Strengthen your immunity: overview of the most popular dietary supplements

Chapter 1: The immune system — the foundation of health

1.1. What is immunity and how does it work?

Immunity is a complex system of protecting the body from foreign agents, such as bacteria, viruses, fungi, parasites and toxins. It consists of many cells, tissues and organs that interact with each other to detect and destroy threats. The immune system has two main branches: congenital immunity and acquired immunity.

1.1.1. Inborn immunity: the first line of defense

Congenital immunity is the first line of protection with which the body is born. He reacts quickly and nonspecific to any invaded agent. The components of congenital immunity include:

Physical barriers: The skin, mucous membranes, tears, saliva and gastric juice prevent the penetration of pathogens into the body.
Cells: Fagocytes (for example, macrophages and neutrophils) absorb and destroy microorganisms. Natural killers (NK cells) destroy infected cells.
Inflammation: An inflammatory reaction is a protective mechanism that attracts immune cells to the place of infection and promotes healing.
Complement: The complement system is a cascade of proteins that help destroy microorganisms and cause inflammation.

1.1.2. Acquired immunity: specific protection

Acquired immunity develops after the influence of pathogens or vaccination. It is characterized by specificity and memory. The components of the acquired immunity include:

B-lymphocytes (B cells): They produce antibodies — proteins that are associated with antigens (unique molecules on the surface of pathogens) and neutralize them or noted for the destruction of other immune cells.
T-lymphocytes (T cells): There are various types of T cells:
- T-Helpers: Help to activate B cells and other immune cells.
- Cytotoxic T cells: Destroy infected cells.
- Regulatory T cells: They suppress the immune response to prevent autoimmune diseases.

1.2. Factors affecting immunity

The immune system is a complex and delicate system that many factors affect. These include:

Age: Immunity is reduced with age, which makes the elderly more susceptible to infections.
Nutrition: Insufficient nutrition 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 exercises can strengthen the immune system, while excessive training can suppress it.
Chronic diseases: Chronic diseases, such as diabetes and HIV, can weaken the immune system.
Medicines: Some drugs, such as corticosteroids, can suppress the immune system.
Environment: The influence of toxins and environmental pollutants can weaken the immune system.
Genetics: Genetic factors can also affect the immune system.

1.3. Signs of weakened immunity

Weakened immunity can manifest itself in various ways. General signs include:

Frequent infections: Frequent colds, flu, urinary tract infections, herpes and other infections.
Slow wound healing: The wounds heal slowly and with difficulty.
Chronic fatigue: A feeling of fatigue and exhaustion, even after rest.
Digestive problems: Diarrhea, constipation, bloating and other digestive problems.
Allergies: Strengthening allergic reactions.
Autoimmune diseases: The development of autoimmune diseases such as rheumatoid arthritis or lupus.

Chapter 2: Dietrs for immunity: review of the most popular

Biologically active additives (dietary supplements) are concentrated sources of nutrients or other substances that have a physiological effect on the body. Many people use dietary supplements to strengthen the immune system. It is important to remember that dietary supplements are not medicines and should not be used to treat diseases. Before taking any dietary supplements, you need to consult a doctor.

2.1. Vitamin C (ascorbic acid)

2.1.1. The role of vitamin C in the immune system: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also participates in the production of collagen, which is necessary for the health of the skin and mucous membranes, which are a barrier to infections. Vitamin C supports the function of immune cells, such as phagocytes and lymphocytes. Studies show that vitamin C can reduce the duration and severity of a cold.

2.1.2. Recommended dosage and sources: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Good sources of vitamin C include citrus fruits, berries, pepper, broccoli and spinach. Bades with vitamin C are available in various forms, including tablets, capsules, powders and sparkling tablets. It is recommended to choose dietary supplements with vitamin C in the form of ascorbic acid or sodium ascorbate.

2.1.3. Precautions and side effects: Vitamin C is usually considered safe, but in high doses (more than 2000 mg per day) it can cause stomach disorder, diarrhea and nausea. Vitamin C can interact with some drugs such as warfarin.

2.2. Vitamin D (calciferol)

2.2.1. The role of vitamin D in the immune system: Vitamin D plays an important role in the regulation of the immune system. It helps to activate immune cells and modulate inflammatory processes. The lack of vitamin D is associated with an increased risk of infections, autoimmune diseases and allergies. Studies show that vitamin D intake can reduce the risk of respiratory infections, especially in people with vitamin D.

2.2.2. Recommended dosage and sources: The recommended daily dose of vitamin D is 600 IU (international units) for adults. The best source of vitamin D is sunlight. Vitamin D is also contained in oily fish, egg yolks and enriched products. Vitamin D dietary supplements are available in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholelciferol). Vitamin D3 is considered more effective than vitamin D2.

