Immune system: Fundamentals

The immune system is a complex network of cells, tissues and organs that work together to protect the body from harmful substances, such as bacteria, viruses, parasites and fungi. She recognizes and attacks these alien invaders, maintaining health and preventing diseases. The immune system consists of two main parts: congenital immunity and acquired immunity.

Inborn immunity

Congenital immunity is the first line of protection of the body. He reacts quickly and nonspecific to any threats. The components of congenital immunity include:

• Physical barriers: The skin, mucous membranes, saliva, tears and gastric acid prevent the penetration of pathogens into the body.
• Cillery cells (NK cells): These cells kill infected or cancer cells.
• Macrophages and neutrophils: These cells absorb and destroy pathogens (phagocytosis).
• Inflammation: This is the body’s reaction to damage or infection, which attracts immune cells to the place of damage.
• Interferon: These proteins prevent the reproduction of viruses.

Acquired immunity

The acquired immunity develops over time in response to specific pathogens. It is slower, but more specific and provides long -term protection. The acquired immunity includes:

• T-lymphocytes: These cells play a key role in cellular immunity. They recognize infected cells and kill them or help other immune cells fight the infection.
• B-lymphocytes: These cells produce antibodies that are associated with pathogens and neutralize them or help other immune cells destroy them.
• Immunological memory: After contact with the pathogen, the immune system remembers it and, with repeated infection, reacts faster and more efficiently.

Factors affecting immunity

The functioning of the immune system is influenced by many factors, both internal and external. Understanding these factors helps to determine which dietary supplements can be useful to strengthen immunity.

• Age: The immune system in children and the elderly can be less effective.
• Nutrition: The lack of nutrients, such as vitamins and minerals, can weaken the immunity.
• Stress: Chronic stress can suppress the immune system.
• Dream: A lack of sleep can reduce the immune function.
• Physical activity: Moderate physical activity strengthens the immunity, and excessive can suppress.
• Health status: Some diseases, such as HIV/AIDS, autoimmune diseases and diabetes, can weaken the immune system.
• Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system.
• Smoking and alcohol: These bad habits weaken the immunity.
• Environmental factors: Environmental pollution can negatively affect the immune system.

The main dietary supplement to strengthen immunity

There are many dietary supplements that can help strengthen the immune system. It is important to remember that dietary supplements are not medicines and do not replace full nutrition and a healthy lifestyle. Before taking any dietary supplements, it is recommended to consult a doctor.

Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It is also necessary for the production of collagen, which is important for the health of the skin, bones and connective tissues. Vitamin C plays an important role in the functioning of the immune system, stimulating the production and activity of white blood cells.

• The mechanism of action: Vitamin C increases the activity of phagocytes, cells that absorb and destroy pathogens. It also contributes to the production of interferons, proteins that prevent the reproduction of viruses.
• Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To strengthen immunity, you can take up to 1000-2000 mg per day, dividing into several tricks.
• Indications: Prevention and treatment of colds and influenza, strengthening immunity.
• Contraindications: Individual intolerance, increased acidity of the stomach, kidney disease.
• Side effects: When taking high doses, digestive disorders, such as diarrhea and nausea, may occur.
• Output forms: Tablets, capsules, chewing tablets, powder for cooking.

Vitamin D.

Vitamin D plays an important role in the regulation of the immune system. It helps to activate T-lymphocytes that play a key role in the fight against infections. Vitamin D deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and cancer.

• The mechanism of action: Vitamin D activates vitamin D (VDR) receptors on immune cells, which leads to an increase in their activity. It also contributes to the production of antimicrobial peptides that destroy pathogens.
• Dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. For people with vitamin D deficiency, a higher dose must be required that the doctor must determine. Often recommend 2000-5000 IU per day.
• Indications: Prevention and treatment of vitamin D deficiency, strengthening immunity, prevention of osteoporosis.
• Contraindications: Individual intolerance, hypervitaminosis D, hypercalcemia, kidney disease.
• Side effects: When taking high doses, nausea, vomiting, weakness and headache can occur.
• Output forms: Capsules, tablets, solution, drops.

