Dietary supplements for immunity: Choose wisely

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Section 1: Immunity is the basis of health: how it works and why support is required

The immune system is a complex and multi -level network that protects the body from pathogens, such as bacteria, viruses, fungi and parasites, as well as from abnormal cells, for example, cancer. It operates around the clock, constantly scanning and responding to potential threats. To understand when and why the support of immunity is required using biologically active additives (dietary supplements), it is necessary to understand the basic principles of the operation of this system.

• Inborn immunity: This is the first line of defense with which we are born. It provides an immediate, but non -specific response to threats. Components of congenital immunity include:
  • Physical barriers: The skin, the mucous membranes of the respiratory tract and the gastrointestinal tract. They prevent the penetration of pathogens.
  • Cells-Fagocytы: Macrophages and neutrophils that absorb and destroy foreign cells and particles.
  • Natural killers (NK cells): Destroyed by virus or cancer cells.
  • Inflammation: A protective mechanism that attracts immune cells to the place of infection or damage.
• Acquired (adaptive) immunity: It develops throughout life after contact with pathogens or vaccines. It provides a more specific and long -term answer. The components of the acquired immunity include:
  • T-lymphocytes (T cells): There are several types of T cells:
    • T-Helpers (CD4+): They help other immune cells, secreting cytokines — signal molecules coordinating the immune response.
    • T-killer (CD8+): Destroy the virus or cancer cells, recognizing specific antigens on their surface.
    • T-regulatory cells (Treg): Sold the immune response, preventing autoimmune reactions.
  • B-lymphocytes (B-cells): They produce antibodies — proteins that are associated with pathogens, neutralizing them or marrying to destroy other immune cells.
• Antibodies (immunoglobulins): There are several classes of antibodies (IGG, IGM, IGA, IGE, IGD), each of which performs certain functions. For example, IgG is the most common type of antibodies in the blood that provides long -term immunity. IGA protects the mucous membranes.

Factors weakening immunity:

Many factors can negatively affect the functioning of the immune system, making the body more vulnerable to infections and diseases:

• Age: The immune system is aging with the body, which leads to a decrease in its effectiveness. This is due to a decrease in the quantity and activity of immune cells, as well as with a deterioration in the functioning of the thymus (the organ where T-lymphocytes ripen).
• Stress: Chronic stress suppresses the immune system, increasing the level of cortisol — hormone, which has an immunosuppressive effect.
• Inal meals: The deficiency of vitamins, minerals and other nutrients weakens immunity. Vitamins C, D, E, zinc, selenium and iron are especially important for the immune system.
• Lack of sleep: The lack of sleep violates the production of cytokines — signal molecules necessary to coordinate the immune response.
• Bad habits: Smoking and abuse of alcohol negatively affect the immune system, increasing the risk of infections and other diseases.
• Chronic diseases: Some diseases, such as diabetes, heart disease and HIV, weaken the immunity.
• Taking drugs: Some drugs, such as corticosteroids and immunosuppressors, suppress the immune system.
• Environmental factors: Environmental pollution can negatively affect immunity.
• Intestinal dysbiosis: Most of the immune cells are in the intestines. Dysbiosis, impaired intestinal microflora, can weaken the immune system.

When you think about supporting immunity:

• Frequent colds and infections: If you are often sick with colds (more than 3-4 times a year), this may be a sign of weakened immunity.
• Slow wound healing: If the wounds heal slowly, this may indicate the insufficient functioning of the immune system.
• Constant fatigue: Constant fatigue and weakness, not associated with physical exertion, can be a sign of weakened immunity.
• Chronic diseases: People with chronic diseases, such as diabetes, heart disease and HIV, often need additional support for immunity.
• Elderly age: Older people are especially vulnerable to infections due to age-related changes in the immune system.
• During the epidemics: During the period of flu epidemics and other infectious diseases, immunity support can help reduce the risk of infection.
• After illness: After the disease, the immune system takes time to restore. Support for immunity during this period can accelerate the recovery process.

Important: Before taking any dietary supplements for immunity, you need to consult a doctor, especially if you have chronic diseases or you take drugs. Self -medication can be dangerous for your health.

Section 2: Review of the main dietary supplements to maintain immunity: action, efficiency and safety

A huge number of dietary supplements positioned as a means to strengthen immunity are presented on the market. It is important to understand which of them are really effective and which are just a marketing move. Consider the main groups of dietary supplements used to support immunity, and evaluate their action, effectiveness and security based on scientific data.

