How to take dietary supplements for immunity

How to take dietary supplements for immunity: full management

Section 1: Fundamentals of immunity and the role of dietary supplements

1. What is immunity?

   • The immune system is a complex network of cells, tissues, organs and processes that protect the body from pathogens (bacteria, viruses, fungi, parasites) and abnormal cells (cancer cells).
   • Immunity is divided into:
     • Inborn immunity: The first line of protection, non -specific, reacts quickly to any threats. Includes physical barriers (skin, mucous membranes), cells (macrophages, neutrophils, natural killers), and inflammatory processes.
     • Acquired immunity: It develops after contact with the pathogen or vaccine. Specific, forms immune memory, provides long -term protection. Includes B lymphocytes (produced antibodies) and T-lymphocytes (destroy infected cells or regulate the immune response).
   • Key organs of the immune system: bone marrow (produces immune cells), thymus (teaching T-lymphocytes), lymph nodes (filter lymph, contain immune cells), spleen (filter blood, contains immune cells), tonsils and adenoids (protect from infections in the respiratory tract).

2. Factors affecting immunity

   • Age: Immunity weakens with age (immunostation). In children, the immune system is not yet fully developed.
   • Nutrition: The lack of vitamins, minerals and other nutrients weakens immunity.
   • Stress: Chronic stress suppresses the immune system, increases susceptibility to infections.
   • Dream: The lack of sleep reduces the activity of immune cells.
   • Physical activity: Moderate physical activity strengthen immunity, excessive loads can weaken it.
   • Chronic diseases: Diabetes, cardiovascular diseases, autoimmune diseases, HIV/AIDS weaken the immune system.
   • Medicines: Some drugs (immunosuppressors, corticosteroids) suppress immunity.
   • Environmental factors: Air pollution, radiation and other factors can weaken the immune system.
   • Genetic predisposition: Some people are genetically more susceptible to infections.

3. The role of dietary supplements in maintaining immunity

   • Bades (biologically active additives) are not medicines, but food additives containing vitamins, minerals, amino acids, herbs and other substances designed to maintain health and strengthen immunity.
   • Bad can help:
     • Fill out a feed of nutrients necessary for the normal operation of the immune system.
     • Strengthen the immune system, increase resistance to infections.
     • Support the immune response during illness.
     • Improve the overall health and well -being.
   • It is important to understand that dietary supplements are not a replacement for good nutrition and a healthy lifestyle. They should be used as an addition to them.
   • It is necessary to consult a doctor before taking dietary supplements, especially if you have chronic diseases or you take medications.

4. Classification of dietary supplements for immunity

   • Vitamins:
     • Vitamin C (ascorbic acid): a powerful antioxidant, stimulates the production of leukocytes, is involved in the synthesis of collagen.
     • Vitamin D: regulates the immune response, reduces the risk of respiratory infections.
     • Vitamin E: antioxidant, protects cells from damage, improves the function of immune cells.
     • Vitamin A: supports the health of the mucous membranes, protects against infections.
     • B vitamins B (B6, B12, folic acid): participate in the production of immune cells.
   • Minerals:
     • Zinc: necessary for the development and functioning of immune cells, is involved in the healing of wounds.
     • Selenium: Antioxidant, enhances the immune response.
     • Iron: it is necessary for the transfer of oxygen, participates in the work of immune cells.
     • Copper: participates in the work of antioxidant enzymes, necessary for the functioning of immune cells.
   • Probiotics and prebiotics:
     • Probiotics: living microorganisms useful for intestinal microflora. Improve immunity, reduce the risk of gastrointestinal infections.
     • Prebiotics: food for probiotics, stimulate their growth and activity.
   • Plant extracts:
     • Echinacea: stimulates the immune system, has antiviral properties.
     • Ginseng: adaptogen, increases stress resistance, strengthens immunity.
     • Garlic: has antibacterial, antiviral and antifungal properties.
     • Ginger: has anti -inflammatory and antioxidant properties.
     • Turmeric: has anti -inflammatory and antioxidant properties.
     • Black Buzina: has antiviral properties, relieves the symptoms of colds and influenza.
   • Other substances:
     • Omega-3 fatty acids: have anti-inflammatory properties, improve the function of immune cells.
     • Coenzym Q10: Antioxidant, participates in energy production, improves the function of immune cells.
     • Beta-glucans: polysaccharides, stimulate the immune system.

