Top dietary supplements to strengthen immunity in women

Top dietary supplements to strengthen immunity in women: Full guide

Female immunity is a complex and delicate system, which is influenced by hormonal vibrations, stress, diet and other factors. Strengthening the immune system plays a key role in maintaining health and protecting against diseases. Biologically active additives (dietary supplements) can serve as a valuable addition to a healthy lifestyle, providing the body with the necessary nutrients and supporting the optimal function of immunity. In this comprehensive guide, we will consider the best dietary supplements to strengthen immunity in women, analyze their mechanism of action, dosage, contraindications and features of application to help you make a conscious choice.

1. Vitamin D: sunlight in each capsule

Vitamin D is a fat -soluble vitamin that plays a crucial role in the regulation of the immune system. It affects immune cells, such as T cells and macrophages, increasing their activity and the ability to fight infections. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight, and is associated with an increased risk of infections, autoimmune diseases and other health problems.

• The mechanism of action: Vitamin D activates the vitamin D (VDR) receptor on immune cells, regulating the expression of genes involved in the immune response. It stimulates the production of antimicrobial peptides, such as Katelicidin and defensins, which directly destroy bacteria, viruses and fungi. Vitamin D also helps to modulate inflammatory processes, preventing an excessive inflammatory reaction that can damage the tissue.
• Advantages for women’s immunity:
  • Reduction of risk of respiratory infections: Studies show that the intake of vitamin D can reduce the risk of developing acute respiratory viral infections, influenza and other respiratory infections.
  • Support for autoimmune health: Vitamin D can help modulate the immune response in autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis and Hashimoto thyroiditis.
  • Improving immunity during pregnancy and lactation: Vitamin D is important for the health of both the mother and the child, and can reduce the risk of developing allergies and other immune problems in newborns.
• Dosage: The recommended daily dose of vitamin D for adult women is 600 IU (international units). However, depending on the level of vitamin D in the blood and individual needs, the doctor can recommend higher doses. The optimal level of vitamin D in the blood is 30-50 ng/ml.
• Output forms: Vitamin D is available in various forms, including capsules, tablets, drops and sprays. Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).
• Side effects and contraindications: Taking vitamin D in recommended doses is usually safe. However, excessive use of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms. Vitamin D is contraindicated in hypercalcemia, hypervitaminosis D and some other diseases.
• Recommendations for use: It is best to take vitamin D during food containing fats to improve its absorption. Spended the level of vitamin D in the blood regularly and adjust the dose on the recommendation of the doctor.

2. Vitamin C: powerful antioxidant for immune defense

Vitamin C (ascorbic acid) is a water -soluble vitamin, known for its antioxidant properties and the role in maintaining the immune system. It protects the cells from damage by free radicals, stimulates the production of immune cells and improves their function.

• The mechanism of action: Vitamin C is a powerful antioxidant that neutralizes free radicals that can damage the cells and weaken the immune system. It is also involved in the synthesis of collagen necessary for the health of the skin and mucous membranes, which serve as a barrier against infections. Vitamin C stimulates the production and activity of leukocytes, such as neutrophils, lymphocytes and macrophages, increasing their ability to fight pathogen.
• Advantages for women’s immunity:
  • Reducing the duration and severity of colds: Studies show that the intake of vitamin C can reduce the duration and severity of the symptoms of a cold.
  • Strengthening the immune response to vaccination: Vitamin C can improve the immune response to vaccination, increasing the effectiveness of vaccines.
  • Protection against chronic diseases: The antioxidant properties of vitamin C help protect the body from chronic diseases, such as cardiovascular diseases, cancer and diabetes.
• Dosage: The recommended daily dose of vitamin C for adult women is 75 mg. However, to strengthen immunity and with colds, the dose can be increased to 500-1000 mg per day.
• Output forms: Vitamin C is available in various forms, including tablets, capsules, chewing tablets, powders and sparkling tablets. Liposomal vitamin C has increased bioavailability.
• Side effects and contraindications: Taking vitamin C in the recommended doses is usually safe. However, excessive use of vitamin C can lead to diarrhea, nausea, abdominal pain and other gastrointestinal disorders. Vitamin C is contraindicated in hemochromatosis, talassemia and some other diseases.
• Recommendations for use: Vitamin C is best taken during meals to improve its absorption. Divide the daily dose into several techniques to maintain a constant level of vitamin C in the blood.

3. Zinc: a mineral necessary for the immune function

Zinc is an indispensable mineral that plays an important role in various aspects of the immune system. It is necessary for the development and functioning of immune cells, such as T cells, B cells and NK cells. Zinc deficiency can weaken the immune system and increase susceptibility to infections.

