Top dietary supplements to strengthen immunity

Top dietary supplements to strengthen immunity: a full guide for choosing and applying

Section 1: Immunity — the basis of health

Immunity is a complex and multifaceted system of protecting the body from pathogenic agents, such as bacteria, viruses, fungi and parasites. It consists of innate and acquired immunity, which work together to maintain health. Congenital immunity is the first line of defense, which is a barrier (skin, mucous membranes) and non -specific immune cells (macrophages, neutrophils) that respond to any signs of invasion. The acquired immunity develops after contact with a certain pathogen and provides long-term protection (antibodies, T cells).

A weak immunity makes the body vulnerable to infections, leads to frequent diseases, slow recovery, chronic fatigue and a general deterioration in the quality of life. Strengthening immunity is an integrated approach that includes a healthy lifestyle, proper nutrition, sufficient sleep, physical activity and, if necessary, taking biologically active additives (BAD).

1.1 Factors affecting immunity:

Many factors affect the state of the immune system. Understanding these factors will help in developing a strategy for strengthening immunity.

• Nutrition: The lack of vitamins, minerals and other nutrients weakens the immune system. Vitamins A, C, D, E, B vitamins, zinc, selenium and iron are especially important.

• Stress: Chronic stress suppresses the immune function, increasing the risk of infections. The high level of cortisol (stress hormone) inhibits the activity of immune cells.

• Lack of sleep: Insufficient sleep violates the production of cytokines — proteins that regulate the immune response. It is recommended to sleep 7-8 hours a day.

• Physical activity: Moderate physical activity strengthens the immune system, improving blood circulation and stimulating the production of immune cells. Excessive physical activity can, on the contrary, weaken the immune system.

• Age: With age, the immune system weakens (immunocent), which increases the risk of infections and autoimmune diseases.

• Chronic diseases: Diabetes mellitus, cardiovascular diseases, kidney diseases and other chronic diseases weaken the immune system.

• Medication: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.

• Smoking and alcohol: Smoking and alcohol abuse weaken the immune system, increasing the risk of infections and cancer.

• The condition of the intestinal microbiots: The intestines are a home for trillions of microorganisms that play an important role in the regulation of immunity. Dysbacteriosis (violation of the balance of microflora) weakens the immune system.

1.2 Signs of weakened immunity:

Recognition of signs of weakened immunity allows you to take timely measures to strengthen it.

• Frequent colds and flu (more than 3-4 times a year).
• Long course of diseases.
• Slow wound healing.
• Chronic fatigue and weakness.
• Frequent infections (herpes, thrush, fungal diseases).
• Inflammatory intestinal diseases.
• Allergic reactions.
• Autoimmune diseases.

Section 2: Vitamins and minerals for immunity

Vitamins and minerals are indispensable nutrients necessary for the normal functioning of the immune system. They participate in various immune processes, such as antibodies, activation of immune cells and the fight against infections.

2.1 Vitamin C (ascorbic acid):

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also stimulates the production of leukocytes (white blood cells), which play a key role in the fight against infections. Vitamin C promotes the formation of collagen necessary for healing wounds and maintaining the barrier function of the skin and mucous membranes.

• The mechanism of action: Vitamin C is involved in the synthesis of collagen, enhances the phagocytic activity of neutrophils, stimulates the production of interferon and antibodies.
• Indications: Prevention and treatment of colds, strengthening immunity, increasing resistance to infections.
• Recommended dose: 1000-2000 mg per day during the period of illness, 500-1000 mg per day for prevention.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (cranberries, blueberries, strawberries), vegetables (bell pepper, broccoli, spinach).
• Advantages of dietary supplements: Accurate dosage, convenience of admission.
• Side effects: When taking high doses, digestive disorders (diarrhea, nausea) are possible.
• Output forms: Tablets, capsules, powders, chewing tablets, sparkling tablets.

2.2 Vitamin D (calciferol):

Vitamin D plays an important role in the regulation of the immune system. It activates T cells (cells that destroy infected cells) and macrophages (cells that absorb and digest pathogens). Vitamin D also has anti -inflammatory properties. The lack of vitamin D is associated with an increased risk of infections, autoimmune diseases and cancer.

• The mechanism of action: Vitamin D binds to vitamin D receptors on immune cells, regulating the expression of genes associated with the immune response.
• Indications: Prevention and treatment of vitamin D deficiency, strengthening immunity, reducing the risk of upper respiratory tract infections.
• Recommended dose: 2000-5000 IU per day (selected individually on the basis of blood test).
• Sources: Fish oil, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juices). Vitamin D is synthesized in the skin under the influence of sunlight.
• Advantages of dietary supplements: Accurate dosage, convenience of admission, the possibility of taking at any time of the year.
• Side effects: When taking high doses, hypercalcemia is possible (an increased level of calcium in the blood).
• Output forms: Drops, capsules, tablets.