2.2.3. Precautions and side effects: Vitamin D is usually considered safe, but in high doses (more than 4000 IU per day) it can cause hypercalcemia (increased level of calcium in the blood), nausea, vomiting, weakness and dizziness. Vitamin D can interact with some drugs such as diuretics and anticonvulsants.

2.3. Zinc

2.3.1. The role of zinc in the immune system: Zinc is necessary for the normal functioning of immune cells, including T cells, B cells and NK cells. It is involved in the production and activation of these cells. Zinc also has antioxidant properties. Studies show that zinc can reduce the duration and severity of a cold.

2.3.2. Recommended dosage and sources: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. Good zinc sources include meat, poultry, seafood, nuts and seeds. Bades with zinc are available in various forms, including zinc gluconate, zinc sulfate and zinc picoline. Qing Picoline is considered more easily absorbed.

2.3.3. Precautions and side effects: Zinc is usually considered safe, but in high doses (more than 40 mg per day) it can cause nausea, vomiting, diarrhea and dizziness. Long -term intake of high doses of zinc can lead to copper deficiency. Zinc can interact with some drugs such as antibiotics and diuretics.

2.4. Selenium

2.4.1. The role of Selena in the immune system: Selenium is a trace element that plays an important role in the immune system. It is involved in the production of antioxidant enzymes that protect the cells from damage to free radicals. Selenium is also necessary for the normal functioning of immune cells. Studies show that selenium can improve the immune response to vaccines.

2.4.2. Recommended dosage and sources: The recommended daily dose of selenium is 55 mcg for adults. Good sources of selenium include Brazilian nuts, tuna, eggs and sunflower seeds. Bades with selenium are available in the form of selenometionine and selenite sodium. Seleenomeininin is considered more easily absorbed.

2.4.3. Precautions and side effects: Selenium is usually considered safe, but in high doses (more than 400 mcg per day) it can cause selenosis, which manifests itself in the loss of hair, fragility of nails, nausea and fatigue. Selenium can interact with some drugs such as warfarin.

2.5. Room sa

2.5.1. The role of Echinacea in the immune system: Echinacea is a plant that is traditionally used to strengthen the immune system. It is believed that echinacea stimulates immune cells and increases their activity. Studies show that echinacea can reduce the duration and severity of a cold.

2.5.2. Recommended dosage and output forms: Echinacea is available in various forms, including capsules, tablets, tinctures and teas. The recommended dosage depends on the form of release and concentration of active substances. It is important to follow the instructions on the packaging.

2.5.3. Precautions and side effects: Echinacea is usually considered safe, but can cause allergic reactions in some people. It is not recommended to take echinacea for people with autoimmune diseases. Echinacea can interact with some drugs.

2.6. Probiotics

2.6.1. The role of probiotics in the immune system: Probiotics are living microorganisms that have a positive effect on health when consumed in sufficient quantities. Probiotics improve intestinal health, where most of the immune cells are located. They help to modulate the immune system and strengthen the barrier function of the intestine. Studies show that probiotics can reduce the risk of respiratory infections.

2.6.2. Recommended strains and dosage: There are various probiotics strains, each of which has a different effect on health. Some of the most studied strains for immunity include Lactobacillus rhamnosus GG, Lactobacillus casei, Bifidobacterium lactis And Saccharomyces boulardii. The recommended dosage varies depending on the strain and product. It is important to choose probiotics with a high amount (colony -forming units).

2.6.3. Precautions and side effects: Probiotics are usually considered safe, but can cause temporary side effects, such as bloating and gas formation. People with a weakened immune system should consult a doctor before taking probiotics.

2.7. Garlic

2.7.1. The role of garlic in the immune system: Garlic contains allicin, a substance with antibacterial, antiviral and antifungal properties. Garlic stimulates immune cells and increases their activity. Studies show that garlic can reduce the duration of a cold.

2.7.2. Output forms and dosage: Garlic can be consumed raw, in the form of additives or in dishes. Carbon supplements are available in various forms, including capsules, tablets and powders. The recommended dosage depends on the form of the release and concentration of allicin.

2.7.3. Precautions and side effects: Garlic can cause heartburn, gas formation and unpleasant odor from the mouth. Garlic can interact with some drugs such as warfarin.

2.8. Elder (Sambucus nigra)

2.8.1. The role of an elderberry in the immune system: Buzina is a berry rich in antioxidants, in particular anthocyans. It is believed that Buzina has antiviral properties and can suppress the replication of influenza viruses. Studies show that Buzina can reduce the duration and severity of the influenza.

