We increase immunity with dietary supplements

We increase immunity using dietary supplements: a detailed guide for choosing and applying

I. Immunity: Fundamentals and role in health

1. What is immunity? Immunity is a complex system of protecting the body from pathogenic agents, such as bacteria, viruses, fungi, parasites and toxins. It includes various organs, tissues, cells and molecules that work in agreement to detect, neutralize and eliminate threats. There are two main branches of immunity: congenital (non -specific) and acquired (specific).

2. Inborn immunity: This is the first line of defense of the body, providing an immediate but non -specific reaction to the invasion. Components of congenital immunity include:

   • Physical barriers: Leather, mucous membranes, saliva, tears.
   • Cells: Phagocytes (macrophages, neutrophils, dendritic cells), natural killers (NK cells), basophiles, eosinophils, fat cells.
   • Molecules: Complement, cytokines (interferons, interleukins), acute -phase proteins.

   Congenital immunity recognizes the general molecular patterns associated with pathogens (PAMPS) using pattern recognition receptors such as TLR (Toll-Like Receptors). Activation of PRRS launches a cascade of reactions leading to inflammation, phagocytosis and activation of acquired immunity.

3. Acquired immunity: This is a slower, but specific and long -term protection, which develops in response to contact with a specific antigen (foreign substance). The acquired immunity is divided into humoral and cellular.

   • Humoral immunity: Mediated by b-lymphocytes, which are differentiated into plasma cells producing antibodies (immunoglobulins). Antibodies are associated with antigens, neutralizing them, opting (facilitating phagocytosis) and activating complement.
   • Cellular immunity: It is mediated by T-lymphocytes, which are divided into two main types: CD4+ T-highpers and CD8+ cytotoxic T-lymphocytes (CTL). CD4+ T-highpers help b-lymphocytes produce antibodies and activate other immune cells. CTL destroy infected cells, recognizing antigens presented on the surface of cells in combination with MHC class I.

   An important aspect of acquired immunological memory is an important aspect. After the first contact with the antigen, memory cells (B- and T-lymphocytes) are formed, which provide a faster and more strong immune response in re-contact with the same antigen. This is the basis of vaccination.

4. Factors affecting immunity: Many factors affect the state of the immune system, including:

   • Age: The immune system is less effective in infants and elderly people.
   • Nutrition: Insufficient nutrition, deficiency of vitamins and minerals weaken the immune system.
   • Stress: Chronic stress suppresses the immune function.
   • Dream: The lack of sleep reduces the activity of immune cells.
   • Physical activity: Moderate physical activity strengthens the immunity, while excessive loads can weaken it.
   • Chronic diseases: Diabetes, autoimmune diseases, HIV/AIDS weaken the immune system.
   • Medicines: Some drugs (for example, corticosteroids, immunosuppressants) suppress immunity.
   • Bad habits: Smoking and alcohol abuse negatively affect the immune system.
   • Environmental factors: Air pollution, exposure to toxic substances.

5. Signs of weakened immunity: Symptoms of weakened immunity can be different and include:

   • Frequent colds (more than 4-6 times a year).
   • Long course of infections.
   • Difficulties in healing wounds.
   • Chronic fatigue.
   • Recurrent herpetic infections.
   • Allergic reactions.
   • Problems with digestion.

II. Dietary supplements for immunity: what is it and how they work

1. Daistry definition: Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain the normal functioning of the body and prevent diseases. It is important to note that dietary supplements are not drugs and are not intended for the treatment of diseases.

2. The mechanisms of action of dietary supplements on immunity: Bades can maintain immunity in various ways:

   • Providing the necessary nutrients: Many vitamins and minerals are cofactors of enzymes involved in immune reactions. The deficiency of these substances can disrupt the immune function.
   • Antioxidant Protection: Oxidizing stress caused by free radicals can damage immune cells. Antioxidants neutralize free radicals and protect the cells from damage.
   • Immunomodulation: Some dietary supplements can modulate the activity of immune cells, increasing their activity or regulating inflammatory processes.
   • Support of intestinal microbiots: The intestinal microbiota plays an important role in immunity. Probiotics and prebiotics support a healthy microbiota, which positively affects the immune system.