Section 2: How to choose the right dietary supplement for immunity

1. Determination of the needs of the body

   • Analysis of the diet: Evaluate your diet. Do you consume enough fruits, vegetables, whole grains, protein? Identify possible nutrient deficiency.
   • Evaluation of the lifestyle: Consider your lifestyle. Are you subjected to stress? Are you sleeping enough? Are you playing sports? Do you have bad habits?
   • The presence of chronic diseases: Consider the presence of chronic diseases and medications taken. Some diseases and drugs can affect immunity and interaction with dietary supplements.
   • Age: The needs for nutrients are changing with age. Children and older people may need special dietary supplements.
   • Consultation with a doctor: The best way to determine the needs of the body is to consult a doctor or nutritionist. They can conduct an examination and assign the necessary tests.

2. Criteria for choosing high -quality dietary supplements

   • Reliable manufacturer: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation on the market. Study customer reviews and brand ratings.
   • Certification: Make sure that the dietary supplement is certified by an independent organization (for example, NSF International, USP). Certification ensures that the product meets the stated requirements for quality, safety and composition.
   • Composition: Carefully study the composition of the dietary supplement. Pay attention to the number of active ingredients, the presence of excipients (dyes, flavors, preservatives). Avoid dietary supplements with a large number of artificial additives.
   • Output form: Choose the form of a dietary supplement, which is most convenient for you (tablets, capsules, powder, liquid). Some forms of release may have better bioavailability (digestibility) of active ingredients.
   • Dosage: Follow the recommended dosage indicated on the Bad package or prescribed by a doctor. Do not exceed the dosage, as this can lead to side effects.
   • Package: Make sure that the package of Bada is sealed and protects the product from exposure to light, moisture and air. Pay attention to the expiration date.
   • Reviews: Read the reviews of other buyers about the dietary supplement. Pay attention to reviews about the effectiveness, side effects and quality of the product.
   • Price: Too low price may indicate the low quality of the product. However, high price does not always guarantee high quality. Compare the prices of different manufacturers and select the optimal price ratio.

3. Studying composition and dosage

   • Active ingredients: Explore information about the active dieters in dietary supplements. Find out what beneficial properties they have, how they act on the immune system, and what side effects can cause.
   • Excipients: Pay attention to the presence of excipients in the dietary supplement. Some excipients can cause allergic reactions or other side effects.
   • Dosage: Follow the recommended dosage indicated on the Bad package or prescribed by a doctor. Do not exceed the dosage, as this can lead to side effects. The dosage must comply with your needs and take into account your age, weight, health status and other factors.
   • Units of measurement: Pay attention to the units of measurement of active ingredients (MG, MKG, IU). Make sure you understand how much active substance is contained in one portion of Bad.
   • Recommendations for use: Carefully read the recommendations for the use of dietary supplements. Find out how often and when to take dietary supplements, with food or on an empty stomach, drink it with water or juice.

4. Forms of release and their features

   • Tablets: Convenient in use, have a long shelf life, but can slowly dissolve and absorbed.
   • Capsules: They quickly dissolve and absorb, protect active ingredients from exposure to gastric juice, but can be more expensive than tablets.
   • Powder: It is easily dissolved in water or juice, convenient for taking large doses, but can have an unpleasant taste or smell.
   • Liquid: It is quickly absorbed, convenient for children and people with difficulty swallowing, but may have a short shelf life and require special storage conditions.
   • Chewing tablets and loafers: Convenient for children to receive, have a pleasant taste, but may contain sugar or artificial sweeteners.
   • Liposomal forms: Active ingredients are enclosed in liposomes (microscopic bubbles), which provides better bioavailability and protection against destruction in the gastrointestinal tract.
   • Sublingval forms: They are quickly absorbed during resorption under the tongue, since active ingredients enter the bloodstream directly, bypassing the gastrointestinal tract.