2.3 zinc:

Zinc is an important trace element necessary for the normal functioning of the immune system. It is involved in the development and activation of immune cells, such as T cells and NK cells (natural killers). Zinc also has antioxidant and anti -inflammatory properties. Zinc deficiency weakens the immune system and increases the risk of infections.

• The mechanism of action: Zinc is involved in the development and activation of immune cells, regulates the production of cytokines, has antioxidant and anti -inflammatory properties.
• Indications: Strengthening immunity, prevention and treatment of colds, acceleration of wound healing.
• Recommended dose: 15-30 mg per day.
• Sources: Meat, seafood, nuts, seeds, legumes.
• Advantages of dietary supplements: Accurate dosage, convenience of admission, the possibility of taking at any time of the year.
• Side effects: When taking high doses, digestive disorders (nausea, vomiting) are possible.
• Output forms: Tablets, capsules, syrups, candies.

2.4 Selenium:

Selenium is a trace element that plays an important role in the immune system. It is a component of glutathioneperoxidase — an antioxidant enzyme that protects the cells from damage by free radicals. Selenium also participates in the regulation of the immune response and stimulates the production of antibodies.

• The mechanism of action: Selenium is a component of glutathioneperoxidase, regulates the immune response and stimulates the production of antibodies.
• Indications: Strengthening immunity, prevention of cardiovascular diseases, protecting cells from oxidative stress.
• Recommended dose: 55-200 mcg per day.
• Sources: Brazilian nuts, seafood, meat, eggs, grain.
• Advantages of dietary supplements: Accurate dosage, convenience of admission, the possibility of taking at any time of the year.
• Side effects: When taking high doses, nausea, vomiting, hair loss are possible.
• Output forms: Tablets, capsules.

2.5 Vitamin E (tocopherol):

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also stimulates the production of immune cells and improves their function. Vitamin E enhances the action of other vitamins and minerals, such as vitamin C and selenium.

• The mechanism of action: Vitamin E is a powerful antioxidant, stimulates the production of immune cells and improves their function.
• Indications: Strengthening immunity, protecting cells from oxidative stress, improving the condition of the skin and hair.
• Recommended dose: 15-30 mg per day.
• Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, avocados.
• Advantages of dietary supplements: Accurate dosage, convenience of admission, the possibility of taking at any time of the year.
• Side effects: When taking high doses, digestive disorders are possible.
• Output forms: Capsules, tablets, oil.

2.6 Vitamin A (Retinol):

Vitamin A plays an important role in maintaining the integrity of the mucous membranes, which are the first line of protecting the body from infections. It is also necessary for the normal functioning of immune cells, such as T cells and B cells. Vitamin A deficiency increases the risk of infections, especially respiratory.

• The mechanism of action: Vitamin A maintains the integrity of the mucous membranes, necessary for the normal functioning of immune cells.
• Indications: Strengthening immunity, maintaining the health of the skin and vision.
• Recommended dose: 700-900 mcg per day.
• Sources: The liver, egg yolks, dairy products, orange and yellow vegetables and fruits (carrots, pumpkin, apricots).
• Advantages of dietary supplements: Accurate dosage, convenience of admission, the possibility of taking at any time of the year.
• Side effects: When taking high doses, nausea, vomiting, headache, hair loss are possible.
• Output forms: Capsules, tablets, oil.

2.7 B vitamins B:

B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in energy metabolism and maintaining the health of the nervous system. They are also necessary for the normal functioning of the immune system. Vitamin B6, in particular, is involved in the production of antibodies and activation of immune cells. Vitamin B12 is necessary for cell division, including immune cells.

• The mechanism of action: B vitamins are involved in the metabolism of energy and maintaining the health of the nervous system, necessary for the normal functioning of the immune system.
• Indications: Strengthening immunity, maintaining the health of the nervous system, improving energy metabolism.
• Recommended dose: Depends on the specific vitamin of group B.
• Sources: Meat, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, green leafy vegetables.
• Advantages of dietary supplements: Accurate dosage, convenience of admission, the possibility of taking at any time of the year.
• Side effects: Rarely, digestive disorders are possible.
• Output forms: Tablets, capsules, vitamins of group B.

Section 3: Plant dietary supplement for immunity

Many plants have immunomodulating properties and can be used to strengthen immunity. They contain biologically active substances, such as polysaccharides, flavonoids, terpenoids and alkaloids that stimulate the immune system and have anti -inflammatory properties.

