The entire article must be written in Russian.

Immunity under protection: the best dietary supplements for adults and children

Part 1: Fundamentals of immunity and the role of dietary supplements

Immunity is a complex and multi -level system of protecting the body from pathogenic microorganisms (viruses, bacteria, fungi, parasites) and other alien agents. This system includes congenital and acquired immunity that work in close interaction.

Inborn immunity -This is the first line of defense represented by physical barriers (skin, mucous membranes), chemical barriers (stomach acidity, enzymes) and immune cells (macrophages, neutrophils, NK cells). He reacts quickly, but nonspecific, that is, to a wide range of threats.

Acquired immunity — This is a more complex system that develops throughout life in response to contact with pathogens. It includes cellular immunity (T-lymphocytes) and humoral immunity (B lymphocytes that produce antibodies). The acquired immunity is more specific and provides long -term protection (immunological memory).

Factors affecting immunity:

Age: The immune system of newborn and elderly people is less effective.
Nutrition: The lack of nutrients, especially vitamins and minerals, weakens the immune system.
Stress: Chronic stress suppresses the immune function.
Dream: The lack of sleep negatively affects the activity of immune cells.
Physical activity: Moderate physical activity strengthen the immunity, and excessive — weaken.
Diseases: Chronic diseases, such as diabetes, HIV, autoimmune diseases, reduce immunity.
Medicines: Some drugs, such as immunosuppressants, suppress the immune system.
Ecology: Environmental pollution negatively affects immunity.

The role of dietary supplements:

Biologically active additives (dietary supplements) can play an important role in maintaining and strengthening immunity, especially in conditions of a deficiency of nutrients, stress or other factors weakening the immune system. Bades are not drugs and are not intended for the treatment of diseases, but they can help optimize the functioning of the immune system, providing the body with the necessary vitamins, minerals, antioxidants and other useful substances.

However, it is important to understand that dietary supplements are an addition to a healthy lifestyle, and not its replacement. Balanced nutrition, sufficient sleep, moderate physical activity and stress management are the basis of severe immunity. Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking drugs.

Part 2: Vitamins and minerals for immunity

Some vitamins and minerals play a key role in the functioning of the immune system. Their deficiency can lead to a weakening of immunity and increased susceptibility to infections.

Vitamin C (ascorbic acid):

Role: A powerful antioxidant protects cells from damage, stimulates the production of leukocytes, is involved in the synthesis of the collagen necessary to maintain the barrier function of the skin and mucous membranes.
Sources: Citrus fruits, kiwi, pepper, broccoli, rose hips.
Deficiency: It can lead to a decrease in immunity, increased susceptibility to colds, scurvy (rarely).
Bad: Are produced in various forms (tablets, capsules, powders, chewing tablets). It is important to choose dietary supplements with optimal dosage and bioavailability.
Recommendations: The recommended daily dose of vitamin C for adults is 90 mg for men and 75 mg for women. During increased incidence, the dose can be increased to 500-1000 mg per day (after consulting a doctor).

Vitamin D (calciferol):

Role: It regulates the immune response, participates in the activation of immune cells (T-lymphocytes), has anti-inflammatory properties.
Sources: Sunlight (synthesis in the skin), oily fish, egg yolk, enriched products (milk, flakes).
Deficiency: Widely distributed, especially in regions with insufficient sunlight. It can lead to a weakening of immunity, increased susceptibility to infections, the risk of developing autoimmune diseases.
Bad: Available in the form of vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D3 is considered more effective.
Recommendations: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). During the deficit, the dose can be increased to 2000-4000 IU per day (under the supervision of a doctor). It is important to control the level of vitamin D in the blood.

Vitamin E (Tokoferol):

Role: A powerful antioxidant protects cells from damage, supports the function of immune cells, improves the reaction to vaccines.
Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
Deficiency: It is rare, but can be observed for violations of fat absorption.
Bad: Released in the form of capsules and oils.
Recommendations: The recommended daily dose of vitamin E for adults is 15 mg.

Zinc:

Role: It is necessary for the normal functioning of immune cells, participates in the synthesis of proteins, has antiviral properties.
Sources: Meat, seafood, nuts, seeds, legumes.
Deficiency: It can lead to a weakening of immunity, growth retardation, disturbance of taste and smell.
Bad: Available in the form of tablets, capsules, syrups.
Recommendations: The recommended daily dose of zinc for adults is 11 mg for men and 8 mg for women.

