Effective dietary supplements for immunity: how not to make a mistake with a choice?

Effective dietary supplements for immunity: how not to make a mistake with a choice?

Section 1: Immunity – the basis of health

1. Nature of immunity: complex protection mechanism

   Immunity is a complex system that protects the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from own abnormal cells, for example, cancer. It includes many interacting cells, tissues and organs that work consistently for recognition and neutralization of threats.

   • Inborn immunity: The first line of defense, providing an immediate but non -specific reaction to the invasion. It includes physical barriers (skin, mucous membranes), cell components (phagocytes, NK cells) and molecular mediators (interferons, complement).

   • Acquired immunity: It develops over time in response to the influence of specific pathogens. It includes humoral immunity (B-lymphocytes producing antibodies) and cellular immunity (T-lymphocytes that destroy infected cells).

2. Factors affecting the immune system

   The functioning of the immune system is influenced by many factors, both internal and external. Understanding these factors helps in taking measures to strengthen immunity.

   • Age: The immune system weakens (immunosion) with age, which makes the elderly more susceptible to infections. In children, the immune system is not yet fully developed.

   • Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune function.

   • Stress: Chronic stress suppresses the immune system, increasing the risk of diseases.

   • Dream: The lack of sleep reduces the activity of immune cells and increases susceptibility to infections.

   • Physical activity: Moderate physical activity strengthens the immunity, while excessive loads can weaken it.

   • Diseases: Chronic diseases, such as diabetes, autoimmune diseases and HIV, weaken the immune system.

   • Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.

   • Environmental factors: Air pollution, the effects of toxins and radiation can negatively affect the immune system.

3. When to turn to dietary supplement to support immunity

   Bades (biologically active additives) can be useful to support immunity in certain situations when the body experiences an increased need for nutrients or is exposed to adverse factors.

   • Nutrient deficiency: If the diet does not provide a sufficient amount of necessary vitamins and minerals, dietary supplements can help update the deficit.

   • Periods of increased incidence: During the epidemics of influenza and SARS, dietary supplements can help strengthen immunity and reduce the risk of infection.

   • Recovery after illness: Bades can help the body recover after the disease and strengthen the immune system.

   • Chronic stress: Bades with adaptogens can help the body cope with stress and maintain immune function.

   • Age changes: Bades with antioxidants and other beneficial substances can help slow down age -related changes in the immune system.

Section 2: Key ingredients of dietary supplements for immunity

1. Vitamin C (ascorbic acid)

   Vitamin C is a powerful antioxidant that protects cells from damage to free radicals. It also plays an important role in the functioning of immune cells, such as phagocytes and T-lymphocytes, stimulates the production of interferon, enhances the synthesis of collagen necessary for the health of the skin and mucous membranes, which are important barriers to infections.

   • The mechanism of action: Neutralization of free radicals, stimulation of immune cells, increased collagen synthesis.

   • Dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. During periods of increased incidence or with vitamin C deficiency, the dosage can be increased to 500-1000 mg per day, but you should consult a doctor.

   • Forms: Vitamin C is available in various forms, including tablets, capsules, powders and sparkling tablets. Preference should be given to forms with prolonged release, which provide more uniform intake of vitamin C into the body.

   • Side effects: When taking vitamin C in high doses, side effects can occur, such as stomach disorder, diarrhea and nausea.

   • Contraindications: Vitamin C is contraindicated with individual intolerance, thrombophlebitis, tendencies for thrombosis and diabetes.

2. Vitamin D (cholegalciferol)

   Vitamin D is an important vitamin that regulates the level of calcium in the blood and plays an important role in the functioning of the immune system. It contributes to the activation of immune cells, such as macrophages and T-lymphocytes, and enhances their ability to destroy pathogens. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer.

   • The mechanism of action: Activation of immune cells, regulation of inflammatory processes.

   • Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). In case of vitamin D deficiency, the dosage can be increased to 2000-4000 IU per day, but only under the supervision of a doctor.

