Popular dietary supplements for immunity: Comparison and analysis
I. Introduction to the immune system and dietary supplement
The immune system is a complex network of cells, tissues and organs working together to protect the body from pathogens, such as bacteria, viruses, fungi and parasites. It operates at several levels, including congenital immunity (first protection line) and acquired immunity (adaptive response). Factors affecting the immune system include genetics, age, diet, stress level, sleep and physical activity.
Biologically active additives (dietary supplements) are concentrates of biologically active substances intended for direct use or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. They are not drugs and are designed to maintain health and prevention of diseases. Bad for immunity is aimed at strengthening the immune system and increasing its resistance to infections.
It is important to note that the effectiveness of dietary supplements for immunity is the subject of scientific disputes. Many studies show that some dietary supplements can have a positive impact on the immune function, while others do not demonstrate significant efficiency. Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking other drugs.
II. Vitamins and minerals that support immunity
A. Vitamin C (ascorbic acid)
- The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also plays an important role in the functioning of immune cells, such as phagocytes and T cells. Vitamin C promotes the production and functioning of leukocytes, and also increases the level of interferon, protein, which helps to fight viral infections.
- Scientific research: Studies have shown that vitamin C can reduce the duration and severity of a cold, especially in people subject to intensive physical exertion or located in a cold climate. However, its effectiveness in the prevention of the common cold remains controversial. The metaminel library of the Kokhrane Library showed that the regular intake of vitamin C does not reduce the risk of sickness in most people, but can reduce the duration of the disease.
- Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. The upper permissible limit of consumption is 2000 mg per day.
- Side effects: In high doses, vitamin C can cause stomach disorder, diarrhea and nausea.
- Output forms: Vitamin C is available in various forms, including tablets, capsules, chewing tablets and powders. It is also contained in a large number of fruits and vegetables, such as citrus fruits, berries, pepper and broccoli.
- Brands: The most popular vitamin C brands include Solgar, Now Foods, Nature’s Bounty, and Doctor’s Best.
B. Vitamin D (cholecalciferol)
- The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It contributes to the activation of immune cells, such as macrophages and T cells that are involved in the fight against infections. Vitamin D is also involved in the synthesis of antimicrobial peptides, which directly destroy pathogens.
- Scientific research: Studies have shown that vitamin D deficiency is associated with an increased risk of infections, including respiratory infections, such as flu and pneumonia. Vitamin D additives can reduce the risk of these infections, especially in people with a deficiency of vitamin D. meta-analysis, published in British Medical Journal, showed that taking vitamin D additives reduces the risk of acute respiratory infections.
- Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. The upper permissible limit of consumption is 4000 IU per day. Many experts believe that to maintain the optimal level of vitamin D in the blood, a higher dose may be required, especially in the winter months or for people with dark skin.
- Side effects: In high doses, vitamin D can cause nausea, vomiting, weakness and increase in blood calcium.
- Output forms: Vitamin D is available in various forms, including tablets, capsules, chewing tablets and drops. It can also be obtained from food, such as fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, juices).
- Brands: The most popular vitamin D brands include Solgar, Now Foods, Nature Made, and Garden of Life.
C. Zinc
- The mechanism of action: Zinc plays an important role in the development and functioning of immune cells, including T cells, B cells and NK cells (natural killers). It also participates in the synthesis and activation of cytokines, proteins that regulate the immune response. Zinc has antioxidant properties and protects cells from damage caused by free radicals.
- Scientific research: Studies have shown that zinc can reduce the duration and severity of a cold, especially when taking 24 hours after the appearance of the first symptoms. It can also reduce the risk of pneumonia in children. The meta-analysis of the Kokrain library showed that the intake of zinc in the form of candies can reduce the duration of a cold by 1-2 days.
- Recommended dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. The upper permissible limit of consumption is 40 mg per day.
- Side effects: In high doses, zinc can cause nausea, vomiting, diarrhea and a decrease in the level of copper in the body.
- Output forms: Zinc is available in various forms, including tablets, capsules, candies and syrups. It is also found in food, such as meat, poultry, seafood, nuts and seeds.
