Dietary supplements for immunity: what you need to know before buying
Chapter 1: Understanding the immune system is the basis for a conscious choice of dietary supplements
Before plunging into the world of biologically active additives (dietary supplements) for immunity, it is necessary to understand what the immune system is and how it works. This is a complex network of cells, tissues and organs that jointly protect the body from pathogens, such as bacteria, viruses, fungi and parasites. Our immune system is a fortress that needs constant maintenance, and the choice of dietary supplements for immunity should be based on an understanding of its fundamental principles.
1.1. Inborn immunity: the first line of defense
Congenital immunity is our first line of protection with which we are born. He reacts quickly and nonspecific to any threats. The elements of congenital immunity include:
- Physical barriers: The skin, mucous membranes, hair and eyelashes prevent the penetration of pathogens into the body.
- Chemical barriers: Saliva, sweat, gastric juice contain enzymes and acids that kill or neutralize microorganisms.
- Cells: Macrophages, neutrophils, NK cells (natural killers) absorb and destroy pathogens or infected cells.
- Inflammation: An inflammatory reaction mobilizes immune cells to the place of infection and promotes tissue healing.
1.2. Acquired immunity: accurate and long -term protection
Acquired immunity develops throughout life, when the body is exposed to various antigens (substances that cause an immune response). It has specificity and memory, which allows it to more effectively fight repeated infections. There are two main types of acquired immunity:
- Humoral immunity: It is ensured by b-lymphocytes that produce antibodies-proteins associated with antigens and neutralizing them or marking them to destroy other immune cells.
- Cellular immunity: It is ensured by T-lymphocytes that directly destroy infected cells or help other immune cells fight the infection. There are various types of T-lymphocytes, such as T-highpers (help b-lymphocytes and other T-lymphocytes) and cytotoxic T-lymphocytes (kill infected cells).
1.3. Factors affecting the immune system
The effectiveness of the immune system depends on many factors, including:
- Age: The immune system of infants and the elderly can be less effective.
- Nutrition: The lack of certain vitamins and minerals can weaken the immune system.
- Stress: Chronic stress can suppress the immune system.
- Dream: The lack of sleep can reduce the activity of immune cells.
- Physical activity: Moderate physical exercises can strengthen the immune system, while excessive can weaken it.
- Chronic diseases: Some diseases, such as diabetes and HIV, can weaken the immune system.
- Medicines: Some drugs, such as corticosteroids, can suppress the immune system.
- Bad habits: Smoking and alcohol abuse weaken the immunity.
Chapter 2: Overview of the main dietary supplements for immunity
The market presents a huge number of dietary supplements that promise to strengthen immunity. It is important to understand which of them are really effective and safe, and which are only a marketing course. In this chapter, we will consider the most popular and investigated dietary supplements for immunity.
2.1. Vitamin C (ascorbic acid)
Vitamin C is a powerful antioxidant that plays an important role in the operation of the immune system. It contributes to:
- Strengthen the barrier function of the skin and mucous membranes: Vitamin C is necessary for the synthesis of collagen, which is the main structural component of the skin and mucous membranes.
- Stimulation of production and activity of immune cells: Vitamin C promotes the proliferation (reproduction) of lymphocytes and increases their activity, including the ability to phagocyte (absorb) pathogens.
- Protecting cells from damage by free radicals: Vitamin C neutralizes free radicals that form in the process of an immune response and can damage cells.
Recommended dosage: 500-1000 mg per day.
Cautions: In high doses, vitamin C can cause stomach disorder.
2.2. Vitamin D (cholegalciferol)
Vitamin D plays an important role in the regulation of the immune system. It contributes to:
- Activation of immune cells: Vitamin D activates macrophages and T-lymphocytes, increasing their ability to fight infection.
- Reducing the risk of autoimmune diseases: Vitamin D can help reduce the risk of developing autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.
- Improving antimicrobial protection: Vitamin D stimulates the production of antimicrobial peptides that kill bacteria and viruses.
Recommended dosage: 1000-2000 IU (international units) per day. The dosage can vary depending on the level of vitamin D in the blood.
Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood).
2.3. Zinc
Zinc is a trace element necessary for the normal operation of the immune system. It contributes to:
- Development and functioning of immune cells: Zinc is necessary for the development and activation of T-lymphocytes, B-lymphocytes and NK cells.
- Strengthen the barrier function of the skin and mucous membranes: Zinc is involved in the synthesis of proteins necessary to maintain the integrity of the skin and mucous membranes.
- Wound healing: Zinc plays an important role in the healing process of wounds.
Recommended dosage: 15-30 mg per day.
Cautions: In high doses, zinc can cause nausea and vomiting. Long -term use of high zinc doses can lead to copper deficiency.
2.4. Room sa
Echinacea is a herbaceous plant that is traditionally used to treat colds and influenza. It is believed that echinacea stimulates the immune system, increasing the activity of immune cells and accelerating recovery.
Recommended dosage: Varies depending on the form of the drug (extract, tincture, capsules).
Cautions: Echinacea can cause allergic reactions in some people. It is also not recommended for people with autoimmune diseases.
2.5. Probiotics
Probiotics are living microorganisms that benefit health when they are consumed in sufficient quantities. They contribute to:
- Maintaining a healthy intestinal microflora: Probiotics help maintain a balance between useful and harmful bacteria in the intestines. A healthy intestinal microflora plays an important role in immunity, as it helps to protect the body from pathogens and stimulates the immune response.
- Strengthening the barrier function of the intestine: Probiotics strengthen the barrier function of the intestine, preventing the penetration of pathogens into the bloodstream.
- Stimulation of the immune system: Some probiotics stimulate the immune system, increasing the activity of immune cells.
Recommended dosage: Varies depending on the strain and form of the drug.
Cautions: Probiotics are usually safe, but some people can cause bloating and gases.
2.6. Black Buzina (Sambucus Nigra)
Black bezine extract has antiviral properties and can help reduce the duration and severity of the symptoms of influenza and colds.
Recommended dosage: Varies depending on the form of the drug (syrup, capsules, candies).
Cautions: Do not use raw berries of an elderberry, as they can be toxic.
2.7. Garlic (Allium sativum)
Garlic contains allicin, a compound that has antibacterial, antiviral and antifungal properties. It is believed that garlic can help strengthen the immune system and protect the body from infections.
Recommended dosage: Varies depending on the form of the drug (raw garlic, capsules, extract).
Cautions: Garlic can cause stomach disorder in some people. It can also interact with some drugs such as anticoagulants.
2.8. Mushrooms (Shiitaka, Reishi, Meitak)
Some mushrooms, such as Shiitaka, Reishi and Maitaka, contain beta-glucans that stimulate the immune system. They can help increase the activity of immune cells and improve antimicrobial protection.
Recommended dosage: Varies depending on the type of mushroom and form of the drug.
Cautions: Mushrooms can cause allergic reactions in some people.
2.9. Selenium
Selenium is a trace element necessary for the normal operation of the immune system. It contributes to:
- Protecting cells from damage by free radicals: Selenium is a component of antioxidant enzyme glutathioneperoxidase, which neutralizes free radicals.
- Stimulation of the immune response: Selenium is involved in the activation of immune cells.
Recommended dosage: 55-200 mcg per day.
Cautions: An overdose of selenium can lead to selenosis, which can cause nausea, vomiting, hair loss and other symptoms.
Chapter 3: How to choose the right dietary supplement for immunity: criteria and recommendations
The choice of dietary supplements for immunity is a responsible task that requires an attentive approach. Not all dietary supplements are equally effective and safe. It is important to consider many factors to make a conscious choice.
3.1. Consultation with a doctor
Before you start taking any dietary supplement for immunity, you need to consult a doctor. The doctor will be able to evaluate your health status, determine your needs for nutrients and vitamins, and exclude possible contraindications and interaction with other drugs. This is especially important for people with chronic diseases, pregnant and lactating women.