Selenium:

Role: The antioxidant, participates in the regulation of the immune response, is necessary for the functioning of the thyroid gland.
Sources: Brazilian nuts, seafood, meat, poultry, eggs.
Deficiency: It can lead to weakening of immunity, impaired thyroid function.
Bad: Available in the form of tablets and capsules.
Recommendations: Recommended daily dose of selenium for adults is 55 μg.

Iron:

Role: It is necessary to transfer oxygen, is involved in the functioning of immune cells.
Sources: Red meat, liver, legumes, spinach.
Deficiency: It can lead to anemia, weakening of immunity, increased fatigue.
Bad: Available in the form of tablets, capsules, syrups. It is important to take into account the shape of iron (hemic and non -meter) and the presence of absorption amplifiers (for example, vitamin C).
Recommendations: The recommended daily dose of iron for adults is 8 mg for men and 18 mg for women (to menopause).

Copper:

Role: Participates in the formation of red blood cells, supports the function of the immune system.
Sources: Seafood, nuts, seeds, legumes, liver.
Deficiency: It is rare, but can be observed in some diseases.
Bad: Available in the form of tablets and capsules.
Recommendations: The recommended daily dose of copper for adults is 900 μg.

Part 3: Plant adaptogens and immunomodulators

Plant adaptogens and immunomodulators are plant substances that help the body adapt to stress, increase resistance to infections and strengthen the immune system.

SOUTINATEA:

Action: It stimulates the immune system, increases the activity of immune cells (macrophages, NK cells), has antiviral and anti-inflammatory properties.
Application: Prevention and treatment of colds, influenza, herpes.
Output forms: Extracts, tinctures, capsules, tablets, tea.
Contraindications: Autoimmune diseases, pregnancy, breastfeeding, allergies to plants of the Astro family.
Recommendations: Take in accordance with the instructions.

Ginseng:

Action: Adaptogen, increases stress resistance, improves physical and mental performance, stimulates the immune system.
Application: Prevention and treatment of colds, increased energy and vital tone.
Output forms: Extracts, tinctures, capsules, tablets, tea.
Contraindications: High blood pressure, insomnia, pregnancy, breastfeeding.
Recommendations: Take in accordance with the instructions.

Astragal:

Action: The immunomodulator increases the activity of immune cells, has antiviral and anti -inflammatory properties, antioxidant.
Application: Prevention and treatment of colds, support for immunity in chronic diseases.
Output forms: Extracts, capsules, tablets, tea.
Contraindications: Autoimmune diseases, pregnancy, breastfeeding.
Recommendations: Take in accordance with the instructions.

Garlic:

Action: It has antibacterial, antiviral and antifungal properties, stimulates the immune system.
Application: Prevention and treatment of colds, reduction of blood pressure, improvement of cholesterol.
Output forms: Capsules, tablets, powder.
Contraindications: Diseases of the gastrointestinal tract, taking anticoagulants.
Recommendations: Eat fresh food or in the form of dietary supplements in accordance with the instructions.

Ginger:

Action: It has anti -inflammatory, antioxidant and antimicrobial properties, stimulates the immune system.
Application: Prevention and treatment of colds, reduction of nausea, relief of pain in arthritis.
Output forms: Capsules, tablets, tea, powder.
Contraindications: Gallstone disease, taking anticoagulants.
Recommendations: Eat fresh food or in the form of dietary supplements in accordance with the instructions.

Lacrysa (sweet):

Action: It has antiviral, anti -inflammatory and expectorant properties, stimulates the immune system.
Application: Treatment of cough, colds, peptic ulcer of the stomach.
Output forms: Extracts, syrups, tablets, tea.
Contraindications: High blood pressure, heart disease, pregnancy, breastfeeding.
Recommendations: Take in accordance with the instructions under the supervision of a doctor. Long -term use can lead to side effects.

Part 4: Probiotics and prebiotics for immunity

The intestinal microbiota plays an important role in maintaining immunity. Probiotics (living microorganisms) and prebiotics (food for probiotics) can help strengthen the immune system, improve digestion and general health.

Probiotics:

Action: Improve the balance of intestinal microbiots, stimulate the immune system, increase resistance to infections, and improve digestion.
Types: Lactobacillus, Bifidobacterium, Saccharomyces boulardii.
Application: Prevention and treatment of diarrhea caused by antibiotics, irritable bowel syndrome (SRK), inflammatory intestinal diseases (BCC), and strengthening immunity.
Output forms: Capsules, tablets, powders, yogurts, fermented products.
Recommendations: Choose probiotics with a high content of living bacteria and a variety of strains. Take in accordance with the instructions.