• Vitamin C (ascorbic acid): One of the most popular and well -studied vitamins necessary for the normal functioning of the immune system.
  • Action: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It is also involved in the synthesis of collagen, which is necessary for the health of the skin and mucous membranes, which are important barriers to infection. Vitamin C stimulates the activity of immune cells, such as phagocytes and T-lymphocytes.
  • Efficiency: Numerous studies have shown that the intake of vitamin C can reduce the duration and severity of colds. However, the preventive technique of vitamin C does not always prevent a cold, especially in people who receive a sufficient amount of vitamin C with food.
  • Safety: Vitamin C is usually well tolerated. In large doses (more than 2000 mg per day) can cause stomach disorder, diarrhea and other side effects. Vitamin C can interact with some drugs such as anticoagulants.
  • Output forms: Available in various forms: tablets, capsules, powders, chewing tablets, sparkling tablets.
  • Dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. To strengthen immunity, you can take higher doses (up to 500-1000 mg per day), but you need to consult a doctor.
• Vitamin D (cholegalciferol): Fatable vitamin, playing an important role in the regulation of the immune system.
  • Action: Vitamin D affects the activity of immune cells, such as T-lymphocytes and macrophages. It also regulates the production of antimicrobial peptides that help fight infections.
  • Efficiency: Vitamin D deficiency is associated with an increased risk of infectious diseases, including respiratory infections. Studies have shown that vitamin D intake can reduce the risk of acute respiratory viral infections, especially in people with vitamin D.
  • Safety: Vitamin D is usually well tolerated, but in high doses can cause hypercalcemia (increasing blood calcium levels), which can lead to nausea, vomiting, weakness and other side effects.
  • Output forms: Available in various forms: tablets, capsules, drops.
  • Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). People with vitamin D deficiency may require higher doses that the doctor should prescribe. The optimal level of vitamin D in the blood is 30-50 ng/ml.
• Zinc: The mineral necessary for the normal functioning of the immune system.
  • Action: Zinc is involved in the development and functioning of immune cells, such as T-lymphocytes and NK cells. It also has antioxidant properties and helps to protect the cells from damage.
  • Efficiency: Zinc deficiency is associated with an increased risk of infectious diseases. Studies have shown that zinc intake can reduce the duration and severity of colds, especially when taking the first 24 hours after the appearance of symptoms.
  • Safety: Zinc is usually well tolerated, but in high doses can cause nausea, vomiting, diarrhea and other side effects. Zinc can interact with some drugs such as antibiotics and diuretics. Long -term intake of high doses of zinc can lead to copper deficiency.
  • Output forms: Available in various forms: tablets, capsules, syrups, candies.
  • Dosage: The recommended daily zinc dose for adults is 8-11 mg. To strengthen immunity, you can take higher doses (up to 25-50 mg per day) for a short period of time, but you need to consult a doctor.
• Selenium: A trace element with antioxidant properties and playing an important role in the functioning of the immune system.
  • Action: Selenium is involved in the synthesis of glutathioneperoxidase — an antioxidant enzyme that protects the cell from damage by free radicals. It also affects the activity of immune cells and enhances the immune response.
  • Efficiency: Selenium deficiency is associated with an increased risk of infectious diseases and cancer. Studies have shown that selenium intake can improve the immune function and reduce the risk of developing certain diseases.
  • Safety: Selenium is usually well tolerated, but in high doses can cause selenosis — selenium poisoning, which can lead to nausea, vomiting, hair loss, damage to the nervous system and other side effects.
  • Output forms: Available in various forms: tablets, capsules.
  • Dosage: The recommended daily dose of selenium for adults is 55 μg. It is not recommended to exceed a dose of 400 mcg per day.
• Probiotics: Living microorganisms that benefit health, especially for the intestine.
  • Action: Probiotics help restore the balance of intestinal microflora, which is important for the normal functioning of the immune system. Most of the immune cells are in the intestines, and a healthy microflora contributes to their proper operation. Probiotics stimulate the production of antibodies and enhance the immune response.
  • Efficiency: Studies have shown that the intake of probiotics can reduce the risk of respiratory infections, such as a cold and influenza. They can also reduce the duration and severity of these diseases.
  • Safety: Probiotics are usually well tolerated, but in some cases bloating, gas formation and other side effects can cause.
  • Output forms: Available in various forms: capsules, tablets, powders, liquids, yogurts.
  • Choice: It is important to choose probiotics containing bacterial strains, the effectiveness of which is proved in clinical studies. The most studied strains are Lactobacillus and Bifidobacterium. Pay attention to the number of living bacteria (some kind of colony -forming units) in one dose. It is recommended to choose probiotics containing at least 1 billion.
• SOUTINATEA: A plant traditionally used to strengthen immunity.
  • Action: Echinacea stimulates the activity of immune cells, such as macrophages and NK cells. It also has anti -inflammatory properties.
  • Efficiency: Studies have shown that taking echinacea can reduce the duration and severity of colds. However, the research results are ambiguous, and some studies do not confirm the effectiveness of Echinacea.
  • Safety: Echinacea is usually well tolerated, but in some cases it can cause allergic reactions. It is not recommended to take echinacea for people with autoimmune diseases.
  • Output forms: Available in various forms: tablets, capsules, tinctures, teas.
  • Dosage: The recommended dose of echinacea depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
• Black Buzina (Sambucus Nigra): A plant whose fruits contain anti -oxidants that have antiviral properties.
  • Action: Black bezine extract inhibits the replication of viruses, such as the influenza virus. It also has anti -inflammatory properties.
  • Efficiency: Studies have shown that taking an extract of black bezine can reduce the duration and severity of the influenza.
  • Safety: Black bezine extract is usually well tolerated, but in some cases it can cause stomach disorder.
  • Output forms: Available in various forms: syrups, loafers, capsules.
  • Dosage: The recommended dose of the black bezine extract depends on the shape of the release and concentration of active substances. Follow the instructions on the packaging.
• Ginger (Zingiber Officinale): A plant with anti -inflammatory and antioxidant properties.
  • Action: Ginger contains ginerols — active substances with anti -inflammatory and antioxidant properties. It can also have antiviral properties.
  • Efficiency: Studies have shown that ginger can help alleviate the symptoms of colds and influenza, such as sore throat, cough and runny nose. It can also help reduce nausea.
  • Safety: Ginger is usually well tolerated, but in some cases it can cause stomach disorder.
  • Output forms: Available in various forms: ginger root, ginger powder, capsules, teas.
  • Usage: Ginger can be added to food, drinks and tea.