3.2. Study of composition and dosage
Carefully study the composition of the dietary supplement. Pay attention to:
- Active ingredients: Make sure that there are ingredients that have really proven their effectiveness in strengthening immunity in the dietary supplement.
- Dosage: Make sure that the dosage of active ingredients corresponds to the recommended daily dose.
- Auxiliary ingredients: Pay attention to auxiliary ingredients, such as dyes, flavors and preservatives. Try to choose dietary supplements with a minimum number of auxiliary ingredients.
- Allergens: Make sure that there are no ingredients for which you are allergic to.
3.3. The choice of a reliable manufacturer
Choose dietary supplements from reliable manufacturers who adhere to high quality standards. Pay attention to:
- Company reputation: Read reviews about the company on the Internet to find out what other consumers think about it.
- Certification: Make sure the dietary supplement is certified. The presence of a certificate indicates that the dietary supplement has passed the necessary checks and meets the requirements of safety and quality.
- Production processes: Find out what production processes the company uses. Good manufacturers adhere to GMP standards (Good Manoufacturing Practice).
3.4. The form of release
Bades are produced in various forms, such as capsules, tablets, powders, liquids and chewing sweets. Choose a form that is most convenient for you to use.
3.5. Price
The price of dietary supplements can vary depending on the manufacturer, composition and form of release. Not always the most expensive supplement is the most effective. Compare the prices of various manufacturers and choose a dietary supplement that corresponds to your budget.
3.6. Reading reviews
Before buying a diet, read the reviews of other consumers. Reviews can give you an idea of how effective dietary supplements are and how it is tolerated. However, do not fully rely on reviews, as they can be subjective.
3.7. Checking for drug interactions
Some dietary supplements can interact with medicines. If you take any medicine, be sure to consult a doctor before taking dietary supplements.
Chapter 4: Myths and misconceptions about dietary supplements for immunity
Around the dietary supplements for immunity there are many myths and errors. It is important to distinguish between the truth from fiction in order to make reasonable decisions.
4.1. Myth: Bades can cure diseases.
Reality: Bades are not medicines and cannot cure diseases. They are designed to maintain health and strengthen immunity, but not for the treatment of diseases.
4.2. Myth: The larger the dose of dietary supplements, the better the effect.
Reality: An increase in dose of dietary supplements does not always lead to a better effect. In some cases, high doses can be even harmful. Always adhere to the recommended dosage.
4.3. Myth: all dietary supplements are natural and safe.
Reality: Not all dietary supplements are natural and safe. Some dietary supplements may contain harmful impurities or ingredients that are not indicated on the label. It is important to choose dietary supplements from reliable manufacturers.
4.4. Myth: dietary supplements can replace good nutrition.
Reality: Bades cannot replace good nutrition. They are only an addition to a healthy lifestyle, which includes a balanced diet, regular physical exercises and sufficient sleep.
4.5. Myth: Bades are equally effective for everyone.
Reality: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What works for one person may not work for another.
Chapter 5: A healthy lifestyle as the basis of strong immunity
Despite the fact that dietary supplements can be a useful addition to a healthy lifestyle, they are not a panacea. The basis of strong immunity is a healthy lifestyle that includes:
5.1. Balanced diet
Proper nutrition is the key to strong immunity. Turn on in your diet a variety of products rich in vitamins, minerals and antioxidants.
- Fruits and vegetables: Use at least 5 portions of fruits and vegetables per day. They contain vitamins, minerals and antioxidants that are necessary to maintain the immune system.
- Whole grain products: All -grain products are rich in fiber, which is important to the health of the intestine. Healthy intestines are the key to strong immunity.
- Protein: Use a sufficient amount of protein that is necessary for the production of immune cells.
- Useful fats: Use useful fats such as omega-3 fatty acids that have anti-inflammatory properties.
- Limit the consumption of sugar, processed products and trans fats.
5.2. Regular physical exercises
Moderate physical exercises strengthen the immune system, improve blood circulation and reduce stress. Try to devote at least 30 minutes a day to physical exercises.
5.3. A sufficient dream
The lack of sleep can weaken the immune system. Try to sleep at least 7-8 hours a day.
