Dietary supplements for the whole family

Section 1: Immunity and its importance for the whole family

1. Immune system: the basis of health

   • Immunity is a complex complex of protective mechanisms that ensures the body’s resistance to diseases, infections and foreign substances.
   • It includes innate and acquired immunity interacting to protect against threats.
   • Congenital immunity is the first line of defense that reacts non -specific to any pathogens. It includes physical barriers (leather, mucous membranes), cells (macrophages, neutrophils) and proteins (complement).
   • Acquired immunity — develops after contact with the pathogen and forms a specific immune response that provides long -term protection. It includes cellular (T-lymphocytes) and humoral (B lymphocytes, antibodies) immunity.
   • The optimal work of the immune system is critical of the health of the whole family, especially for children, elderly people and people with chronic diseases.
   • Violations of the immune system can lead to frequent colds, infections, allergies and autoimmune diseases.

2. Factors affecting immunity

   • Nutrition: the lack of vitamins, minerals and other nutrients weakens the immune system. Vitamins C, D, E, zinc, selenium, iron and protein are important.
   • Sleep: lack of sleep reduces the number of immune cells and increases susceptibility to infections. It is recommended 7-9 hours of sleep for adults and more for children.
   • Stress: chronic stress suppresses the immune system, increasing the risk of diseases. Stress management methods such as meditation, yoga and physical exercises are important.
   • Physical activity: moderate physical exercises strengthen the immune system, improving blood circulation and activating immune cells. Avoid excessive loads that can weaken the immune system.
   • Age: The immune system weakens with age (immunostation), making the elderly more susceptible to infections. In children, the immune system is not yet fully developed, so they are more vulnerable.
   • Environment: air pollution, tobacco smoke and other toxins weaken the immune system. It is important to avoid exposure to these factors and maintain the purity of air in the room.
   • Chronic diseases: diabetes, cardiovascular diseases and other chronic diseases weaken the immune system. It is important to control these diseases and follow the doctor’s recommendations.
   • Medicines: some drugs, such as corticosteroids and immunosuppressants, suppress the immune system. Discuss with the doctor possible side effects of drugs.

3. Symptoms of weakened immunity

   • Frequent colds and infections: more than 3-4 colds per year, frequent respiratory tract infections, herpes, fungal infections.
   • Slow wound healing: wounds heal slowly and often infect.
   • Chronic fatigue: a constant feeling of fatigue and weakness, not passing after rest.
   • Problems with digestion: bloating, diarrhea, constipation, frequent stomach disorders.
   • Allergic reactions: increased allergic reactions, the emergence of new allergies.
   • Autoimmune diseases: the development of autoimmune diseases, such as rheumatoid arthritis, systemic lupus erythematosus.
   • Skin rashes: frequent skin rashes, eczema, dermatitis.
   • Hair loss: excessive hair loss.
   • Increased lymph nodes: enlarged lymph nodes in the neck, armpits or groin.

Section 2: Dietrs to support immunity: review and classification

1. Vitamins: key elements for immunity

   • Vitamin C (ascorbic acid): a powerful antioxidant that protects cells from damage stimulates the production of leukocytes and enhances their function. Recommended dose: 500-1000 mg per day. Sources: citrus fruits, kiwi, pepper, broccoli.
   • Vitamin D (calciferol): regulates the immune system, reduces the risk of respiratory tract infections. It is important for activating T cells. Recommended dose: 1000-2000 IU per day (depending on the level of vitamin D in the blood). Sources: fatty fish, egg yolks, enriched products.
   • Vitamin E (tocopherol): an antioxidant that protects cell membranes from damage, improves the function of immune cells. Recommended dose: 15 mg per day. Sources: vegetable oils, nuts, seeds.
   • Vitamin A (retinol): supports the health of the mucous membranes, which are the first line of protection against infections, is important for the functioning of immune cells. Recommended dose: 900 μg for men, 700 μg for women. Sources: liver, carrots, sweet potatoes.
   • B vitamins B: Important for energy metabolism and functioning of immune cells. B6 (pyridoxin) is necessary for the production of antibodies. B12 (cobalamin) is important for the functioning of immune cells. Sources: meat, fish, eggs, dairy products, whole grain products.
   • Important: before taking high doses of vitamins, it is necessary to consult a doctor, since an overdose can be harmful.

