Vitamins and dietary supplements for immunity: complex support of the body

Vitamins and dietary supplements for immunity: complex support of the body

I. Understanding immunity: Fundamentals and functions

The immune system is a complex network of cells, tissues and organs working together to protect the body from harmful effects, such as bacteria, viruses, fungi, parasites and other foreign agents known as pathogens. Its main task is to recognize and neutralize these threats, supporting the internal environment of the body in a stable and healthy state. Violations in the work of the immune system can lead to increased susceptibility to infections, autoimmune diseases and other serious health problems.

1.1. Inborn immunity: the first line of defense

Congenital immunity is the first line of protection of the body with which we are born. He reacts quickly and nonspecific to any threats, regardless of whether the body faced them earlier. Components of congenital immunity include:

• Physical barriers: The skin, mucous membranes (respiratory tract, gastrointestinal tract), tears, saliva and other secrets that prevent the penetration of pathogens into the body.
• Cells:
  • Macrophages: Fagocytic cells that absorb and digest pathogens and cell garbage. They also emit cytokines — signal molecules that activate other components of the immune system.
  • Neutrophils: The most numerous leukocytes in the blood, which are also phagocytes and participate in the destruction of bacteria and fungi.
  • Natural killers (NK cells): Cells that destroy infected cells and cancer cells, without requiring preliminary sensitization.
  • Dendritic cells: Cells that capture antigens (parts of pathogens) and represent them with T-lymphocytes, activating adaptive immunity.
• Inflammation: A comprehensive process that mobilizes immune cells to the place of infection or damage. It is characterized by redness, swelling, pain and heat. Inflammation helps to destroy pathogens and restore damaged tissues.
• Squirrels:
  • Complement: The protein system that enhances inflammation opens (covers) pathogens to relieve phagocytosis and directly kills pathogens, forming pores in their membranes.
  • Interferon: Proteins that are produced by cells in response to a viral infection. They inhibit the reproduction of viruses and activate other immune cells.

1.2. Adaptive immunity: targeted protection

Adaptive immunity is a more complex and specific form of immunity, which develops in response to specific antigens. It is characterized by the ability to «remember» pathogens and provide faster and more effective protection when re -contact with them. Adaptive immunity is divided into two main types:

• Cellular immunity: It is carried out by T-lymphocytes.
  • T-Helpers (CD4+): Cells that coordinate the immune response, secreting cytokines that activate other immune cells, including B-lymphocytes and cytotoxic T-lymphocytes.
  • Cytotoxic T-lymphocytes (CD8+): Cells that directly destroy infected cells and cancer cells, recognizing antigens presented on the surface of these cells.
• Humoral immunity: It is carried out in lymphocytes that produce antibodies (immunoglobulins). Antibodies are associated with antigens, neutralize them, oponize them to relieve phagocytosis and activate the complement system. There are various types of antibodies (IGG, IGM, IGA, IGE, IGD), each of which performs certain functions.

1.3. Factors affecting immunity

The state of the immune system is influenced by many factors, including:

• Age: The immune system is the most strong at a young age. With age, the immune function decreases, which makes the elderly more susceptible to infections. In children, the immune system is not yet fully developed, which can also lead to increased susceptibility to certain infections.
• Genetics: Some people are genetically predisposed to certain immune disorders.
• Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immune system.
• Stress: Chronic stress can suppress the immune function.
• Dream: The lack of sleep can weaken the immune system.
• Physical activity: Moderate physical activity can improve the immune function, while excessive physical activity can suppress it.
• Diseases: Some diseases, such as HIV/AIDS, autoimmune diseases and cancer, can weaken the immune system.
• Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
• Bad habits: Smoking and alcohol abuse weaken the immune system.
• Environmental factors: Environmental pollution can weaken the immune system.
• Intestinal microbia: Healthy intestinal microbia plays an important role in maintaining the immune function.

II. Vitamins for immunity: role and sources

Vitamins are organic compounds necessary for the normal life of the body. Many vitamins play an important role in maintaining immune function.

2.1. Vitamin C (ascorbic acid)

• Role: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, which is important to maintain the health of the skin and mucous membranes, which are physical barriers to infection. Vitamin C stimulates the production and activity of leukocytes, including phagocytes and lymphocytes. He also participates in the regulation of inflammatory processes.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), vegetables (bell pepper, broccoli, Brussels cabbage, spinach).
• Deficiency: Vitamin C deficiency can lead to a weakening of the immune system, increased susceptibility to infections, slow healing of wounds, scurvy (bleeding gums, tooth loss, weakness).
• Recommendations: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. In periods of increased incidence or in the presence of risk factors (smoking, stress), the dose can be increased. It is important to consider that vitamin C is water -soluble, so excess is excreted from the body in the urine. An overdose of vitamin C can cause a disorder of the gastrointestinal tract.

