The best dietary supplements for immunity: comparison of prices and quality

The best dietary supplements for immunity: comparison of prices and quality

Introduction: Understanding the immunity and the role of dietary supplements in its support

Immunity is a complex system of protecting the body from pathogenic agents, including bacteria, viruses, fungi and parasites. Effective work of the immune system is the key to good health and resistance to various diseases. The immune system consists of many components, including cells (leukocytes, lymphocytes), tissues (bone marrow, thymus, lymph nodes), organs (spleen) and chemicals (antibodies, cytokines). Her work depends on many factors, such as genetics, age, lifestyle, nutrition and environment.

The modern rhythm of life, improper nutrition, chronic stress, lack of sleep, environmental pollution and other factors can weaken the immune system, making the body more susceptible to infections and diseases. Under these conditions, additives, known as biologically active additives (dietary supplements), can play a role in maintaining and strengthening immunity.

Bades are not drugs and are not intended for the treatment of diseases. They are concentrates of biologically active substances, such as vitamins, minerals, amino acids, probiotics and plant extracts designed to enrich the diet and maintain the normal functioning of the body. It is important to understand that dietary supplements do not replace a full and balanced diet, a healthy lifestyle and a consultation with a doctor.

In this article, we will consider the most popular and effective dietary supplements for immunity, we will compare their prices and quality, and also present recommendations for their choice and application. We will pay special attention to the scientific evidence of the effectiveness of each component and consider possible side effects and contraindications. The purpose of the article is to provide readers with the comprehensive information necessary for making a reasonable decision on the choice of dietary supplements to maintain immunity.

I. Vitamin C (ascorbic acid)

Vitamin C is one of the most famous and widely used vitamins to maintain immunity. It is a powerful antioxidant that protects the cells from damage by free radicals formed as a result of metabolic processes and environmental exposure. Vitamin C also plays an important role in the synthesis of collagen, necessary for the health of the skin, bones and blood vessels.

The mechanism of action:

• Antioxidant Protection: Neutralizes free radicals, preventing damage to the cells of the immune system.
• Stimulation of immune cells: Enhances the activity of leukocytes, including neutrophils and lymphocytes, increasing their ability to phagocytosis (absorption and destruction of pathogens).
• Increase in interferon production: Interferon is a protein that plays an important role in the antiviral protection of the body.
• Improving the function of barrier fabrics: Strengthens the walls of blood vessels and increases the barrier function of the skin and mucous membranes, preventing the penetration of the infection.

Evidence base:

Numerous studies confirm the positive effect of vitamin C on immunity. Review of Cochrane Database of Systematic Reviews (2013) showed that regular use of vitamin C can reduce the duration and severity of colds. However, vitamin C does not prevent infection with a cold, but only relieves symptoms and accelerates recovery. Studies also showed that vitamin C can be useful in the treatment and prevention of pneumonia and other respiratory infections, especially in people with vitamin C. deficiency.

Output forms and dosage:

Vitamin C is available in various forms, including tablets, capsules, powders and chewing sweets. The most common forms are ascorbic acid, sodium ascorbate and calcium ascorbate. Sodium ascorbate and calcium ascorbate can be more preferable to people with a sensitive stomach, since they are less acidic than ascorbic acid.

The recommended daily dose of vitamin C for adults is 75-90 mg. To maintain immunity during illness or stress, the dosage can be increased to 200-1000 mg per day, divided into several tricks. It is important to remember that vitamin C is a water -soluble vitamin, so excess is excreted from the body in urine.

Side effects and contraindications:

In high doses, vitamin C can cause side effects, such as diarrhea, nausea, heartburn and abdominal pain. People with kidney diseases should consult a doctor before taking high doses of vitamin C, as he can increase the risk of kidney stones. Vitamin C can also interact with some drugs such as anticoagulants.