• The mechanism of action: Zinc is involved in the synthesis of DNA and RNA necessary for the growth and division of immune cells. It is also a cofactor for many enzymes involved in the immune response, including superoxiddismutase (SOD), which protects the cells from damage by free radicals. Zinc regulates the function of the thymus, the body responsible for the maturation of T cells. It also participates in the activation of NK cells that destroy cells and cancer cells infected with virus.
• Advantages for women’s immunity:
  • Reducing the duration and severity of colds: Studies show that the use of zinc at the first symptoms of a cold can reduce its duration and severity.
  • Improving the immune response to vaccination: Zinc can improve the immune response to vaccination, especially in the elderly.
  • Support for the health of the skin and mucous membranes: Zinc is necessary for healing wounds and maintaining the health of the skin and mucous membranes, which serve as a barrier against infections.
• Dosage: The recommended daily zinc dose for adult women is 8 mg. However, to strengthen immunity and with colds, the dose can be increased to 15-30 mg per day.
• Output forms: Zinc is available in various forms, including tablets, capsules, candies and nasal sprays. Qing Picoline and zinc citrate have good bioavailability.
• Side effects and contraindications: Taking zinc in recommended doses is usually safe. However, excessive use of zinc can lead to nausea, vomiting, abdominal pain, diarrhea and other gastrointestinal disorders. Long -term intake of high doses of zinc can disrupt the absorption of copper. Zinc is contraindicated in Wilson-Konovalov’s disease.
• Recommendations for use: Zinc is best taken during eating to improve its absorption. Do not take zinc at the same time as calcium, iron or phytams, as they can reduce its absorption.

4. Selenium: antioxidant mineral for immune defense

Selenium is an indispensable mineral that plays an important role in antioxidant protection and maintaining the immune system. It is a component of glutathioneperoxidase, an enzyme that protects the cells from damage to free radicals. Selenium also participates in the regulation of an immune response and can increase resistance to infections.

• The mechanism of action: Selenium is a component of glutathioneperoxidase, an enzyme that neutralizes free radicals and protects cells from oxidative stress. It also participates in the synthesis of thyroid hormones that play an important role in the regulation of the immune system. Selenium stimulates the production and activity of NK cells, increasing their ability to destroy cells and cancer cells infected with virus. It can also modulate inflammatory processes, preventing an excessive inflammatory reaction.
• Advantages for women’s immunity:
  • Strengthening the immune response to vaccination: Selenium can improve the immune response to vaccination, especially with influenza.
  • Protection against viral infections: Studies show that selenium can reduce the risk of viral infections, such as hepatitis C and HIV.
  • Support for the health of the thyroid gland: Selenium is necessary for the synthesis of thyroid hormones that play an important role in the regulation of the immune system.
• Dosage: The recommended daily dose of selenium for adult women is 55 μg.
• Output forms: Selenium is available in various forms, including tablets, capsules and liquid additives. Seleenomeininin and sodium selenite are well -absorbed forms of selenium.
• Side effects and contraindications: Reception of selenium in recommended doses is usually safe. However, excessive consumption of selenium can lead to selenosis, which can cause nausea, vomiting, diarrhea, hair loss, nail damage and other symptoms. Selenium is contraindicated in allergies to selenium and some other diseases.
• Recommendations for use: Selenium is best taken during eating to improve its absorption. Do not take selenium simultaneously with vitamin C, as it can reduce its absorption.

5. Probiotics: friendly bacteria for intestinal immunity

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They play an important role in maintaining intestinal health, which is an important component of the immune system. The intestine contains about 70% of all immune cells of the body, and healthy intestinal microflora is necessary for an optimal immune response.

