What dietary supplements help strengthen immunity?

Immunity is a complex system that protects the body from infections, diseases and other harmful factors. Maintaining and strengthening immunity is an important task, especially during periods of increased incidence. Although a healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep and stress control, is the basis of strong immunity, some biologically active additives (dietary supplements) can provide additional support. It is important to note that dietary supplements are not medicines and do not replace drug treatment, but can help to fill the deficiency of the necessary substances and support the natural protective functions of the body. Before you start taking any dietary supplements, it is recommended to consult a doctor in order to exclude contraindications and possible interactions with drugs.

Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant playing a key role in the immune system. It stimulates the production and function of white blood cells (white blood cells), which are necessary to combat infections. Vitamin C also helps to protect the cells from damage caused by free radicals, and is involved in the synthesis of collagen, important for the health of the skin and mucous membranes that are barriers to infections.

The mechanism of action:

Leukocytic stimulation: Vitamin C increases the production and activity of neutrophils, lymphocytes and other leukocytes participating in the immune response.
Antioxidant protection: It neutralizes free radicals that can damage the cells of the immune system and reduce their effectiveness.
Strengthening barriers: Vitamin C is necessary for the synthesis of collagen, which maintains the integrity of the skin and mucous membranes, preventing the penetration of pathogens.

Scientific data:

Numerous studies have shown that the intake of vitamin C can reduce the duration and severity of colds. However, it does not prevent the cold completely, but rather helps the body quickly cope with the infection. The systematic review of the Kochrain Library confirmed that the regular intake of vitamin C can slightly reduce the duration of the cold, but does not reduce the frequency of incidence.

Recommendations for use:

The recommended daily dose of vitamin C for adults is 75-90 mg. During periods of increased incidence, the dose can be increased to 200-500 mg per day, but you should not exceed 2000 mg, as this can cause side effects, such as stomach and diarrhea. Vitamin C is well absorbed in the form of ascorbic acid, but other forms are also available, such as calcium ascorbate and sodium ascorbate, which can be softer for the stomach.

Cautions:

People with kidney diseases should consult a doctor before taking high doses of vitamin C.
Vitamin C can interact with some drugs such as warfarin and aspirin.

Vitamin D (calciferol)

Vitamin D plays an important role in the regulation of the immune system. It activates T cells that are necessary to combat infections, and modulates inflammatory processes. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and other health problems.

The mechanism of action:

Activation of T cells: Vitamin D is necessary for differentiation and activation of T cells that recognize and destroy infected cells.
Modulation of inflammation: It regulates the production of cytokines, inflammation mediators, helping to prevent an excessive inflammatory reaction that can damage the fabric.
Support for barrier function: Vitamin D helps to strengthen epithelial barriers, such as skin and mucous membranes, preventing the penetration of pathogens.

Scientific data:

Numerous studies have shown that vitamin D deficiency is associated with an increased risk of respiratory infections, such as flu and SARS. Met-analyzes confirm that vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D.

Recommendations for use:

The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, many people, especially in regions with insufficient sunlight, need higher doses. A blood test for vitamin D level (25-hydroxyvitamin D) will help determine the optimal dose. Vitamin D3 (cholecalciferol) is the most effective form of vitamin D.

Cautions:

Taking high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood) and other side effects.
People with kidney or parathyroid diseases should consult a doctor before taking vitamin D.

Zinc

Zinc is a trace element necessary for the normal functioning of the immune system. It is involved in the development and functions of immune cells, such as T cells and B-cells, and plays a role in inflammatory processes. Zinc deficiency can lead to a weakening of immunity and increased susceptibility to infections.

The mechanism of action:

Development of immune cells: Zinc is necessary for the development and differentiation of T cells and B cells, which play a key role in adaptive immune response.
The function of immune cells: It supports the activity of neutrophils, macrophages and NK cells involved in an innate immune response.
Regulation of inflammation: Zinc helps to regulate the production of cytokines, preventing an excessive inflammatory reaction.

Scientific data:

Studies have shown that zinc intake can reduce the duration and severity of colds. The meta-analyzes confirm that the intake of zinc candies during the first days of the cold can reduce the symptoms and accelerate recovery.