2. Minerals: Important immunity assistants

   • Zinc: It is necessary for the functioning of immune cells, participates in the production of antibodies, has antiviral properties. Recommended dose: 15-30 mg per day. Sources: meat, seafood, nuts, seeds.
   • Selenium: Antioxidant, protects cells from damage, enhances the function of immune cells. Recommended dose: 55 μg per day. Sources: Brazilian nuts, seafood, meat.
   • Iron: it is necessary for the transfer of oxygen and the functioning of immune cells. Iron deficiency weakens the immune system. Recommended dose: depends on the floor and age. Sources: meat, liver, legumes, spinach.
   • Copper: participates in the functioning of immune cells, necessary for the production of antibodies. Recommended dose: 900 mcg per day. Sources: seafood, nuts, seeds.
   • Magnesium: important for the functioning of immune cells, regulates inflammation. Recommended dose: 400 mg per day. Sources: green vegetables, nuts, seeds.
   • Important: before taking minerals, you need to consult a doctor, since excess can be harmful.

3. Probiotics and prebiotics: intestinal health — the key to immunity

   • Probiotics: living microorganisms that benefit health, improving the composition of the intestinal microflora. They support the immune system, stimulating antibodies and reducing inflammation.
   • The most common types of probiotics: Lactobacillus (L. Acidophilus, L. Rhamnosus) and Bifidobacterium (B. Bifidum, B. Longum).
   • Sources of probiotics: yogurt, kefir, sauerkraut, kimchi, comable, probiotic additives.
   • Prebiotics: undigested dietary fiber that serve as food for probiotics, stimulating their growth and activity.
   • Sources of prebiotics: onions, garlic, bananas, apples, oats, asparagus, root of chicory.
   • Synergetic effect: a combined technique of probiotics and prebiotics (synbiotics) has a more pronounced positive effect on the immune system.
   • Important: choose probiotics with a high content of living bacteria and a variety of strains.

4. Plant immunomodulators: the strength of nature for protection

   • Echinacea: stimulates the immune system, increases the activity of immune cells, has antiviral properties. Used for the prevention and treatment of colds.
   • Ginseng: adaptogen, increases the body’s resistance to stress, improves the function of immune cells, has antioxidant properties.
   • Garlic: has antibacterial, antiviral and antifungal properties, stimulates the immune system.
   • Ginger: has anti -inflammatory and antioxidant properties, relieves the symptoms of colds and influenza.
   • Kurkuma (Kurkumin): has anti -inflammatory and antioxidant properties, modulates the immune system.
   • Astragal: stimulates the immune system, increases the activity of immune cells, has antiviral properties.
   • Black Buzina: has antiviral properties, relieves the symptoms of colds and influenza.
   • Reishi mushroom: has immunomodulating and antioxidant properties.
   • Important: plant immunomodulators can interact with drugs, so before taking it, you need to consult a doctor.

5. Other dietary supplements for immunity: additional support

   • Omega-3 fatty acids: have anti-inflammatory properties, modulate the immune system. Sources: fatty fish, linseed oil, fish oil.
   • Beta-glucans: polysaccharides, stimulating the immune system, increase the activity of immune cells. Sources: yeast, mushrooms, oats.
   • Coenzym Q10 (COQ10): Antioxidant, protects cells from damage, improves the function of immune cells.
   • Belarusive: contains antibodies and immune factors that support the immune system. Especially useful for children and the elderly.
   • Amino acids (Glutamin, Arginine): important for the functioning of immune cells, participate in the production of antibodies.
   • Important: choose dietary supplements from trusted manufacturers with a good reputation.