• The mechanism of action: Probiotics compete with pathogenic bacteria for nutrients and places of attachment in the intestines, preventing their reproduction and causing infection. They stimulate the production of antimicrobial substances, such as bacteriocins that destroy pathogenic bacteria. Probiotics strengthen the intestinal barrier, preventing the penetration of pathogens into the bloodstream. They also stimulate the production of immune cells, such as T cells and B cells, and modulate inflammatory processes.
• Advantages for women’s immunity:
  • Reducing the risk of urinary tract infections (IMP): Probiotics can help prevent the development of IMPs, especially in women prone to these infections.
  • Improving vaginal health: Probiotics can help restore and maintain a healthy vaginal microflora, preventing the development of bacterial vaginosis and candidiasis.
  • Reducing allergies: Probiotics can help reduce the symptoms of allergies by modulating the immune response.
• Dosage: The dosage of probiotics varies depending on the strain and the product. It is usually recommended to take from 1 to 10 billion colony -forming units (CFU) per day.
• Output forms: Probiotics are available in various forms, including capsules, tablets, powders, yogurts and fermented products.
• Side effects and contraindications: The intake of probiotics is usually safe. However, some people may have temporary side effects, such as gases, bloating and diarrhea. Probiotics are contraindicated in severe immunodeficiency.
• Recommendations for use: Take probiotics in accordance with the instructions on the package. It is best to take probiotics on an empty stomach or before bedtime. Choose probiotics containing several strains of bacteria for a wider spectrum of action.

6. Echinacea: A plant tool to stimulate immunity

Echinacea is the genus of the Astrov family plants, known for its immunostimulating properties. It is traditionally used for the prevention and treatment of colds and other infections.

• The mechanism of action: Echinacea contains various biologically active compounds, such as polysaccharides, alkylamides and flavonoids that stimulate the immune system. It increases the production of immune cells, such as macrophages and NK cells, and increases their activity. Echinacea also has anti -inflammatory and antiviral properties.
• Advantages for women’s immunity:
  • Reducing the duration and severity of colds: Studies show that the intake of echinacea at the first symptoms of a cold can reduce its duration and severity.
  • Prevention of respiratory infections: Echinacea can help prevent the development of respiratory infections, especially during periods of increased incidence.
  • Strengthening the immune response to vaccination: Echinacea can improve the immune response to vaccination.
• Dosage: The dosage of echinacea varies depending on the form of production and product. It is usually recommended to take from 300 to 500 mg Echinacea Extract three times a day.
• Output forms: Echinacea is available in various forms, including capsules, tablets, liquid extracts and teas.
• Side effects and contraindications: Echinacea is usually safe. However, some people may have allergic reactions, such as skin rash and itching. Echinacea is contraindicated in autoimmune diseases and allergies to the plants of the Astro family.
• Recommendations for use: Take echinacea at the first symptoms of colds or to prevent respiratory infections. It is not recommended to take echinacea for a long time (more than 8 weeks).

7. Black Buzina (sambucus nigra): a natural shield from viruses

Black Buzina is a tree whose fruits are traditionally used to treat colds and influenza. Busy berries are rich in antioxidants and have antiviral properties.

• The mechanism of action: Anthocyans, powerful antioxidants, which protect the cells from damage by free radicals, contain an elderberry berries. They also contain substances that block the attachment of viruses to cells, preventing their penetration and reproduction. Buzina stimulates the production of cytokines, molecules that regulate the immune response.
• Advantages for women’s immunity:
  • Reducing the duration and severity of the flu: Studies show that the reception of an elderberry extract with influenza can reduce its duration and severity.
  • Relief symptoms of colds: Buzina can help alleviate the symptoms of colds, such as cough, runny nose and sore throat.
  • Support for the immune system in the winter: Buzina can help strengthen the immune system and reduce the risk of respiratory infections in the winter.
• Dosage: Buzina dosage varies depending on the form of production and product. It is usually recommended to take from 15 to 30 ml of an elderberry syrup per day or from 500 to 1000 mg of an elderberry extract in capsules.
• Output forms: Buzina is available in various forms, including syrups, capsules, tablets, candies and teas.
• Side effects and contraindications: Bozina is usually safe. However, some people may have gastrointestinal disorders, such as nausea and diarrhea. An immense berries of an elderberry contain cyanide and can be toxic. Buzina is contraindicated during pregnancy and breastfeeding.
• Recommendations for use: Take an elderberry at the first symptoms of a cold or influenza. Choose products containing standardized buzines.

8. Mushrooms: natural immunomodulators

Some species of mushrooms, such as Reishi, Shiitak and Matake, have immunomodulating properties. They contain polysaccharides, such as beta-glucans that stimulate the immune system and increase resistance to infections.