- Brands: The most popular zinc brands include Solgar, Now Foods, Nature’s Bounty, and Life Extension.
D. Selenium
- The mechanism of action: Selenium is an important trace element necessary for the functioning of the immune system. It is involved in the synthesis of glutathioneperoxidase, an antioxidant enzyme that protects cells from damage caused by free radicals. Selenium also affects the function of immune cells, such as T cells and NK cells.
- Scientific research: Studies have shown that selenium deficiency can weaken the immune system and increase susceptibility to infections. Selena additives can improve immune function, especially in people with selenium deficiency. Some studies show that selenium can have an antiviral effect.
- Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults. The upper permissible limit of consumption is 400 mcg per day.
- Side effects: In high doses, selenium can cause nausea, vomiting, hair loss and damage to the nervous system.
- Output forms: Selenium is available in various forms, including tablets and capsules. It is also found in food, such as Brazilian nuts, seafood, meat and poultry.
- Brands: The most popular selenium brands include Solgar, Now Foods, Nature’s Bounty, and Thorne Research.
III. Plant dietary supplements for immunity
A. Echinacea
- The mechanism of action: Echinacea contains active substances, such as polysaccharides, glycoproteins and alkylamides that stimulate the immune system. It enhances the activity of phagocytes, macrophages and NK cells, and also contributes to the production of cytokines.
- Scientific research: Studies have shown that echinacea can reduce the duration and severity of a cold. However, the research results are contradictory, and some studies have not revealed significant effectiveness. The meta analysis of the Kokrain library showed that the echinacea can be effective for the prevention of colds, but additional studies are needed to confirm these results.
- Recommended dosage: The recommended dosage of echinacea varies depending on the form of release (extract, tincture, capsules). It is important to follow the instructions on the packaging.
- Side effects: Echinacea can cause allergic reactions, especially in people with allergies to plants of the Astrov family (chamomile, ambrosia, chrysanthemum).
- Output forms: Echinacea is available in various forms, including extracts, tinctures, capsules and tablets.
- Brands: The most popular Echinacea brands include Nature’s Way, Gaia Herbs, Herb Pharm, and Now Foods.
B. Garlic
- The mechanism of action: Garlic contains allicin, a compound that has antimicrobial, antiviral and antifungal properties. Allicine also stimulates the immune system, enhancing the activity of immune cells and increasing the level of antibodies.
- Scientific research: Studies have shown that garlic can reduce the risk of colds and reduce its duration. However, the research results are contradictory, and some studies have not revealed significant effectiveness. A meta analysis published in Cochrane Database of Systematic Reviews showed that garlic can reduce the risk of colds, but additional studies are needed to confirm these results.
- Recommended dosage: The recommended dosage of garlic varies depending on the shape of the release (raw garlic, extract, powder). It is usually recommended to use 1-2 cloves of raw garlic per day or take garlic additives in accordance with the instructions on the package.
- Side effects: Garlic can cause stomach disorder, heartburn and unpleasant odor from the mouth.
- Output forms: Garlic is available in various forms, including raw garlic, extracts, powders, capsules and tablets.
- Brands: The most popular garlic brands include Kyolic, Nature’s Bounty, Now Foods, and Solgar.
C. Ginger
- The mechanism of action: Ginger contains ginerols, compounds that have antioxidant and anti -inflammatory properties. Ginger can also stimulate the immune system, enhancing the activity of immune cells.
- Scientific research: Studies have shown that ginger can alleviate the symptoms of colds and influenza, such as sore throat, cough and runny nose. It can also have antiviral activity.
- Recommended dosage: The recommended ginger dosage varies depending on the form of release (fresh ginger, powder, capsules). It is usually recommended to use 1-2 grams of fresh ginger per day or take ginger supplements in accordance with the instructions on the package.
- Side effects: Ginger can cause stomach disorder, heartburn and diarrhea.
- Output forms: Ginger is available in various forms, including fresh ginger, powder, capsules, tea and essential oil.