5. Checking for contraindications and side effects

   • Individual intolerance: Make sure that you do not have an allergy or individual intolerance to the components of the dietary supplement. Start taking a small dose and observe the reaction of the body.
   • Chronic diseases: Consult a doctor if you have chronic diseases (diabetes, kidney disease, liver, heart). Some dietary supplements can interact with the drugs that you take, or worsen the course of diseases.
   • Pregnancy and breastfeeding: Do not take dietary supplements without consulting a doctor during pregnancy and breastfeeding. Some dietary supplements can be dangerous for the child.
   • Age: Some dietary supplements are not recommended for children or elderly people. Consult a doctor before giving dietary supplements to children or older people.
   • Side effects: Check out the possible side effects of dietary supplements. If you feel any undesirable symptoms after taking a dietary supplement, stop taking it and consult a doctor. The most common side effects of dietary supplements: stomach disorder, nausea, diarrhea, headache, skin rash.
   • Interaction with drugs: Some dietary supplements can interact with medicines that you take by enhancing or weakening their effect. Consult a doctor to find out if there is a risk of interaction between dietary supplements and medicines.

Section 3: Rules for taking dietary supplement for immunity

1. Consultation with a doctor or specialist

   • Mandatory consultation: Before taking any dietary supplements, especially for immunity, you need consultation with a doctor, therapist, immunologist or qualified nutritionist.
   • Individual approach: A specialist will help to determine your individual needs for nutrients, assess the state of the immune system, identify possible deficits and choose the optimal complex of dietary supplements.
   • Accounting for health status: The doctor will take into account the presence of chronic diseases, the drugs taken, age, pregnancy or breastfeeding to exclude contraindications and the risk of interaction between dietary supplements with other drugs.
   • Analysis purpose: In some cases, the doctor may prescribe tests (for example, a blood test for vitamins and minerals) to accurately determine deficits and choose the most effective dietary supplements.
   • Efficiency control: The doctor can control the effectiveness of the intake of dietary supplements and adjust the dosage or the composition of the complex if necessary.

2. Compliance with the dosage and reception mode

   • Strict adherence to the instructions: Always strictly observe the dosage and reception mode indicated on the Bad package or recommended by the doctor.
   • Do not exceed the dosage: Do not exceed the recommended dosage, as this can lead to side effects and an overdose.
   • Regularity of reception: Take dietary supplements regularly, at the same time every day to maintain a stable level of active substances in the body.
   • Take with food or on an empty stomach: Follow the recommendations for taking a dietary supplement with food or on an empty stomach. Some dietary supplements are better absorbed with food, others are on an empty stomach.
   • Wrap water: Drink dietary supplements with a sufficient amount of water (at least 200 ml) to improve their dissolution and absorption. Do not drink dietary supplements with tea, coffee, juice or other drinks, as this can affect their effectiveness.
   • Diary maintenance: It is recommended to keep a dietary supplement diary in which to celebrate the date, reception, dosage, dosage, dosage and any changes in well -being. This will help to evaluate the effectiveness of dietary supplements and identify possible side effects.