Other dietary supplements for immunity:

• Garlic (Allium sativum): It has antimicrobial and antiviral properties. Contains allicin — an active substance with these properties.
• Kurkuma (Curcuma longa): Contains curcumin — a powerful antioxidant and anti -inflammatory agent.
• Astragalus Mambranaceus: It is traditionally used in Chinese medicine to strengthen immunity.
• Beta-glucan: Polysaccharides contained in mushrooms, yeast and grain crops. Stimulate the activity of immune cells.
• Colostrum (colostrum): The first milk that is produced after childbirth. Contains antibodies and other immune factors.

Important: Before taking any dietary supplement, you need to consult a doctor. Some dietary supplements can interact with drugs or be contraindicated in certain diseases.

Section 3: How to choose a dietary supplement for immunity: criteria, what to pay attention to, parsing the label

The choice of suitable dietary supplements for immunity is a difficult task, given the huge number of offers on the market. To make a conscious choice, it is necessary to take into account several important criteria and carefully study the information on the label.

The main criteria for choosing dietary supplements for immunity:

1. Composition: Carefully study the composition of the product. Make sure that it contains ingredients whose effectiveness is proved in clinical research. Pay attention to the concentration of active substances.

2. Output form: Choose the form of release, which is most convenient for you. Tablets, capsules, powders, liquids — the choice depends on your personal preferences.

3. Dosage: Follow the dosage recommendations indicated on the packaging. Do not exceed the recommended dose.

4. Manufacturer: Choose products of famous and reliable manufacturers who have a good reputation in the market. Pay attention to the availability of quality certificates.

5. Reviews: Read the reviews of other consumers about the product. However, do not blindly trust all reviews, as they can be biased or inaccurate.

6. Price: The price is not always an indicator of quality. Compare prices for different products with the same composition and dosage.

7. The presence of contraindications and side effects: Carefully study information about contraindications and side effects. Consult a doctor if you have any doubts.

Disassembly analysis of dietary supplements:

• Name Product: Make sure that the product name corresponds to its composition and purpose.

• Composition: The composition must transfer all the ingredients in the order of decreasing their mass. Pay attention to the presence of allergens.

• Output form: The form of release of the product (tablets, capsules, powder, etc.) is indicated.

• Net mass or volume: The mass or volume of the product in the package is indicated.

• The number of doses in the package: The number of doses (portions) in the package is indicated.

• Recommendations for use: Recommendations for the use of the product, including dosage and method of admission are indicated.

• Duration of admission: The duration of the product is indicated.

• Contraindications: Contraindications to the use of the product are indicated.

• Side effects: Possible side effects are indicated when receiving the product.

• Storage conditions: The storage conditions of the product are indicated.

• Best before date: The expiration date of the product is indicated.

• Information about the manufacturer: The name and address of the manufacturer of the product are indicated.

• The number of the certificate of state registration (SGR): The presence of the SGR confirms that the product has passed state registration and meets security requirements.

• Complex sign (if available): The presence of a sign of conformity (for example, the Sign of Rostest) confirms that the product has passed certification and meets certain quality standards.

What to look for when choosing specific dietary supplements:

• Vitamin C: Pay attention to the form of vitamin C. The most common form is ascorbic acid. There are also other forms, such as sodium ascorbate, calcium ascorbate and liposomal vitamin C. Liposomal vitamin C is considered more bioavailable.