Prebiotics:

Action: They are food for probiotics, stimulate the growth and activity of beneficial bacteria in the intestines, improve digestion, and strengthen immunity.
Types: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state).
Sources: Onions, garlic, Jerusalem artichoke, chicory, bananas, asparagus.
Bad: Available in the form of powders and capsules.
Recommendations: Eat foods rich in prebiotics, or take dietary supplements in accordance with the instructions.

Symbiotics:

Action: Combines probiotics and prebiotics, providing a comprehensive effect on the intestinal microbiota and the immune system.
Output forms: Capsules, powders.
Recommendations: Take in accordance with the instructions.

Part 5: Other dietary supplements for immunity

In addition to vitamins, minerals, plant adaptogens and probiotics, there are other dietary supplements that can help strengthen immunity.

Beta-glucan:

Action: Polysaccharides obtained from mushrooms, yeast and cereals. They stimulate the immune system, increase the activity of immune cells (macrophages, NK cells), have antitumor properties.
Application: Strengthening immunity, prevention and treatment of colds, support for cancer.
Output forms: Capsules, tablets, powders.
Recommendations: Take in accordance with the instructions.

Coenzim Q10 (COQ10):

Action: The antioxidant is necessary for the production of energy in cells, supports the function of the heart and the immune system.
Application: Strengthening immunity, support for cardiovascular diseases, increasing energy and vital tone.
Output forms: Capsules, tablets.
Recommendations: Take in accordance with the instructions.

Omega-3 fatty acids:

Action: They have anti -inflammatory properties, support the function of immune cells, improve the condition of the skin and mucous membranes.
Sources: Fat fish, linseed oil, chia seeds, walnuts.
Bad: Fish oil, krill oil, vegetable sources of Omega-3.
Recommendations: Eat foods rich in omega-3, or take dietary supplements in accordance with the instructions.

Colostrum (colostrum):

Action: Contains antibodies, immune growth factors, vitamins and minerals. Strengthens the immune system, improves digestion, promotes restoration after disease.
Application: Strengthening immunity, prevention and treatment of colds, support for autoimmune diseases.
Output forms: Capsules, powders.
Recommendations: Take in accordance with the instructions.

N-Acetylcistein (NAC):

Action: Antioxidant, mucolytic (dilutes sputum), the precursor of glutathione (powerful antioxidant).
Application: Support for respiratory diseases, detoxification of the body, strengthening immunity.
Output forms: Capsules, powders.
Recommendations: Take in accordance with the instructions.

Part 6: dietary supplements for immunity in children

The immune system of children is in the stage of development and is especially susceptible to external influences. Bades can help strengthen the child’s immunity, especially during the period of active growth, adaptation to kindergarten or school, as well as during seasonal epidemics.

Important factors when choosing dietary supplements for children:

Age: The dosage and form of the release of dietary supplements must correspond to the age of the child.
Composition: The dietary supplement should contain only the necessary ingredients in safe dosages.
Safety: The dietary supplement should be certified and not contain harmful additives.
Taste: The dietary supplement should be pleasant to taste so that the child willingly accept it.
Consultation with a doctor: Before taking any dietary supplements, the child needs to consult a pediatrician.

Vitamins and minerals for children:

Vitamin C: It is necessary to maintain immunity and protection against infections.
Vitamin D: It is important for the normal development of bones and the immune system.
Zinc: It is necessary for the functioning of immune cells and growth.
Vitamin A: Supports the health of the mucous membranes and the immune system.
B vitamins B: Participate in energy metabolism and support the function of immune cells.

Output forms:

Chewing pills
Syrups
Drops
Powders

Plant immunomodulators for children:

SOUTINATEA: It stimulates the immune system and helps to fight infections. (Use with caution and only on the recommendation of a doctor)
Rose hip: The rich source of vitamin C.
Chamomile: It has anti -inflammatory and soothing properties.

Probiotics for children:

Improve digestion and strengthen the immune system.
They help with colic, diarrhea and constipation.
They contain strains specially designed for children.

Important recommendations:

Do not exceed the recommended dosage.
Keep dietary supplements inaccessible to children.
Do not use dietary supplements as a replacement of a balanced diet.
Contact the doctor when any side effects appear.