Comparison of prices and quality:

• Ascorbic acid (in tablets): The most affordable option, but can cause discomfort in the stomach.
  • Examples: “Ascorbic acid” (different manufacturers), “complibr”
  • Price (for 100 tablets 50 mg): 20-50 rubles.
• Sodium ascorbate (in powder or capsules): Less acidic than ascorbic acid is better tolerated.
  • Examples: “Solgar Ester-C Plus”, “Now Foods Sodium Ascorbate”
  • Price (for 100 capsules 500 mg): 800-1500 rubles.
• Liposomal vitamin C (in liquid form): It has high bioavailability, is better absorbed by the body.
  • Examples: “Lipo-sauchets vitamin c”, “Aurora Nutrascience Mega-Liposomal Vitamin C”
  • Price (for 30 Sasha): 2000-4000 rubles.
• Vitamin C in hissing tablets: A convenient method of admission often contains additional vitamins and minerals.
  • Examples: “Redoxon”, “Supradyn”
  • Price (for 10 tablets 1000 mg): 300-600 rubles.
• Natural springs of vitamin C (rosehip extract, acornoles): Contain vitamin C in combination with other beneficial substances.
  • Examples: “Now Foods Acerola Powder”, “Rosehip Extract”
  • Price (for 100 capsules 500 mg): 500-1000 rubles.

Choice recommendations:

When choosing vitamin C, individual needs and characteristics of the body should be taken into account. People with a sensitive stomach are recommended to choose a sodium ascorbate or liposomal vitamin C. You can use hissing tablets to rapidly replenish the deficiency of vitamin C. When choosing natural sources of vitamin C, attention should be paid to the content of vitamin C in the product.

II. Vitamin D (cholegalciferol)

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of calcium metabolism, maintaining the health of bones and teeth, as well as in strengthening immunity. Vitamin D is synthesized in the skin under the influence of sunlight. However, in the winter and in regions with insufficient solar activity, the level of vitamin D in the body may decrease, which can lead to weakening of immunity.

The mechanism of action:

• Regulation of immune cells: Vitamin D affects the activity of various immune cells, including T-lymphocytes, B-lymphocytes and macrophages. It regulates the production of cytokines, proteins that play an important role in the immune response.
• Improving antimicrobial protection: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin, which have a bactericidal, antiviral and antifungal effect.
• Reduced inflammation: Vitamin D has an anti -inflammatory effect, reducing the production of pro -inflammatory cytokines.
• Improving the barrier function of the skin and mucous membranes: Vitamin D helps to strengthen the barrier function of the skin and mucous membranes, preventing the penetration of infection.

Evidence base:

Numerous studies confirm the relationship between vitamin D deficiency and an increased risk of developing infectious diseases, including respiratory infections, influenza and COVID-19. The metamin D metamin a-analysis can reduce the risk of acute respiratory infections, especially in people with vitamin D deficiency. It has also been established that vitamin D can improve the outcome of the disease in patients with COVID-19.

Output forms and dosage:

Vitamin D is available in the form of tablets, capsules, drops and oil solutions. The most common forms are vitamin D3 (cholegalciferol) and vitamin D2 (ergocalciferol). Vitamin D3 is more effective than vitamin D2, since it is better absorbed by the body and lasts longer in the blood.

The recommended daily dose of vitamin D for adults is 600-800 IU (international units). To maintain immunity during illness or stress, the dosage can be increased to 2000-4000 IU per day, but only under the supervision of a doctor. Before taking vitamin D, it is recommended to take a blood test for vitamin D (25-OH vitamin D) and consult a doctor to determine the optimal dosage.

Side effects and contraindications:

In high doses, vitamin D can cause side effects, such as nausea, vomiting, loss of appetite, weakness, constipation and increasing blood calcium (hypercalcemia). People with kidney diseases, hypercalcemia and sarcoidosis should consult a doctor before taking vitamin D. Vitamin D can also interact with some drugs such as diuretics and heart glycosides.