• The mechanism of action: Beta-glucans are associated with receptors on immune cells, such as macrophages and NK cells, activating them and increasing their ability to fight pathogen. They also stimulate the production of cytokines, molecules that regulate the immune response. Mushrooms have antioxidant and anti -inflammatory properties.
• Advantages for women’s immunity:
  • Strengthening the immune response to vaccination: Mushrooms can improve the immune response to vaccination, especially in the elderly.
  • Support for the immune system in chronic diseases: Mushrooms can help support the immune system for chronic diseases such as cancer and diabetes.
  • Reduction of risk of respiratory infections: Mushrooms can help reduce the risk of respiratory infections.
• Dosage: The dosage of mushrooms varies depending on the type and product. It is usually recommended to take from 500 to 2000 mg of mushroom extract per day.
• Output forms: Mushrooms are available in various forms, including capsules, tablets, powders and extracts.
• Side effects and contraindications: Mushroom intake is usually safe. However, some people may have gastrointestinal disorders, such as nausea and diarrhea. Mushrooms are contraindicated in mushroom allergies and some other diseases.
• Recommendations for use: Take the mushrooms in accordance with the instructions on the package. Choose products containing standardized mushroom extract.

9. Kurkumin: anti -inflammatory antioxidant

Kurkumin is an active connection contained in turmeric, spices widely used in Indian cuisine. It has powerful anti -inflammatory and antioxidant properties and can support the immune system.

• The mechanism of action: Kurkumin inhibits the activity of NF-KB, a transcription factor that plays an important role in the regulation of inflammatory processes. It also neutralizes free radicals and protects cells from oxidative stress. Kurkumin can modulate the immune response, stimulating the production of immune cells and regulating the production of cytokines.
• Advantages for women’s immunity:
  • Reducing inflammation: Kurkumin can help reduce inflammation in the body, which can weaken the immune system.
  • Support for the immune system in autoimmune diseases: Kurkumin can help modulate the immune response in autoimmune diseases, such as rheumatoid arthritis and inflammatory intestinal diseases.
  • Protection against chronic diseases: The antioxidant properties of curcumin help protect the body from chronic diseases, such as cardiovascular diseases, cancer and diabetes.
• Dosage: The dosage of curcumin varies depending on the product. It is usually recommended to take from 500 to 2000 mg of curcumin per day.
• Output forms: Kurkumin is available in various forms, including capsules, tablets and powders. Kurkumin with piperin (black pepper extract) has increased bioavailability.
• Side effects and contraindications: Curkumin is usually safe. However, some people may have gastrointestinal disorders, such as nausea and diarrhea. Kurkumin can interact with some drugs such as anticoagulants. Kurkumin is contraindicated in diseases of the gallbladder.
• Recommendations for use: Take the turmeric during food containing fats to improve its absorption. Choose products containing kurkumin with piperin.

10. L-lutamine: amino acid to maintain immune function

L-glutamine is an indispensable amino acid that plays an important role in various aspects of the immune system. It is the main source of energy for immune cells, such as lymphocytes and macrophages, and is necessary for their growth and division.

• The mechanism of action: L-lutamine supports the integrity of the intestinal barrier, preventing the penetration of pathogens into the bloodstream. It also stimulates the production of immune cells and modulates inflammatory processes. L-lutamine can improve the function of the immune system with stress, injuries and surgical interventions.
• Advantages for women’s immunity:
  • Support for the immune system under stress: L-glutamine can help support the immune system in stress, which can weaken the immune system.
  • Improving intestinal function: L-lutamine supports the integrity of the intestinal barrier and can help with irritable intestines (SRK).
  • Recovery after training: L-lutamine can help restore muscles after training and reduce the risk of respiratory infections in athletes.
• Dosage: The dosage of L-lutamine varies depending on individual needs. It is usually recommended to take from 5 to 10 grams of L-l-lutamine per day, divided into several tricks.
• Output forms: L-lutamine is available in the form of powder, capsules and tablets.
• Side effects and contraindications: Reception of L-lutamine is usually safe. However, some people may have gastrointestinal disorders, such as nausea and diarrhea. L-lutamine is contraindicated in severe liver and kidney diseases.
• Recommendations for use: Take L-lutamine while eating or after training.

Important comments:

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor to make sure that they are safe for you and do not interact with other medicines that you take.
• Quality and safety: Choose dietary supplements from reliable manufacturers who test their products for quality and safety.
• Individual needs: The needs of each person in nutrients are different. The dosage and choice of dietary supplements should be based on individual needs and health status.
• Complex approach: Bades are an addition to a healthy lifestyle, and not replacing it. To strengthen immunity, a balanced diet, regular physical exercises, sufficient sleep and stress management are important.
• Monitoring: Follow the reaction of your body to the intake of dietary supplements and adjust the dosage on the recommendation of the doctor.

The correct choice and use of dietary supplements, combined with a healthy lifestyle, can significantly strengthen the woman’s immune system and increase her resistance to disease. Remember the importance of consulting a doctor and a conscious approach to choosing additives.