2.2. Vitamin D (calciferol)

• Role: Vitamin D plays an important role in the regulation of the immune system. It enhances the function of macrophages and other immune cells, and also modulates inflammatory processes. Vitamin D contributes to the production of antimicrobial peptides that protect against infection. Vitamin D deficiency is associated with an increased risk of respiratory tract infections, autoimmune diseases and other immune disorders.
• Sources: Sunlight (the skin produces vitamin D under the influence of ultraviolet rays), fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).
• Deficiency: Vitamin D deficiency is common, especially in the winter months and among people living in the northern latitudes. Symptoms of vitamin D deficiency may include fatigue, weakness, bones and muscles, increased susceptibility to infections.
• Recommendations: The recommended daily dose of vitamin D depends on the age, lifestyle and state of health. It is usually recommended 600-800 IU (international units) per day for adults. People with vitamin D deficiency may require a higher dose. It is important to consult a doctor to determine the optimal dose. An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.

2.3. Vitamin E (Tocopherol)

• Role: Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also supports the function of immune cells, especially T-lymphocytes. Vitamin E helps to develop antibodies and enhances antiviral immunity.
• Sources: Vegetable oils (sunflower, olive, soybean), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), green leafy vegetables (spinach, broccoli).
• Deficiency: Vitamin E deficiency is rare, but can occur in people with impaired fat absorption. Symptoms of vitamin E deficiency may include muscle weakness, neurological problems and weakening of the immune system.
• Recommendations: The recommended daily dose of vitamin E is 15 mg for adults. An overdose of vitamin E is rare, but can increase the risk of bleeding.

2.4. Vitamin A (Retinol)

• Role: Vitamin A is necessary to maintain the health of the mucous membranes of the respiratory tract, the gastrointestinal tract and eyes, which are important physical barriers to infection. It also supports the function of immune cells, including T-lymphocytes and B-lymphocytes. Vitamin A is involved in the production of antibodies and enhances antiviral immunity.
• Sources: Animal sources (liver, egg yolks, dairy products), plant sources (carrots, sweet potatoes, pumpkin, spinach, broccoli) contain beta-carotene, which turns into vitamin A. in the body.
• Deficiency: Vitamin A deficiency is common in developing countries. Symptoms of vitamin A deficiency may include skin dryness, visual impairment, increased susceptibility to infections and deceleration of growth.
• Recommendations: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important to avoid an overdose of vitamin A, especially pregnant women, as this can lead to congenital defects.

2.5. B vitamins b

• Role: B vitamins play an important role in the metabolism of energy and the functioning of the nervous system. Some B vitamins, such as B6, B12 and folic acid, are also important for immune function.
  • Vitamin B6 (Pyridoxin): It is necessary for the production of leukocytes and antibodies.
  • Vitamin B12 (cobalamin): It is necessary for cell division, including immune cells.
  • Folic acid (vitamin B9): It is necessary for the synthesis of DNA and RNA, which are important for the division and functioning of immune cells.
• Sources:
  • Vitamin B6: Meat, fish, poultry, whole grain products, vegetables (potatoes, bananas).
  • Vitamin B12: Meat, fish, poultry, dairy products, enriched products (vegetable milk).
  • Folic acid: Green leaf vegetables, legumes, citrus fruits, enriched products (bread, cereals).
• Deficiency: B vitamins deficiency can lead to fatigue, weakness, anemia and weakening of the immune system.
• Recommendations: The recommended daily dose of B vitamins depends on the age, gender and health.

III. Minerals for immunity: meaning and sources

Minerals are inorganic substances necessary for the normal life of the body. Some minerals play an important role in maintaining immune function.

3.1. Zinc

• Role: Zinc is necessary for the development and functioning of immune cells, including T-lymphocytes, B-lymphocytes and natural killers. It also participates in the regulation of inflammatory processes and promotes the healing of wounds. Zinc has antiviral properties and can help reduce the duration and severity of colds.
• Sources: Meat (beef, pork, poultry), seafood (oysters, crabs), nuts (cashews, almonds), seeds (pumpkin, sunflower), legumes (beans, lentils), whole grain products.
• Deficiency: Zinc deficiency can lead to a weakening of the immune system, increased susceptibility to infections, slowing down the healing of wounds, loss of appetite and disturbing taste.
• Recommendations: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. Exceeding the recommended dose of zinc can lead to nausea, vomiting, diarrhea and other side effects.

