Available dietary supplements to strengthen immunity: detailed guide
I. Understanding immunity and factors affecting it
The immune system is a complex complex of cells, tissues and organs designed to protect the body from pathogens, toxins and own mutated cells. It works like a network, recognizing and neutralizing threats, supporting our health and well -being. Understanding the principles of her work is a key step to maintain its optimal functioning.
1.1. Congenital and acquired immunity:
The immune system consists of two main branches:
- Inborn immunity: This is the first line of defense with which we are born. It includes physical barriers (leather, mucous membranes), chemical barriers (stomach acid, lysozyme in saliva), as well as cells, such as macrophages, neutrophils and NK cells (natural killers), which quickly respond to any signs of intrusion. Congenital immunity does not have specificity, attacking a wide range of pathogens. Inflammation is an important component of an innate immune response.
- Acquired (adaptive) immunity: This branch of the immune system develops throughout life, «learning» to recognize specific pathogens. Key players here are B-lymphocytes (produce antibodies specific to certain antigens) and T-lymphocytes (different types, including T-highpers that coordinate the immune response, and T-killers that destroy infected cells). The acquired immunity has immunological memory, which allows the body to respond faster and more efficiently to repeated meetings with the same pathogens. Vaccination uses the principles of adaptive immunity, «teaching» it to recognize and fight certain infections.
1.2. Factors affecting the immune system:
The effectiveness of the immune system is affected by many factors, both internal and external. Understanding these factors helps in a conscious approach to strengthening immunity.
- Age: The immune system is immature in infants and gradually weakens with age (immunostation). This makes the elderly more susceptible to infections.
- Nutrition: The lack of nutrients, such as vitamins (A, C, D, E, B6, B12), minerals (zinc, selenium, iron, copper), protein and irreplaceable fatty acids, can weaken the immune function.
- Stress: Chronic stress suppresses the immune system, increasing the risk of infections and other diseases. Stress causes the release of cortisol, hormone, which can inhibit the activity of immune cells.
- Dream: The lack of sleep weakens the immune response and increases susceptibility to diseases. During sleep, the body produces cytokines, important proteins that regulate the immune system.
- Physical activity: Moderate physical activity strengthens the immune system, while excessive loads can suppress it.
- Chronic diseases: Diseases, such as diabetes, heart disease and autoimmune diseases, can weaken the immune system.
- Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.
- Environment: Air pollution, the effects of toxic substances and radiation can negatively affect the immune system.
- Smoking and alcohol: Smoking and excessive alcohol use weaken the immune system.
II. Key nutrients to maintain immunity
Proper nutrition is the cornerstone of a strong immune system. The inclusion in the diet of products rich in certain vitamins, minerals and other nutrients can significantly improve the immune function.
2.1. Vitamins:
- Vitamin C (ascorbic acid): A powerful antioxidant that protects the cells from damage by free radicals. It stimulates the production and function of leukocytes, especially neutrophils, which play an important role in the destruction of pathogens. Supports the barrier function of the epithelium. Sources: citrus fruits, berries, kiwi, pepper, broccoli.
- Vitamin D (calciferol): Plays an important role in the regulation of the immune system. Activates macrophages and T-lymphocytes. Vitamin D deficiency is associated with an increased risk of infections. Sources: oily fish, egg yolks, enriched products, and is also synthesized in the skin under the influence of sunlight. In conditions of sunlight, especially in the winter months, it is recommended to receive additives.
- Vitamin A (Retinol): It is necessary to maintain the integrity of the mucous membranes, which are an important barrier against infections. Participates in the development and functioning of immune cells. Sources: liver, dairy products, egg yolks, as well as in the form of beta-carotene (predecessor of vitamin A) in carrots, sweet potatoes, spinach.
- Vitamin E (Tokoferol): An antioxidant that protects the cells from damage. Improves the function of immune cells, especially in older people. Sources: vegetable oils, nuts, seeds, avocados.
- B vitamins B (especially B6, B12, folic acid): Participate in the synthesis of DNA and RNA necessary for the division and functioning of immune cells. It is necessary to maintain the normal level of leukocytes. Sources: meat, poultry, fish, eggs, dairy products, legumes, green leafy vegetables, whole grain products.
2.2. Minerals:
- Zinc: Critically important for the development and functioning of immune cells. Supports the barrier function of the skin and mucous membranes. It has antioxidant properties. Zinc deficiency is associated with increased susceptibility to infections. Sources: meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
- Selenium: An antioxidant that supports the function of immune cells. He plays a role in the regulation of inflammation. Sources: Brazilian nuts, fish, seafood, meat, poultry, eggs, whole grain products.
- Iron: It is necessary to transfer oxygen to cells, including immune cells. Iron deficiency can weaken the immune function. Sources: meat, poultry, fish, legumes, green leafy vegetables. It is important to remember that the assimilation of iron from plant sources improves with the simultaneous consumption of vitamin C.