Zinc

Zinc is necessary for the normal functioning of the immune system. It is involved in the development and activation of immune cells, such as T-lymphocytes and NK cells. Zinc deficiency is associated with increased susceptibility to infections.

• The mechanism of action: Zinc is involved in the regulation of genes that control the development and function of immune cells. It also has antioxidant properties and protects cells from damage.
• Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. To strengthen immunity, you can take up to 15-30 mg per day.
• Indications: Prevention and treatment of zinc deficiency, strengthening immunity, acceleration of wound healing.
• Contraindications: Individual intolerance, kidney disease.
• Side effects: When taking high doses, nausea, vomiting, diarrhea and violation of copper absorption may occur.
• Output forms: Tablets, capsules, candies, syrup.

Selenium

Selenium is an important trace element that plays a role in the functioning of the immune system. It is necessary for the production of glutathionepexidases, an antioxidant enzyme that protects cells from damage caused by free radicals. Selenium also promotes the activation of immune cells.

• The mechanism of action: Selenium is involved in the synthesis of selenoproteins, which play an important role in antioxidant protection and regulation of the immune system.
• Dosage: The recommended daily dose of selenium is 55 mcg for adults. To strengthen immunity, you can take up to 100-200 mcg per day.
• Indications: Prevention and treatment of selenium deficiency, strengthening immunity, prevention of thyroid diseases.
• Contraindications: Individual intolerance, selenosis.
• Side effects: When taking high doses, nausea, vomiting, diarrhea, hair loss and damage to the nervous system can occur.
• Output forms: Tablets, capsules.

Probiotics

Probiotics are living microorganisms that, when used in sufficient quantities, have a beneficial effect on health. They improve the intestinal microflora, which, in turn, strengthens the immune system. The intestines plays an important role in immune protection, since it contains most of the immune cells.

• The mechanism of action: Probiotics compete with pathogenic bacteria for nutrients and the place of attachment to the intestinal mucosa. They also stimulate the production of antibodies and activate immune cells.
• Dosage: The dosage of probiotics is measured in a of the (colony -forming units). It is recommended to take probiotics containing at least 1 billion. The dosage can vary depending on the type of probiotics and the purpose of the reception.
• Indications: Dysbiosis, diarrhea, constipation, irritable bowel syndrome, strengthening immunity.
• Contraindications: Individual intolerance, severe diseases of the immune system.
• Side effects: At the beginning of the reception, bloating and discomfort in the abdomen may occur.
• Output forms: Capsules, tablets, powder, liquid, yogurt, kefir.
• The most studied strains: Lactobacillus rhamnosus GG, Bifidobacterium bifidum, Lactobacillus acidophilus.

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Echinacea is a medicinal plant that is traditionally used to strengthen immunity and fight infections. It stimulates the activity of immune cells and has anti -inflammatory properties.

• The mechanism of action: Echinacea activates macrophages, cells that absorb and destroy pathogens. It also stimulates the production of interferons, proteins that prevent the reproduction of viruses.
• Dosage: The dosage of echinacea depends on the form of the release and concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.
• Indications: Prevention and treatment of colds and influenza, strengthening immunity.
• Contraindications: Individual intolerance, autoimmune diseases, pregnancy, breastfeeding.
• Side effects: Allergic reactions, such as skin rash and itching, can rarely occur.
• Output forms: Capsules, tablets, tincture, tea.

Black Buzina (Sambucus Nigra)

Black Buzina is a plant whose berries have antiviral and antioxidant properties. Black elderberry extract can help reduce the duration and severity of a cold and influenza.

• The mechanism of action: Black Buzina contains anti -vocals that have antioxidant properties and prevent the attachment of viruses to the cells of the body.
• Dosage: The dosage of the black bezine extract depends on the form of the release and concentration of active substances. It is usually recommended to take 15 ml of syrup or 175 mg of extract in capsules several times a day at the first signs of colds or influenza.
• Indications: Treatment and prevention of colds and influenza, strengthening immunity.
• Contraindications: Individual intolerance, pregnancy, breastfeeding.
• Side effects: Digestive disorders can rarely occur.
• Output forms: Syrup, capsules, tablets, candies.

