Top Badov to strengthen immunity in men: Complete guidance
1. Vitamin D3: sunlight in the capsule
Vitamin D3, often called «solar vitamin», plays a key role in maintaining strong immunity, especially in men. It not only promotes the absorption of calcium and strengthening bones, but also actively participates in the operation of the immune system, modulating its reactions and increasing resistance to infections.
The mechanism of action: Vitamin D3 activates vitamin D (VDR) receptors, which are in many cells, including immune cells, such as T-lymphocytes and macrophages. Activation of VDR stimulates the production of antimicrobial peptides, such as katelicidin and defensins, which directly attack bacteria, viruses and fungi. In addition, vitamin D3 helps regulate inflammatory processes, preventing an excessive reaction of the immune system, which can lead to tissue damage.
Advantages for men:
- Increasing infections resistance: Studies show that sufficient consumption of vitamin D3 reduces the risk of respiratory infections such as flu and SARS.
- Bones’ health support: Vitamin D3 is necessary for the absorption of calcium, which is critical of maintaining bone health and prevention of osteoporosis, especially with age.
- Mood regulation: Vitamin D3 deficiency can be associated with depression and fatigue. Maintaining the optimal level of vitamin D3 can improve mood and overall well -being.
- Support for the cardiovascular system: Some studies indicate a relationship between vitamin D3 deficiency and an increased risk of cardiovascular diseases.
Recommended dosage: The recommended daily dose of vitamin D3 for men is 600-800 IU (international units). However, the need for vitamin D3 can vary depending on age, geographical location, lifestyle and health status. People with vitamin D3 deficiency may require a higher dose that the doctor must prescribe. A blood test for the level of 25 hydroxyvitamin D (25 (OH) D) will help determine the individual need for vitamin D3.
Output forms: Vitamin D3 is available in various forms, including capsules, tablets, chewing tablets, liquids and sprays. Choose high -quality additives from trusted manufacturers. Vitamin D3 is often combined with vitamin K2, which contributes to the correct distribution of calcium in the body.
Side effects and warnings: When taking vitamin D3 in recommended doses, side effects are rare. However, with prolonged use of high doses of vitamin D3, hypercalcemia (increased level of calcium in the blood) can develop, which can lead to nausea, vomiting, weakness and other symptoms. People with kidney diseases, sarcoidosis or other conditions affecting the level of calcium in the body should consult a doctor before taking vitamin D3.
2. Vitamin C: powerful antioxidant and immune booster
Vitamin C, also known as ascorbic acid, is one of the most famous and widely used vitamins to strengthen immunity. It is a powerful antioxidant that protects the cells from damage to free radicals, and also plays an important role in the functioning of the immune system.
The mechanism of action: Vitamin C supports the immune system in several ways:
- Stimulates the production of leukocytes: Vitamin C stimulates the production of leukocytes, such as neutrophils and lymphocytes that play a key role in the fight against infections.
- Improves the function of leukocytes: Vitamin C increases the phagocytic activity of leukocytes, that is, their ability to absorb and destroy pathogens.
- Protects cells from oxidative stress: Vitamin C neutralizes free radicals that can damage the cells and loosen the immune system.
- Participates in the synthesis of collagen: Vitamin C is necessary for the synthesis of collagen, which is an important component of the skin and mucous membranes that form a barrier against the penetration of infections.
Advantages for men:
- Reducing the duration and severity of the cold: Studies show that taking vitamin C in high doses can reduce the duration and severity of the symptoms of colds.
- Protection against chronic diseases: The antioxidant properties of vitamin C help protect cells from damage by free radicals, which can reduce the risk of chronic diseases such as cardiovascular diseases and cancer.
- Support for the health of the skin: Vitamin C is involved in the synthesis of collagen, which is necessary to maintain the health and elasticity of the skin.
- Improving the assimilation of iron: Vitamin C improves the absorption of iron from plant sources, which is especially important for vegetarians and vegans.
Recommended dosage: The recommended daily dose of vitamin C for men is 90 mg. However, to strengthen immunity and prevention of colds, you can take higher doses, up to 1000-2000 mg per day. Divide the dose into several techniques during the day, since vitamin C is water -soluble and does not accumulate in the body.