- Copper: It is necessary for the functioning of enzymes involved in immune processes. Sources: seafood, nuts, seeds, legumes, liver.
2.3. Other nutrients:
- Protein: It is necessary for constructing and restoring tissues, as well as for the synthesis of antibodies and other immune proteins. Sources: meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
- Probiotics: Useful bacteria that live in the intestines and support the health of intestinal microbiota. A healthy microbiota plays an important role in the regulation of the immune system. Sources: fermented products, such as yogurt, kefir, sauerkraut, kimchi, as well as additives with probiotics.
- Prebiotics: Drill fibers that serve as food for beneficial bacteria in the intestines. Support the growth and activity of probiotics. Sources: garlic, onions, onions, asparagus, bananas, oats, apples.
- Omega-3 fatty acids: They have anti -inflammatory properties and can improve the function of immune cells. Sources: fatty fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.
- Polyphenols: Antioxidants that are contained in fruits, vegetables, tea and coffee. Protect cells from damage and can improve the function of immune cells. Sources: berries, grapes, apples, tea, coffee, cocoa.
III. Available dietary supplements to strengthen immunity: Review
Although obtaining the necessary nutrients from a balanced diet is optimal, in certain situations where the diet is insufficient or the needs of the body are increased, dietary supplements can be useful. It is important to remember that before taking any dietary supplements, you need to consult a doctor.
3.1. Vitamin complexes:
Multivitamin complexes containing vitamins C, D, A, E, B6 and B12 can be useful for maintaining overall health and immunity. Choose complexes containing recommended daily doses of vitamins, but not exceeding the upper permissible level of consumption.
- Pros: Convenience, a wide range of nutrients in one tablet.
- Cons: They may not contain all the necessary nutrients in optimal doses. It is important to carefully study the composition.
3.2. Vitamin C (ascorbic acid):
Vitamin C additives are available in various forms, including tablets, capsules, powders and chewing tablets. Liposomal vitamin C provides better digestibility.
- Pros: Effective antioxidant stimulates the immune system.
- Cons: High doses can cause stomach disorder.
3.3. Vitamin D (calciferol):
It is especially important in the winter months and for people living in regions with a lack of sunlight. Available in the form of D2 (ergocalciferol) and D3 (cholecalciferol). D3 is considered more effective in increasing the level of vitamin D in the blood.
- Pros: It is important for the regulation of the immune system, especially for the activation of immune cells.
- Cons: An overdose can lead to hypercalcemia (an increased level of calcium in the blood).
3.4. Zinc:
Zinc supplements are available in various forms, including zinc gluconate, zinc sulfate and zinc picoline. Zinc Picoline can be better learned.
- Pros: It is necessary for the development and functioning of immune cells.
- Cons: High doses can disrupt copper assimilation and cause stomach disorder.
3.5. Selenium:
Selena additives are available in the form of selenomethyonin and sodium selenite. Seleenomeininin is considered more bioavailable.
- Pros: Antioxidant supports the function of immune cells.
- Cons: An overdose can lead to selenosis (selenium toxicity).
3.6. Probiotics:
Probiotics additives contain various strains of beneficial bacteria. Choose additives containing strains, the effectiveness of which is proven by clinical research, such as Lactobacillus and Bifidobacterium.
- Pros: Support the health of intestinal microbiots and regulate the immune system.
- Cons: They can cause bloating and other gastrointestinal disorders at the beginning of the reception. It is important to choose additives with a high content of living bacteria (some kind of colony -forming units).
3.7. SOUTINATEA:
A plant supplement, which is traditionally used to strengthen immunity and combat a cold and influenza. It is assumed that it stimulates the activity of immune cells.
- Pros: It can reduce the duration and severity of colds.
- Cons: It can cause allergic reactions in some people. Not recommended for people with autoimmune diseases.
3.8. Elder (Sambucus):
Busy berries are rich in antioxidants and have antiviral properties. Available in the form of syrup, capsules and candies.
- Pros: It can reduce the duration and severity of the flu.
- Cons: Unfinished berries of an elderberry can be toxic. Not recommended for people with autoimmune diseases.
3.9. Garlic (Allium sativum):
It has antimicrobial, antioxidant and anti -inflammatory properties. Contains allicin, a compound that has a powerful antibacterial effect.
- Pros: Strengthens the immune system and helps to fight infections.
- Cons: It can cause smell from the mouth and disorder of the stomach.
3.10. Kurkuma (Curcuma longa):
Contains curcumin, compound with anti -inflammatory and antioxidant properties. It can improve the function of immune cells.
- Pros: It has an anti -inflammatory effect and supports the immune system.