Part 7: Choosing and applying dietary supplements: Practical advice

The choice and use of dietary supplements is a responsible process that requires an attentive approach. Follow these practical advice to get maximum benefit and avoid possible risks.

1. Consultation with a doctor:

Before starting to take any dietary supplements, especially in the presence of chronic diseases or taking drugs, it is necessary to consult a doctor. The doctor will help to determine your individual needs, evaluate possible risks and choose the optimal dietary supplement scheme.

2. Study of the composition:

Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients in safe dosages. Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.

3. Choosing a manufacturer:

Choose dietary supplements from reliable manufacturers who have a good reputation and meet quality standards. Pay attention to the availability of certificates of conformity.

4. Form of release:

Choose a dietary supplement release form, which is most convenient for you. Chewing tablets, syrups or drops are better for children.

5. Dosage:

Strictly observe the recommended dosage indicated on the packaging. Do not exceed the dose to avoid side effects.

6. Reception time:

Take dietary supplements in accordance with the doctor’s recommendations or instructions. Some dietary supplements are better absorbed during meals, others are on an empty stomach.

7. Duration of admission:

The duration of the administration of dietary supplements can vary depending on the goals and individual characteristics of the body. It is not recommended to take dietary supplements for a long time without a break.

8. Interaction with drugs:

Some dietary supplements can interact with drugs. Tell the doctor about all the dietary supplements that you accept to avoid unwanted interactions.

9. Side effects:

Carefully follow your well -being during the admission of dietary supplements. When any side effects appear, stop taking and consult a doctor.

10. Storage:

Store dietary supplements in accordance with the instructions. It is usually recommended to store them in a cool, dry and dark place inaccessible to children.

11. Balanced nutrition and a healthy lifestyle:

Remember that dietary supplements are an addition to a healthy lifestyle, and not its replacement. Balanced nutrition, sufficient sleep, moderate physical activity and stress management are the basis of severe immunity.

12. Critical thinking:

Be critical of advertising promises. Do not believe everything that is written on the labels. There are no miraculous means that instantly strengthen immunity.

13. Regular examinations:

Pass medical examinations regularly to control your health and timely identify possible problems.

Part 8: Review of popular dietary supplements for immunity (examples)

This section contains examples of popular dietary supplements for immunity available in the market. It is intended for information purposes and is not an advertisement for specific brands.

(Attention: Before you start taking any dietary supplement, consult your doctor!)

For adults:

Solgar Vitamin C 1000 mg: A high dose of vitamin C in a convenient form of tablets.
- Advantages: high concentration, is well absorbed.
- Disadvantages: can cause stomach irritation in sensitive people.
Now Foods Vitamin D-3 5000 IU: Vitamin D3 in high dosage to replenish deficiency.
- Advantages: Effective for increasing vitamin D in the blood.
- Disadvantages: not suitable for prolonged use without control of vitamin D.
Nature’s Bounty Zinc 50 mg: Zinc in a convenient form of tablets.
- Advantages: It is necessary to maintain immunity.
- Disadvantages: can interact with some drugs.
Gaia Herbs Echinacea Supreme: Echinacea extract to strengthen immunity.
- Advantages: organic product, contains several types of echinacea.
- Disadvantages: not recommended for autoimmune diseases.
Renew Life Ultimate Flora Probiotic Extra Care 50 Billion: A probiotic with a high concentration of living bacteria.
- Advantages: a wide range of strains, supports intestinal health.
- Disadvantages: can cause bloating in the first days of administration.
Thorne Research Quercetin Phytosome: Quercetin to support immunity and combat inflammation.
- Advantages: It is well absorbed due to the phytosomal form.
- Disadvantages: can interact with some drugs.

For children:

The Il Crititors Gummy Vits Vitamin C: Chewing tablets with vitamin C for children.
- Advantages: pleasant taste, convenient shape for children.
- Disadvantages: contains sugar.
Nordic Naturals Children’s DHA: Omega-3 fatty acids for children in the form of chewing capsules.
- Advantages: supports the development of brain and immunity.
- Disadvantages: some children may not like the fish taste.
Culturelle Kids Chewables Daily Probiotic: Probiotic for children in the form of chewing tablets.
- Advantages: supports intestinal health and immunity.
- Disadvantages: can cause bloating in the first days of administration.
Sambucol Black Elderberry Syrup: Black elderberry syrup to support immunity.
- Advantages: has antiviral properties.
- Disadvantages: it can be contraindicated in autoimmune diseases (consultation with a doctor is necessary).
ChildLife Essentials Vitamin D3 Drops: Vitamin D3 in the form of drops for children.
- Advantages: Convenient dosage for children of any age.
- Disadvantages: It has no taste, so it can be more difficult to give to children.