• Vitamin D: Pay attention to the form of vitamin D. The most common form is vitamin D3 (cholegalciferol). There is also vitamin D2 (ergocalciferol), which is less effective than vitamin D3.

• Zinc: Pay attention to the form of zinc. The most common forms are zinc citrate, zinc picoline and zinc gluconate. Zinc Picoline is considered more bioavailable.

• Probiotics: Pay attention to bacteria strains contained in the product. The most studied strains are Lactobacillus and Bifidobacterium. Pay attention to the number of living bacteria (some) in one dose. It is recommended to choose probiotics containing at least 1 billion.

Cautions:

• Do not buy dietary supplements from unverified sellers or on the Internet.

• Do not trust advertising that promises instant and miraculous healing.

• Do not take dietary supplement if you have any doubts.

• Always consult a doctor before taking any dietary supplement.

Section 4: Integrative approach to strengthening immunity: diet, lifestyle, dietary supplements as an addition

Support for immunity is a comprehensive task that requires an integrative approach that includes proper nutrition, a healthy lifestyle and, if necessary, the use of dietary supplements as an addition. You can not rely only on dietary supplements and ignore other important factors.

Diet to strengthen immunity:

Proper nutrition plays a key role in maintaining a healthy immune system. A balanced diet rich in vitamins, minerals, antioxidants and other nutrients provides the body with the necessary resources for effective protection against infections and diseases.

• Use a lot of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. Citrus fruits (oranges, lemons, grapefruits), berries (blueberries, strawberries, raspberries), vegetables (broccoli, spinach, carrots, pepper) are especially useful for immunity. Try to use a variety of fruits and vegetables of different colors to get a wide range of nutrients.

• Include in the diet products rich in protein: Protein is necessary for building and restoring immune cells. Good sources of protein — meat, poultry, fish, eggs, legumes, nuts and seeds.

• Use useful fats: Useful fats, such as omega-3 fatty acids contained in fish (salmon, tuna, sardines), avocados, nuts and seeds, have anti-inflammatory properties and support the immune system.

• Limit the consumption of sugar, processed products and fast food: Sugar and processed products can suppress the immune system and increase the risk of inflammation. Fast-food is usually poor in nutrients and contains many harmful fats and trans fats.

• Support a healthy intestinal microflora: Use products rich in fiber (fruits, vegetables, whole grains), as well as fermented products (yogurt, kefir, sauerkraut, kimchi) that contain probiotics — healthy bacteria that support healthy intestinal microflora.

• Drink enough water: Water is necessary for the normal functioning of the body, including the immune system. Drink at least 8 glasses of water per day.

Life lifestyle to strengthen immunity:

A healthy lifestyle plays an equally important role in strengthening immunity than proper nutrition. The lack of sleep, stress, bad habits and lack of physical activity can weaken the immune system and make the body more vulnerable to infections.

• Farm up: The lack of sleep weakens the immune system. Try to sleep at least 7-8 hours a day.

• Cope with stress: Chronic stress suppresses the immune system. Find the ways to cope with stress, such as meditation, yoga, walking in nature or communication with friends and relatives.

• Engage in physical activity: Regular physical exercises strengthen the immune system. Try to engage in physical activity at least 30 minutes a day, most days of the week.

• Refuse smoking: Smoking weakens the immune system and increases the risk of infections and other diseases.

• Limit alcohol consumption: Alcohol abuse suppresses the immune system.

• Follow hygiene rules: Wash your hands with soap regularly, especially after visiting public places and before eating.

• Vaccinated: Vaccination helps to protect the body from infectious diseases.

Bad as an addition:

Bades can be a useful addition to proper nutrition and a healthy lifestyle, especially during periods of increased risk of infections or in the presence of a deficiency of certain nutrients. However, it is important to remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle.

• Vitamin C: It can be useful for reducing the duration and severity of colds.

• Vitamin D: It can be useful for reducing the risk of the development of respiratory infections, especially in people with vitamin D. deficiency.

• Zinc: It can be useful for reducing the duration and severity of colds, especially when taking the first 24 hours after the appearance of symptoms.

• Probiotics: It can be useful to reduce the risk of developing respiratory infections and strengthen the immune system.

• SOUTINATEA: It may be useful for reducing the duration and severity of colds.

• Black Black: It may be useful for reducing the duration and severity of the flu.

Important: Before taking any dietary supplements, it is necessary to consult a doctor.

An integrative approach is the key to strong immunity:

The combination of proper nutrition, a healthy lifestyle and, if necessary, the use of dietary supplements as an addition is the most effective way to strengthen the immune system and protect the body from infections and diseases. Do not forget that each organism is individual, and that which suits one person may not fit another. Therefore, it is important to listen to your body and consult a doctor.

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