Astragalus Mambranaceus)

Astragal is a medicinal plant that is traditionally used in Chinese medicine to strengthen immunity and increase vital energy. It has immunomodulating and antioxidant properties.

• The mechanism of action: Astragal stimulates the activity of immune cells, such as T-lymphocytes and macrophages. It also has antioxidant properties and protects cells from damage.
• Dosage: The dosage of the astragalus depends on the form of the release and concentration of active substances. It is usually recommended to take 200-400 mg of Astragal Extract 2-3 times a day.
• Indications: Strengthening immunity, prevention of colds and influenza, support of the cardiovascular system.
• Contraindications: Individual intolerance, autoimmune diseases, pregnancy, breastfeeding.
• Side effects: Digestive disorders can rarely occur.
• Output forms: Capsules, tablets, tincture, tea.

Beta-glucan

Beta-glucans are polysaccharides that are contained in the cell walls of bacteria, fungi and cereals. They have immunomodulating properties and stimulate the activity of immune cells.

• The mechanism of action: Beta-glucans are associated with receptors on immune cells, such as macrophages and neutrophils, and activate them. This leads to an increase in the immune response to infection.
• Dosage: The dosage of beta-glucans depends on the source and concentration of active substances. It is usually recommended to take 50-250 mg of beta-glucans per day.
• Indications: Strengthening immunity, prevention of colds and influenza, support in the treatment of infectious diseases.
• Contraindications: Individual intolerance, autoimmune diseases.
• Side effects: Digestive disorders can rarely occur.
• Output forms: Capsules, tablets, powder.
• Sources: Yeast, mushrooms (for example, Shiitaka, Matake), oats, barley.

Garlic (Allium sativum)

Garlic is a plant that is known for its antimicrobial and immunomodulating properties. It contains allicin, a substance that has antibacterial, antiviral and antifungal activity.

• The mechanism of action: Allicine destroys cell membranes of microorganisms and prevents their reproduction. Garlic also stimulates the activity of immune cells and has antioxidant properties.
• Dosage: It is recommended to use 1-2 cloves of fresh garlic per day or take garlic extract in the dosage indicated on the packaging.
• Indications: Prevention and treatment of colds and influenza, strengthening immunity, reducing cholesterol.
• Contraindications: Individual intolerance, diseases of the gastrointestinal tract, pregnancy, breastfeeding.
• Side effects: It can cause heartburn, bloating and unpleasant odor from the mouth.
• Output forms: Fresh garlic, capsules, tablets, powder.

How to choose the right dietary supplement for immunity

The choice of dietary supplements to strengthen immunity requires an attentive approach. It is important to consider several factors to choose effective and safe additives.

• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains active ingredients in a sufficient concentration. Pay attention to the presence of additional ingredients, such as dyes, flavors and preservatives that are best avoided.
• Manufacturer: Choose dietary supplements from reliable manufacturers with a good reputation. Study reviews about the manufacturer and its products.
• Certification: Make sure that the dietary supplement is certified by the relevant quality control authorities. The presence of a certificate guarantees that the product has undergone safety and efficiency.
• Output form: Choose the form of release that is convenient for you. Tablets, capsules, powders, liquids – the choice depends on your preferences.
• Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage without consulting a doctor.
• Contraindications and side effects: Carefully study the contraindications and possible side effects. If you have any diseases or you take medicines, consult a doctor before taking dietary supplements.
• Individual needs: Consider your individual needs and body characteristics. If you have a shortage of any vitamins or minerals, choose dietary supplements that contain these substances.
• Compatibility with other drugs: Consider the compatibility of dietary supplements with other drugs that you take. Some dietary supplements can interact with medicines and change their effect.
• Reviews: Study the reviews of other people who took this dietary supplement. However, you should not fully rely on reviews, since each organism is individual and the reaction to dietary supplements can be different.
• Price: The price of dietary supplements is not always an indicator of its quality. Compare prices for similar products from different manufacturers and choose the best option.