3.2. Selenium

• Role: Selenium is an antioxidant that protects the cells from damage by free radicals. It is also necessary for the functioning of immune cells and antibodies. Selenium can increase antiviral immunity and reduce the risk of chronic diseases.
• Sources: Brazilian nuts, seafood (tuna, shrimp), meat (beef, pork, bird), whole grain products, eggs.
• Deficiency: Selenium deficiency is rare, but can occur in people with violations of the absorption of nutrients. Symptoms of selenium deficiency may include weakening of the immune system, muscle weakness and cardiomyopathy.
• Recommendations: The recommended daily dose of selenium is 55 mcg for adults. An overdose of selenium can lead to nausea, vomiting, diarrhea, hair loss and damage to the nervous system.

3.3. Iron

• Role: Iron is necessary for the transfer of oxygen in the blood and tissues. It also participates in the functioning of immune cells, including T-lymphocytes and macrophages. Iron is necessary for the production of enzymes that participate in an immune response.
• Sources: Meat (beef, pork, poultry), seafood (oysters, mussels), legumes (beans, lentils), green leafy vegetables (spinach, broccoli), enriched products (cereals).
• Deficiency: Iron deficiency (anemia) is a common state. Symptoms of iron deficiency may include fatigue, weakness, pallor of the skin, shortness of breath, dizziness and weakening of the immune system.
• Recommendations: The recommended daily dose of iron is 8 mg for men and 18 mg for women (to menopause). It is important to consider that iron from animal sources (hemic iron) is better absorbed than iron from plant sources (non -meter iron). The assimilation of a non -meter iron can be improved by using it along with products rich in vitamin C. An overdose of iron can lead to nausea, vomiting, constipation and other side effects. In large doses, iron can be toxic.

3.4. Copper

• Role: Copper is necessary for the functioning of enzymes that participate in antioxidant protection and immune response. It also contributes to the production of leukocytes.
• Sources: Seafood (oysters, crabs), nuts (cashews, almonds), seeds (sunflower, pumpkin), legumes (beans, lentils), liver.
• Deficiency: The shortage of copper is rare, but can occur in people with impaired suction of nutrients. Symptoms of copper deficiency may include anemia, weakening of the immune system and neurological problems.
• Recommendations: The recommended daily dose of copper is 900 mcg for adults. An overdose of copper can lead to nausea, vomiting, diarrhea and liver damage.

IV. Bad for immunity: additional support

Biologically active additives (dietary supplements) are products designed to supplement the diet. Some dietary supplements can have a positive effect on the immune system.

4.1. Probiotics

• Role: Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on health. They support the balance of intestinal microflora, which plays an important role in maintaining the immune function. Probiotics can enhance the immune response, reduce the risk of the development of respiratory tract infections and the gastrointestinal tract.
• Sources: Yogurt, kefir, sauer cabbage, kimchi, Miso, as well as dietary supplements containing various probiotics strains (Lactobacillus, Bifidobacterium).
• Recommendations: When choosing a probiotic, it is important to pay attention to strains of microorganisms and their number. It is recommended to consult a doctor or nutritionist to select the most suitable probiotic.

4.2. Prebiotics

• Role: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They contribute to the growth and reproduction of probiotics, improving the balance of intestinal microflora and supporting the immune function.
• Sources: Onions, garlic, asparagus, artichokes, bananas, apples, oats, barley.
• Recommendations: The use of products rich in prebiotics helps maintain intestinal health and strengthen immunity.

4.3. Room sa

• Role: Echinacea is a plant that is traditionally used to strengthen the immune system and prevent colds. It can stimulate the activity of immune cells, such as macrophages and natural killers. Echinacea can help reduce the duration and severity of colds.
• Sources: Bades in the form of tablets, capsules, tinctures and teas.
• Recommendations: Echinacea is not recommended for a long time, as this can lead to a decrease in its effectiveness. It is also not recommended for people with autoimmune diseases.

4.4. Black Buzina (Sambucus Nigra)

• Role: Black Black has antiviral properties and can help reduce the duration and severity of influenza and colds. It contains anti -oxidants that protect the cells from damage by free radicals.
• Sources: Bades in the form of syrups, capsules, candies and teas.
• Recommendations: Black bezin is not recommended to be consumed in raw form, as it contains toxic substances.