2.8.2. Output forms and dosage: Buzina is available in various forms, including syrups, capsules, tablets and loafers. The recommended dosage depends on the form of release and concentration of active substances. It is important to follow the instructions on the packaging.

2.8.3. Precautions and side effects: Unfinished berries of an elderberry contain cyanide and can be poisonous. Buzina is usually considered safe if used in a processed form. Buzina can cause light side effects, such as nausea and diarrhea.

2.9. Reishi mushrooms, Shiitaka, Metack

2.9.1. The role of mushrooms in the immune system: The mushrooms of Reishi, Shiitak and Mitak contain beta-glucans, polysaccharides, which stimulate the immune system. Beta-glucans activate immune cells, such as macrophages and NK cells. Studies show that these mushrooms can improve the immune response to vaccines and reduce the risk of infections.

2.9.2. Output forms and dosage: These mushrooms can be consumed fresh, dried form or in the form of additives. Addresses with mushrooms are available in the form of capsules, tablets and powders. The recommended dosage depends on the form of release and concentration of active substances.

2.9.3. Precautions and side effects: Mushrooms of Reishi, Shiitake and Mitaka are usually considered safe, but can cause light side effects, such as stomach disorder. Some people can be allergic to these mushrooms.

2.10. Kurkumin (from turmeric)

2.10.1. The role of curcumin in the immune system: Kurkumin is an active substance contained in turmeric, which has powerful anti -inflammatory and antioxidant properties. Kurkumin modulates the immune system and helps to reduce inflammation. Studies show that curcumin can improve the immune response and reduce the risk of infections.

2.10.2. Output forms and dosage: Turmeric can be used as a seasoning or taken in the form of additives. Flood additives often contain pipin, a substance that improves the absorption of curcumin. The recommended dosage depends on the form of the release and concentration of turcumin.

2.10.3. Precautions and side effects: Kurkumin is usually considered safe, but can cause stomach disorder in some people. Kurkumin can interact with some drugs such as anticoagulants.

Chapter 3: A comprehensive approach to strengthening immunity

Bades can be useful for strengthening immunity, but they should not be the only way. It is important to adhere to an integrated approach, which includes:

3.1. Healthy nutrition:

Use a variety of fruits and vegetables: They are rich in vitamins, minerals and antioxidants.
Eat enough protein: Protein is necessary for the construction and restoration of tissues, as well as for the production of immune cells.
Limit the consumption of sugar, processed products and trans fats: They can weaken the immune system.
Turn on in your diet products rich in fiber: Fiber maintains intestinal health, which is important for immunity.

3.2. Regular physical activity:

Do moderate physical exercises regularly: They strengthen the immune system and reduce the risk of infections.
Avoid excessive training: They can suppress the immune system.

3.3. Sufficient sleep:

Sleep at least 7-8 hours a day: The lack of sleep weakens the immune system.

3.4. Stress management:

Find the ways to control the stress: Chronic stress suppresses the immune function. Try meditation, yoga or other relaxing techniques.

3.5. Refusal of bad habits:

Do not smoke: Smoking damages the lungs and weakens the immune system.
Limit alcohol consumption: Excessive alcohol consumption can suppress the immune system.

3.6. Hygiene:

Wash your hands regularly: This helps to prevent the spread of infections.
Try to avoid contact with sick people.

3.7. Vaccination:

Make all the necessary vaccinations: Vaccines help protect against serious infections.

3.8. Consultation with a doctor:

Discuss with the doctor your lifestyle and health: The doctor can give individual recommendations for strengthening immunity.

Chapter 4: Criteria for choosing high -quality dietary supplements

When choosing dietary supplements for immunity, it is important to pay attention to the following criteria:

4.1. Reputation manufacturer:

Choose dietary supplements from famous and respected manufacturers: Study reviews about the manufacturer and its products.

4.2. Certification:

Look for dietary supplements certified by independent organizations: This guarantees that the product has passed quality testing and cleanliness.

4.3. Composition:

Carefully study the composition of the dietary supplement: Make sure that it contains the necessary ingredients in sufficient doses.
Avoid dietary supplements with artificial additives, dyes and preservatives.

4.4. Output form:

Choose the form of release, which is most convenient for you: Tablets, capsules, powders, liquids.

4.5. Price:

Not necessarily the most expensive dietary supplements are the highest quality: Compare the prices of different manufacturers and pay attention to the ratio of price and quality.

4.6. Reviews:

Read other people’s reviews about the dietary supplement: This will help you make an idea of its effectiveness and safety.

4.7. Consultation with a doctor:

Be sure to consult a doctor before taking any dietary supplement: The doctor will help you choose the right dietary supplement and determine the optimal dosage.