Section 3: Dans of immunity for different age groups and conditions

1. Children: Support for a developing immune system

   • Vitamin D: It is especially important for children, as it participates in the development of bones and the immune system. Recommended dose: 400-600 IU per day.
   • Vitamin C: supports the immune system and protects against infections. Recommended dose: depends on age.
   • Zinc: It is necessary for growth and development, supports the immune system. Recommended dose: depends on age.
   • Probiotics: support a healthy intestinal microflora, strengthen the immune system. Especially useful after taking antibiotics.
   • Omega-3 fatty acids: important for the development of the brain and immune system.
   • Multivitamin complexes: provide the body with the necessary vitamins and minerals.
   • Important: choose dietary supplements designed specifically for children, taking into account their age and needs. Pay attention to the form of release (drops, chewing tablets) so that it is convenient for the child to take the supplement.

2. Adults: maintaining immunity in conditions of stress and active life

   • Vitamin C: supports the immune system and protects against infections. Recommended dose: 500-1000 mg per day.
   • Vitamin D: regulates the immune system and reduces the risk of respiratory tract infections. Recommended dose: 1000-2000 IU per day (depending on the level of vitamin D in the blood).
   • Zinc: It is necessary for the functioning of immune cells, is involved in the production of antibodies. Recommended dose: 15-30 mg per day.
   • Probiotics: support a healthy intestinal microflora, strengthen the immune system. Especially useful for stress and malnutrition.
   • Adaptogens (ginseng, rhodiola pink): increase the body’s resistance to stress, improve the function of immune cells.
   • Omega-3 fatty acids: have anti-inflammatory properties, modulate the immune system.
   • Multivitamin complexes: provide the body with the necessary vitamins and minerals.
   • Important: take into account your lifestyle, stress level and nutritional characteristics when choosing dietary supplements.

3. Elderly people: support for a weakened immune system

   • Vitamin D: It is important for maintaining the health of bones and the immune system. Recommended dose: 2000-4000 IU per day (depending on the level of vitamin D in the blood).
   • Vitamin B12: It is necessary for the functioning of the nervous system and immune cells. Recommended dose: depends on the level of vitamin B12 in the blood.
   • Zinc: supports the immune system and protects against infections. Recommended dose: 15-30 mg per day.
   • Probiotics: support a healthy intestinal microflora, strengthen the immune system. Especially useful when taking drugs.
   • Coenzym Q10 (COQ10): Antioxidant, protects cells from damage, improves the function of immune cells.
   • Belarusive: contains antibodies and immune factors that support the immune system.
   • Multivitamin complexes: provide the body with the necessary vitamins and minerals.
   • Important: take into account age -related changes and possible diseases when choosing dietary supplements.

4. Pregnant and lactating women: special needs for nutrients

   • Folic acid: necessary for the development of the fetus and maintaining the immune system. Recommended dose: 400-800 mcg per day.
   • Iron: It is necessary to prevent anemia and maintain the immune system. Recommended dose: depends on the level of iron in the blood.
   • Vitamin D: important for the development of bones and the fetal immune system. Recommended dose: 1000-2000 IU per day (depending on the level of vitamin D in the blood).
   • Omega-3 fatty acids: important for the development of the brain and the immune system of the fetus.
   • Probiotics: support a healthy intestinal microflora, strengthen the immune system of the mother and child.
   • Multivitamin complexes for pregnant women: provide the body with the necessary vitamins and minerals.
   • Important: be sure to consult a doctor before taking dietary supplements during pregnancy and breastfeeding.

5. People with chronic diseases: support for immunity with a weakened body

   • Vitamin D: regulates the immune system and reduces the risk of infections. Recommended dose: depends on the level of vitamin D in the blood and disease.
   • Probiotics: support a healthy intestinal microflora, strengthen the immune system. Especially useful when taking drugs.
   • Antioxidants (vitamin C, vitamin E, selenium): protect cells from damage, improve the function of immune cells.
   • Omega-3 fatty acids: have anti-inflammatory properties, modulate the immune system.
   • Plant immunomodulators (echinacea, ginseng): stimulate the immune system, but before taking it, you need to consult a doctor, as they can interact with drugs.
   • Important: consult a doctor before taking dietary supplements, as they can interact with drugs and influence the course of the disease.