3.1 Socialya:

Echinacea is one of the most popular plants to strengthen immunity. It contains polysaccharides that stimulate the activity of immune cells, such as macrophages and NK cells. Echinacea also has antiviral and antibacterial properties.

• The mechanism of action: Echinacea stimulates the activity of macrophages and NK cells, has antiviral and antibacterial properties.
• Indications: Prevention and treatment of colds, strengthening immunity.
• Recommended dose: Depends on the form of release and concentration of active substances.
• Output forms: Tablets, capsules, tinctures, extracts, teas.
• Advantages: Natural product, well tolerated.
• Side effects: Rarely, allergic reactions are possible.
• Contraindications: Autoimmune diseases, pregnancy, breastfeeding.

3.2 Ginseng:

Ginseng is an adaptogen that helps the body adapt to stress and strengthens the immune system. It contains ginzenosides that stimulate the production of immune cells and improve their function. Ginseng also has antioxidant and anti -inflammatory properties.

• The mechanism of action: Ginseng stimulates the production of immune cells, improves their function, has antioxidant and anti -inflammatory properties.
• Indications: Strengthening immunity, increasing performance, decreased fatigue.
• Recommended dose: Depends on the form of release and concentration of active substances.
• Output forms: Tablets, capsules, tinctures, extracts, teas.
• Advantages: Adaptogen, increases stress resistance.
• Side effects: Insomnia, nervousness, an increase in blood pressure are possible.
• Contraindications: Pregnancy, breastfeeding, increased blood pressure.

3.3 garlic:

Garlic is a well -known tool for strengthening immunity. It contains allicin, which has antibacterial, antiviral and antifungal properties. Garlic also stimulates the activity of immune cells and has antioxidant properties.

• The mechanism of action: Garlic has antibacterial, antiviral and antifungal properties, stimulates the activity of immune cells.
• Indications: Prevention and treatment of colds, strengthening immunity.
• Recommended dose: 1-2 cloves of garlic per day.
• Output forms: Fresh garlic, tablets, capsules, powders, extracts.
• Advantages: Natural product, affordable.
• Side effects: Disgrace of digestion, unpleasant odor from the mouth are possible.
• Contraindications: Diseases of the gastrointestinal tract in the exacerbation stage.

3.4 ginger:

Ginger is a plant with anti -inflammatory and antioxidant properties. It contains a gingerol that has immunomodulating properties and helps to fight infections. Ginger also improves digestion and reduces nausea.

• The mechanism of action: Ginger has anti -inflammatory and antioxidant properties, contains a gingerol that has immunomodulating properties.
• Indications: Prevention and treatment of colds, strengthening immunity, improving digestion.
• Recommended dose: 1-3 grams of fresh ginger per day.
• Output forms: Fresh ginger, dried ginger, tablets, capsules, teas, extracts.
• Advantages: Natural product, affordable.
• Side effects: Disorders, heartburn disorders are possible.
• Contraindications: Diseases of the gastrointestinal tract in the exacerbation stage.

3.5 turmeric:

Turmeric — spices with powerful anti -inflammatory and antioxidant properties. It contains curcumin, which has immunomodulating properties and helps to fight infections. Turmeric also improves digestion and protects the liver.

• The mechanism of action: Curcum has anti -inflammatory and antioxidant properties, contains turmeric, which has immunomodulating properties.
• Indications: Strengthening immunity, maintaining joint health, liver protection.
• Recommended dose: 500-2000 mg of turmeric per day (depending on the form of release).
• Output forms: Powder turmeric, tablets, capsules, extracts.
• Advantages: Natural product, affordable.
• Side effects: Digestive disorders are possible.
• Contraindications: Gall bladder diseases.

3.6 Astragal:

Astragal is a plant that is used in traditional Chinese medicine to strengthen immunity. It contains polysaccharides that stimulate the activity of immune cells and have antiviral properties. Astragal also has adaptogenic properties and helps the body adapt to stress.

• The mechanism of action: Astral stimulates the activity of immune cells, has antiviral and adaptogenic properties.
• Indications: Strengthening immunity, prevention of colds, increasing stress resistance.
• Recommended dose: Depends on the form of release and concentration of active substances.
• Output forms: Tablets, capsules, tinctures, extracts, teas.
• Advantages: Adaptogen, fixes immunity.
• Side effects: Rarely, allergic reactions are possible.
• Contraindications: Autoimmune diseases, pregnancy, breastfeeding.

