods:
- Hemic iron (easily absorbed): red meat, poultry, fish.
- Non -hem iron (worse absorbed): legumes, green leafy vegetables, iron enriched products.
To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C.
Recommended dosage:
The recommended daily dose of iron varies depending on age, floor and health. Women during menstruation and pregnant women need more iron than men.
Output forms:
Iron is available in the form:
- Tablets
- Capsule
- Liquid solutions
Cautions:
Taking high doses of iron can cause side effects, such as:
- Constipation
- Nausea
- Vomit
- Abdominal pain
An overdose of iron can be dangerous, especially for children.
Copper:
Copper is a trace element necessary for the functioning of various enzymes involved in the immune response. The shortage of copper can weaken the immune system.
The mechanism of action:
- Antioxidant Protection: Copper is a component of antioxidant enzyme superoxidsmouth (SOD).
- Support for the function of immune cells: It is necessary for the development and functioning of neutrophils and NK cells.
- Collagen synthesis: Copper is involved in the synthesis of collagen, which is necessary to maintain the integrity of the connective tissue.
Sources:
Copper is contained in various foods:
- Seafood (oysters, crabs, shrimp)
- Nuts
- Seeds
- Legumes
- Liver
Recommended dosage:
The recommended daily dose of copper for adults is 900 mcg.
Output forms:
Copper is available in the form:
- Tablets
- Capsule
Cautions:
An overdose of copper can cause side effects, such as:
- Nausea
- Vomit
- Diarrhea
- Abdominal pain
Other dietary supplements that are useful for strengthening immunity:
Probiotics:
Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They support a healthy intestinal microflora, which plays an important role in the immune system.
The mechanism of action:
- Improving the barrier function of the intestine: Probiotics help strengthen the barrier function of the intestine, preventing the penetration of pathogens into the bloodstream.
- Stimulation of the immune response: They stimulate immune cells in the intestines, such as lymphocytes that help protect the body from infections.
- Development of antimicrobials: Probiotics produce antimicrobials that inhibit the growth of pathogenic bacteria.
- Competition with pathogens: They compete with pathogenic bacteria for nutrients and places of attachment in the intestines, preventing their reproduction.
Sources:
Probiotics are contained in enzyme food, such as:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Mission
Probiotics are also available in the form of dietary supplements in the form of capsules, tablets and powders.
Recommended dosage:
The recommended dosage of probiotics varies depending on the strain and the purpose of the reception.
Cautions:
In general, probiotics are considered safe for most people. However, some people may have side effects, such as:
- Gas
- Bloating
- Diarrhea
People with a weakened immune system should consult a doctor before taking probiotics.
Prebiotics:
Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They stimulate the growth and activity of probiotics, contributing to the maintenance of a healthy intestinal microflora.
The mechanism of action:
- Nutrition for beneficial bacteria: Prebiotics are a power source for beneficial bacteria in the intestines, such as bifidobacteria and lactobacilli.
- Probiotic growth stimulation: They stimulate the growth and activity of probiotics, contributing to the maintenance of a healthy intestinal microflora.
- Improving the barrier function of the intestine: Prebiotics help strengthen the barrier function of the intestine.
- Improving the immune response: They improve the immune response.
Sources:
Prebiotics are contained in various foods:
- Onion
- Garlic
- Asparagus
- Banans
- Oatmeal
- Apples
- Chicory root
Prebiotics are also available in the form of dietary supplements in the form of powders and capsules.
Recommended dosage:
The recommended dosage of prebiotics varies depending on the type of prebiotic.
Cautions:
In general, prebiotics are considered safe for most people. However, some people may have side effects, such as:
- Gas
- Bloating
Beta-glucan:
Beta-glucans are polysaccharides that are found in the cell walls of bacteria, fungi, yeast and some plants, such as oats and barley. They have an immunomodulating effect, stimulating the function of immune cells.
The mechanism of action:
- Activation of immune cells: Beta-glucans activate macrophages, neutrophils and NK cells, increasing their ability to detect and destroy pathogens.
- Stimulation of the production of cytokines: They stimulate the production of cytokines, proteins that regulate the immune response.
- Improving the immune response: Beta-glucans improve the immune response to vaccines and other immunostimulating factors.
Sources:
Beta-glucans are contained in:
- Oats
- Barley
- Mushrooms (Shiitaka, Maitaka, Reishi)
- Yeast
Beta-glucans are also available in the form of dietary supplements in the form of capsules and tablets.
Recommended dosage:
The recommended dosage of beta-glucans varies depending on the source and purpose of the reception.
Cautions:
In general, beta-glucans are considered safe for most people. However, some people may have side effects, such as:
- Gas
- Bloating
SOUTINATEA:
Echinacea is a plant drug that is traditionally used to treat colds and influenza. It has an immunostimulating and anti -inflammatory effect.
The mechanism of action:
- Activation of immune cells: Echinacea activates macrophages, neutrophils and NK cells.
- Stimulation of the production of cytokines: It stimulates the production of cytokines.
- Antiviral action: Echinacea has an antiviral effect.
Sources:
Echinacea is available in various forms:
- Capsules
- Tablets
- Liquid extracts
- Tea
Recommended dosage:
The recommended dosage of echinacea varies depending on the form and purpose of the reception.
Cautions:
Echinacea can cause side effects, such as:
- Allergic reactions (skin rash, itching, edema)
- Indigestion
Echinacea is not recommended for people with autoimmune diseases.
Garlic:
Garlic is a popular seasoning that has antimicrobial, antiviral and immunostimulating effects.
The mechanism of action:
- Antimicrobial action: Garlic contains allicin, a compound that has an antimicrobial effect against various bacteria, viruses and fungi.
- Immunostimulating action: It stimulates the function of immune cells.
- Antioxidant Protection: Garlic contains antioxidants that protect the cells from damage by free radicals.
Sources:
Garlic can be consumed raw, added to dishes when cooking or taken in the form of dietary supplements.
Recommended dosage:
The recommended dose of garlic varies depending on the shape and purpose of the reception.
Cautions:
Garlic can cause side effects, such as:
- Unpleasant odor from the mouth and from the body
- Indigestion
- Heartburn
People taking anticoagulants (blood thinning) should consult a doctor before using a large amount of garlic.
Turmeric (curcumin):
Turmeric is a spice that has an antioxidant, anti -inflammatory and immunomodulating effect.
The mechanism of action:
- Antioxidant Protection: Kurkumin, the active connection of turmeric, is a powerful antioxidant that protects the cells from damage to free radicals.
- Anti -inflammatory action: It has an anti -inflammatory effect, suppressing the production of inflammatory cytokines.
- Immunomodulatory action: Kurkumin modulates the function of immune cells.
Sources:
Turmeric can be used as a seasoning in cooking or taken in the form of dietary supplements.
Recommended dosage:
The recommended dose of curcumin varies depending on the purpose of the reception.
Cautions:
Turmeric can cause side effects, such as:
- Indigestion
- Diarrhea
Kurkumin is poorly absorbed in the intestines. To improve absorption, it is recommended to use it along with black pepper (pipin).
Important comments:
- Before you start taking any vitamins or dietary supplements, you need to consult a doctor, especially if you have any diseases or you take medications.
- Vitamins and dietary supplements are not a replacement for full and balanced diet.
- Do not exceed the recommended doses of vitamins and dietary supplements.
- When any side effects appear, stop taking and consult a doctor.
- Remember that the best way to strengthen the immune system is a healthy lifestyle that includes proper nutrition, sufficient sleep, regular physical exercises and stress management.
This detailed guide provides comprehensive information about vitamins and dietary supplements that support immunity. It is important to remember that self -medication can be dangerous, and consultation with a doctor is necessary to determine the most suitable approach to strengthening your immunity.