Comparison of prices and quality:

• Vitamin D3 (in tablets, capsules or drops): The most common and affordable option.
  • Examples: “Aquadtream”, “Vigantol”, “Detrimax”
  • Price (for 10 ml of 15000 ME / ML solution): 200-500 rubles.
  • Price (for 60 tablets 2000 ME): 300-700 rubles.
• Vitamin D3 in oil solution: It is well absorbed, convenient for dosing.
  • Examples: “Detrimax Acture”, “Solgar vitamin d3 2200 IU”
  • Price (for 30 ml of solution): 400-800 rubles.
• Vitamin D3 with vitamin K2: Vitamin K2 promotes the absorption of calcium and directs it into the bones, preventing deposition in soft tissues.
  • Examples: “Now Foods Vitamin D-3 & K-2”, “Doctor’s Best Vitamin D3 + K2”
  • Price (for 60 capsule): 800-1500 rubles.
• Natural sources of vitamin D (fish oil, cod liver): Contain vitamin D in combination with other beneficial substances, such as omega-3 fatty acids.
  • Examples: “Moller’s Tran”, “fish oil”
  • Price (for 250 ml): 500-1000 rubles.

Choice recommendations:

When choosing vitamin D, individual needs and blood tests should be taken into account for vitamin D level. For the prevention of vitamin D deficiency, it is recommended to take vitamin D3 in a dosage of 600-800 IU per day. If the vitamin D deficiency is detected, the dosage should be increased to 2000-4000 IU per day, but only under the supervision of a doctor. When choosing vitamin D3 with vitamin K2, the dosage of vitamin K2 should be taken into account.

III. Zinc (zinc)

Zinc is a trace element that plays an important role in many biological processes, including immune function, growth and development, wound healing and maintaining the health of the skin, hair and nails. Zinc is necessary for the normal functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells (natural killers).

The mechanism of action:

• Strengthening immune cells: Zinc stimulates the activity of T-lymphocytes, B-lymphocytes and NK cells, increasing their ability to destroy pathogens.
• Regulation of the production of cytokines: Zinc regulates the production of cytokines, proteins that play an important role in the immune response. It reduces the production of pro -inflammatory cytokines and increases the production of anti -inflammatory cytokines.
• Antioxidant Protection: Zinc is a component of the enzyme superoxidsmouth (SOD), which is a powerful antioxidant and protects the cells from damage by free radicals.
• Improving the barrier function of the skin and mucous membranes: Zinc helps to strengthen the barrier function of the skin and mucous membranes, preventing the penetration of infection.

Evidence base:

Studies have shown that zinc deficiency can lead to a weakening of immunity and increased risk of developing infectious diseases, especially respiratory infections. The meta-analyzes showed that zinc intake can reduce the duration and severity of colds, especially if the intake is started within 24 hours after the appearance of the first symptoms. It was also found that zinc can be useful in the treatment and prevention of pneumonia and other respiratory infections, especially in children and the elderly.

Output forms and dosage:

Zinc is available in various forms, including tablets, capsules, candies and syrups. The most common forms are zinc gluconate, zinc sulfate, zinc citrate and zinc picoline. Zinc Picoline is considered the most bioavailable form of zinc.

The recommended daily zinc dose for adults is 8-11 mg. To maintain immunity during illness or stress, the dosage can be increased to 25-50 mg per day, but not more than 40 mg per day and no more than a few days in a row, since a prolonged use of high doses of zinc can lead to copper deficiency.

Side effects and contraindications:

In high doses, zinc can cause side effects, such as nausea, vomiting, diarrhea, abdominal pain and a metal taste in the mouth. A long -term use of high doses of zinc can lead to a shortage of copper, which can lead to anemia, neuropathy and other health problems. People with kidney diseases should consult a doctor before a zinc. Zinc can also interact with some drugs such as antibiotics and diuretics.