3. Classification of dietary supplements for immunity: Bades aimed at maintaining immunity can be divided into several categories:

   • Vitamins: Vitamin C, Vitamin D, Vitamin E, B vitamins B.
   • Minerals: Zinc, selenium, iron, copper.
   • Plant extracts: Echinacea, Ginseng, Cesnok, Imbing, Turmeric, Buzina.
   • Probiotics and prebiotics: Lactobacteria, bifidobacteria, inulin, fruitoligosaccharides.
   • Mushrooms: Reishi, Shiitaka, Metack.
   • Omega-3 fatty acids: Eicopentenic acid (EPA), non -combusage acid (DHA).
   • Amino acids: Glutamin, Argin.
   • Other substances: Coenzyme Q10, beta-glucans, colostrum.

III. Vitamins and minerals to maintain immunity

1. Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects immune cells from damage caused by free radicals. It also participates in the synthesis of collagen necessary to maintain the integrity of physical barriers (skin and mucous membranes). Vitamin C stimulates the activity of phagocytes, increases interferon products and enhances the proliferation of lymphocytes. The recommended daily dose of vitamin C is 75-90 mg, but to maintain immunity during the period of dose disease, it can be increased to 500-1000 mg per day. Sources of vitamin C: citrus fruits, kiwi, strawberries, pepper, broccoli, rosehip.

2. Vitamin D (calciferol): Vitamin D plays an important role in the regulation of the immune system. It binds to vitamin D (VDR) receptors, which are expressed on various immune cells, including T-lymphocytes, B lymphocytes and macrophages. Vitamin D stimulates the products of antimicrobial peptides (defensins), enhances phagocytosis and modulates inflammatory processes. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. The recommended daily dose of vitamin D is 600-800 IU (15-20 μg), but to maintain the optimal level in the blood, higher doses, especially in the winter period, may require. Sources of vitamin D: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juice). Vitamin D is also synthesized in the skin under the influence of sunlight.

3. Vitamin E (Tokoferol): Vitamin E is another powerful antioxidant that protects cell membranes from oxidative damage. It improves the function of T-lymphocytes, increases antibodies and stimulates the activity of NK cells. Vitamin E can also reduce inflammation. The recommended daily dose of vitamin E is 15 mg. Sources of vitamin E: vegetable oils (sunflower, olive, soybean), nuts, seeds, green leafy vegetables.

4. B vitamins B: B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in energy exchange, DNA and RNA synthesis, as well as in the functioning of the nervous system. B vitamins deficiency can weaken the immune function. For example, vitamin B6 is necessary for the proliferation of lymphocytes and the synthesis of antibodies, and vitamin B12 is important for the functioning of the NK cells. Recommended daily doses of B vitamins vary depending on a specific vitamin. Sources of B vitamins B: meat, fish, eggs, dairy products, whole grain products, legumes, vegetables.

5. Zinc: Zinc is an important trace element necessary for the functioning of many enzymes involved in immune reactions. It plays a key role in the development and activation of T-lymphocytes, B lymphocytes and NK cells. Zinc also has antioxidant and anti -inflammatory properties. Zinc deficiency is associated with an increased risk of infections, slowed down by wound healing and impaired function of the immune system. The recommended daily dose of zinc is 8-11 mg. Sources of zinc: meat, seafood, nuts, seeds, legumes, whole grain products.

6. Selenium: Selenium is an important trace element necessary for the synthesis of selenoproteins, which have antioxidant and immunomodulating properties. Selenium is involved in the regulation of the activity of immune cells, increases antibodies and enhances protection against viral infections. Selenium deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. The recommended daily dose of selenium is 55 μg. Sources of selenium: seafood, meat, nuts (especially Brazilian), seeds, whole grain products.