- Brands: The most popular ginger brands include Gaia Herbs, Nature’s Way, Now Foods, and Frontier Co-OP.
D. turmeric
- The mechanism of action: Turmeric contains curcumin, a compound that has powerful antioxidant and anti -inflammatory properties. Kurkumin can modulate the immune system, affecting the activity of immune cells and the production of cytokines.
- Scientific research: Studies have shown that Kurkumin can have an anti -inflammatory and immunomodulating effect. It can be useful for autoimmune diseases and infections. However, the bioavailability of curcumin is low, therefore, to increase its digestibility, it is recommended to use it with black pepper (pipin).
- Recommended dosage: The recommended dosage of turmeric varies depending on the form of release (powder, capsules, extract). It is usually recommended to consume 500-2000 mg of curcumin per day.
- Side effects: Turmeric can cause stomach disorder, nausea and diarrhea.
- Output forms: Turmeric is available in various forms, including powder, capsules, extract and tea.
- Brands: The most popular brands turrets include Gaia Herbs, Nature’s Bounty, Now Foods, and Doctor’s Best.
IV. Other dietary supplements for immunity
A. Probiotics
- The mechanism of action: Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on health. They contribute to maintaining a healthy intestinal microflora, which plays an important role in the immune system. Probiotics can stimulate immune cells, improve the barrier function of the intestine and displace pathogenic microorganisms.
- Scientific research: Studies have shown that probiotics can reduce the risk of upper respiratory tract infections such as colds and influenza. They can also reduce the duration and severity of these infections.
- Recommended dosage: The recommended dosage of probiotics varies depending on the strain and the product. It is usually recommended to take probiotics containing billions of colony -forming units (CFUs) per day.
- Side effects: Probiotics can cause bloating, gases and discomfort in the stomach.
- Output forms: Probiotics are available in various forms, including capsules, tablets, powders and yogurts.
- Brands: The most popular probiotics brands include Culturelle, Align, Garden of Life, and Renew Life.
B. Beta-Glucan
- The mechanism of action: Beta-glucans are polysaccharides that are found in the cell walls of bacteria, fungi, yeast and some plants. They stimulate the immune system, activating macrophages, NK cells and other immune cells.
- Scientific research: Studies have shown that beta-glucans can increase resistance to infections, including respiratory infections. They can also have an antitumor effect.
- Recommended dosage: The recommended dosage of beta-glucans varies depending on the source and product. It is usually recommended to take 50-500 mg of beta-glucans per day.
- Side effects: Beta-glucans can cause stomach disorder and allergic reactions.
- Output forms: Beta-glucans are available in various forms, including capsules and powders.
- Brands: The most popular brands of beta-glucans include Now Foods, Transfer Point, Source Naturals, and Swanson.
C. Cow Mograzovo
- The mechanism of action: Corione colostrum is milk that is produced by cows in the first few days after childbirth. It is rich in antibodies, immune growth factors and other nutrients that support the immune system.
- Scientific research: Studies have shown that cow colostrum can reduce the risk of infections of the upper respiratory tract and diarrhea. It can also improve sports results and recovery after training.
- Recommended dosage: The recommended dosage of cow colosts varies depending on the product. It is usually recommended to take 1-2 grams of cow’s colostrum per day.
- Side effects: Corione can cause a gastric disorder and allergic reactions.
- Output forms: Corny is colostrum is available in various forms, including capsules, powders and chewing tablets.
- Brands: The most popular brands of cow colosters include Symbiotics, Sovereign Laboratories, Armra, and California Gold Nutrition.
V. Analysis and comparison of dietary supplements for immunity
A. Comparison of efficiency
Evaluation of the effectiveness of dietary supplements for immunity is a difficult task, since it depends on many factors, including dosage, form of release, individual characteristics of the body and the presence of other diseases.
- Vitamin C: Effective for reducing the duration and severity of colds, especially in people subject to intensive physical exertion.
- Vitamin D: Effective for reducing the risk of respiratory infections, especially in people with vitamin D. deficiency.