   • Forms: Vitamin D is available in the form of drops, tablets and capsules. The most effective form is vitamin D3 (cholegalciferol), which is better absorbed by the body.

   • Side effects: When taking vitamin D in high doses, side effects can occur, such as nausea, vomiting, weakness and increased blood calcium levels.

   • Contraindications: Vitamin D is contraindicated in individual intolerance, hypercalcemia and hypervitaminosis D.

3. Zinc

   Zinc is an important trace element necessary for the functioning of the immune system. It is involved in the development and functioning of immune cells, such as T-lymphocytes and NK cells, stimulates antibody production and has an antiviral effect. Zinc deficiency is associated with an increased risk of infections, slowed down by wound healing and a decrease in immune function.

   • The mechanism of action: Participation in the development and functioning of immune cells, stimulation of antibodies, antiviral effects.

   • Dosage: The recommended daily zinc dose for adults is 8-11 mg. During periods of increased incidence or with zinc deficiency, the dosage can be increased to 15-25 mg per day, but not more than 40 mg.

   • Forms: Zinc is available in various forms, including tablets, capsules and syrups. Preference should be given to zinc forms, which are well absorbed by the body, such as zinc picoline, zinc citrate and zinc gluconate.

   • Side effects: When taking zinc in high doses, side effects can occur, such as stomach disorder, nausea, vomiting and a decrease in the level of copper in the blood.

   • Contraindications: Zinc is contraindicated in individual intolerance, renal failure and Wilson-Konovalov’s disease.

4. Selenium

   Selenium is an important trace element with antioxidant properties and playing an important role in the functioning of the immune system. It participates in the production of glutathioneperoxidase, an enzyme that protects the cell from damage to free radicals. Selenium also stimulates the activity of immune cells and enhances their ability to destroy pathogens. Selenium deficiency is associated with an increased risk of infections, cancer and cardiovascular diseases.

   • The mechanism of action: Antioxidant protection, stimulation of immune cells.

   • Dosage: The recommended daily dose of selenium for adults is 55 μg. During periods of increased incidence or with selenium deficiency, the dosage can be increased to 100-200 mcg per day, but not more than 400 mcg.

   • Forms: Selenium is available in various forms, including tablets, capsules and drops. Preference should be given to the forms of selenium, which are well absorbed by the body, such as selenometionine and sodium selenite.

   • Side effects: When taking selenium in high doses, side effects can occur, such as nausea, vomiting, hair loss and damage to the nervous system.

   • Contraindications: Selenium is contraindicated in individual intolerance, selenosis and autoimmune diseases.

5. Room sa

   Echinacea is a herbaceous plant known for its immunostimulating properties. It contains active substances, such as polysaccharides, flavonoids and alkylamides that stimulate the activity of immune cells, such as macrophages and NK cells, and enhance their ability to destroy pathogens. Echinacea also has an antiviral and anti -inflammatory effect.

   • The mechanism of action: Stimulation of immune cells, antiviral and anti -inflammatory effects.

   • Dosage: The dosage of echinacea depends on the form of the release and concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.

   • Forms: Echinacea is available in various forms, including tablets, capsules, tinctures and teas.

   • Side effects: When taking echinacea, side effects can occur, such as allergic reactions, stomach disorder and headache.

   • Contraindications: Echinacea is contraindicated in individual intolerance, autoimmune diseases, tuberculosis and pregnancy.

6. Probiotics

   Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on human health. They improve the state of intestinal microflora, which plays an important role in the functioning of the immune system. Probiotics stimulate the production of antibodies, enhance the barrier function of the intestine and reduce the risk of infections.

   • The mechanism of action: Improving the state of intestinal microflora, stimulation of antibodies, and enhancing the barrier function of the intestine.

   • Dosage: The dosage of probiotics depends on the strain and the number of living bacteria. It is usually recommended to take 1-10 billion Co (colony-forming units) per day.