7. Iron: Iron is an important trace element necessary for the transport of oxygen and the functioning of many enzymes, including enzymes involved in immune reactions. Iron deficiency (iron deficiency anemia) can weaken the immune function, reduce the activity of phagocytes and lymphocytes, and increase susceptibility to infections. However, an excess of iron can also be harmful, as it contributes to the growth of bacteria. The recommended daily dose of iron is 8 mg for men and 18 mg for women (during pregnancy, the need for iron increases). Sources of iron: meat, poultry, fish, legumes, green leafy vegetables.

8. Copper: Copper is an important trace element necessary for the functioning of many enzymes involved in immune reactions. It is involved in the regulation of the activity of immune cells, the synthesis of antibodies and protection against oxidative stress. The shortage of copper can weaken the immune function. The recommended daily dose of copper is 900 mcg. Sources of copper: seafood, nuts, seeds, legumes, whole grain products.

IV. Plant extracts for immunity

1. SOUTINATEA: Echinacea is a genus of plants used in traditional medicine to treat colds and strengthen immunity. Echinacea contains active substances, such as polysaccharides, alkylamides and flavonoids that stimulate the activity of immune cells, increase interferon products and have anti -inflammatory properties. Echinacea can reduce the duration and severity of colds. The dosage of echinacea varies depending on the type of plant and form of the release (capsules, tinctures, extracts). It is recommended to take echinacea at the beginning of the disease or for prevention during an increased risk of infections.

2. Ginseng: Ginseng is a plant used in traditional Chinese medicine to increase energy, improve cognitive functions and strengthen immunity. Ginseng contains active substances, such as ginzenosides that stimulate the activity of immune cells, increase antibodies and have antioxidant properties. Ginseng can increase resistance to infections and improve the general health. The dosage of ginseng varies depending on the type of plant and the form of release. It is recommended to take ginseng courses for several weeks or months.

3. Garlic: Garlic is a popular seasoning with powerful antimicrobial, antiviral and antifungal properties. Garlic contains allicin, an active substance that stimulates the activity of immune cells, increases interferon products and has antioxidant properties. Garlic can help prevent and treat colds and other infections. It is recommended to use garlic in fresh form or in the form of extracts.

4. Ginger: Ginger is a spice with anti -inflammatory, antioxidant and antimicrobial properties. Ginger contains gingerol, an active substance that stimulates the activity of immune cells, reduces inflammation and relieves the symptoms of colds and influenza. Ginger can be consumed fresh, in the form of tea or in the form of extracts.

5. Turmeric: Turmeric is a spice with powerful anti -inflammatory and antioxidant properties. Turmeric contains curcumin, an active substance that modulates the activity of immune cells, reduces inflammation and protects from oxidative stress. Kurkumin can help strengthen immunity and prevent chronic diseases. To improve the absorption of curcumin, it is recommended to use it in combination with black pepper (piperin).

6. Elder: Buzina is a plant used in traditional medicine to treat colds and influenza. Buzina contains anthocyans that have antioxidant and antiviral properties. Buzina extract can reduce the duration and severity of the flu.

V. Probiotics and prebiotics for immunity

1. Probiotics: Probiotics are living microorganisms that, when used in adequate quantities, have a favorable effect on the health of the owner. Probiotics are mainly represented by bacteria (lactobacteria, bifidobacteria) and yeast (Saccharmyces Boulardii). Probiotics support a healthy intestinal microbiota, which plays an important role in immunity. They compete with pathogenic microorganisms for nutrients and attachments, produce antimicrobials, stimulate the activity of immune cells and strengthen the barrier function of the intestine. Taking probiotics can reduce the risk of infections, improve digestion and strengthen the immune system. The dosage of probiotics varies depending on the strain and the form of release. It is recommended to choose probiotics with a high content of living bacteria (some kind of colony -forming units).

