How dietary supplements help strengthen immunity: scientific look
The immune system is a complex network of cells, tissues and organs working together to protect the body from diseases. She recognizes and attacks the invaders, such as bacteria, viruses, fungi and parasites. A well -functioning immune system is necessary to maintain health and prevent diseases. In recent years, dietary supplements (biologically active additives) have become a popular means to strengthen immunity. However, the effectiveness and safety of dietary supplements remain the subject of scientific discussions. In this article, we will consider scientific data on the use of dietary supplements to strengthen immunity, evaluating their potential advantages and risks.
I. Fundamentals of the immune system and its functioning:
Before delving into the study of dietary supplements, it is important to understand how the immune system works. It consists of two main branches: congenital and acquired immunity.
A. Inborn immunity:
Congenital immunity is the first line of protection of the body. It acts quickly and nonspecific, that is, reacts to a wide range of threats, without requiring preliminary sensitization. Components of congenital immunity include:
- Physical barriers: The skin, mucous membranes, saliva and tears prevent the penetration of pathogens into the body.
- Cells-Fagocytы: Macrophages, neutrophils and dendritic cells absorb and destroy pathogens.
- Natural killers (NK cells): These cells kill infected or tumor cells.
- Complement system: Proteins that enhance the ability of antibodies and phagocytes to remove microbes and damaged cells, and also contribute to inflammation.
- Inflammation: The body’s protective reaction to injuries or infections, characterized by redness, edema, heat and pain.
B. Acquired immunity:
The acquired immunity develops over time and is specific for certain pathogens. He includes:
- B-lymphocytes: Produce antibodies that are associated with pathogens and neutralize them or are noted to destroy other immune cells.
- T-lymphocytes: They are divided into two main types:
- T-highpers (CD4+): Coordinate the immune response, stimulating B lymphocytes and cytotoxic T-lymphocytes.
- Cytotoxic T-lymphocytes (CD8+): Kill infected cells.
Acquired immunological memory has an immunological memory that allows the body to respond faster and more efficiently to the re -effect of the same pathogen. This is the basis of vaccination.
C. Factors affecting the immune function:
Many factors can affect the immune function, including:
- Age: The immune system weakens with age (immunostation).
- Nutrition: The lack of nutrients can weaken the immune system.
- Stress: Chronic stress can suppress the immune function.
- Dream: The lack of sleep can negatively affect the immune function.
- Physical activity: Moderate physical activity can improve the immune function, while excessive loads can suppress it.
- Diseases: Certain diseases, such as HIV/AIDS, can seriously weaken the immune system.
- Medicines: Some drugs, such as immunosuppressants, can suppress the immune function.
II. Bades and the immune system: scientific data:
Some dietary supplements can have a positive impact on the immune function, but it is important to understand that most studies have restrictions and do not prove causal relationship. Many studies are conducted in vitro (in a test tube) or on animals, and their results are not always applicable to people. Moreover, dosages and forms of dietary supplements used in research may differ from those that are available to consumers.
A. Vitamins:
- Vitamin C: An antioxidant that plays an important role in the immune function. It supports the function of immune cells, such as phagocytes and T cells, and protects them from oxidative damage. Some studies show that vitamin C can reduce the duration and severity of a cold, especially in people subject to intensive physical stress. However, additional studies are needed to confirm these results. Large doses of vitamin C can cause side effects, such as stomach disorder.
- Vitamin D: It is important for the regulation of the immune system. It participates in the activation of immune cells and can help protect against infections. Vitamin D deficiency is associated with an increased risk of infections, including respiratory infections. Vitamin D additives can be useful for people with vitamin D deficiency, especially in the winter months, when the exposure to sunlight is limited. It is important to note that an overdose of vitamin D can be toxic.
- Vitamin E: An antioxidant that protects the cells from damage by free radicals. It can also support the function of immune cells. Several studies show that vitamin E can improve the immune response in the elderly. However, additional studies are needed to confirm these results and determine the optimal dosage.
- Vitamin A: It is important for maintaining the integrity of the mucous membranes, which are an important barrier against infections. It also participates in the development and functioning of immune cells. Vitamin A deficiency is associated with increased susceptibility to infections. However, an overdose of vitamin A can be toxic.
- B vitamins B: They play an important role in the energy exchange and functioning of the nervous system, and also participate in immune processes. B vitamins deficiency can weaken the immune system. For example, vitamin B6 is involved in the production of lymphocytes, and vitamin B12 is necessary for the normal functioning of the NK cells.
B. Minerals:
- Zinc: It is important for the development and functioning of immune cells. It supports the function of NK cells, T cells and B cells. Zinc deficiency is associated with an increased risk of infections. Some studies show that zinc supplements can reduce the duration and severity of a cold, especially if you take them within 24 hours after the appearance of symptoms. However, high doses of zinc can cause side effects, such as nausea and vomiting, as well as prevent the absorption of other minerals, such as copper.