3. Combination of dietary supplements with food and other additives

   • Balanced nutrition: Bades must complement a balanced and diverse diet, and not replace it. Make sure your diet contains enough fruits, vegetables, whole grains, protein and healthy fats.
   • Synergic action: Some dietary supplements can enhance each other’s action with joint admission. For example, vitamin C improves iron absorption. Consult a doctor to find out which dietary supplements can be taken together.
   • Antagonistic action: Some dietary supplements can weaken the action of each other with joint admission. For example, calcium can worsen the absorption of iron. Avoid the simultaneous reception of such dietary supplements.
   • Interaction with food: Some products may affect the assimilation of dietary supplements. For example, phytic acid contained in grain can bind minerals and prevent their absorption. Try to take dietary supplements separately from products that can worsen their assimilation.
   • Consultation with a specialist: Be sure to consult a doctor or nutritionist to choose the optimal combination of dietary supplements and food.

4. The impact of the time of day on the assimilation of dietary supplements

   • Fatable vitamins (A, D, E, K): Better absorbed from food containing fats. It is recommended to take it during food rich in fats (for example, breakfast or lunch).
   • Water -soluble vitamins (c, group b): It is better to absorb on an empty stomach or between meals. It is recommended to take in the morning or day.
   • Minerals: Calcium is better absorbed in the evening, since at this time of day its level in the blood decreases. Iron is better absorbed on an empty stomach, combined with vitamin C. Magnesium is better absorbed in the evening, since it has a relaxing effect.
   • Probiotics: It is better to absorb on an empty stomach, 30 minutes before meals or before bedtime.
   • Plant extracts: It is recommended to take in accordance with the instructions or the recommendations of the doctor. Some extracts are better absorbed with food, others are on an empty stomach.
   • Individual reaction: Watch your reaction to the reception of dietary supplements at different times of the day. If you feel discomfort, try changing the reception time.

5. Evaluation of effectiveness and adjustment of reception

   • Regular assessment: Regularly evaluate the effectiveness of dietary supplements. Pay attention to changes in your well -being, health, frequency of diseases.
   • Diary maintenance: Continue to keep a dietary supplement diary in which note any changes in well -being.
   • Repeated consultation: After a few weeks or months of receiving dietary supplements, consult a doctor or specialist to evaluate the effectiveness of the reception and, if necessary, adjust the dosage or composition of the complex.
   • Analyzes: The doctor may prescribe repeated tests to evaluate the level of vitamins and minerals in the blood and make sure that dietary supplements help to fill the deficiency.
   • Dosage change: The doctor may recommend changing the dosage of dietary supplements if you do not feel improvement or if you have side effects.
   • Replacing Badov: The doctor may recommend replacing dietary supplements if they do not have the desired effect or if you have an allergy.
   • Continuation of the reception: The doctor may recommend stop taking dietary supplements if they are no longer needed or if you have serious side effects.

Section 4: Review of popular dietary supplements for immunity and their features

1. Vitamin C (ascorbic acid)

   • The role in the immunity: A powerful antioxidant protects cells from damage with free radicals. It stimulates the production and function of leukocytes (the main cells of the immune system). Participates in the synthesis of collagen necessary for the health of the skin and mucous membranes (physical barriers of protection against infections).
   • Output forms: Tablets, capsules, powder, chewing tablets, sparkling tablets, a solution for injection.
   • Dosage: The recommended daily dose is 75-90 mg for adults. To strengthen immunity, you can take up to 1000 mg per day, but no more. High doses can cause stomach disorder.
   • Features of the reception: It is better absorbed on an empty stomach or between meals. It can be taken during the day, dividing the dose into several doses. It is combined with other antioxidants (vitamin E, selenium).
   • Side effects: With high doses — a disorder of the stomach, diarrhea, nausea, heartburn.

2. Vitamin D (cholegalciferol)

   • The role in the immunity: Regulates the immune response, activates macrophages and T-lymphocytes. Reduces the risk of respiratory infections (flu, SARS). Participates in the regulation of inflammatory processes.
   • Output forms: Drops, capsules, tablets, chewing tablets, spray.
   • Dosage: The recommended daily dose is 600 IU for adults. For people with a deficiency of vitamin D or with a high risk of its development (elderly people, people with dark skin, people who rarely be in the sun) may require a higher dose (up to 2000-4000 IU per day).
   • Features of the reception: It is better absorbed from food containing fats. It is recommended to take in the morning or day. It is combined with vitamin K2, which contributes to the correct distribution of calcium in the body.
   • Side effects: With high doses — hypercalcemia (increased level of calcium in the blood), nausea, vomiting, weakness, constipation, impaired renal function.

3. Zinc

   • The role in the immunity: It is necessary for the development and functioning of immune cells (T-lymphocytes, B-lymphocytes, natural killers). Participates in wound healing, reduces the risk of infections. It has antiviral activity.
   • Output forms: Tablets, capsules, loafers, syrup.
   • Dosage: The recommended daily dose is 8 mg for women and 11 mg for men. To strengthen immunity, you can take up to 25-50 mg per day, but no more. Long -term intake of high doses can lead to copper deficiency.
   • Features of the reception: On an empty stomach is better absorbed. It can be taken during the day, dividing the dose into several doses. Avoid simultaneous intake with calcium and iron, as they can worsen zinc assimilation.
   • Side effects: With high doses — disorder of the stomach, nausea, vomiting, metal taste in the mouth.

4. Selenium

   • The role in the immunity: Antioxidant, protects the cells from damage with free radicals. Enhances the immune response, stimulates the activity of natural killers. Participates in the regulation of inflammatory processes.
   • Output forms: Tablets, capsules, solution.
   • Dosage: The recommended daily dose is 55 μg for adults. To strengthen immunity, you can take up to 100-200 mcg per day, but no more.
   • Features of the reception: It is better absorbed with food. Can be taken during the day. Combines with vitamin E.
   • Side effects: With high doses — nausea, vomiting, diarrhea, hair loss, fragility of nails, smell of garlic from the mouth.

5. Probiotics

   • The role in the immunity: Living microorganisms useful for intestinal microflora. Improve immunity, strengthen the intestinal barrier, reduce the risk of gastrointestinal infections. Stimulate the production of antibodies.
   • Output forms: Capsules, powder, liquid, chewing tablets.
   • Dosage: Depends on the strain and the number of microorganisms in the product. Follow the instructions on the packaging.
   • Features of the reception: It is better to absorb on an empty stomach, 30 minutes before meals or before bedtime. Store in the refrigerator. Take during or after a course of antibiotics to restore intestinal microflora.
   • Side effects: At the beginning of the reception — bloating, gas formation. Usually pass in a few days.

6. Room sa

   • The role in the immunity: It stimulates the immune system, increases the activity of leukocytes. It has antiviral properties, reduces the duration and severity of a cold.
   • Output forms: Tablets, capsules, liquid, tea.
   • Dosage: Depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
   • Features of the reception: Start reception at the first signs of colds. It is not recommended to take more than 8 weeks in a row.
   • Side effects: Rarely — allergic reactions, stomach disorder.

7. Black Buzina (Sambucus Nigra)

   • The role in the immunity: It has antiviral properties, inhibits the replication of influenza viruses. Facilitates the symptoms of colds and influenza (fever, cough, runny nose).
   • Output forms: Syrup, capsules, tablets, loafers.
   • Dosage: Depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
   • Features of the reception: Start reception at the first signs of colds or influenza.
   • Side effects: Rarely — stomach disorder.

8. Ginger (Zingiber Officinale)

   • The role in the immunity: It has anti -inflammatory and antioxidant properties. Reduces inflammation in the respiratory tract, facilitates cough and runny nose.
   • Output forms: Capsules, tablets, powder, tea, fresh root.
   • Dosage: Depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
   • Features of the reception: You can add to food and drinks.
   • Side effects: With high doses — heartburn, stomach disorder.

9. Kurkuma (Curcuma long)

   • The role in the immunity: It has anti -inflammatory and antioxidant properties. Reduces inflammation in the body, strengthens the immune system.
   • Output forms: Capsules, powder.
   • Dosage: Depends on the form of the release and concentration of curcumin (active substance). Follow the instructions on the packaging.
   • Features of the reception: It is better absorbed with black pepper (pipin). You can add to food.
   • Side effects: With high doses — stomach disorder.

10. Omega-3 fatty acids

    • The role in the immunity: They have anti -inflammatory properties, reduce inflammation in the body. Improve the function of immune cells (T-lymphocytes, B lymphocytes).
    • Output forms: Capsules, liquid.
    • Dosage: The recommended daily dose is 1-2 grams EPA and DHA (the main omega-3 fatty acids).
    • Features of the reception: Better absorbed from food containing fats. Can be taken during the day.
    • Side effects: With high doses — stomach disorder, fish taste in the mouth.

Section 5: Precautions and safety recommendations

1. Buying dietary supplements only in proven places

   • Pharmacies: Buy dietary supplements only in pharmacies or specialized stores licensed for the sale of pharmaceuticals and dietary supplements. This guarantees that products meet quality and safety standards.
   • Famous online stores: If you buy dietary supplements online, choose well-known and trusted online stores that have a good reputation and positive customer reviews. Make sure the store has a license to sell dietary supplements.
   • Avoid dubious sources: Do not buy dietary supplements from dubious sellers, in the markets, in social networks or on sites that do not have a license. These products can be fake, poor -quality or contain dangerous ingredients.
   • Check information about the seller: Before buying dietary supplements, check information about the seller (name, address, phone, license). Make sure that the seller provides complete information about the product (composition, dosage, manufacturer, shelf life).

2. Storage of dietary supplements in accordance with the instructions

   • Place of storage: Keep dietary supplements in a dry, cool and protected place from the light, inaccessible to children and pets.
   • Temperature: Follow the temperature mode indicated on the pack of dietary supplements. Some dietary supplements must be stored in the refrigerator.
   • Humidity: Avoid storage of dietary supplements in places with high humidity (for example, in the bathroom), as this can lead to their spoilage.
   • Package: Keep dietary supplements in the original package to protect them from exposure to light, moisture and air.
   • Best before date: Regularly check the shelf life of dietary supplements and do not use products with an expired shelf life.

3. Interaction of dietary supplements with drugs

   • Consultation with a doctor: Be sure to consult a doctor if you take any drugs. Some dietary supplements can interact with medicines, enhancing or weakening their effect.
   • Information of the doctor: Tell the doctor about all the dietary supplements that you accept, including the dosage and frequency of admission.
   • Health monitoring: Carefully monitor your health state during the use of dietary supplements and medicines. If you feel any undesirable symptoms, see a doctor immediately.
   • Avoid simultaneous reception: In some cases, the doctor may recommend avoiding the simultaneous administration of dietary supplements and drugs or take them at different times of the day.
   • Examples of interaction:
     • Vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood).
     • St. John’s wort can reduce the effectiveness of antidepressants, contraceptives and other drugs.
     • Grapefruit juice can enhance the effect of some drugs, which can lead to an overdose.

4. Caution when taking dietary supplements with pregnant and nursing women

   • Mandatory consultation: Pregnant and lactating women need to consult a doctor before taking any dietary supplements, as some of them can be dangerous for the child.
   • Avoid reception unnecessarily: Do not take dietary supplements unnecessarily. Try to receive all the necessary nutrients from a balanced diet.
   • Safe dietary supplements: The doctor may recommend safe dietary supplements for pregnant women and nursing women, such as folic acid, iron, calcium and vitamin D.
   • Avoid dangerous dietary supplements: Avoid taking dietary supplements containing herbs or other substances that can be dangerous for the child.
   • Observe the dosage: Strictly follow the recommended dosage specified by the doctor.

5. Individual intolerance and allergic reactions

   • A careful study of the composition: Carefully study the composition of the dietary supplement before the reception to make sure that you do not have an allergy to which