2. Prebiotics: Prebiotics are undigested food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines. Prebiotics are mainly represented by fibers (inulin, fructoligosaccharides, galactooligosaccharides). The use of prebiotics contributes to the growth of probiotic bacteria, which positively affects the immune system and general health. Sources of prebiotics: onions, garlic, artichokes, bananas, chicory.

VI. Other dietary supplements for immunity

1. Mushrooms (Reishi, Shiitaka, Metack): Some species of mushrooms, such as Reishi, Shiitak and Matake, have immunomodulating properties. They contain beta-glucans, polysaccharides, which stimulate the activity of immune cells, increase cytokine products and enhance protection against infections. Mushroom extracts can be taken to strengthen immunity and prevention of diseases.

2. Omega-3 fatty acids (EPA, DHA): Omega-3 fatty acids, such as eicopascentenic acid (EPA) and dairyxaenoic acid (DHA), have anti-inflammatory properties and modulate the activity of immune cells. They reduce the products of pro -inflammatory cytokines and enhance the activity of anti -inflammatory cytokines. Enough consumption of omega-3 fatty acids can strengthen immunity and reduce the risk of chronic diseases. Sources of omega-3 fatty acids: fatty fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.

3. Amino acids (Glutamin, Arginine): Amino acids, such as glutamine and Arginine, play an important role in the functioning of the immune system. Glutamin is the main source of energy for immune cells and is involved in the synthesis of cytokines and antibodies. Arginine is involved in the synthesis of nitrogen oxide, which has antimicrobial properties and regulates the activity of immune cells. Sufficient consumption of glutamine and arginine can strengthen immunity, especially during stress or illness.

4. Coenzim Q10 (COQ10): Coenzyme Q10 is an antioxidant necessary for the production of energy in cells. It also protects cells from oxidative stress and can improve the function of immune cells. Coenzyme Q10 is especially useful for the elderly in whom its level in the body decreases with age.

5. Beta-glucan: Beta-glucans are polysaccharides contained in mushrooms, yeast and cereals. They stimulate the activity of immune cells, increase the products of cytokines and enhance protection against infections. Beta-glucans can strengthen immunity and reduce the risk of diseases.

6. Colostrum (colostrum): Colostrum is the first milk that is produced in mammals after childbirth. It is rich in antibodies, immune cells and growth factors that strengthen immunity and protect against infections. Colostrum can be useful for people with weakened immunity or for athletes subjected to high physical exertion.

VII. How to choose and take dietary supplements for immunity

1. Consultation with a doctor: Before you start taking dietary supplements for immunity, it is important to consult a doctor, especially if you have any chronic diseases or you take medications. The doctor will help you determine which dietary supplements you need, and choose the optimal dosage.

2. The choice of high -quality dietary supplements: When choosing dietary supplements, pay attention to the following factors:

   • Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation and comply with quality standards.
   • Certification: Check whether the dietary supplement has quality certification (for example, GMP – Good Manufacturing Practice).
   • Composition: Carefully study the composition of the dietary supplement and make sure that it contains the declared ingredients in the indicated quantities.
   • Reviews: Read the reviews of other buyers to learn about their experience in using dietary supplements.
   • Output form: Choose the form of a dietary supplement, which is most convenient for you (capsules, tablets, powders, liquids).

3. Dosage compliance: Take dietary supplements in accordance with the instructions or recommendations of the doctor. Do not exceed the recommended dose, as this can lead to side effects.

4. Duration of admission: The duration of the reception of dietary supplements depends on a particular product and the purpose of use. Some dietary supplements can be taken courses, while others can be taken on an ongoing basis. Follow the doctor’s recommendations or instructions for use.

5. Possible side effects and contraindications: Before you start taking Bad, read possible side effects and contraindications. Some dietary supplements can interact with medicines or be contraindicated in certain diseases. If side effects occur, stop taking the dietary supplement and consult a doctor.

6. A combination of dietary supplements with other methods of strengthening immunity: Reception of dietary supplements is not a replacement for a healthy lifestyle. To strengthen immunity, you must also eat right, regularly play sports, sprinkle, avoid stress and abandon bad habits. The combination of dietary supplements with other methods of strengthening immunity will allow you to achieve the best results.