Comparison of prices and quality:

• Zinc gluconate (in tablets or capsules): The most affordable option.
  • Examples: “Zinc gluconate” (different manufacturers), “complivit”
  • Price (for 50 tablets 25 mg): 100-200 rubles.
• Zinc citrate (in tablets or capsules): It is well absorbed, less discomfort in the stomach.
  • Examples: “Solgar Zinc Citrate”, “Now Foods Zinc Citrate”
  • Price (for 60 capsules 50 mg): 500-1000 rubles.
• Zinc Picoline (in tablets or capsules): It is considered the most bio -access form of zinc.
  • Examples: “Now Foods Zinc Picolinate”, “Doctor’s Best Zinc Picolinate”
  • Price (for 120 capsules 50 mg): 800-1500 rubles.
• Zinc acetate (in candies): Used for the treatment and prevention of colds.
  • Examples: “Cold-Eeze”, “Zicam”
  • Price (for 25 candies): 500-1000 rubles.

Choice recommendations:

When choosing a zinc, individual needs and characteristics of the body should be taken into account. For the prevention of zinc deficiency, it is recommended to take zinc gluconate or zinc citrate in a dosage of 8-11 mg per day. To maintain immunity during illness or stress, you can use zinc acetate in candies. With prolonged use of zinc in high doses, it is recommended to take copper preparations to prevent copper deficiency.

IV. Selenium (Selenium)

Selenium is a trace element that is an important component of antioxidant enzymes, such as glutathioneperoxidase. Selenium plays an important role in protecting cells from damage by free radicals, as well as in maintaining the immune function, regulating thyroid hormones and cancer prevention.

The mechanism of action:

• Antioxidant Protection: Selenium is part of glutathioneperoxidase, an enzyme that neutralizes free radicals and protects cells from oxidative stress.
• Strengthening immune cells: Selenium stimulates the activity of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells, increasing their ability to destroy pathogens.
• Regulation of the production of cytokines: Selenium regulates the production of cytokines, proteins, which play an important role in the immune response. It reduces the production of pro -inflammatory cytokines and increases the production of anti -inflammatory cytokines.
• Increasing antiviral protection: Selenium is involved in the synthesis of proteins that are necessary for antiviral protection of the body.

Evidence base:

Studies have shown that selenium deficiency can lead to a weakening of immunity and increased risk of developing infectious diseases, especially viral infections. The meta-analyzes showed that selenium intake can improve the outcome of the disease in patients with influenza and other viral infections. It was also established that selenium can be useful in the treatment and prevention of thyroid diseases and cancer.

Output forms and dosage:

Selenium is available in various forms, including tablets, capsules and solutions. The most common forms are selenometionine and sodium selenite. Seleenomeinine is considered a more bioavailable form of selenium.

The recommended daily dose of selenium for adults is 55 μg. To maintain immunity during illness or stress, the dosage can be increased to 100-200 mcg per day, but not more than 400 mcg per day.

Side effects and contraindications:

In high doses, selenium can cause side effects, such as nausea, vomiting, diarrhea, hair loss, fragility of nails, fatigue and irritability. Long -term intake of high doses of selenium can lead to selenosis, poisoning by selenium, which can cause serious health problems. People with kidney diseases and autoimmune diseases should consult a doctor before taking selenium. Selenium can also interact with some drugs such as anticoagulants.

Comparison of prices and quality:

• Sodium selenite (in tablets): The most affordable option.
  • Examples: “Selenno-Active”, “complibes selenium”
  • Price (for 60 tablets 50 μg): 100-200 rubles.
• Selenometionine (in tablets or capsules): It is considered a more bio -access form of selenium.
  • Examples: “Solgar Selenium”, “Now Foods Selenium”
  • Price (for 100 capsules 200 mcg): 800-1500 rubles.
• Yeast with selenium (in tablets or capsules): They contain selenium in an organic form, which is well absorbed by the body.
  • Examples: “Brewers Yeast with Selenium”, “Selenium Yeast”
  • Price (for 100 tablets 100 mcg): 500-1000 rubles.

Choice recommendations:

When choosing selenium, individual needs and characteristics of the body should be taken into account. For the prevention of selenium deficiency, it is recommended to take selenometyonin or yeast with selenium in a dosage of 55 μg per day. To maintain immunity during illness or stress, you can increase the dosage to 100-200 mcg per day, but not more than 400 mcg per day.