- Zinc: Effective for reducing the duration and severity of a cold, especially when taking within 24 hours after the appearance of the first symptoms.
- SOUTINATEA: It can be effective for the prevention of colds, but additional studies are needed.
- Garlic: It can reduce the risk of colds, but additional studies are needed.
- Probiotics: They can reduce the risk of upper respiratory tract infections.
- Beta-glucan: They can increase resistance to infections.
- Corny Yogozovo: The risk of infections of the upper respiratory tract and diarrhea can reduce.
B. Safety comparison
The safety of dietary supplements for immunity also depends on many factors, including dosage, individual characteristics of the body and the presence of other diseases. It is important to follow the recommended dosages and consult a doctor before taking any dietary supplements.
- Vitamin C: In high doses can cause stomach disorder, diarrhea and nausea.
- Vitamin D: In high doses, can cause nausea, vomiting, weakness and increase in blood calcium.
- Zinc: In high doses, it can cause nausea, vomiting, diarrhea and a decrease in copper levels in the body.
- SOUTINATEA: It can cause allergic reactions.
- Garlic: It can cause a stomach disorder, heartburn and unpleasant odor from the mouth.
- Probiotics: They can cause bloating, gases and discomfort in the stomach.
- Beta-glucan: They can cause stomach disorder and allergic reactions.
- Corny Yogozovo: It can cause stomach disorder and allergic reactions.
C. Choosing a dietary supplement for immunity: an individual approach
The choice of dietary supplement for immunity should be based on individual needs and characteristics of the body. It is important to consider the following factors:
- Age: The needs for vitamins and minerals change with age.
- Health status: In the presence of chronic diseases, it is necessary to consult a doctor before taking any dietary supplements.
- Nutrient deficiency: If you have a deficiency of certain vitamins or minerals, additives can be useful.
- Life: People subject to stress, physical exertion or located in a cold climate may need additional nutrients.
- Allergies: If you have allergies to certain products or plants, it is necessary to avoid dietary supplements containing these ingredients.
VI. Recommendations for the use of dietary supplements for immunity
- Consult a doctor: Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or taking other drugs.
- Follow the recommended dosages: Do not exceed the recommended dosages indicated on the packaging.
- Choose quality products: Buy dietary supplements only from trusted manufacturers with a good reputation.
- Pay attention to the composition: Carefully study the composition of the dietary supplement and avoid products containing artificial additives, dyes and preservatives.
- Keep dietary supplements in accordance with the instructions: Keep dietary supplements in a cool, dry place, protected from light and moisture.
- Observe a healthy lifestyle: Bades are not a replacement for a healthy lifestyle. It is important to eat properly, play sports regularly, get enough sleep and avoid stress.
VII. The role of nutrition and lifestyle in maintaining immunity
Bades can be useful for maintaining immunity, but they are not a replacement for a healthy lifestyle. Proper nutrition, regular physical exercises, sufficient sleep and stress management play an important role in strengthening the immune system.
- Proper nutrition: Use a variety of products rich in vitamins, minerals and antioxidants. Include fruits, vegetables, berries, greens in your diet, whole grain products, legumes, nuts, seeds, fish and meat.
- Regular physical exercises: Do moderate physical exercises for at least 30 minutes a day. Physical exercises improve blood circulation, reduce stress and strengthen the immune system.
- Sufficient sleep: Sleep at least 7-8 hours a day. During sleep, the body is restored and strengthens the immune system.
- Stress management: Avoid stressful situations or learn how to cope with stress through meditation, yoga or other relaxation methods. Stress weakens the immune system and increases susceptibility to infections.
VIII. Prospects for dedary research for immunity
Studies of dietary supplements for immunity are ongoing, and scientists continue to study their effectiveness and safety. In the future, probably, new dietary supplements and new data on the efficiency and safety of existing dietary supplements will appear.
It is important to monitor new scientific research and consult a doctor before taking any dietary supplements.
IX. Conclusion (not included, as requested)
X. List of literature (not included, as requested)