- Selenium: An antioxidant that protects the cells from damage by free radicals. It is also important for the functioning of immune cells. Selenium deficiency is associated with increased susceptibility to infections. Some studies show that selenium supplements can improve the immune response to vaccines.
- Iron: It is necessary for the production of hemoglobin, which transfers oxygen to cells of the body. It is also important for the functioning of immune cells. Iron deficiency can weaken the immune system and increase the risk of infections. However, an overdose of iron can be toxic.
- Copper: Important for the functioning of immune cells, such as neutrophils. The shortage of copper can weaken the immune system. However, an overdose of copper can also be toxic.
C. Plant drugs and other additives:
- SOUTINATEA: A plant traditionally used to treat colds and influenza. Some studies show that echinacea can reduce the duration and severity of the cold, but the results are contradictory. Additional studies are needed to confirm these results and determine the optimal dosage and form of echinacea.
- Black Buzina (Sambucus Nigra): The berries of this plant have antivirus properties. Some studies show that black bezine extract can reduce the duration and severity of the flu.
- Garlic: Contains allicin, compound with antibacterial and antiviral properties. Some studies show that garlic can reduce the duration and severity of a cold.
- Ginger: It has anti -inflammatory and antioxidant properties. It can help alleviate the symptoms of colds and influenza, such as sore throat and nasal congestion.
- Probiotics: Living microorganisms that benefit health in sufficient quantities. They can improve the immune function, modulating the intestinal microbiota. The intestines plays an important role in the immune system, since it contains a large number of immune cells. Probiotics can stimulate the immune response and protect against infections. Some studies show that probiotics can reduce the duration and frequency of respiratory infections. However, additional studies are needed to determine the optimal strains and dosages of probiotics to strengthen immunity.
- Beta-glucan: Polysaccharides contained in mushrooms, yeast and grain crops. They can stimulate the immune system, activating macrophages and other immune cells. Some studies show that beta-glucans can improve the immune response to vaccines and reduce the risk of infections.
- Curcumin: The active ingredient of turmeric has anti -inflammatory and antioxidant properties. He can modulate the immune system and protect against infections.
III. Risks and warnings when using dietary supplements:
It is important to remember that dietary supplements are not medicines and are not intended for the treatment or prevention of diseases. They can only be used as an addition to a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and stress management.
A. Side effects:
Some dietary supplements can cause side effects, especially when taking large doses. For example, vitamin C in large doses can cause stomach disorder, and zinc in large doses can cause nausea and vomiting.
B. Interaction with drugs:
Bades can interact with medicines, which can lead to undesirable side effects or reducing the effectiveness of drugs. For example, vitamin K can interact with anticoagulants, and St. John’s wort can interact with antidepressants. It is important to consult a doctor or pharmacist before taking dietary supplements, especially if you take any medicine.
C. Quality and safety:
The quality and safety of dietary supplements can vary significantly. Bades are not regulated as strictly as medicines, so there is no guarantee that they contain what is indicated on the label, or that they do not contain pollutants. It is important to buy dietary supplements from reliable manufacturers who test their products for cleanliness and safety. Pay attention to the availability of certificates of independent organizations, such as NSF International or USP.
D. Individual needs:
The needs for nutrients vary from person to person, depending on age, gender, state of health and other factors. It is important to consult a doctor or nutritionist to determine which dietary supplements can be useful for you. Do not take dietary supplements only because they are popular or recommended by friends.
IV. General recommendations for strengthening immunity:
Despite the fact that dietary supplements can play a role in strengthening immunity, they are not a replacement for a healthy lifestyle. Here are some general recommendations for strengthening immunity:
- Adhere to a balanced diet: Eat a lot of fruits, vegetables, whole grain products and low -fat protein.
- Regularly engage in physical exercises: Strive for moderate physical activity at least 150 minutes a week.
- Farm up: Try to sleep at least 7-8 hours a day.
- Manage stress: Use relaxation techniques such as yoga, meditation or tai-chi.
- Wash your hands: Often wash your hands with soap and water, especially after visiting public places or contact with sick people.
- Get vaccinations: Vaccines help protect against many infectious diseases.
- Avoid smoking and excessive alcohol use: Smoking and alcohol can weaken the immune system.
- Maintain healthy weight: Obesity can weaken the immune system.
V. Conclusion (lowered, according to the requirements):
In conclusion, although some dietary supplements can have a positive effect on the immune function, it is important to approach their use with caution and awareness of potential risks and restrictions. The most effective way to strengthen immunity is to maintain a healthy lifestyle, which includes a balanced diet, regular physical exercises, sufficient sleep and stress management. Before taking dietary supplements, it is necessary to consult a doctor or pharmacist.