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

1. Consultation with a doctor: the first and most important step

   • Discuss with the doctor your symptoms, health status and medications taken.
   • The doctor may prescribe tests to assess the state of the immune system and identify a deficiency of vitamins and minerals.
   • The doctor will help to choose dietary supplements that will be safe and effective for you.
   • It is especially important to consult a doctor before taking dietary supplements for pregnant women and nursing women, children, older people and people with chronic diseases.

2. Study of the composition: what should be in high -quality dietary

   • Active ingredients: Make sure that the composition of the dietary supplement contains the necessary vitamins, minerals, probiotics or plant components in sufficient quantities.
   • Additional ingredients: Pay attention to the presence of artificial dyes, flavors, preservatives and other additives. It is preferable to choose dietary supplements with a minimum number of additives.
   • Release form: Select a convenient form of release for you (capsules, tablets, powder, liquid).
   • Dosage: Follow the dosage recommendations indicated on the packaging or recommended by a doctor.
   • Quality certificates: Make sure that the dietary supplement is certified and complies with quality standards.

3. Producer’s choice: Trust and reputation

   • Famous and trusted manufacturers: give preference to dietary supplements from manufacturers with a good reputation and experience in the market.
   • Consumer reviews: study consumer reviews about the product and manufacturer.
   • The availability of quality certificates: Make sure that the manufacturer has the necessary certificates of quality and license.
   • Information transparency: The manufacturer must provide complete and reliable information about the composition, dosage and method of using dietary supplements.

4. Release form and ease of application: important factors for regular reception

   • Capsules: convenient in use, easily swallow.
   • Tablets: can be chewing or soluble, convenient for children and people with swallowing problems.
   • Powder: you can add to drinks or food, it is convenient for people who do not like to swallow capsules or pills.
   • Liquid: easy to dose, convenient for children and older people.
   • Taste: It is important that dietary supplement is pleasant to taste, especially for children.
   • Reception mode: select a dietary supplement with a convenient reception regime (one or several times a day).

5. Price and availability: balance between quality and cost

   • Compare prices for different dietary supplements with a similar composition and from different manufacturers.
   • Not always the most expensive dietary supplement is the best.
   • Consider the cost of a dietary supplement.
   • Check the presence of dietary supplements in pharmacies or online stores.
   • Make sure the price corresponds to the quality of the product.

Section 5: Safety for the use of dietary supplements for immunity

1. Possible side effects and contraindications

   • Individual intolerance: allergic reactions to dietary supplements.
   • An overdose: taking too high doses of vitamins and minerals can cause side effects.
   • Interaction with drugs: dietary supplements can interact with drugs by changing their effectiveness or enhancing side effects.
   • Contraindications: Some dietary supplements are contraindicated in certain diseases or conditions (for example, pregnancy, breastfeeding, autoimmune diseases).
   • Important: before taking dietary supplements, you need to carefully study the instructions and consult a doctor.

2. Interaction with drugs: special attention

   • Anticoagulants (warfarin): Vitamin K can reduce the effectiveness of anticoagulants.
   • Antibiotics: probiotics can reduce the side effects of antibiotics, but it is necessary to take them at different times.
   • Immunodypensants: Plant immunomodulators can strengthen or weaken the action of immunosuppressants.
   • Medicines for the treatment of cardiovascular diseases: some dietary supplements can interact with medicines for the treatment of cardiovascular diseases.
   • Important: inform the doctor about all the medicines you take before taking dietary supplements.

3. Cautions for special groups

   • Pregnant and lactating women: be sure to consult a doctor before taking dietary supplements.
   • Children: Choose dietary supplements designed specifically for children, taking into account their age and needs.
   • Elderly people: take into account age -related changes and possible diseases when choosing dietary supplements.
   • Persons with chronic diseases: Consult a doctor before taking dietary supplements, as they can interact with drugs and influence the course of the disease.
   • Persons with allergies: carefully study the composition of the dietary supplement and make sure that there are no components that cause you allergies.