Recommendations for use:

The recommended daily zinc dose for adults is 8-11 mg. During periods of increased incidence, the dose can be increased to 15-25 mg per day, but you should not exceed 40 mg, as this can cause side effects, such as nausea and stomach disorder. Zinc is available in various forms, such as zinc gluconate, zinc sulfate and zinc picoline.

Cautions:

Taking high doses of zinc can reduce the absorption of copper and iron.
Zinc can interact with some drugs such as antibiotics and diuretics.

Selenium

Selenium is a trace element with antioxidant properties and necessary for the normal functioning of the immune system. It participates in the work of enzymes that protect the cells from damage caused by free radicals and supports the function of immune cells.

The mechanism of action:

Antioxidant protection: Selenium is a component of glutathioneperoxidase, an enzyme that neutralizes free radicals and protects cells from oxidative stress.
Support for immune cells: It supports the function of T cells, B-cells and NK cells involved in the immune response.
Regulation of inflammation: Selenium helps regulate the production of cytokines and modulate inflammatory processes.

Scientific data:

Studies have shown that selenium deficiency is associated with an increased risk of infections and autoimmune diseases. Additional taking selenium can improve the immune function, especially in people with a deficiency of this trace element.

Recommendations for use:

The recommended daily dose of selenium for adults is 55 μg. Selenium is available in various forms, such as selenometionine and sodium selenite.

Cautions:

Reception of high doses of selenium can lead to selenosis, a state characterized by hair loss, nail damage and other symptoms.
Selenium can interact with some drugs such as warfarin.

Probiotics

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They improve the intestinal microflora, which plays an important role in the immune system, since most of the immune cells are in the intestines.

The mechanism of action:

Improving intestinal microflora: Probiotics increase the amount of beneficial bacteria in the intestines and suppress the growth of pathogenic microorganisms.
Stimulation of immune cells: They stimulate the production of immunoglobulin A (IGA), which protects the intestinal mucosa from infections.
Modulation of inflammation: Probiotics help to regulate inflammatory processes in the intestines and reduce the risk of developing inflammatory diseases of the intestine.

Scientific data:

Numerous studies have shown that probiotics can reduce the risk of respiratory infections such as colds and influenza. They can also improve the symptoms of allergies and atopic dermatitis.

Recommendations for use:

Choose probiotics containing various strains of bacteria, such as Lactobacillus And Bifidobacterium. The dose of probiotics is measured in a part (colony -forming units). The recommended dose is 1-10 billion CO per day.

Cautions:

In some people, probiotics can cause temporary side effects, such as bloating and gases.
People with a weakened immune system should consult a doctor before taking probiotics.

Room sa

Echinacea is a plant that is traditionally used to strengthen immunity and fight infections. It contains active substances that stimulate immune cells and have anti -inflammatory properties.

The mechanism of action:

Stimulation of immune cells: Echinacea increases the production and activity of macrophages, neutrophils and NK cells.
Antiviral activity: It can inhibit the replication of some viruses, such as the influenza virus and the herpes simplex virus.
Anti -inflammatory action: Echinacea helps reduce inflammation and alleviate the symptoms of infection.

Scientific data:

Studies have shown that echinacea can reduce the duration and severity of colds. However, the results of the studies are contradictory, and additional studies are needed to confirm its effectiveness.

Recommendations for use:

Echinacea is available in various forms, such as capsules, tablets and tinctures. The dosage depends on the shape and concentration of active substances.

Cautions:

Echinacea can cause allergic reactions in some people.
People with autoimmune diseases should consult a doctor before taking Echinacea.

Black Buzina (Sambucus Nigra)

Black Buzina is a plant containing antioxidants and antiviral substances. Black elderberry extract is traditionally used to treat colds and influenza.

The mechanism of action:

Antiviral activity: Black Buzina contains anthocyans that can inhibit the replication of viruses, including the influenza virus.
Antioxidant protection: Anthocyans are also powerful antioxidants that protect the cells from damage caused by free radicals.
Anti -inflammatory action: Black Buzina helps reduce inflammation and alleviate the symptoms of infection.

Scientific data:

Studies have shown that black bezine extract can reduce the duration and severity of the flu. He can also relieve the symptoms of colds, such as cough and runny nose.

Recommendations for use:

Black Buzina is available in various forms, such as syrup, capsules and candies. The dosage depends on the shape and concentration of active substances.