5.4. Stress management
Chronic stress can suppress the immune system. Find the ways of managing stress, such as meditation, yoga or walking in the fresh air.
5.5. Rejection of bad habits
Smoking and alcohol abuse weaken the immune system. Give up these bad habits to strengthen your immunity.
5.6. Compliance with hygiene rules
Wash your hands with soap and water regularly, especially after visiting public places and before eating.
5.7. Vaccination
Vaccination helps to protect the body from infectious diseases. Consult a doctor about the necessary vaccinations.
Chapter 6: Alternative approaches to strengthening immunity
In addition to dietary supplements and a healthy lifestyle, there are other approaches to strengthening immunity.
6.1. Herbs and spices
Some herbs and spices have immunostimulating properties. These include:
- Ginger: It has anti -inflammatory and antioxidant properties.
- Turmeric: Contains curcumin, which has anti -inflammatory and immunostimulating properties.
- Black pepper: Improves the absorption of curcumin.
- Rosemary: It has antioxidant properties.
- Timian: It has antibacterial and antiviral properties.
6.2. Aromatherapy
Some essential oils have antibacterial, antiviral and immunostimulating properties. These include:
- Tea tree oil: It has antibacterial and antiviral properties.
- Eucalyptus oil: It has expectorant and anti -inflammatory properties.
- Lavender oil: It has soothing properties and reduces stress levels.
- Lemon oil: It has antibacterial and antiviral properties.
6.3. Acupuncture
The acupuncture is a method of traditional Chinese medicine, which stimulates certain points on the body using thin needles. It is believed that acupuncture can help strengthen the immune system and improve the overall state of health.
6.4. Meditation and yoga
Meditation and yoga help reduce stress and improve the general health. It is believed that they can also help strengthen the immune system.
Chapter 7: Dietary Dietary Dieters for Children: Features and Cautions
The immune system of children is not yet fully developed, so they are more susceptible to infections. Bad for immunity can help strengthen the immunity of children, but it is important to choose them with particular caution.
7.1. Consultation with a pediatrician
Before giving a child any dietary supplements for immunity, you need to consult a pediatrician. The pediatrician will be able to assess the state of health of the child, determine his needs for nutrients and vitamins, as well as exclude possible contraindications and interaction with other drugs.
7.2. The choice of dietary supplements designed specifically for children
Choose dietary supplements designed specifically for children. They contain dosages safe for children, and do not contain harmful ingredients.
7.3. Reading labels
Carefully read dietary supplements to make sure that they do not contain the ingredients for which the child is allergic.
7.4. Compliance with the dosage
Strictly observe the recommended dosage of dietary supplements for children. An overdose can be dangerous for the health of the child.
7.5. Storage of dietary supplements in an inaccessible place for children
Keep dietary supplements in no way for children to prevent accidental poisoning.
7.6. Preference for natural sources of vitamins and minerals
Instead of dietary supplements, try to give your child products rich in vitamins and minerals. Balanced nutrition is the best basis for the strong immunity of the child.
Chapter 8: Support for immunity during the pandemia Covid-19
Covid-19 pandemic emphasized the importance of strong immunity. During this period, it is especially important to pay attention to maintaining the immune system.
8.1. Vaccination
Vaccination is the most effective way to protect against COVID-19.
8.2. Compliance with precautions
Observe precautions, such as wearing masks, social distance and regular hand washing.
8.3. Maintaining a healthy lifestyle
Maintain a healthy lifestyle that includes a balanced diet, regular physical exercises, sufficient sleep and stress management.
8.4. Reception of dietary supplements for immunity (on the recommendation of a doctor)
On the recommendation of a doctor, you can take dietary supplements for immunity, such as vitamin C, vitamin D and zinc.
Chapter 9: Final recommendations
The choice of dietary supplements for immunity is an individual process that requires an attentive approach. Before you start taking any dietary supplements, you need to consult a doctor. A healthy lifestyle is the basis of strong immunity. Bades can be a useful addition to a healthy lifestyle, but are not a panacea. Remember that responsibility for your health lies with you.