4. Signs of unwanted reactions and what to do

   • Allergic reactions: skin rash, itching, urticaria, edema of the face, lips, tongue or throat, difficulty breathing.
   • Gastrointestinal disorders: nausea, vomiting, diarrhea, constipation, abdominal pain.
   • Other side effects: headache, dizziness, weakness, fatigue.
   • What to do: stop taking a dietary supplement and consult a doctor if you have undesirable reactions.

5. Proper storage of dietary supplements: Preservation of efficiency and safety

   • Keep dietary supplements in a dry, cool place, protected from light and moisture.
   • Do not store dietary supplements in the bathroom or in the kitchen, where high humidity.
   • Keep dietary supplements inaccessible to children.
   • Follow the storage recommendations indicated on the packaging.
   • Do not use dietary supplements with an expired shelf life.

Section 6: Alternative ways to strengthen immunity for the whole family

1. Balanced nutrition: the basis of strong immunity

   • A variety of diet: include fruits, vegetables, whole grain products, proteins and healthy fats in the diet.
   • Sufficient protein consumption: protein is necessary for the production of antibodies and the functioning of immune cells.
   • Limiting sugar and processed products: sugar and processed products weaken the immune system.
   • Useful fats: omega-3 fatty acids have anti-inflammatory properties and modulate the immune system.
   • Drinking mode: drink enough water to maintain hydration and normal functioning of the body.

2. Healthy sleep: restoration and strengthening of the immune system

   • Regular sleep mode: go to bed and wake up at the same time every day.
   • Sufficient amount of sleep: 7-9 hours of sleep for adults, 9-11 hours for children.
   • Comfortable conditions for sleep: a dark, quiet and cool room.
   • Avoid the use of caffeine and alcohol before bedtime.

3. Regular physical activity: stimulation of immune cells

   • Moderate physical exercises: 30 minutes of physical activity every day.
   • Aerobic exercises: walking, running, swimming, cycling.
   • Power exercises: muscle strengthening is also useful for the immune system.
   • Avoid excessive loads: excessive loads can weaken the immune system.

4. Stress management: reducing the negative impact on immunity

   • Meditation: Regular meditation reduces stress levels and improves mood.
   • Yoga: Combines physical exercises, breathing techniques and meditation.
   • Walks in the fresh air: walks in the fresh air help to relax and reduce stress.
   • Hobbies and hobbies: do what you like to get distracted from stress.
   • Communication with friends and family: support for loved ones helps to cope with stress.

5. Hygiene: infections protection

   • Regular wash of the hands: wash your hands with soap and water for 20 seconds.
   • Using antiseptics: use hand antiseptics when there is no way to wash your hands with soap.
   • Ventilation of the premises: regularly ventilate the rooms to remove viruses and bacteria.
   • Vaccination: vaccination helps to protect against infectious diseases.
   • Avoid contact with sick people: minimize contact with people who have signs of colds or flu.

Section 7: Dietrs for immunity: Myths and reality

1. Myth 1: dietary supplements can completely replace medicines

   • Reality: dietary supplements are not medicines and cannot treat diseases. They are designed to maintain health and strengthen the immune system. In the presence of diseases, consult a doctor and follow his recommendations.

2. Myth 2: the more dietary supplements, the better

   • Reality: taking too much dietary supplements can be harmful to health. It is necessary to follow the recommendations for the dosage and consult a doctor before taking dietary supplements.

3. Myth 3: All dietary supplements are equally effective

   • Reality: the effectiveness of dietary supplements depends on the composition, quality and manufacturer. Choose dietary supplements from trusted manufacturers with a good reputation and study consumer reviews.

4. Myth 4: Dietary dietary supplements have no side effects

   • Reality: dietary supplements can cause side effects, especially with an overdose or individual intolerance. Before taking dietary supplements, you need to carefully study the instructions and consult a doctor.

