Immunity under control: Review of the best dietary supplements

Immunity under control: Review of the best dietary supplements

Section 1: Understanding the immune system and factors affecting it

The immune system is a complex mechanism designed to protect the body from pathogenic agents: bacteria, viruses, fungi, parasites and even their own cells that have become abnormal. It functions at several levels, which are both congenital and acquired protection mechanisms.

• Inborn immunity: This is the first line of defense with which the body is faced with a threat. It includes physical barriers (leather, mucous membranes), chemical barriers (saliva, gastric juice) and cell components (macrophages, neutrophils, NK cells). Congenital immunity reacts quickly, but not specific — it attacks any foreign object.

• Acquired immunity: This type of immunity develops in response to a specific antigen (foreign substance). It is provided by lymphocytes-B cells and T cells. B cells produce antibodies that neutralize antigens. T-cells are divided into several types: T-Helpers coordinate the immune response, and T-killers destroy infected cells. Acquired immunity requires time for development, but provides long -term protection (immunological memory).

Factors affecting the immune system:

The state of the immune system depends on many factors that can both strengthen and weaken it. Understanding these factors is critical of maintaining health and preventing diseases.

• Nutrition: Unstable nutrition, a deficiency of vitamins and minerals weaken the immune system. Vitamins A, C, D, E, group B, as well as zinc, selenium, iron and copper are especially important. The lack of protein necessary for building immune cells and antibodies also negatively affects immunity. Excess sugar and processed products can cause inflammation that suppresses immune functions.

• Dream: The lack of sleep (less than 7-8 hours a day) leads to a decrease in the activity of immune cells, a decrease in the production of cytokines (signal molecules of the immune system) and an increase in the level of cortisol (stress hormone), which inhibits immunity.

• Stress: Chronic stress has a destructive effect on the immune system. The cortisol released in response to stress suppresses the activity of immune cells, increases the risk of infectious diseases and autoimmune disorders.

• Physical activity: Moderate physical activity strengthens the immune system, improves blood circulation and lymphatic drainage, helps to remove toxins and increases the activity of immune cells. Excessive physical activity, on the contrary, can weaken the immune system.

• Age: With age, the immune system weakens (immunostation). The activity of immune cells decreases, antibodies decrease and the risk of autoimmune diseases increases.

• Ecology: Environmental pollution (exhaust gases, industrial emissions, pesticides) negatively affects the immune system, causing inflammation and suppressing the activity of immune cells.

• Smoking and alcohol: Smoking damages the lungs and reduces the activity of immune cells, increasing the risk of respiratory infections. Alcohol abuse suppresses the immune system, increases the risk of infections and liver diseases.

• Chronic diseases: Chronic diseases (diabetes, cardiovascular diseases, autoimmune diseases) weaken the immune system and increase the risk of infectious complications.

• Medicines: Some drugs (immunosuppressors, corticosteroids, antibiotics) can suppress the immune system.

Section 2: Classification of dietary supplements for immunity

Biologically active additives (dietary supplements) are concentrated sources of biologically active substances designed for eating. They are not drugs and are not intended for the treatment of diseases, but can be used to maintain health, prevent nutrient deficiency and strengthen the immune system.

Dietary supplements for immunity can be classified into several categories:

• Vitamins:

  • Vitamin C (ascorbic acid): A powerful antioxidant stimulates the production and activity of immune cells, protects the cells from damage to free radicals.
  • Vitamin D (cholegalciferol): It regulates the immune response, participates in the activation of immune cells, reduces the risk of autoimmune diseases.
  • Vitamin A (Retinol): Supports the integrity of the mucous membranes (the first line of protection against infections), stimulates the production of immune cells.
  • Vitamin E (Tokoferol): The antioxidant protects the cells from damage by free radicals, stimulates the immune response.
  • B vitamins B (B6, B12, folic acid): Participate in the metabolism of immune cells, support their activity and function.

• Minerals:

  • Zinc: It is necessary for the normal functioning of immune cells, is involved in the production of antibodies, has antiviral properties.
  • Selenium: The antioxidant protects the cells from damage by free radicals, stimulates the immune response.
  • Iron: It is necessary for the production of hemoglobin, which transfers oxygen to immune cells, is involved in their metabolism.
  • Copper: Participates in antioxidant protection, stimulates the immune response.

• Plant extracts:

  • SOUTINATEA: It stimulates the activity of immune cells, has antiviral and anti -inflammatory properties.
  • Ginseng: Adaptogen, increases the body’s resistance to stress, strengthens the immune system.
  • Garlic: It has antimicrobial and antiviral properties, stimulates the immune response.
  • Ginger: It has anti -inflammatory and antioxidant properties, stimulates the immune response.
  • Turmeric (curcumin): It has anti -inflammatory and antioxidant properties, modulates the immune response.
  • Andrographis blizzard: It has antiviral and anti -inflammatory properties, stimulates the immune response.

• Probiotics and prebiotics:

  • Probiotics: Living microorganisms (bacteria, yeast), which, when used in sufficient quantities have a positive effect on health, including the immune system. They support the balance of intestinal microflora, which plays an important role in the immune response.
  • Prebiotics: Unbertable dietary fibers that serve as food for beneficial bacteria in the intestines, contributing to their growth and reproduction.

• Other dietary supplements:

  • Beta-glucan: Polysaccharides obtained from mushrooms, yeast or oats stimulate the activity of immune cells.
  • Collostum (Colostrum): The first milk produced by mammals after childbirth contains antibodies and immune factors that strengthen the immune system.
  • Omega-3 fatty acids: They have anti -inflammatory properties, modulate an immune response.
  • N-Acetylcistein (NAC): Antioxidant, mucolytic (dilutes sputum), has immunomodulating properties.

Section 3: Review of the best dietary supplements for immunity (with a detailed description and scientific justification)

This section presents an overview of the most effective and scientifically sound dietary supplements to strengthen the immune system. It is important to note that before taking any dietary supplements, it is necessary to consult a doctor.

3.1 Vitamin C (ascorbic acid):

• The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. He also participates in the development of collagen necessary to maintain the integrity of tissues. Vitamin C stimulates the production and activity of leukocytes (especially neutrophils and lymphocytes), increases the level of interferon (antiviral protein) and improves chemotaxis (the ability of immune cells to move to the focus of inflammation).

• Scientific justification: Numerous studies confirm the effectiveness of vitamin C in the prevention and treatment of respiratory infections. The meta-analysis of studies showed that regular intake of vitamin C reduces the duration and severity of the common cold. Other studies have shown that vitamin C can reduce the risk of pneumonia and other infectious diseases.

• Recommendations for use: The recommended daily dose of vitamin C is 75-90 mg for adults. To strengthen immunity and prevention of infections, you can take up to 2000 mg per day. It is important to consider that high doses of vitamin C can cause side effects, such as stomach and diarrhea.

• The best forms of dietary supplements: Ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C. Liposomal vitamin C has a higher bioavailability.

3.2 Vitamin D (cholecalciferol):

• The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It binds to vitamin D receptors on immune cells, such as T cells, B cells and macrophages, modulating their activity. Vitamin D stimulates the production of antimicrobial peptides (for example, Katelicidin) that kill bacteria, viruses and fungi. It also regulates the inflammatory response, preventing an excessive inflammatory reaction that can damage the fabric.

• Scientific justification: Vitamin D deficiency is associated with an increased risk of infectious diseases, including respiratory infections, influenza and tuberculosis. Studies have shown that the intake of vitamin D reduces the risk of respiratory infections, especially in people with vitamin D. Analysis of studies showed that vitamin D reduces the risk of acute respiratory infections by 12%.

• Recommendations for use: The recommended daily dose of vitamin D is 600-800 IU for adults. To maintain the optimal level of vitamin D in the blood (30-50 ng/ml), a higher dose may be required, especially in the winter months. Before taking high doses of vitamin D, it is necessary to consult a doctor and take a blood test to the level of vitamin D.

• The best forms of dietary supplements: Holekalciferol (vitamin D3) is a more effective form than ergocalciferol (vitamin D2).

3.3 zinc:

• The mechanism of action: Zinc plays an important role in the functioning of the immune system. It is necessary for the development and activation of immune cells, such as T cells, B cells and NK cells. Zinc is involved in the development of antibodies and cytokines (signal molecules of the immune system). It also has antiviral properties, inhibiting the replication of some viruses.

• Scientific justification: Zinc deficiency is associated with an increased risk of infectious diseases. Studies have shown that zinc reception reduces the duration and severity of a cold. The meta-analysis of studies showed that zinc reduces the duration of a cold by 1-2 days. Other studies have shown that zinc can reduce the risk of pneumonia in children.

• Recommendations for use: The recommended daily dose of zinc is 8-11 mg for adults. To strengthen immunity and prevention of infections, you can take up to 40 mg of zinc per day. It is important to consider that high doses of zinc can cause side effects, such as nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can lead to copper deficiency.

• The best forms of dietary supplements: Zinc Gluconate, Zinc Picoline, zinc citrate, zinc acetate. Qing Picoline has a higher bioavailability.

3.4 Sprostya:

• The mechanism of action: Echinacea stimulates the activity of immune cells, such as macrophages, NK cells and T cells. It also increases the production of cytokines (signal molecules of the immune system). Echinacea has antiviral and anti -inflammatory properties.

• Scientific justification: Studies have shown that echinacea can reduce the duration and severity of a cold. The meta-analysis of studies showed that Echinacea reduces the risk of colds by 58%. Other studies have shown that echinacea can alleviate the symptoms of influenza.

• Recommendations for use: Echinacea can be taken in the form of capsules, tablets, tinctures or tea. The recommended dose varies depending on the form of release. It is important to follow the instructions on the packaging.

• The best forms of dietary supplements: Echinacea extract of purple (Echinacea Purpurea), echinacea extract of narrow -leaved (Echinacea Angustifolia).

3.5 probiotics:

• The mechanism of action: Probiotics support the balance of intestinal microflora, which plays an important role in the immune response. They stimulate the production of immune cells, such as T cells and B cells, and increase antibodies. Probiotics also strengthen the barrier function of the intestine, preventing the penetration of pathogenic microorganisms into the body.

• Scientific justification: Studies have shown that probiotics can reduce the risk of respiratory infections such as colds and flu. The meta-analysis of studies showed that probiotics reduce the risk of respiratory infections by 47%. Other studies have shown that probiotics can alleviate the symptoms of allergies and autoimmune diseases.

• Recommendations for use: It is recommended to take probiotics containing several strains of bacteria, such as Lactobacillus And Bifidobacterium. It is important to follow the instructions on the packaging.

• The best forms of dietary supplements: Capsules, tablets, powders, liquids.

3.6 beta-glucan:

• The mechanism of action: Beta-glucans stimulate the activity of immune cells, such as macrophages, neutrophils and NK cells. They associate with receptors on immune cells, activating them and increasing their ability to destroy pathogenic microorganisms.

• Scientific justification: Studies have shown that beta-glucans can reduce the risk of respiratory infections, such as colds and influenza. Other studies have shown that beta-glucans can improve the immune response to vaccination.

• Recommendations for use: The recommended dose of beta-glucans varies depending on the source and form of release. It is important to follow the instructions on the packaging.

• The best forms of dietary supplements: Capsules, tablets, powders. Sources: mushrooms (Reishi, Shiitaka, Maitaka), yeast, oats.

Section 4: How to choose the right dietary supplement for immunity

The choice of dietary supplements for immunity is a responsible step that requires a conscious approach and accounting for the individual needs of the body. It is important to understand that dietary supplements are not a panacea, and they should be used in combination with other measures to strengthen immunity, such as balanced nutrition, sufficient sleep and moderate physical activity.

Key factors that should be taken into account when choosing dietary supplements:

• Individual needs: Determine which aspects of immunity require support. For example, if you often catch a cold, you may be useful for dietary supplements with vitamin C, zinc and echinacea. If you suffer from chronic stress, adaptogens can be useful to you, such as ginseng and rhodiola pink.

• Composition and dosage: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals or plant extracts in sufficient dosage. Pay attention to the presence of additional ingredients, such as fillers, preservatives and dyes. It is advisable to choose dietary supplements with a minimum number of additives.

• Bioavailability: Consider the bioavailability (degree of assimilation) of various forms of vitamins and minerals. For example, liposomal vitamin C has a higher bioavailability than ordinary ascorbic acid. Qing Picoline is better absorbed than zinc gluconate.

• Manufacturer: Choose dietary supplements from trusted manufacturers with a good reputation. Pay attention to the availability of quality certificates (for example, GMP — Good Manufacturing Practice) confirming the compliance of the production process with quality standards.

• Reviews: Read the reviews of other customers. This will help you learn about the real experience of using dietary supplements and evaluate its effectiveness.

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor. It will help you determine your individual needs, choose the right dietary supplement and choose the optimal dosage. The doctor will also be able to evaluate possible contraindications and interactions with other drugs.

Beware of fakes:

Put dietary supplements only in trusted pharmacies and online stores. Beware of the fakes and do not buy dietary supplements from dubious sellers. Pay attention to the packaging: it should be holistic, with a clear marking and information about the manufacturer.

Section 5: risks and side effects of dietary supplements for immunity

Despite the fact that dietary supplements are not drugs, they can cause side effects and interact with other drugs. Therefore, it is important to observe caution and take into account possible risks.

The most common side effects of dietary supplements:

• Disorder of the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, abdominal pain.
• Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema, anaphylactic shock.
• Headache, dizziness.
• Insomnia.
• Increased blood pressure.

Interaction with drugs:

Some dietary supplements can interact with drugs, enhancing or weakening their effect. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood). St. John’s wort can reduce the effectiveness of contraceptives and some antidepressants.

Contraindications:

Some dietary supplements are contraindicated in certain diseases and conditions. For example, pregnant and lactating women should take care of dietary supplements with plant extracts with caution. People with autoimmune diseases should consult a doctor before taking dietary supplements stimulating the immune system.

Risks of overdose:

Taking high doses of some vitamins and minerals can be dangerous to health. For example, an overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause serious problems with the kidneys and heart. An overdose of iron can lead to damage to the liver and other organs.

Precautions:

• Do not exceed the recommended dose.
• Do not take a few dietary supplements at the same time without consulting a doctor.
• Tell your doctor about all the dietary supplements you accept.
• Stop taking a dietary supplement and consult a doctor if you have any side effects.
• Keep dietary supplements inaccessible to children.

Section 6: Nutrition and lifestyle to maintain immunity (in addition to dietary supplements)

Bades are only one of the tools for maintaining immunity. A balanced diet and a healthy lifestyle are much more important. Without these foundations, no dietary supplements will be able to provide reliable protection against diseases.

6.1 balanced diet:

• Diversify your diet: Include as many fresh fruits, vegetables, berries, greens, whole grain products, legumes, nuts and seeds in your diet. These products contain many vitamins, minerals, antioxidants and fiber necessary to maintain the immune system.
• Eas enough protein: Protein is necessary for building immune cells and antibodies. Include meat, fish, poultry, eggs, dairy products, legumes and nuts in your diet.
• Limit sugar and processed products: Excess sugar and processed products can cause inflammation that suppresses immune functions.
• Use products rich in probiotics: Sour -milk products (yogurt, kefir, fermented), sauerkraut, kimchi contain beneficial bacteria that support the balance of intestinal microflora and strengthen the immune system.
• Drink enough water: Water is necessary for the normal functioning of all organs and systems, including the immune system. It is recommended to drink at least 1.5-2 liters of water per day.

6.2 Healthy lifestyle:

• Sleep enough: The lack of sleep weakens the immune system. Try to sleep at least 7-8 hours a day.
• Manage stress: Chronic stress has a destructive effect on the immune system. Find the ways to cope with stress, such as meditation, yoga, walking in nature or communication with friends and relatives.
• Take a moderate physical activity: Moderate physical activity strengthens the immune system. Try to engage in physical exercises for at least 30 minutes a day, 5 days a week.
• Refuse smoking and alcohol abuse: Smoking and abuse of alcohol suppress the immune system.
• Proceeds the room regularly: Fresh air helps to improve immunity.
• Follow hygiene rules: Wash your hands with soap regularly, especially after visiting public places and before eating.

Section 7: Immunity and age: Features of support in different periods of life

The needs of the immune system are changing with age. It is important to consider these changes and adapt the strategy for supporting immunity in different periods of life.

7.1 Children:

The immune system of children is not yet fully formed, so they are more susceptible to infectious diseases. Support for children’s immunity includes:

• Breast-feeding: Breast milk contains antibodies and immune factors that strengthen the baby’s immune system.
• Balanced nutrition: Provide the child with a variety of nutrition, rich in vitamins, minerals and antioxidants.
• Vaccination: Vaccination is an effective way to protect against infectious diseases.
• Sufficient sleep: Children need more sleep than adults.
• Limiting contact with sick people.
• Probiotics: It can be useful to maintain intestinal health and strengthen immunity. (Be sure to consult a pediatrician.)

7.2 adults:

Adults usually have a stronger immune system than children, but their immunity can weaken due to stress, improper nutrition, lack of sleep and other factors. Support for adult immunity includes:

• Balanced diet.
• A sufficient dream.
• Stress management.
• Moderate physical activity.
• Refusal of smoking and abuse of alcohol.
• Vaccination (for example, from influenza).
• Bades (if necessary, after consulting a doctor).

7.3 Elderly people:

With age, the immune system weakens (immunostation), which makes the elderly more susceptible to infectious diseases. Support for the immunity of the elderly includes:

• Balanced nutrition: Provide sufficient consumption of protein, vitamins and minerals.
• Vitamin D: Often a deficiency of vitamin D in the elderly, so it is recommended to take additives.
• Vaccination (for example, from influenza, pneumococcal infection).
• Moderate physical activity: Maintain physical activity as far as possible.
• Communication and social activity: Social isolation can negatively affect the immune system.
• Bades (if necessary, after consulting a doctor): Consider the possibility of receiving dietary supplements such as vitamin C, zinc and probiotics.

Section 8: The future of research in the field of dietary supplements and immunity

Studies in the field of dietary supplements and immunity continue to develop, opening new prospects for maintaining health and preventing diseases.

Key research areas:

• Studying the influence of microbioma on the immune system: The intestinal microbia plays an important role in the immune response. Studies are aimed at studying the influence of various probiotics and prebiotics on the composition and function of the microbioma and their impact on immunity.
• Development of personalized approaches to immunity support: Each person has a unique immune system, and the need to support immunity may vary. Research is aimed at developing personalized approaches to supporting immunity based on genetic and other factors.
• Studying the influence of plant extracts on the immune system: Many plant extracts have immunomodulating properties. Research is aimed at studying the mechanisms of action of these extracts and their effectiveness in the prevention and treatment of diseases.
• Development of new dietary supplements to support immunity: Research is aimed at finding new biologically active substances that can strengthen the immune system and protect against diseases.
• Studying the influence of dietary supplements on an immune response to vaccination: Research is aimed at studying how dietary supplements can improve the immune response to vaccination and increase its effectiveness.

Prospects:

Future studies in the field of dietary supplements and immunity will develop more effective and safe strategies for maintaining health and prevention of diseases. Personalized approaches to support for immunity, based on the accounting of the individual needs of the body, will become more common. The new dietary supplements, developed on the basis of the results of recent studies, will help strengthen the immune system and protect against diseases.