3.7 rosehip:

Rosehip is a source of vitamin C and other antioxidants. It has anti -inflammatory and immunomodulating properties. Rosehip also improves skin condition and strengthens blood vessels.

• The mechanism of action: Rosehip contains vitamin C and other antioxidants, has anti -inflammatory and immunomodulating properties.
• Indications: Strengthening immunity, prevention of colds, improving the condition of the skin.
• Recommended dose: Depends on the form of the release and concentration of vitamin C.
• Output forms: Syrup, tea, extract, tablets, capsules.
• Advantages: Natural product rich in vitamin C.
• Side effects: Digestive disorders are possible.
• Contraindications: Diseases of the gastrointestinal tract in the exacerbation stage.

Section 4: Probiotics and prebiotics for immunity

The intestines are an important organ of the immune system. It lives trillions of microorganisms (microbiota), which play a key role in the regulation of the immune response. Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on health. Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines.

4.1 probiotics:

Probiotics help to restore and maintain the balance of intestinal microflora, which improves digestion, strengthens the immune system and reduces the risk of infections. They compete with pathogenic bacteria for nutrients and places of attachment to the intestinal mucosa, stimulate the production of antibodies and cytokines, and strengthen the intestinal barrier.

• The mechanism of action: Probiotics restore and support the balance of intestinal microflora, compete with pathogenic bacteria, stimulate the production of antibodies and cytokines, and strengthen the intestinal barrier.
• Indications: Dysbiosis, diarrhea, constipation, strengthening of immunity, prevention of infections.
• Recommended dose: Depends on the strain and the amount of bacteria in addition.
• Sources: Sour -milk products (yogurt, kefir, yogurt), fermented products (sauerkraut, kimchi, Miso), dietary supplements.
• Advantages of dietary supplements: Accurate dosage, convenience of administration, the possibility of choosing bacteria strains.
• Side effects: Rarely, bloating, flatulence is possible.
• Output forms: Capsules, tablets, powders, liquids.
• Important strains: Lactobacillus rhamnosus GG, Lactobacillus acidophilus, Bifidobacterium lactis, Bifidobacterium long.

4.2 Prebiotics:

Prebiotics stimulate the growth and activity of beneficial bacteria in the intestines, which improves digestion and strengthens the immune system. They are fermented by bacteria in the intestines, forming short -chain fatty acids (KCHK), such as butyrate, which have anti -inflammatory properties and nourish the cells of the intestinal mucosa.

• The mechanism of action: Prebiotics stimulate the growth and activity of beneficial bacteria in the intestines, form KCZHK.
• Indications: Dysbiosis, constipation, strengthening of immunity, improving digestion.
• Recommended dose: 3-5 grams per day.
• Sources: Fruits (bananas, apples), vegetables (onions, garlic, asparagus, Jerusalem artichoke), whole grain products (oats, barley), legumes.
• Advantages of dietary supplements: Accurate dosage, convenience of admission, the possibility of taking at any time of the year.
• Side effects: Bloating, flatulence are possible.
• Output forms: Powers, capsules, tablets.
• Important prebiotics: Inulin, fruitoligosaccharides (phos), galactooligosaccharides (state).

4.3 Sinbiotics:

Sinbiotics are a combination of probiotics and prebiotics that work synergistic to improve the intestinal health and strengthen the immune system. Prebiotics serve as food for probiotics, ensuring their growth and activity in the intestines.

• The mechanism of action: Sinbiotics combine the advantages of probiotics and prebiotics, improving intestinal health and strengthening the immune system.
• Indications: Dysbiosis, diarrhea, constipation, strengthening of immunity, prevention of infections.
• Recommended dose: Depends on the strains and the number of bacteria and prebiotics in addition.
• Output forms: Capsules, tablets, powders.
• Advantages: Synergic action improves the survival of probiotics in the intestines.

Section 5: Other dietary supplements for immunity

There are other dietary supplements that can help strengthen immunity, acting on various immune protection mechanisms.

5.1 Beta-glucan:

Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and cereals. They have immunomodulating properties, stimulating the activity of immune cells, such as macrophages and NK cells. Beta-glucans also have anti-inflammatory and antitumor properties.

• The mechanism of action: Beta-glucans stimulate the activity of immune cells, have anti-inflammatory and antitumor properties.
• Indications: Strengthening immunity, prevention of colds, support for cancer.
• Recommended dose: 50-500 mg per day.
• Sources: Yeast, mushrooms (Reishi, Shiitaka, Maitaka), oats, barley.
• Advantages of dietary supplements: Accurate dosage, convenience of admission, the possibility of taking at any time of the year.
• Side effects: Rarely, digestive disorders are possible.
• Output forms: Capsules, tablets, powders.