Output forms: Vitamin C is available in various forms, including tablets, capsules, chewing tablets, powders and sparkling tablets. Effective as ordinary ascorbic acid and the liposomal form of vitamin C, which has better bioavailability.
Side effects and warnings: When taking vitamin C in the recommended doses, side effects are rare. However, when taking high doses of vitamin C, gastrointestinal disorders can occur, such as nausea, diarrhea and abdominal pain. People with kidney diseases, hemochromatosis or glucose-6-phosphate dehydrogenate deficiency should consult a doctor before taking vitamin C.
3. Zinc: Mineral necessary for immune defense
Zinc is an important trace element that plays a key role in the operation of the immune system. It is necessary for the development and functioning of immune cells, and is also involved in many other processes in the body.
The mechanism of action: Zinc maintains the immune system in several ways:
- Supports the development and function of immune cells: Zinc is necessary for the development and functioning of T-lymphocytes, B-lymphocytes and natural killers (NK cells), which play a key role in the fight against infections.
- Participates in the regulation of inflammatory processes: Zinc helps regulate inflammatory processes, preventing an excessive reaction of the immune system, which can lead to tissue damage.
- Protects cells from oxidative stress: Zinc is a component of the antioxidant enzyme of superoxidsmouth (SOD), which protects the cells from damage by free radicals.
- Supports the integrity of the mucous membranes: Zinc is necessary to maintain the integrity of the mucous membranes, such as the mucous membrane of the nose and throat, which form a barrier against the penetration of infections.
Advantages for men:
- Reducing the duration and severity of the cold: Studies show that the use of zinc within the first 24 hours after the appearance of symptoms of a cold can reduce its duration and severity.
- Prostate health support: Zinc plays an important role in the health of the prostate gland and can help reduce the risk of prostatitis and benign prostate hyperplasia (DHCH).
- Improving reproductive function: Zinc is necessary for the production of testosterone and sperm. Zinc deficiency can lead to a decrease in libido and problems with fertility.
- Support for the health of the skin: Zinc plays an important role in the health of the skin and can help in the treatment of acne and other skin diseases.
Recommended dosage: The recommended daily zinc dose for men is 11 mg. However, to strengthen immunity and prevention of colds, you can take higher doses, up to 40 mg per day for a short period of time (no more than a few weeks). Long -term intake of high doses of zinc can lead to copper deficiency.
Output forms: Zinc is available in various forms, including tablets, capsules, candies and liquids. Such forms of zinc are well absorbed as zinc picoline, zinc citrate and zinc gluconate.
Side effects and warnings: When taking zinc in recommended doses, side effects are rare. However, when taking high doses of zinc, gastrointestinal disorders, such as nausea, vomiting and diarrhea, can occur. A long -term use of high doses of zinc can lead to copper deficiency, which can cause anemia and other health problems. People with kidney disease, liver or autoimmune diseases should consult a doctor before taking zinc. Zinc can interact with some drugs such as antibiotics and diuretics.
4. Selenium: antioxidant and regulator of the immune system
Selenium is an important trace element that plays the role of antioxidant and is involved in the regulation of the immune system. It is necessary for the normal functioning of immune cells and protect the body from infections and chronic diseases.
The mechanism of action: Selenium supports the immune system in several ways:
- Participates in the production of antioxidant enzymes: Selenium is a component of glutathioneperoxidase (GPO), an important antioxidant enzyme that protects the cells from damage by free radicals.
- Supports the function of immune cells: Selenium is necessary for the normal operation of T-lymphocytes, B-lymphocytes and natural killers (NK cells), which play a key role in the fight against infections.
- Regulates inflammatory processes: Selenium helps regulate inflammatory processes, preventing the excessive reaction of the immune system, which can lead to tissue damage.
- Improves thyroid function: Selenium is necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of metabolism and immune function.
Advantages for men:
- Strengthening immunity: Selenium helps strengthen the immune system and increase resistance to infections.
- Protection against chronic diseases: The antioxidant properties of selenium help protect cells from damage to free radicals, which can reduce the risk of chronic diseases such as cardiovascular diseases and cancer.
- Prostate health support: Selenium plays an important role in the health of the prostate gland and can help reduce the risk of developing prostate cancer.
- Improving reproductive function: Selenium is necessary for the production of sperm. Selenium deficiency can lead to problems with fertility.