VIII. Healthy lifestyle as the basis of strong immunity

1. Balanced nutrition: The diet should be rich in fruits, vegetables, whole grain products, legumes, low -fat meat and fish. Limit the consumption of sugar, processed products and trans fats. Make sure you get enough vitamins and minerals.

2. Regular physical activity: Moderate physical activity (for example, walking, swimming, cycling) strengthens immunity, improves blood circulation and reduces stress. Try to play sports for at least 30 minutes a day of most days of the week.

3. Full dream: The lack of sleep weakens the immune system. Try to sleep at least 7-8 hours a day. Create comfortable sleeping conditions (darkness, silence, coolness).

4. Stress management: Chronic stress suppresses the immune function. Look for ways to control stress, such as meditation, yoga, walking in nature, communication with friends and relatives.

5. Refusal of bad habits: Smoking and alcohol abuse negatively affect the immune system. Give up these bad habits to strengthen your immunity.

6. Regular hand washing: Regular washing of hands with soap helps to prevent the spread of infections. Wash your hands after visiting public places, before eating and after coughing or sneezing.

7. Vaccination: Vaccination is an effective way to protect against infectious diseases. Make all the necessary vaccinations in accordance with the doctor’s recommendations.

8. Maintaining a healthy intestinal microbiota: Use products rich in fiber and probiotics to support a healthy intestinal microbiota.

IX. Frequently asked questions (FAQ) about dietary supplements for immunity

1. Can dietary supplements completely replace medicines for the treatment of infections?

   No, dietary supplements are not medicines and cannot completely replace drugs for the treatment of infections. They can be useful as additional therapy to strengthen immunity and accelerate recovery, but should not be used instead of antibiotics or other drugs prescribed by a doctor.

2. Which dietary supplements are best taken for the prevention of colds and influenza?

   For the prevention of colds and influenza, you can take vitamin C, vitamin D, zinc, echinacea and probiotics. However, before taking any dietary supplements, it is recommended to consult a doctor.

3. Are dietary supplements safe for pregnant and nursing women?

   Some dietary supplements can be dangerous for pregnant and lactating women. Before taking any dietary supplements during pregnancy or breastfeeding, you need to consult a doctor.

4. Can dietary supplements cause allergic reactions?

   Yes, dietary supplements can cause allergic reactions in some people. If you have an allergy to any ingredients that make up the Bad, avoid its reception.

5. How long do you need to take dietary supplements to strengthen immunity?

   The duration of the reception of dietary supplements depends on a particular product and the purpose of use. Some dietary supplements can be taken courses, while others can be taken on an ongoing basis. Follow the doctor’s recommendations or instructions for use.

6. Is it possible to take several dietary supplements at the same time?

   The reception of several dietary supplements can simultaneously be safe, but it is necessary to take into account possible interactions between them. Before taking several dietary supplements, it is recommended to consult a doctor.

7. How to find out that the dietary supplement works?

   The effect of taking dietary supplements may not be noticeable immediately. Improving well -being, a decrease in the frequency of diseases and increased energy can be signs that dietary supplements are working.

8. Where is it better to buy dietary supplements?

   It is recommended to buy dietary supplements in pharmacies or specialized stores that have a good reputation and comply with quality standards.

9. What to do if side effects have occurred after the dietary supplement?

   If side effects occur, after taking a dietary supplement, stop taking it and consult a doctor.

10. Can dietary supplements help with autoimmune diseases?

    Some dietary supplements can help modulate the immune system and reduce inflammation for autoimmune diseases, but before use it is necessary to consult a doctor, as they can affect the effectiveness of drugs used to treat these diseases.

X. Conclusion

(Note: As per the instructions, no conclusion should be included, but here’s where a conclusion summarizing the key points, reiterating the importance of a holistic approach to immunity, and advising consultation with a healthcare professional would typically be placed).