4.5. Garlic

• Role: Garlic contains allicin — a compound that has antibacterial, antiviral and antifungal properties. It can stimulate the activity of immune cells and protect against infections.
• Sources: Fresh garlic, dietary supplements in the form of capsules and tablets.
• Recommendations: Eating garlic in food or in the form of dietary supplements can help strengthen the immune system.

4.6. Reishi mushrooms, Shiitaka and Metaca

• Role: These mushrooms contain beta-glucans-polysaccharides, which stimulate the activity of immune cells and enhance the immune response. They can help protect against infections and reduce the risk of chronic diseases.
• Sources: Fresh mushrooms, dietary supplements in the form of capsules, tablets and powders.
• Recommendations: The use of these mushrooms in food or in the form of dietary supplements can help strengthen the immune system.

4.7. Astragal root

• Role: Astragal root is an adaptogen that helps the body adapt to stress and improves immune function. It can stimulate the activity of immune cells and enhance antiviral immunity.
• Sources: Bades in the form of capsules, tablets, tinctures and teas.
• Recommendations: Astragal root is not recommended for a long time, as this can lead to a decrease in its effectiveness.

4.8. Colostrum (colostrum)

• Role: Colostrum is the first milk that is produced in mammals after childbirth. It contains antibodies, immune factors and growth factors that strengthen the immune system and protect against infections.
• Sources: Bades in the form of capsules and powders.
• Recommendations: Colostrum can be useful for people with a weakened immune system or for the prevention of infections.

V. Practical recommendations for maintaining immunity

In addition to taking vitamins and dietary supplements, a healthy lifestyle and proper nutrition play an important role in maintaining immunity.

5.1. Balanced diet

• Use a variety of products rich in vitamins, minerals and antioxidants.
• Include fruits, vegetables, whole grain products, legumes, nuts, seeds, meat, fish and dairy products in your diet.
• Limit the consumption of processed products, sugar and saturated fats.

5.2. A sufficient dream

• Sleep at least 7-8 hours a day.
• Observe sleep mode, go to bed and wake up at the same time every day.
• Create comfortable sleep conditions, such as silence, darkness and cool temperature.

5.3. Stress management

• Practice relaxation methods such as meditation, yoga or breathing exercises.
• Do a hobby and spend time with friends and family.
• Avoid excessive load and find time for relaxation.

5.4. Regular physical activity

• Do with moderate physical activity of at least 150 minutes a week.
• Include aerobic exercises in your training program, such as walking, running, swimming and riding a bicycle.
• Take strength training at least twice a week.

5.5. Rejection of bad habits

• Do not smoke and avoid passive smoking.
• Limit alcohol use.

5.6. Hygiene observance

• Wash your hands with soap and water regularly, especially after visiting public places, before eating and after coughing or sneezing.
• Avoid touching your face, especially to the eyes, nose and mouth.
• When coughing or sneezing, cover your mouth and nose with a napkin or elbow.

5.7. Vaccination

• Regularly vaccinated from infectious diseases, such as flu and pneumococcal infection.

VI. Features of support for immunity in different periods of life

The needs of the immune system change depending on the age and physiological state of the body.

6.1. Immunity in children

• Breastfeeding is the best way to strengthen immunity in newborns and babies.
• Provide the child with a balanced diet rich in vitamins and minerals.
• Follow the vaccination schedule.
• Limit the child’s contact with sick people.

6.2. Immunity in the elderly

• Maintain a healthy lifestyle, including a balanced diet, sufficient sleep and regular physical activity.
• Take vitamin D and other necessary vitamins and minerals.
• Regularly vaccinated against influenza and pneumococcal infection.
• Avoid stress and maintain social activity.

6.3. Immunity during pregnancy

• Get enough folic acid, iron and other necessary vitamins and minerals.
• Adhere to a balanced diet and a healthy lifestyle.
• Limit contact with sick people.
• Consult a doctor before taking any dietary supplements.

6.4. Immunity during seasonal diseases (flu and SARS)

• Strengthen the immune system using a balanced diet, sufficient sleep and physical activity.
• Take vitamin C, vitamin D and other necessary vitamins and minerals.
• Consider the possibility of taking probiotics, echinacea or black elderberry.
• Follow the rules of hygiene, such as regular hand washing and avoiding touching face.
• Vaccinated from the flu.

VII. Consultation with a doctor

Before taking any vitamins or dietary supplements, to strengthen immunity, it is necessary to consult a doctor or a qualified medical specialist. The doctor will be able to evaluate your health status, identify possible deficits of nutrients and choose the most suitable scheme for taking vitamins and dietary supplements, taking into account your individual needs and characteristics of the body. Self -medication can be dangerous to health.