V. Echinacea (echinacea)

Echinacea is a herbaceous plant that is widely used to maintain immunity and treatment of colds. Echinacea contains many biologically active substances, such as polysaccharides, alkaloids, flavonoids and essential oils that have immunostimulating, anti -inflammatory and antiviral effects.

The mechanism of action:

• Stimulation of immune cells: Echinacea stimulates the activity of immune cells, such as macrophages, NK cells and T-lymphocytes, increasing their ability to destroy pathogens.
• Increase in the production of cytokines: Echinacea increases the production of cytokines, proteins, which play an important role in the immune response.
• Antiviral action: Echinacea has an antiviral effect, suppressing the reproduction of viruses in the body.
• Anti -inflammatory action: Echinacea has an anti -inflammatory effect, reducing the production of pro -inflammatory cytokines.

Evidence base:

Numerous studies confirm the positive effect of echinacea on immunity and treatment of colds. The meta-analyzes showed that the intake of echinacea can reduce the risk of colds, as well as reduce the duration and severity of the symptoms of a cold. Echinacea can also be useful in the treatment and prevention of other respiratory infections, such as flu and bronchitis.

Output forms and dosage:

Echinacea is available in various forms, including tablets, capsules, tinctures, extracts and teas. The most common forms are the Echinacea extract of purple (Echinacea Purpurea), Echinacea Extract of narrow -leaved (Echinacea Angustifolia) and echinacea extract of pale (Echinacea Pallida).

The recommended dosage of echinacea depends on the form of release and concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day. Echinacea tincture is taken 20-30 drops 3 times a day.

Side effects and contraindications:

Echinacea is usually well tolerated, but in some cases it can cause side effects, such as allergic reactions, disorders of the gastrointestinal tract and headaches. People with autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosus should consult a doctor before taking Echinacea. Echinacea is also not recommended for pregnant and nursing women.

Comparison of prices and quality:

• Echinacea extract (in tablets or capsules): The most common option.
  • Examples: “Echinacea P”, “Dr. Thass Echinacea”
  • Price (for 50 tablets 200 mg): 200-400 rubles.
• Echinacea tincture: Convenient for dosing.
  • Examples: “Tincture of Echinacea” (different manufacturers)
  • Price (for 50 ml): 100-200 rubles.
• Tea with Echinacea: A pleasant way of admission.
  • Examples: “Evalar Bio Chai Ekhinatzeya”, “Hipp Chai ichinateey”
  • Price (for 20 bags): 200-400 rubles.

Choice recommendations:

When choosing echinacea, individual needs and characteristics of the body should be taken into account. For the prevention of colds, it is recommended to take echinacea extract for several weeks or months. For the treatment of colds, it is recommended to start taking echinacea when the first symptoms of the disease appear.

VI. Probiotics (Probiotics)

Probiotics are living microorganisms that, when taking sufficient quantities, have a beneficial effect on the health of the owner. Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi, as well as in dietary supplements. Probiotics play an important role in maintaining intestinal health, which is an important component of the immune system.

The mechanism of action:

• Improving intestinal microflora: Probiotics contribute to the restoration and maintenance of the balance of intestinal microflora, suppressing the growth of pathogenic bacteria and stimulating the growth of beneficial bacteria.
• Strengthening the intestinal barrier: Probiotics strengthen the intestinal barrier, preventing the penetration of pathogens and toxins into the blood.
• Stimulation of immune cells: Probiotics stimulate the activity of immune cells, such as macrophages, NK cells and T-lymphocytes, increasing their ability to destroy pathogens.
• Increase in antibodies: Probiotics increase the production of antibodies that play an important role in protection against infections.

Evidence base:

Numerous studies confirm the positive effect of probiotics on the intestinal immunity and health. The meta-analyzes showed that the intake of probiotics can reduce the risk of catching colds, as well as reduce the duration and severity of the symptoms of a cold. Probiotics can also be useful in the treatment and prevention of other diseases associated with impaired intestinal microflora, such as diarrhea, constipation, irritable intestine (SPK) and allergic diseases.

Output forms and dosage:

Probiotics are available in various forms, including capsules, tablets, powders and fluids. It is important to choose probiotics that contain living microorganisms in sufficient quantities (at least 1 billion co -forming units per dose) and which are resistant to gastric juice and bile.

The recommended dosage of probiotics depends on the type and strain of microorganisms. It is usually recommended to take 1-10 billion CO per day.

Side effects and contraindications:

Probiotics are usually well tolerated, but in some cases side effects can cause side effects, such as bloating, gases and diarrhea. These side effects usually take place within a few days after the start of the probiotics. People with serious diseases, such as immunodeficiency and serious intestinal diseases, should consult a doctor before taking probiotics.

Comparison of prices and quality:

• Probiotics in capsules or tablets: The most common option.
  • Examples: “Linex”, “Bifoform”, “Acipol”, “Maxilak”, “Normobakt L”
  • Price (for 30 capsules): 300-800 rubles.
• Probiotics in powder: Convenient for taking children and people with swallowing problems.
  • Examples: “Bifidums”, “lactobactor”
  • Price (for 10 bottles): 100-300 rubles.
• Probiotics in liquid form: Contain living microorganisms in an active state.
  • Examples: “Narine”, “Evitalia”
  • Price (for 12 bottles): 500-1000 rubles.
• Sinbiotics: Contain probiotics and prebiotics (substances that serve as food for probiotics).
  • Examples: “Biodvestin-lacto”, “Solgar Advanced Multi Billion Dofilus Plus”
  • Price (for 30 capsules): 800-1500 rubles.

Choice recommendations:

When choosing probiotics, individual needs and characteristics of the body should be taken into account. To maintain intestinal health, it is recommended to choose probiotics that contain various bacterial strains, such as lactobacillus and bifidobacterium. For the treatment of specific diseases, probiotics should be selected that contain bacterial strains, the effectiveness of which is proved in clinical studies for the treatment of these diseases.

VII. Chernai elder (Sambucus nigra)

Black Buzina is a plant, the fruits and flowers of which are traditionally used to maintain immunity and treatment of colds. Black Buzina contains many biologically active substances, such as anthocials, flavonoids, vitamins and minerals that have antioxidant, antiviral and anti -inflammatory effects.

The mechanism of action:

• Antiviral action: Anthocyans contained in the black elderberry block the ability of viruses to attach to the cells of the body, preventing their penetration and reproduction.
• Stimulation of immune cells: Buzina Black stimulates the activity of immune cells, such as macrophages and NK cells, increasing their ability to destroy pathogens.
• Anti -inflammatory action: Buzina black has an anti -inflammatory effect, reducing the production of pro -inflammatory cytokines.
• Antioxidant Protection: Flawonoids and vitamins contained in the black elderberry protect the cells from damage to free radicals.

Evidence base:

Studies have shown that taking an extract of black bezine can reduce the duration and severity of the symptoms of influenza and colds. The meta-analyzes confirm that the black elderberry can be effective in the treatment of influenza, especially if the intake has begun within 48 hours after the first symptoms of the disease.

Output forms and dosage:

Black Buzina is available in various forms, including capsules, syrups, candies and teas. The most common forms are black bezines extract and black elderberry syrup.

The recommended dosage of black bezine depends on the form of the release and concentration of active substances. It is usually recommended to take 15 ml of black bezine 3-4 times a day or 500 mg of black bezine 2-3 times a day.

Side effects and contraindications:

Black Buzina is usually well tolerated, but in some cases it can cause side effects, such as nausea, vomiting and diarrhea. Raw fruits and leaves of black bezine contain glycosides that can cause poisoning, so they should not be eaten. Pregnant and lactating women should consult a doctor before taking a black elderberry.

Comparison of prices and quality:

• Black Buzina syrup: The most common option.
  • Examples: “Sambucol Black Elderberry Syrup”, “Nature’s Way Sambucus Elderberry Syrup”
  • Price (for 120 ml): 800-1500 rubles.
• ** Capsules with black bezine extract