Recommendations for the use of dietary supplements for immunity

The correct use of dietary supplements is the key to their effectiveness and safety. Follow these recommendations to get the maximum benefit from receiving dietary supplements to strengthen immunity.

• Consult a doctor: Before taking any dietary supplements, consult a doctor. It will help to determine which dietary supplements you need, and select the optimal dosage.
• Start with small doses: If you first take dietary supplements, start with small doses and gradually increase them to the recommended. This will allow your body to adapt to a new substance and reduce the risk of side effects.
• Take dietary supplements regularly: To achieve the best result, take dietary supplements regularly in accordance with the recommendations. Do not miss the techniques and do not interrupt the course without consulting a doctor.
• Combine dietary supplements with proper nutrition: Bades are an addition to proper nutrition, and not its replacement. Use a variety of products rich in vitamins, minerals and antioxidants.
• Lead a healthy lifestyle: A healthy lifestyle is the basis of strong immunity. Physical exercises regularly, get enough sleep, avoid stress and give up bad habits.
• Follow the reaction of the body: Carefully monitor the reaction of the body to the intake of dietary supplements. If you have any side effects, stop taking and consult a doctor.
• Keep the dietary supplement correctly: Keep dietary supplements in accordance with the recommendations indicated on the packaging. Usually they should be stored in dry, cool and protected place from light.
• Do not take overdue dietary supplements: Do not take dietary supplements with an expired shelf life.

Potential risks and side effects

Reception of dietary supplements, like any other substances, can be associated with certain risks and side effects. It is important to know about them in order to make a conscious decision to take dietary supplements and timely seek medical help.

• Allergic reactions: Some dietary supplements can cause allergic reactions, such as skin rash, itching, swelling and difficulty breathing. If you have an allergy to any products or substances, carefully study the composition of dietary supplements and consult your doctor.
• Interaction with drugs: Some dietary supplements can interact with medicines and change their effect. This can lead to a decrease in the effectiveness of the medicine or to enhance its side effects. If you take any medicine, consult a doctor before taking dietary supplements.
• Overdose: Reception of dietary supplements in high doses can lead to an overdose and cause various side effects, such as nausea, vomiting, diarrhea, headache and dizziness. Follow the recommended dosage indicated on the packaging.
• Poor products: On the market there are many low -quality dietary supplements that may contain harmful substances or not contain the declared active ingredients. Choose dietary supplements from reliable manufacturers with good reputation and certification.
• Lack of proven effectiveness: The effectiveness of some dietary supplements has not been proved by scientific research. In such cases, a dietary supplement may be useless or even harmful. Critically evaluate the information about dietary supplements and consult a doctor.
• Addiction: Although dietary supplements do not cause physical dependence, psychological dependence on them is possible. Do not abuse dietary supplements and do not perceive them as a replacement for good nutrition and a healthy lifestyle.
• Individual intolerance: Some people may have individual intolerance to certain dietary supplements. In such cases, dietary supplement may cause discomfort and various side effects.

The role of nutrition and lifestyle in strengthening immunity

Bades can be a useful addition to a healthy lifestyle, but they do not replace proper nutrition and healthy habits. Food and lifestyle play a key role in strengthening the immune system.

Proper nutrition

Proper nutrition provides the body with the necessary nutrients that support the immune system. The diet should include:

• Fruits and vegetables: We are rich in vitamins, minerals and antioxidants that protect the cells from damage.
• Cereals: Provide the body with fiber, which is useful for intestinal microflora.
• Squirrels: Necessary for the production of immune cells and antibodies.
• Useful fats: Support the function of immune cells and have anti -inflammatory properties.
• Probiotics and prebiotics: Support a healthy intestinal microflora.

Avoid:

• Processed products: Contain little nutrients and many harmful additives.
• Sahar: Weakens the immune system.
• Transjir’s: Increase the risk of inflammation.

A healthy lifestyle

A healthy lifestyle includes:

• Regular physical exercises: Improve blood circulation and stimulate the immune system.
• Sufficient sleep: The lack of sleep weakens the immune system.
• Stress management: Chronic stress suppresses the immune system.
• Refusal of smoking and alcohol: These bad habits weaken the immunity.
• Regular hand washing: Prevents the spread of infections.