Cautions:

Unripe berries and black bezines contain toxic substances and should not be eaten.
Black Buzina can interact with some drugs such as diuretics.

Beta-glucan

Beta-glucans are polysaccharides contained in the cell walls of mushrooms, yeast and some cereals. They stimulate the immune system and increase resistance to infections.

The mechanism of action:

Activation of immune cells: Beta-glucans are associated with receptors on the surface of immune cells, such as macrophages and neutrophils, activating them and increasing their activity.
Strengthening the immune response: They stimulate the production of cytokines and antibodies, enhancing the immune response to the infection.
Improving phagocytosis: Beta-glucans improve the ability of immune cells to absorb and destroy pathogens.

Scientific data:

Studies have shown that beta-glucans can reduce the risk of respiratory infections, such as colds and influenza. They can also improve the symptoms of allergies and asthma.

Recommendations for use:

Beta-glucans are available in various forms, such as capsules and powders. The dosage depends on the source and concentration of active substances.

Cautions:

In some people, beta-glucans can cause temporary side effects, such as bloating and gases.
People with autoimmune diseases should consult a doctor before taking beta-glucans.

Garlic (Allium sativum)

Garlic is a plant with antibacterial, antiviral and antioxidant properties. It contains allicin, an active substance that stimulates the immune system and fights infections.

The mechanism of action:

Antibacterial activity: Allicine suppresses the growth of many bacteria, including Staphylococcus aureus And They exhibited chill.
Antiviral activity: It can inhibit the replication of some viruses, such as the influenza virus and the herpes simplex virus.
Stimulation of immune cells: Garlic increases the production and activity of NK cells and macrophages.

Scientific data:

Studies have shown that garlic can reduce the duration and severity of colds. It can also reduce the risk of infection with infections of the upper respiratory tract.

Recommendations for use:

Garlic can be eaten fresh or in the form of additives, such as capsules and tablets.

Cautions:

Garlic can cause stomach irritation in some people.
It can interact with some drugs such as warfarin and anticoagulants.

Lacterrin

Lacterrin — protein contained in mammalian milk, as well as in other biological fluids, such as saliva and tears. It has antibacterial, antiviral, antifungal and immunomodulating properties.

The mechanism of action:

Antibacterial activity: Lacterrin binds the iron necessary for the growth of bacteria, thereby suppressing their reproduction.
Antiviral activity: It can inhibit the penetration of viruses into cells and block their replication.
Immunomodulatory action: Lacterrin stimulates immune cells, such as NK cells and macrophages, and enhances their activity.

Scientific data:

Studies have shown that lactoperrin can reduce the risk of respiratory infections, improve the immune response to vaccination and alleviate the symptoms of inflammatory intestinal diseases.

Recommendations for use:

Lacterrin is available in the form of capsules and powders. The dosage depends on the concentration of the active substance.

Cautions:

In some people, lactoperrin can cause allergic reactions, especially in people with allergies to cow’s milk.
It is not recommended to take lactoperrin simultaneously with iron preparations, as it can reduce their absorption.

Astragalus Mambranaceus root)

Astragal is a plant that is traditionally used in Chinese medicine to strengthen immunity and increase vital tone. It contains polysaccharides, flavonoids and other active substances that stimulate the immune system and have anti -inflammatory properties.

The mechanism of action:

Stimulation of immune cells: Astragal increases the production and activity of T cells, B-cells and NK cells.
Strengthening the immune response: It stimulates the production of cytokines and antibodies, enhancing the immune response to the infection.
Antioxidant protection: Astragal contains antioxidants that protect the cells from damage caused by free radicals.

Scientific data:

Studies have shown that astral can reduce the risk of respiratory infections, improve the immune response in people with a weakened immune system and relieve symptoms of chronic fatigue.

Recommendations for use:

Astragal is available in various forms, such as capsules, tablets and tinctures. The dosage depends on the shape and concentration of active substances.

Cautions:

Astragal can interact with some drugs such as immunosuppressants.
People with autoimmune diseases should consult a doctor before taking Astragal.

The choice of dietary supplements to strengthen immunity should be based on individual needs and health status. It is important to remember that dietary supplements are not panacea and should be used in combination with a healthy lifestyle. Consultation with a doctor will help determine the optimal choice of dietary supplements and avoid possible side effects and interactions with drugs.