Chapter 5: Research and evidence base

It is important to remember that not all statements about the benefits of the databases for immunity are confirmed by scientific research. Make decisions based on available information and consultations with a doctor. It is necessary to look for dietary supplements, the effectiveness of which is confirmed by clinical trials.

5.1. Meta-analyzes and systematic reviews:

Met-analyzes and systematic reviews combine the results of several studies and allow you to get a more accurate assessment of the effectiveness of Bad.

5.2. Clinical trials:

Clinical trials are studies that evaluate the effectiveness and safety of dietary supplements in humans. Pay attention to the sample size, research design and results.

5.3. Scientific articles:

Read the scientific articles published in the reviewed magazines to learn more about the effectiveness and safety of dietary supplements.

5.4. Authoritative sources of information:

Use authoritative sources of information, such as national healthcare institutions (NIH) and the World Health Organization (WHO), to obtain information about dietary supplements and immunity.

Chapter 6: Cautions and contraindications

Before taking any dietary supplements, it is necessary to take into account possible warnings and contraindications.

6.1. Individual intolerance:

Some people may have individual intolerance to certain dietary supplements.

6.2. Allergic reactions:

Bades can cause allergic reactions in people with allergies to certain products or substances.

6.3. Interaction with drugs:

Bades can interact with some drugs and change their effectiveness or cause side effects.

6.4. Pregnancy and breastfeeding:

Some dietary supplements can be unsafe for pregnant and nursing women.

6.5. Chronic diseases:

People with chronic diseases should consult a doctor before taking any dietary supplements.

6.6. Children and elderly people:

Some dietary supplements may not be recommended for children and the elderly.

Chapter 7: Myths and misconceptions about dietary supplements for immunity

There are many myths and misconceptions about dietary supplements for immunity. It is important to be critical of the information that you receive, and not believe everything that they say.

7.1. Bad can cure any disease:

Bades are not medicines and cannot cure diseases. They can only maintain health and strengthen immunity.

7.2. The larger the dose, the better the effect:

High doses of dietary supplements are not always more effective and can be even harmful.

7.3. All dietary supplements are equally useful:

The effectiveness of dietary supplements depends on the quality of the ingredients, the manufacturer and the individual characteristics of the body.

7.4. Bades have no side effects:

Bades can cause side effects, especially if you are used improperly or when interacting with drugs.

7.5. Bades are a replacement for a healthy lifestyle:

Bades cannot replace healthy nutrition, regular physical activity and sufficient sleep. They only complement a healthy lifestyle.

Chapter 8: Alternative approaches to strengthening immunity

In addition to dietary supplements, there are other approaches to strengthening immunity, such as:

8.1. Traditional medicine:

Traditional medicine offers various herbs and methods of treatment, which can be useful for strengthening immunity. Consult a qualified specialist in traditional medicine.

8.2. Ayurveda:

Ayurveda is an ancient Indian system of medicine, which focuses on the balance of the body, mind and spirit. Ayurvedic practices, such as yoga, meditation and herbal preparations, can be useful for strengthening immunity.

8.3. Traditional Chinese medicine:

Traditional Chinese medicine (TKM) is a system of medicine, which includes acupuncture, herbal preparations and other treatment methods. TCM can be useful for strengthening immunity and treating various diseases.

8.4. Homeopathy:

Homeopathy is a system of medicine that uses very diluted substances to stimulate natural healing processes in the body. The effectiveness of homeopathy is not confirmed by scientific research.

Chapter 9: Current Trends and Innovations

Modern studies in the field of immunology are constantly opening new opportunities for strengthening immunity. Some of the current trends and innovations include:

9.1. Personalized medicine:

Personalized medicine is an approach to treatment, which takes into account the individual characteristics of the body of each person, such as genetics, lifestyle and health status. A personalized approach to strengthening immunity can be more effective than universal recommendations.

9.2. Immunotherapy:

Immunotherapy is a type of treatment that uses the immune system to combat cancer and other diseases. Immunotherapy is a promising area of research, which can lead to new methods of strengthening immunity.

9.3. Microbia:

Microbia is a set of microorganisms that live in our body. Studies show that microbias play an important role in immunity. The development of new methods for improving the health of a microbioma can lead to new ways to strengthen immunity.

9.4. Nanotechnology:

Nanotechnologies are used to develop new drugs and dietary supplements that can increase their effectiveness and safety.

Chapter 10: Conclusion: Invest in your immunity

Strengthening immunity is an important investment in your health and well -being. Adhere to a healthy lifestyle, consult a doctor and choose high -quality dietary supplements, if necessary. Remember that an integrated approach to strengthening immunity is the best way to stay healthy and protected from diseases.