Recommended dosage: The recommended daily dose of selenium for men is 55 μg. However, to strengthen immunity and prevention of chronic diseases, higher doses can be taken, up to 200 μg per day.
Output forms: Selenium is available in various forms, including tablets, capsules and liquids. Seleenomeinin is considered the most bioavailable form of selenium.
Side effects and warnings: When taking selenium in recommended doses, side effects are rare. However, when taking high doses of selenium, nausea, vomiting, diarrhea, hair loss and fragility of nails may occur. A long -term intake of high doses of selenium can lead to selenosis, which can cause neurological symptoms, such as tremor and muscle weakness. People with autoimmune diseases should consult a doctor before taking Selena.
5. Probiotics: friendly bacteria for strong immunity
Probiotics are living microorganisms that, when taking sufficient quantities, have a beneficial effect on the health of the owner. They are «friendly» bacteria that inhabit the intestines and help maintain a healthy microflora. A healthy intestinal microflora plays a key role in strengthening immunity.
The mechanism of action: Probiotics support the immune system in several ways:
- Improve the barrier function of the intestine: Probiotics strengthen the barrier function of the intestine, preventing the penetration of harmful bacteria and toxins into the blood.
- Stimulate immune cells: Probiotics stimulate immune cells, such as T-lymphocytes and B-lymphocytes that play a key role in the fight against infections.
- Compete with harmful bacteria: Probiotics compete with harmful bacteria for nutrients and places of attachment in the intestines, suppressing their growth.
- Produce antimicrobials: Some probiotics produce antimicrobials, such as bacteriocins that kill harmful bacteria.
Advantages for men:
- Strengthening immunity: Probiotics help strengthen the immune system and increase resistance to infections, especially respiratory infections and infections of the gastrointestinal tract.
- Improving digestion: Probiotics help to improve digestion and alleviate the symptoms, such as bloating, constipation and diarrhea.
- Reduction of the risk of allergic reactions: Probiotics can help reduce the risk of allergic reactions, especially in children.
- Support for the health of the genitourinary system: Some probiotics can help prevent genital system infections, such as bacterial vaginosis and thrush.
Recommended dosage: The recommended dose of probiotics varies depending on the strain and the purpose of the reception. It is usually recommended to take from 1 to 10 billion Co (colony -forming units) per day. It is important to choose probiotics containing several strains of bacteria, since different strains have different effects on the body.
Output forms: Probiotics are available in various forms, including capsules, tablets, powders, liquids and yogurts. It is important to choose probiotics from trusted manufacturers that guarantee the viability of bacteria before the expiration of the expiration date.
Side effects and warnings: When taking probiotics, side effects are rare. However, at the beginning of the intake of probiotics, light gastrointestinal disorders, such as bloating and gas formation, may occur. These symptoms usually pass in a few days. People with a weakened immune system or serious diseases should consult a doctor before taking probiotics.
6. Extract of Buzina: Natural Antivirus Shield
Buzina extract, especially black elderberry (Sambucus nigra), has long been used in folk medicine to treat cold and influenza. Modern studies confirm its antiviral and immunostimulating properties.
The mechanism of action: Buzina extract has a positive effect on immunity due to the following mechanisms:
- Inhibition of viruses replication: Active components of an elderberry extract, such as anthocials, block the ability of viruses to penetrate the cells and multiply, thereby reducing the viral load.
- The stimulation of the immune system: Buzina extract stimulates the production of cytokines, which are signal molecules that activate the immune cells and enhance the immune response.
- Antioxidant Protection: Anthocials in the extract of an elderberry have powerful antioxidant properties, protecting the cells from damage by free radicals, which are formed in the process of inflammation and infection.
Advantages for men:
- Reducing the duration and severity of colds and influenza: Numerous studies have shown that taking Buzina extract at the beginning of the disease can reduce the duration of symptoms of colds and influenza by several days and reduce their severity.
- Prevention of respiratory infections: Regular intake of an elderberry extract can help strengthen immunity and reduce the risk of respiratory infections, especially during epidemics.
- Support for the cardiovascular system: Anthocials in extract Buzins can improve the function of blood vessels and reduce the risk of developing cardiovascular diseases.
- Anti -inflammatory action: Buzina extract can help reduce inflammation in the body, which is useful for various diseases associated with inflammation.
Recommended dosage: The recommended dosage of an elderberry extract varies depending on the form of the release and concentration of active components. It is usually recommended to take 15 ml of syrup or 500 mg of an elderberry extract several times a day at the beginning of the disease. For prevention, you can take a lower dose daily.
Output forms: Buzina extract is available in various forms, including syrups, capsules, tablets, candies and teas. It is important to choose products from trusted manufacturers containing standardized buzines extract.
Side effects and warnings: When taking an extract of an elderberry in recommended doses, side effects are rare. However, some people may have light gastrointestinal disorders, such as nausea and diarrhea. It is not recommended to use raw berries of an elderberry, as they contain toxic substances. People with autoimmune diseases should consult a doctor before taking an extract of an elderberry.
7. Beta-glucans: activators of immune cells
Beta -glucans are polysaccharides that are found in the cell walls of bacteria, fungi, yeast and some plants, such as oats and barley. They have powerful immunostimulating properties and can help strengthen the immune system.
The mechanism of action: Beta-glucans activate immune cells in several ways:
- Macrophage stimulation: Beta-glucans are associated with receptors on the surface of macrophages, stimulating their activity and increasing their ability to absorb and destroy pathogens.
- Activation of natural killers (NK cells): Beta-glucans activate NK cells that play a key role in the fight against viral infections and cancer cells.
- Strengthening the production of cytokines: Beta-glucans enhance the production of cytokines, which are signal molecules that activate the immune cells and enhance the immune response.
- Improving the function of dendritic cells: Beta-glucans improve the function of dendritic cells, which play an important role in the presentation of antigens by immune cells and the launch of an immune response.
Advantages for men:
- Strengthening immunity: Beta-glucans help strengthen the immune system and increase resistance to infections, especially respiratory infections and upper respiratory tract infections.
- Reduction of risk of cancer development: Some studies have shown that beta-glucans can help reduce the risk of cancer and improve cancer treatment.
- Improving cholesterol levels: Beta-glucans can help reduce the level of «bad» cholesterol (LDL) and improve the level of «good» cholesterol (HDL).
- Blood sugar regulation: Beta-glucans can help regulate blood sugar and improve insulin sensitivity.
Recommended dosage: The recommended dosage of beta-glucans varies depending on the source and purpose of the reception. It is usually recommended to take from 100 to 500 mg of beta-glucans per day.
Output forms: Beta-glucans are available in various forms, including capsules, tablets and powders. It is important to choose products from trusted manufacturers containing beta-glucans with a high degree of purity and bioavailability.
Side effects and warnings: When taking beta-glucans in recommended doses, side effects are rare. However, some people may have light gastrointestinal disorders, such as bloating and gas formation. People with autoimmune diseases should consult a doctor before taking beta-glucans.
8. N-acetylcystein (NAC): antioxidant and mucolytic for the respiratory tract
N -acetylcysteine (NAC) is a derivative of cysteine amino acids, which has powerful antioxidant and mucolytic properties. It is widely used to treat respiratory tract diseases and to protect the liver from damage.
The mechanism of action: NAC has a positive effect on the immune system and respiratory tract due to the following mechanisms:
- Increase in the production of glutathione: NAC is the predecessor of glutathione, one of the most important antioxidants in the body. Glutation protects the cells from damage by free radicals and plays a key role in the detoxification of the body.
- Sputum thinning: NAC dilutes sputum, facilitating its exit from the respiratory tract.
- Anti -inflammatory action: NAC has anti -inflammatory properties and can help reduce inflammation in the respiratory tract.
- Strengthening the immune response: NAC can strengthen the immune response to viral infections.
Advantages for men:
- Protection against respiratory infections: NAC can help reduce the risk of respiratory infections, especially in people with chronic lung diseases, such as chronic bronchitis and chronic obstructive lung disease (hobble).
- Relief of the symptoms of colds and flu: NAC can help alleviate the symptoms of colds and influenza, such as cough, runny nose and sore throat.
- Liver health support: NAC protects the liver from damage to with toxins and drugs.
- Improving sports results: NAC can help improve sports results, reducing oxidative stress and inflammation caused by intensive training.
Recommended dosage: The recommended NAC dosage varies depending on the purpose of the reception. It is usually recommended to take from 600 to 1800 mg NAC per day.
Output forms: NAC is available in various forms, including capsules, tablets and powders.
Side effects and warnings: When taking NAC in recommended doses, side effects are rare. However, some people may have light gastrointestinal disorders, such as nausea and diarrhea. People with asthma should consult a doctor before taking NAC, as he can cause bronchospasm. NAC can interact with some drugs such as nitroglycerin.
9. Garlic extract: natural antibiotic and immune stimulant
Garlic is a well -known plant that has powerful antibacterial, antiviral and antifungal properties. It is widely used in folk medicine to treat various diseases, including colds, flu and respiratory tract infections.
The mechanism of action: Garlic has a positive effect on the immune system due to the following mechanisms:
- Antimicrobial action: The active components of garlic, such as allicine, kill or suppress the growth of bacteria, viruses and fungi.
- Stimulation of immune cells: Garlic stimulates the activity of immune cells, such as T-lymphocytes, B-lymphocytes and natural killers (NK cells), increasing their ability to fight infections.
- Antioxidant Protection: Garlic contains antioxidants that protect the cells from damage by free radicals.
- Anti -inflammatory action: Garlic has anti -inflammatory properties and can help reduce inflammation in the body.
Advantages for men:
- Strengthening immunity: Garlic helps strengthen the immune system and increase resistance to infections.
- Prevention and treatment of colds and flu: Garlic can help prevent and alleviate the symptoms of colds and influenza.
- Reducing the risk of cardiovascular diseases: Garlic can help reduce cholesterol and blood pressure, thereby reducing the risk of cardiovascular disease.
- Anti -cancer effect: Some studies have shown that garlic can help reduce the risk of developing some types of cancer, such as stomach cancer and colon cancer.
Recommended dosage: It is recommended to use 1-2 cloves of garlic per day. To strengthen immunity, you can take garlic extract in capsules or tablets.
Output forms: Garlic is available in various shapes, including fresh garlic, dried garlic, garlic powder, garlic oil and garlic extract in capsules or tablets.
Side effects and warnings: When using garlic in moderate quantities, side effects are rare. However, some people may have gastrointestinal disorders, such as heartburn and bloating. Garlic can interact with some drugs such as anticoagulants.
10. Quercetin: flavonoid with anti -inflammatory and antivirus properties
Quercetin is a natural flavonoid contained in many fruits, vegetables and plants, such as apples, onions, berries and tea. It has powerful antioxidant, anti -inflammatory and antiviral properties.
The mechanism of action: Quercetin has a positive effect on the immune system due to the following mechanisms:
- Antioxidant Protection: Quercetin protects cells from damage by free radicals.
- Anti -inflammatory action: Quercetin reduces inflammation in the body, blocking the production of pro -inflammatory cytokines.
- Antiviral action: Quercetin inhibits the replication of viruses, such as the influenza virus and the Covid-19 virus.
- Stabilization of mast cells: Quercetin stabilizes fat cells, preventing the release of histamine and other substances that cause allergic reactions.
Advantages for men:
- Strengthening immunity: Quercetin helps strengthen the immune system and increase resistance to infections.
- Prevention and treatment of colds and flu: Quercetin can help prevent and alleviate the symptoms of colds and influenza.
- Reducing the risk of cardiovascular diseases: Quercetin can help reduce cholesterol and blood pressure, thereby reducing the risk of cardiovascular diseases.
- Anti -cancer effect: Some studies have shown that quercetin can help reduce the risk of developing some types of cancer, such as prostate cancer and lung cancer.
Recommended dosage: The recommended quercetin dosage varies depending on the purpose of the intake. It is usually recommended to take from 500 to 1000 mg of quercetine per day.
Output forms: Quercetin is available in various forms, including capsules, tablets and powders.
Side effects and warnings: When taking querecetin in recommended doses, side effects are rare. However, some people may have light gastrointestinal disorders, such as headache and nausea. Quercetin can interact with some drugs such as anticoagulants and cyclosporin. It is advisable to take quercetine with vitamin C to improve its absorption.
These are just ten of the many supplements that may help boost immunity in men. It is important to consult with a healthcare professional before taking any new supplement, especially if you have any underlying health conditions or are taking medications. A healthy diet, regular exercise, sufficient sleep, and stress management are also crucial for maintaining a strong immune system.