- Cons: It is poorly absorbed. It is recommended to take turmeric with black pepper (pipin), which improves its absorption.
IV. Selection of available dietary supplements: tips and recommendations
When choosing dietary supplements to strengthen immunity, it is important to consider several factors to make sure that you get a safe and effective product.
4.1. Quality and safety:
- Choose products from reliable manufacturers: Look for companies with a good reputation that tests their products for cleanliness and efficiency.
- Pay attention to certification: Look for products certified by independent organizations such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. These certificates guarantee that the product was tested for compliance with quality and safety standards.
- Check the list of ingredients: Make sure that the product does not contain undesirable additives, such as artificial dyes, flavors or preservatives.
- See at the expiration date: Make sure that the product is not expired.
4.2. Dosage:
- Follow the recommended dosage: Do not exceed the recommended dosage indicated on the product label.
- Consider your individual needs: The dosage may vary depending on age, health and other factors. Consult a doctor to determine the optimal dosage for you.
- Start with a low dose: If you first take a new dietary supplement, start with a low dose and gradually increase it to evaluate your tolerance.
4.3. Output form:
- Choose a convenient release form: Bades are available in various forms, including tablets, capsules, powders, liquids and chewing tablets. Choose the form that is more convenient for you to take.
- Consider digestibility: Some forms of dietary supplements are better absorbed than others. For example, liposomal vitamin C and zinc picoline can be better absorbed than conventional forms of vitamin C and zinc.
4.4. Interaction with drugs:
- Consult a doctor: Before taking any dietary supplements, consult a doctor, especially if you take any medicine or have any chronic diseases. Some dietary supplements can interact with medicines and cause undesirable side effects.
4.5. Price:
- Compare prices: Compare prices for different products from different manufacturers. Not always the most expensive product is the highest quality.
- Consider the ratio of price and quality: Choose products that offer a good price ratio. Pay attention to the concentration of active ingredients and the number of servings in the package.
V. Life for strengthening immunity: integrated approach
Remember that dietary supplements are only one of the components of an integrated approach to strengthening immunity. It is also important to adhere to a healthy lifestyle that includes:
5.1. Healthy nutrition:
- Adhere to a balanced diet: Use a variety of products rich in vitamins, minerals, antioxidants and other beneficial substances.
- Eat a lot of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants that are necessary to maintain immune function.
- Limit the consumption of processed products, sugar and saturated fats: These products can weaken the immune system.
- Drink enough water: Water is necessary to maintain the normal function of all organs and systems, including the immune system.
5.2. Regular physical activity:
- Take a moderate physical activity: Moderate physical activity, such as walking, jogging, swimming or cycling, strengthens the immune system.
- Avoid excessive loads: Excessive physical activity can suppress the immune system.
5.3. Sufficient sleep:
- Sleep at least 7-8 hours a day: The lack of sleep weakens the immune response.
5.4. Stress management:
- Learn to manage stress: Chronic stress suppresses the immune system. Use relaxation techniques such as meditation, yoga or breathing exercises.
5.5. Refusal of smoking and moderate alcohol consumption:
- Do not smoke: Smoking weakens the immune system.
- Limit alcohol consumption: Excessive alcohol use weakens the immune system.
5.6. Hygiene:
- Wash your hands regularly: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.
- Avoid touching your face: Try not to touch the face, especially the eye, nose and mouth to prevent the spread of microbes.
VI. Frequently asked questions (FAQ):
6.1. What dietary supplements are most effective for strengthening immunity?
The effectiveness of dietary supplements can vary depending on individual needs and health status. The most common and studied dietary supplements for strengthening immunity include vitamins C, D, zinc, selenium, probiotics, echinacea and elderberry.
6.2. Can dietary supplements completely replace a healthy diet?
No, dietary supplements cannot completely replace a healthy diet. They are an addition to a balanced diet and a healthy lifestyle.
6.3. How long can you take dietary supplements to strengthen immunity?
The duration of the reception of dietary supplements can vary depending on the type of dietary supplement and individual needs. Some dietary supplements can be taken on an ongoing basis, while others should be taken courses. Consult a doctor to determine the optimal duration of dietary supplements for you.
6.4. What side effects can cause dietary supplements?
Bades can cause side effects, especially with high doses or when interacting with drugs. The most common side effects include stomach disorder, nausea, diarrhea and allergic reactions.
6.5. Do I need to consult with a doctor before taking dietary supplements?
Yes, before taking any dietary supplements, you need to consult a doctor, especially if you take any medicine or have any chronic diseases.
VII. Legal reservation:
The presented information is intended only for information purposes and should not be considered as a medical council. Always consult with a qualified medical worker before making any decisions related to your health. The use of the information presented in this article is carried out at your own risk. The authors and the publisher are not responsible for any consequences that arose as a result of the use of this information. Bades are not a drug.