Dietary supplement to strengthen immunity: Scientific research

The effectiveness of dietary supplements to strengthen immunity is the subject of numerous scientific research. Some studies confirm the benefits of certain dietary supplements, while others do not reveal significant effects. It is important to critically evaluate the results of research and take into account their restrictions.

Vitamin C.

Numerous studies have shown that vitamin C can reduce the duration and severity of the cold. However, it does not prevent a cold. Vitamin C can also be useful for people undergoing intensive physical stress, such as athletes.

Vitamin D.

Studies have shown that vitamin D deficiency is associated with an increased risk of infectious diseases such as flu and pneumonia. The intake of vitamin D can reduce this risk, especially in people with vitamin D.

Zinc

Studies have shown that zinc can reduce the duration and severity of a cold, especially if you start taking it within 24 hours after the appearance of the first symptoms. However, the use of zinc in high doses can cause side effects.

Probiotics

Studies have shown that probiotics can improve the intestinal microflora and strengthen the immune system. They can be useful for the prevention and treatment of diarrhea associated with antibiotics. Some probiotic strains can also reduce the risk of colds and influenza.

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The results of the studies of Echinacea are contradictory. Some studies have shown that Echinacea can reduce the duration and severity of the cold, while others have not revealed significant effects. Further research is needed to confirm the effectiveness of Echinacea.

Buzina is black

Studies have shown that black bezine extract can reduce the duration and severity of a cold and influenza. It can also have antiviral properties.

Astragal

Studies have shown that Astral can strengthen the immune system and increase resistance to infections. It can also have antioxidant and anti -inflammatory properties. Further research is needed to confirm the effectiveness of Astragal.

Beta-glucan

Studies have shown that beta-glucans can stimulate the activity of immune cells and strengthen the immune system. They can be useful for the prevention and treatment of infectious diseases.

Garlic

Studies have shown that garlic has antimicrobial and immunomodulating properties. It can be useful for the prevention of colds and influenza.

Alternative approaches to strengthening immunity

In addition to taking dietary supplements, there are alternative approaches to strengthening the immune system, which can be effective and safe.

Traditional medicine

Traditional medicine, such as Chinese medicine and Ayurveda, offers various methods of strengthening immunity, such as:

• Herbal fees: The combinations of herbs that have immunomodulating and anti -inflammatory properties.
• Acupuncture: Stimulation of certain points on the body to improve the energy balance and strengthen immunity.
• Massage: Improves blood circulation and stimulates the immune system.
• Meditation and yoga: Reduce stress and strengthen immunity.

Other methods

Other methods of strengthening immunity include:

• Hydrotherapy: The use of water to improve blood circulation and stimulate the immune system (for example, contrast shower).
• Aromatherapy: The use of essential oils to improve the mood and strengthen immunity (for example, tea tree oil, eucalyptus, lavender).
• Salt caves: Inhalation of salt aerosol to cleanse the respiratory tract and strengthen immunity.
• State therapy: Using light to improve the mood and strengthen immunity.

Frequently asked questions (FAQ)

Here are the answers to frequently asked questions about dietary supplements to strengthen immunity.

1. What vitamins and minerals are the most important for immunity?
   Vitamin C, vitamin D, zinc and selenium.
2. Do I need to take dietary supplements constantly?
   Not necessarily. It is better to take them courses, especially during periods of increased risk of diseases.
3. Can dietary supplements replace good nutrition?
   No, dietary supplements are an addition to nutrition, not its replacement.
4. Which dietary supplements are best taken with a cold?
   Vitamin C, zinc, echinacea, black elderberry.
5. Is it safe to take dietary supplements during pregnancy?
   Before taking dietary supplements during pregnancy, you need to consult a doctor.
6. What side effects can occur when taking dietary supplements?
   Allergic reactions, digestive disorders, drug interaction.
7. How to choose a quality dietary supplement?
   Choose dietary supplements from reliable manufacturers with good reputation and certification.