   • Forms: Probiotics are available in various forms, including capsules, tablets, powders and yogurts.

   • Side effects: When taking probiotics, side effects can occur, such as bloating, gases and diarrhea.

   • Contraindications: Probiotics are contraindicated in individual intolerance and severe immunodeficiency states.

7. Beta-glucan

   Beta-glucans are polysaccharides contained in the cell walls of mushrooms, yeast and some plants. They have immunostimulating properties, activating immune cells, such as macrophages and NK cells, and increasing their ability to destroy pathogens. Beta-glucans also have an anti-inflammatory and antitumor effect.

   • The mechanism of action: Activation of immune cells, anti -inflammatory and antitumor effects.

   • Dosage: The dosage of beta-glucans depends on the source and concentration of active substances. It is usually recommended to take 100-300 mg of beta-glucans per day.

   • Forms: Beta-glucans are available in various forms, including capsules and powders.

   • Side effects: When taking beta-glucans, side effects can occur, such as stomach disorder and allergic reactions.

   • Contraindications: Beta-glucans are contraindicated in individual intolerance and autoimmune diseases.

8. Adaptogens (ginseng, eleutherococcus, rhodiola pink)

   Adaptogens are substances that increase the body’s resistance to stress and adverse environmental factors. They help the body adapt to stress, improve physical and mental performance, strengthen the immune system and increase resistance to infections.

   • Ginseng: It stimulates the immune system, improves physical and mental performance.

   • Eleutherococcus: Increases resistance to stress, improves adaptation to adverse conditions, strengthens immunity.

   • Rodiola pink: Reduces stress, improves mood, increases physical and mental performance.

   • Dosage: The dosage of adaptogens depends on the type and concentration of active substances. Follow the instructions on the packaging or consult your doctor.

   • Forms: Adaptogens are available in various forms, including tablets, capsules, tinctures and teas.

   • Side effects: When taking adaptogens, side effects can occur, such as insomnia, irritability and an increase in blood pressure.

   • Contraindications: Adaptogens are contraindicated in individual intolerance, pregnancy, breastfeeding, hypertension and nervous excitability.

Section 3: How to choose the right dietary supplement for immunity

1. Assessment of individual needs

   Before choosing a dietary supplement for immunity, it is necessary to evaluate your individual needs and risk factors.

   • Age: Children and older people need different dosages and forms of dietary supplements.

   • Health status: In the presence of chronic diseases, it is necessary to consult a doctor before taking dietary supplements.

   • Life: With an active lifestyle and increased physical exertion, additional support for the immune system may be required.

   • Diet: If the diet is not balanced and does not provide a sufficient amount of necessary nutrients, dietary supplements can help update the deficit.

2. Studying the composition of Bad

   Carefully study the composition of the dietary supplement to make sure that it contains the necessary ingredients in effective dosages.

   • Active substances: Check whether dietary supplements contain vitamins, minerals, plant extracts and other substances that have proven their effectiveness in maintaining immunity.

   • Dosage: Make sure that the dosage of active substances correspond to the recommended daily standards or therapeutic doses.

   • Excipients: Pay attention to the presence of excipients, such as dyes, flavors and preservatives. It is advisable to choose dietary supplements with a minimum number of excipients.

3. The choice of the manufacturer

   Give preference to dietary supplements from trusted and reliable manufacturers who have a good reputation and comply with quality standards.

   • Certification: Make sure that the dietary supplement is certified and meets the safety requirements.

   • Reputation: Study reviews about the manufacturer and its products.

   • Production process: Find out where and how dietary supplements are produced, what quality standards are respected in production.

4. Consultation with a doctor

   Before taking dietary supplements for immunity, it is recommended to consult a doctor to make sure their safety and effectiveness, especially in the presence of chronic diseases or taking other drugs.

   • Individual recommendations: The doctor can give individual recommendations for the choice of dietary supplement and dosage, taking into account your features and health status.

   • Interaction with drugs: The doctor can evaluate the interaction of dietary supplements with other medicines that you take.