5. Myth 5: Dietary supplements are needed only by sick people

   • Reality: dietary supplements can also be healthy people to maintain immunity and prevent diseases. However, before taking the dietary supplements, it is necessary to consult a doctor.

Section 8: Practical tips on the use of dietary supplements for immunity in the family

1. Create a family plan for strengthening immunity

   • Discuss with your family the importance of a healthy lifestyle and strengthening immunity.
   • Make a power plan that includes products rich in vitamins and minerals.
   • Determine the sleep mode and physical activity for each family member.
   • Include in the plan to receive dietary supplements, if necessary, after consulting a doctor.

2. Make a dietary supplement part of everyday routine

   • Take dietary supplements at the same time every day to not forget about them.
   • Bind the reception of dietary supplements to other everyday matters, for example, for breakfast or dinner.
   • Use reminders on the phone or in the calendar.
   • Make a dietary supplement with a pleasant ritual, for example, take them with your family.

3. Involve children in the process of strengthening immunity

   • Explain to the children why it is important to eat, play sports and take vitamins.
   • Make vitamins interesting and exciting, for example, use chewing vitamins with different tastes.
   • Show children an example of a healthy lifestyle.
   • Encourage children for compliance with the rules of a healthy lifestyle.

4. Regularly evaluate dietary supplement efficiency and adjust the plan

   • Pay attention to changes in the health status of family members.
   • Consult a doctor regularly to assess the effectiveness of dietary supplements and adjust the plan.
   • If necessary, change the dosage or composition of dietary supplements.
   • Consider seasonal changes and body needs.

5. Do not forget about other factors affecting immunity

   • Stress: control stress using meditation, yoga or other methods.
   • Hygiene: Wash your arms regularly and ventilate the rooms.
   • Vaccination: vaccinated from infectious diseases.
   • Environment: Avoid the effects of air pollution and other toxins.
   • Healthy lifestyle: observe the principles of a healthy lifestyle to maintain strong immunity.

Section 9: Legal aspects of the sale of dietary supplements in Russia

1. Adjustment of dietary supplements in Russia

   • Federal Law of 02.01.2000 N 29-ФЗ «On the quality and safety of food products».
   • Technical Regulation of the Customs Union TR TS 021/2011 «On food safety».
   • Technical regulations of the Customs Union TR TS 022/2011 «Food products regarding its marking.»
   • Technical Regulations of the Customs Union TR TS 029/2012 «Requirements of food supplements, flavorings and technological auxiliary tools.»
   • Resolution of the Chief State Sanitary Doctor of the Russian Federation of 04/17/2003 N 50 «On sanitary and epidemiological examination of biologically active additives to food».

2. State registration procedure of dietary supplement

   • Preparation of documents: application, documents confirming safety and effectiveness of dietary supplements, product samples.
   • Submission of documents to Rospotrebnadzor.
   • Sanitary and epidemiological examination.
   • State registration.
   • Issuance of a certificate of state registration (SGR).

3. Bad labeling requirements

   • Name of dietary supplements.
   • Composition.
   • Information about the manufacturer.
   • Production date.
   • Best before date.
   • Recommendations for use.
   • Contraindications.
   • Warnings.
   • Information about state registration.

4. Responsibility for violation of bd legislation

   • Administrative responsibility: fines for violation of quality requirements, safety and marking of dietary supplements.
   • Criminal liability: for the production and sale of hazardous products.

5. Control over the back of dietary supplement

   • Rospotrebnadzor.
   • Federal Customs Service.
   • Law enforcement agencies.

Section 10: Prospects for the development of the market for immunity

1. Bad market trends for immunity

   • The increase in demand for dietary supplements for immunity in connection with the pandemia Covid-19.
   • An increase in interest in natural and plant components.
   • The development of a personalized approach to the selection of dietary supplements.
   • The use of new technologies in the production of dietary supplements.
   • Expanding the range of dietary supplements for different age