It is important to remember:

This list is not exhaustive.
The effectiveness and safety of dietary supplements can vary depending on the individual characteristics of the body.
Before taking any dietary supplements, you need to consult a doctor.

Part 9: Myths and reality about dietary supplements for immunity

Around the dietary supplements for immunity there are many myths and errors. It is important to distinguish the truth from fiction in order to make reasonable decisions about your health.

Myth 1: Dietary dietary supplements can instantly strengthen immunity.

Reality: Immunity is a complex system that requires time and an integrated approach to strengthen. Bades can help optimize the function of the immune system, but are not a miraculous tool.

Myth 2: The larger the dose of vitamin, the better for immunity.

Reality: Excessive doses of vitamins can be harmful to health and cause side effects. It is important to follow the recommended dosage and consult a doctor.

Myth 3: All dietary supplements are equally effective.

Reality: The effectiveness of dietary supplements can vary depending on the composition, the quality of the ingredients, the manufacturer and the individual characteristics of the body.

Myth 4: Dietary dietary supplements can replace medicines.

Reality: Bades are not drugs and are not intended for the treatment of diseases. They can only be used as an addition to the main therapy.

Myth 5: All natural is safe.

Reality: Natural substances can also cause allergic reactions and side effects. It is important to observe caution and consult a doctor.

Myth 6: Dietary supplements have no contraindications.

Reality: Some dietary supplements may have contraindications, especially in the presence of chronic diseases or taking drugs. It is important to study the product information and consult a doctor.

Myth 7: Dietary supplements undergo strict quality control.

Reality: The quality control of dietary supplements can be less strict than the quality control of drugs. It is important to choose dietary supplements from reliable manufacturers and pay attention to the availability of certificates of conformity.

Myth 8: Bades help from all diseases.

Reality: Bades are not a panacea for all diseases. They can help strengthen immunity and improve the overall state of health, but will not replace qualified medical care.

Myth 9: Everything that is sold in a pharmacy is safe.

Reality: Pharmacies sell a wide range of goods, including dietary supplements, which do not always go through strict control. It is important to independently study the product information and consult a doctor.

Myth 10: Dear dietary supplements are always better than cheap.

Reality: The price of dietary supplements is not always an indicator of its quality and efficiency. It is important to pay attention to the composition, manufacturer and the availability of certificates of conformity.

Part 10: Additional measures to strengthen immunity

In addition to taking dietary supplements, there are other important measures that will help strengthen immunity and protect the body from infections.

1. Balanced meals:

Eat a variety of foods rich in vitamins, minerals, antioxidants and fiber. Include fruits, vegetables, whole grain products, legumes, nuts, seeds, fish and low -fat meat in your diet.

2. A sufficient dream:

Try to sleep at least 7-8 hours a day. The lack of sleep weakens the immune system and increases susceptibility to infections.

3. Moderate physical activity:

Regular physical exercises strengthen the immunity and improve the general health. Do sports or exercise at least 30 minutes a day.

4. Stress management:

Chronic stress suppresses the immune system. Find effective ways to manage stress, such as yoga, meditation, walking in nature or communication with friends and relatives.

5. Hygiene:

Wash your hands thoroughly with soap for 20 seconds, especially after visiting public places and before eating. Avoid touching your face with dirty hands.

6. Vaccination:

Make the necessary vaccinations to protect yourself from dangerous infections.

7. Refusal of smoking and abuse of alcohol:

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

8. Maintenance of a healthy weight:

Excess weight and obesity negatively affect the immune function. Try to maintain healthy weight with a balanced diet and physical exertion.

9. Ventilation of the premises:

Prevent the rooms regularly to ensure fresh air access and reduce the concentration of viruses and bacteria.

10. Avoiding contact with sick people:

If possible, avoid contact with sick people to reduce the risk of infection.

11. Sufficient water use:

Support the water balance by consuming at least 1.5-2 liters of water per day.

12. Walks in the fresh air:

Spend the time in the fresh air to get a sufficient amount of vitamin D and improve the total health.

13. Positive attitude:

Support a positive attitude and avoid negative emotions. Positive thinking strengthens the immune system.

14. Regular medical examinations: