Dad for immunity: Advantages and disadvantages

Dad for immunity: Advantages and disadvantages

Introduction: Immunity is the basis of health

The immune system is a complex complex of organs, cells and processes that protect the body from pathogenic agents, such as bacteria, viruses, fungi and parasites. Effective immunity is key to maintaining health and preventing various diseases, from ordinary colds to more serious conditions, such as autoimmune diseases and cancer. A modern way of life, including stress, improper nutrition, lack of sleep and environmental pollution, can weaken the immune system, making a person more susceptible to diseases. In this regard, many people turn to various means to strengthen immunity, including diet, physical exercises and, which is especially popular, biologically active additives (dietary supplements).

What are dietary supplements? Determination and regulation

Biologically active additives (dietary supplements) are concentrates of natural or identical biologically active substances, intended for direct intake or introduction into food products. They are not drugs and are not intended for the treatment of any diseases. The main goal of dietary supplements is to replenish the deficiency of nutrients, optimization of metabolic processes and maintain the normal function of the body.

In various countries, the regulation of dietary supplements is different. In most cases, dietary supplements are recorded as food products, which implies less stringent safety and efficiency requirements than drugs. This means that dietary supplement manufacturers are not required to conduct clinical trials to prove the effectiveness of their products, it is enough to provide security data and compliance with quality standards.

In Russia, the regulation of dietary supplements is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Before issuing a dietary supplement to the market, there must be state registration, which confirms their compliance with sanitary and epidemiological requirements. However, the responsibility for the safety and efficiency of dietary supplements lies with the manufacturer.

Classification of dietary supplements for immunity

Bades designed to strengthen immunity can be classified according to various criteria, including the composition, mechanism of action and form of release.

• By composition:

  • Vitamins: Vitamin C, Vitamin D, Vitamin E, B vitamins B.
  • Minerals: Zinc, selenium, iron, copper.
  • Plant extracts: Echinacea, ginseng, garlic, ginger, astral.
  • Probiotics and prebiotics: Lactobacteria, bifidobacteria, inulin, fruitoligosaccharides.
  • Amino acids: L Lisin, l-lutamine.
  • Mushrooms: Reishi, Shiitaka, Metack.
  • Fatty acids: Omega-3 fatty acids.
  • Other: Beta-glucans, Coenzyme Q10, collagen.

• By the mechanism of action:

  • Immunomodulator: Substances that affect the activity of the immune system, stimulating or suppressing it. These include echinacea, ginseng, mushrooms.
  • Antioxidants: Substances that protect the cells from damage by free radicals. These include vitamin C, vitamin E, selenium.
  • Prebiotics and probiotics: Substances that support a healthy intestinal microflora, which plays an important role in immunity.
  • Substances that make up the deficit: Vitamins and minerals necessary for the normal function of the immune system.

• By the form of release:

  • Tablets and capsules: Convenient for receiving and dosing.
  • Powders: Can be dissolved in water or other drinks.
  • Liquid forms: They are quickly absorbed.
  • Chewing tablets and loafers: Suitable for children.
  • Marmalade loafers: Popular among children, but can contain a lot of sugar.

Advantages of dietary supplements for immunity

The use of dietary supplements to strengthen immunity can have certain advantages, especially in situations where the body experiences an increased need for certain nutrients or when the immune system is weakened.

• Filling a deficiency of nutrients: The lack of vitamins and minerals, such as vitamin C, vitamin D, zinc and selenium, can negatively affect the immune function. Bades can help replenish this deficit and support the normal operation of the immune system.
• Support for the immune system during the period of disease: During the colds and flu dietary supplements containing vitamin C, echinacea and other immunomodulators, can help accelerate recovery and reduce the severity of symptoms.
• Strengthening immunity during stress: Chronic stress can weaken the immune system. Dietary supplements containing adaptogens, such as ginseng and rhodiola pink, can help the body adapt to stress and support immunity.
• Support for immunity in the elderly: With age, the immune system weakens, which makes the elderly more susceptible to infections. Bades containing vitamin D, zinc and probiotics can help strengthen immunity in older people.
• Improving intestinal microflora: Healthy intestinal microflora plays an important role in immunity. Probiotics and prebiotics can help improve the balance of microflora and support the immune function.
• Antioxidant protection: Free radicals can damage the cells of the immune system. Antioxidants, such as vitamin C, vitamin E and selenium, can protect the cells from damage and support the immune function.
• Prevention of diseases: Regular intake of dietary supplements containing vitamins, minerals and plant extracts can help strengthen immunity and reduce the risk of various diseases.
• Ease of use: Bades are produced in various forms, which makes them convenient for reception. Some dietary supplements can be added to food or drinks, which is especially convenient for children.
• Accessibility: Bad can be purchased in pharmacies, healthy food stores and online.

Disadvantages of dietary supplements for immunity

Despite the potential advantages, the use of dietary supplements to strengthen immunity also has its disadvantages, which must be taken into account before the reception.

• Lack of strict regulation: Unlike drugs, dietary supplements do not go through strict clinical trials to prove effectiveness and safety. This means that dietary supplement manufacturers are not required to provide convincing evidence that their products are really working and do not harm health.
• Insufficient information about the composition and quality: The composition and quality of dietary supplements can vary depending on the manufacturer. Some dietary supplements may contain the ingredients not indicated on the label, or contain the ingredients in quantities other than the declared. This can be a danger to health, especially for people with allergies or other medical conditions.
• Possible side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, allergic reactions and interaction with drugs. It is important to consult a doctor before taking dietary supplements, especially if you have any medical conditions or you take medicines.
• The risk of an overdose: Reception of too much dietary supplements, especially vitamins and minerals, can lead to an overdose and toxic effects. It is important to follow the recommended dosage indicated on the label.
• Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or increasing the risk of side effects. It is important to inform your doctor about all the dietary supplements that you accept in order to avoid unwanted interactions.
• False promises and marketing tricks: The dietary supplement market is often flooded with products with false promises and marketing tricks. Manufacturers can exaggerate the effectiveness of their products and promise unrealistic results. It is important to be critical of advertising of dietary supplements and not believe everything that is written on the label.
• High cost: Some dietary supplements can be quite expensive, especially if they contain rare or expensive ingredients. It is important to compare prices and choose products from trusted manufacturers.
• Lack of proven effectiveness for the treatment of diseases: Bades are not drugs and are not intended for the treatment of any diseases. Do not replace the medicines prescribed by the doctor, dietary supplements.
• The possibility of pollution: Bades can be contaminated with heavy metals, pesticides or other toxic substances. It is important to choose products from trusted manufacturers who are testing for safety and cleanliness.
• Dependence and addiction: Some dietary supplements can cause addiction and addiction, especially if they contain stimulating substances, such as caffeine. It is important to use dietary supplements with caution and not exceed the recommended dosage.

The most popular dietary supplements for immunity: detailed review

The market for immunity is huge, and the choice can be complicated. Consider the most popular and studied dietary supplements used to strengthen immunity.

• Vitamin C (ascorbic acid):

  • Advantages: A powerful antioxidant is involved in the synthesis of collagen, promotes iron absorption, stimulates the function of leukocytes (white blood cells), which play a key role in immune protection. Some studies show that vitamin C can reduce the duration and severity of a cold.
  • Flaws: In large doses, the stomach, diarrhea and the formation of kidney stones can cause. It interacts with some drugs such as warfarin.
  • Recommended dosage: 75 mg for women and 90 mg for men per day. During the period of the disease, the dosage can be increased to 1000-2000 mg per day, but only after consulting a doctor.
  • Sources: Citrus fruits, kiwi, strawberries, bell pepper, broccoli, spinach.

• Vitamin D (cholegalciferol):

  • Advantages: He plays an important role in the regulation of the immune system, participates in the activation of T cells (immune cells that destroy infected cells) and macrophages (cells that absorb pathogens). The lack of vitamin D is associated with an increased risk of infections, autoimmune diseases and cancer. Some studies show that vitamin D intake can reduce the risk of respiratory infections.
  • Flaws: An overdose can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys. It interacts with some drugs such as diuretics.
  • Recommended dosage: 600 IU (international units) for adults per day. People with a lack of vitamin D may require a higher dosage, but only after consulting a doctor.
  • Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juices, flakes).

• Zinc:

  • Advantages: It is necessary for the normal function of the immune system, is involved in the development and activation of immune cells, has antioxidant properties and helps to protect the cells from damage. The deficiency of zinc is associated with an increased risk of infections, slowed down wound healing and growth disorders. Some studies show that zinc intake can reduce the duration and severity of a cold.
  • Flaws: In large doses, a stomach disorder, nausea, vomiting and violation of copper assimilation can cause. It interacts with some drugs such as antibiotics.
  • Recommended dosage: 8 mg for women and 11 mg for men per day. During the period of the disease, the dosage can be increased to 40 mg per day, but only shortly and after consulting a doctor.
  • Sources: Oysters, beef, bird, nuts, seeds, legumes, whole grains.

• Selenium:

  • Advantages: It is important for the normal function of the immune system, is involved in the production of antibodies and the activation of immune cells, has antioxidant properties and helps to protect the cells from damage. The lack of selenium is associated with an increased risk of infections, autoimmune diseases and cancer.
  • Flaws: An overdose can lead to selenosis, which manifests itself in the form of hair loss, fragility of nails, skin rashes, nausea and neurological disorders.
  • Recommended dosage: 55 μg per day for adults.
  • Sources: Brazilian walnut, tuna, turkey, beef, eggs, sunflower seeds.

• SOUTINATEA:

  • Advantages: A plant immunomodulator stimulates the activity of the immune system, increases the number of leukocytes and activates macrophages. Some studies show that echinacea can reduce the duration and severity of the cold and influenza.
  • Flaws: It can cause allergic reactions, especially in people with allergies to plants of the Astrov family (chamomile, calendula, ragweed). It is not recommended to be taken with autoimmune diseases during pregnancy and breastfeeding.
  • Recommended dosage: Depends on the type and shape of Echinacea. Follow the instructions on the packaging.
  • Sources: Extracts of the roots and aboveground parts of Echinacea.

• Probiotics:

  • Advantages: Living microorganisms that benefit health, improving the balance of intestinal microflora. Healthy intestinal microflora plays an important role in immunity, protecting against pathogenic microorganisms and stimulating immune cells. Some studies show that probiotics can reduce the risk of respiratory infections and improve digestion.
  • Flaws: They can cause stomach disorder, bloating and gas formation, especially at the beginning of the intake. It is not recommended to accept people with a weakened immune system.
  • Recommended dosage: Depends on the type and strain of probiotics. Follow the instructions on the packaging.
  • Sources: Kefir, yogurt, quake hood, kimchi, kombucha.

• Beta-glucan:

  • Advantages: Polysaccharides contained in the cell walls of mushrooms, yeast and some cereals. They stimulate the activity of the immune system, activate macrophages and other immune cells, increase resistance to infections.
  • Flaws: They can cause stomach disorder and allergic reactions.
  • Recommended dosage: Depends on the source and concentration of beta-glucans. Follow the instructions on the packaging.
  • Sources: Mushrooms (Reishi, Shiitaka, Mitaka), yeast, oats, barley.

• Garlic:

  • Advantages: Contains allicin, a substance with antibacterial, antiviral and antifungal properties. It can help strengthen immunity and reduce the risk of infections. Some studies show that garlic can reduce the duration and severity of a cold.
  • Flaws: It can cause unpleasant odor from the mouth, stomach disorder and heartburn. In large doses, blood can dilute and interact with some drugs.
  • Recommended dosage: 1-2 cloves of garlic per day.
  • Sources: Fresh garlic, garlic powder, garlic oil.

• Ginger:

  • Advantages: Contains gingerol, a substance with anti -inflammatory and antioxidant properties. It can help strengthen immunity, reduce the risk of infections and alleviate the symptoms of colds and influenza.
  • Flaws: It can cause heartburn, stomach disorder and bloating. In large doses, blood can dilute and interact with some drugs.
  • Recommended dosage: 1-2 grams of fresh ginger per day.
  • Sources: Fresh ginger, ginger powder, ginger tea.

• Omega-3 fatty acids:

  • Advantages: Eicopascentaine (EPC) and non -zahexaenic (DGC) acids contained in fish oil have anti -inflammatory properties and can help strengthen immunity. Some studies show that omega-3 fatty acids can reduce the risk of autoimmune diseases and improve the function of immune cells.
  • Flaws: They can cause fishing, stomach disorder and blood thinning. Interact with some drugs such as warfarin.
  • Recommended dosage: 250-500 mg EPK and DGK per day.
  • Sources: Bold fish (salmon, tuna, mackerel, herring), fish oil, linseed oil, walnuts, chia seeds.

How to choose the right dietary supplement for immunity?

The choice of dietary supplement for immunity is a responsible process that requires an attentive approach. Do not rely only on advertising and reviews of other people. It is important to consider the individual characteristics of the body, needs and possible risks.