   • Side effects: The doctor can talk about possible side effects and contraindications to the reception of dietary supplements.

5. Assessment of reviews and results

   Before buying Bad, it is useful to familiarize yourself with the reviews of other users and study the results of clinical research, if any.

   • Reviews: Pay attention to users’ reviews about a specific dietary supplement to find out about their experience and efficiency.

   • Clinical research: Study the results of clinical research to find out how effective the dietary supplement is in maintaining immunity.

6. Price and quality

   High price is not always high. Compare prices for different dietary supplements with a similar composition and select the optimal price ratio.

   • Reference: Compare prices for different dietary supplements from different manufacturers.

   • Composition and dosage: Make sure that more expensive dietary supplements really contain more effective ingredients or higher dosages.

7. The form of release

   Choose a dietary supplement release form, which is most convenient for you.

   • Tablets and capsules: Convenient for admission, but can be difficult to swallow.

   • Powders: Easily mixed with water or other drinks, but require an accurate dosage.

   • Liquids: Easily dosed and absorbed, but can have an unpleasant taste.

Section 4: Rules for taking dietary supplement for immunity

1. Compliance with the dosage

   Strictly observe the recommended dosage of the dietary supplement indicated on the package or prescribed by the doctor. Exceeding the dosage can lead to side effects.

2. Reception time

   Take dietary supplements in accordance with the instructions, usually during meals or after eating to improve the absorption of active substances.

3. The duration of the course

   The duration of the bad reception course depends on its composition and the purpose of application. It is usually recommended to take dietary supplements with courses for 1-3 months with breaks.

4. Combination with other drugs

   When taking dietary supplements simultaneously with other drugs, you need to consult a doctor in order to avoid undesirable interactions.

5. Proper storage

   Keep the dietary supplement in accordance with the instructions, in a dry, cool and protected place from the light, inaccessible to children.

Section 5: Alternative ways to strengthen immunity

1. Healthy diet

   A balanced and diverse nutrition is the basis of strong immunity. Include products rich in vitamins, minerals, antioxidants and probiotics in your diet.

   • Fruits and vegetables: Contain vitamins, minerals and antioxidants.

   • Whole grain products: The source of fiber and vitamins of group B.

   • Protein products: It is necessary for the construction of immune cells.

   • Products rich in probiotics: Yogurt, kefir, sauerkraut.

2. Regular physical activity

   Moderate physical activity strengthens the immune system, improves blood circulation and reduces stress.

   • Aerobic exercises: Walking, running, swimming, cycling.

   • Power training: Exercises with weights or own weight.

3. Healthy sleep

   A sufficient sleep is necessary to restore the body and strengthen the immune system.

   • Duration of sleep: 7-8 hours a day.

   • Sleep mode: Go to bed and wake up at the same time.

4. Stress management

   Chronic stress suppresses the immune system. Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with loved ones.

5. Rejection of bad habits

   Smoking and alcohol abuse weaken the immune system and increase the risk of infections.

6. Maintaining hygiene

   Wash your hands with soap regularly to prevent the spread of infections.

7. Vaccination

   Vaccination is an effective way to protect against infectious diseases.

Section 6: Myths about dietary supplements for immunity

1. Myth: Bades are a magic remedy for all diseases.

   Bades are not medicines and cannot cure diseases. They can only support the immune system and improve the overall health.

2. Myth: The larger the dose, the better the effect.

   Exceeding the dosage of dietary supplements can lead to side effects and does not always improve the effect.

3. Myth: All dietary supplements are equally effective.

   The effectiveness of dietary supplements depends on its composition, quality and manufacturer.

4. Myth: Bad can be taken uncontrollably.

   Before taking dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking other drugs.

5. Myth: Bades are an alternative to a healthy lifestyle.

   Bades cannot replace healthy nutrition, regular physical activity and healthy sleep. They can only complement a healthy lifestyle.

Section 7: Conclusion

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