5.2 Colostum (Colostrum):

Colostrum is the first milk produced by mammals after childbirth. It is rich in antibodies, immunoglobulins, growth factors and other biologically active substances that strengthen the immune system and protect against infections.

• The mechanism of action: Colostrum contains antibodies, immunoglobulins, growth factors and other biologically active substances that strengthen the immune system and protect against infections.
• Indications: Strengthening immunity, prevention of infections, support for diseases of the gastrointestinal tract.
• Recommended dose: 1-3 grams per day.
• Sources: Bades based on cow colostrum.
• Advantages of dietary supplements: Rich in antibodies and growth factors.
• Side effects: Rarely, digestive disorders are possible.
• Output forms: Capsules, powders.

5.3 N-Acetylcistein (NAC):

NAC is a derivative of cysteine ​​amino acids, which has mucolytic and antioxidant properties. It helps to dilute sputum and relieve coughing, and also protects the cells from damage to free radicals. NAC is also involved in the synthesis of glutathione — an important antioxidant that plays a key role in the immune system.

• The mechanism of action: NAC has mucolytic and antioxidant properties, is involved in the synthesis of glutathione.
• Indications: Respiratory diseases, strengthening immunity, liver protection.
• Recommended dose: 600-1800 mg per day.
• Output forms: Capsules, tablets, powders.
• Advantages: Sputs sputum, has antioxidant properties.
• Side effects: Digestive disorders, allergic reactions are possible.
• Contraindications: Diseases of the gastrointestinal tract in the exacerbation stage.

5.4 Melatonin:

Melatonin is a hormone produced by the pineal gland, which regulates circus rhythms (sleep-blessing). It also has immunomodulating and antioxidant properties. Melatonin stimulates the activity of immune cells, reduces inflammation and protects cells from damage by free radicals.

• The mechanism of action: Melatonin regulates circadian rhythms, has immunomodulating and antioxidant properties.
• Indications: Sleep disorders, strengthening immunity, protection against oxidative stress.
• Recommended dose: 1-5 mg before bedtime.
• Output forms: Tablets, capsules, liquids.
• Advantages: Regulates sleep, has antioxidant properties.
• Side effects: Drowsiness, headache are possible.
• Contraindications: Autoimmune diseases, pregnancy, breastfeeding.

Section 6: How to choose the right dietary supplement for immunity

The choice of dietary supplements to strengthen immunity is a responsible process that requires attention to details. Incorrect choice may not only not bring benefits, but also harm health.

6.1 selection criteria:

• Composition: Study the composition of dietary supplements. Make sure that it contains the necessary vitamins, minerals or plant extracts in sufficient quantities.

• Dosage: Follow the recommended dosage indicated on the package of dietary supplements. Exceeding the dosage can lead to side effects.

• Output form: Select the output form that is most convenient to you (tablets, capsules, powders, liquids).

• Manufacturer: Give preference to dietary supplements from well -known and reliable manufacturers that guarantee the quality and safety of their products.

• Certification: Make sure that the dietary supplement is certified and complies with quality standards.

• Reviews: Read the reviews of other users about dietary supplements to find out about their experience.

• Consultation with a doctor: Before taking any dietary supplement, consult a doctor, especially if you have chronic diseases or you take other medicines.

6.2 Individual approach:

The choice of dietary supplements to strengthen immunity should be individual and based on your needs and characteristics of the body. Consider your age, gender, state of health, lifestyle and diet.

• Children: For children, it is necessary to choose dietary supplements designed specifically for childhood, taking into account their needs for vitamins and minerals.

• Pregnant and lactating women: Pregnant and nursing women should consult a doctor before taking any dietary supplements.

• Elderly people: Older people need to choose dietary supplements taking into account age -related changes in the body and possible chronic diseases.

• People with chronic diseases: People with chronic diseases need to consult a doctor before taking any dietary supplements in order to avoid undesirable interactions with drugs.

Section 7: Life Life to maintain immunity

Bades can be useful for strengthening immunity, but they are not a replacement for a healthy lifestyle. Proper nutrition, sufficient sleep, physical activity and stress management are the main components of a strong immune system.

7.1 Proper nutrition:

A balanced diet, rich in vitamins, minerals, antioxidants and fiber, is the basis of a strong immune system.

• Eat a lot of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants that protect the cells from damage to free radicals.

• Include proteins in the diet: Proteins are necessary for the production of antibodies and other immune cells.

• Limit sugar and processed products: Sugar and processed products can suppress immune