• Consult a doctor or a qualified specialist: Before taking dietary supplements, it is necessary to consult a doctor or nutritionist. They will help to determine what nutrients you really need, and choose the right dietary supplement, taking into account your individual characteristics and health status.
• Determine your needs: Think about exactly what aspects of immunity you want to support. If you are often sick with colds, dietary supplements containing vitamin C, zinc and echinacea may be useful to you. If you have digestive problems, pay attention to probiotics. If you experience stress, adaptogens can help strengthen immunity.
• Study the composition and dosage: Carefully read the composition of the dietary supplement and make sure that it does not contain the ingredients for which you are allergic or intolerance. Pay attention to the dosage and compare it with the recommended daily norm.
• Choose products from trusted manufacturers: Prefer dietary supplements from well -known and reliable manufacturers who test the safety and quality of their products. Pay attention to the availability of quality and compliance with standards.
• Avoid products with dubious ingredients and promises: Do not buy dietary supplements containing ingredients that are unfamiliar to you or seem dubious. Be careful with products that promise instant and miraculous healing.
• Pay attention to the release form: Select the output form that is convenient for you to use. Tablets, capsules, powders, liquids — the choice depends on your preferences.
• Do not exceed the recommended dosage: Take dietary supplements strictly in accordance with the instructions on the packaging. Do not exceed the recommended dosage to avoid side effects and overdose.
• Follow the reaction of the body: After the start of taking Bad, carefully monitor the reaction of your body. If you have any side effects, stop taking and consult a doctor.
• Do not replace dietary supplements with full nutrition and a healthy lifestyle: Bades are not a replacement for healthy nutrition, regular physical exercises and full sleep. Use dietary supplements as an addition to a healthy lifestyle, and not as its replacement.
• Remember that dietary supplements are not drugs: Do not use dietary supplements to treat any diseases. If you have health problems, consult a doctor.

The role of nutrition and lifestyle in maintaining immunity

Although dietary supplements can be useful to strengthen immunity, they are not a panacea. The basis of healthy immunity is a good nutrition and a healthy lifestyle.

• Full and balanced diet: Use a variety of products rich in vitamins, minerals, antioxidants and fiber. Include fruits, vegetables, berries, whole grains, legumes, nuts, seeds, fish and low -fat meat in your diet. Limit the consumption of processed products, sugar, trans fats and alcohol.
• Regular physical exercises: Physical activity helps to strengthen the immune system, reduce stress and improve the general state of health. Do moderate physical exercises for at least 30 minutes a day, most days of the week.
• Full dream: The lack of sleep can weaken the immune system. Try to sleep at least 7-8 hours a day.
• Stress management: Chronic stress can negatively affect immunity. Use relaxation methods such as meditation, yoga, breathing exercises and communication with loved ones to cope with stress.
• Refusal of smoking and restriction of alcohol use: Smoking and excessive alcohol use weaken the immune system and increase the risk of infections.
• Regular hand washing: Regular washing of hands with soap helps to prevent the spread of infections.
• Vaccination: Vaccination is an effective way to protect against many infectious diseases. Follow the recommendations of a vaccination doctor.
• Preventive examinations: Regular preventive examinations of a doctor help to identify health problems at an early stage and start treatment in a timely manner.

Future areas of dietary supplement research for immunity

Studies in the field of dietary supplements for immunity continue to develop actively. In the future, one can expect the emergence of new and more effective dietary supplements based on scientific data and taking into account the individual characteristics of the body.

• Personalized approach: Development of dietary supplements taking into account genetic characteristics, intestinal microflora and other individual factors.
• Studying the influence of dietary supplements on the immune system at the molecular level: A deeper understanding of the mechanisms of the action of dietary supplements will create more effective and safe products.
• High quality clinical trials: Conducting strict clinical trials to prove the effectiveness and safety of dietary supplements.
• Development of new forms of prolonged dietary supplements: Creation of dietary supplements with improved bioavailability and ease of use.
• Combined dietary supplements: Development of dietary supplements containing a combination of several ingredients with a synergistic effect.
• Using nanotechnologies: The use of nanotechnologies to increase the efficiency and delivery of dietary supplements.

Conclusion: a conscious approach to the use of dietary supplements

Bad for immunity can be a useful addition to a healthy lifestyle, but are not its replacement. It is important to approach their choice consciously and responsibly, given the individual characteristics of the body, needs and possible risks. Consult a doctor or a qualified specialist to choose the right dietary supplement and avoid undesirable consequences. Remember that healthy immunity is the result of an integrated approach, including full nutrition, regular physical exercises, full sleep, stress management and rejection of bad habits.