Safe dietary supplement to increase immunity

Safe dietary supplement to increase immunity: Full guide to choose and use

Section 1: Understanding of immunity and its importance

1. Immune system: Fundamentals:

   • Definition and purpose of the immune system.
   • Congenital immunity: barriers (leather, mucous membranes), phagocytes, NK cells, inflammation.
   • Acquired immunity: antibodies (IgG, IGM, Iga, Ige, IGD), T cells (headers, cytotoxic, regulatory), B cells, immunological memory.
   • Interaction of innate and acquired immunity.
   • Tsitokins: the role in the regulation of the immune response (interleukins, interferons, tumor necrosis factors).

2. Factors affecting immunity:

   • Age: The development of the immune system in childhood, reduction with age (immunostation).
   • Nutrition: Lack of nutrients (vitamins, minerals, proteins) and its influence.
   • Stress: The influence of chronic stress on the immune function (cortisol).
   • Dream: Lack of sleep and its connection with immunity.
   • Physical activity: Moderate physical activity and its benefit for the immune system, excessive loads and their negative impact.
   • Chronic diseases: The effect of diabetes, cardiovascular diseases, autoimmune diseases on immunity.
   • Medicines: Immunosuppressors, antibiotics and their impact.
   • Environmental factors: Environmental pollution, exposure to toxins.
   • Genetics: Genetic predisposition to immune disorders.

3. Signs of weakened immunity:

   • Frequent colds and infections (SARS, influenza, herpes).
   • Slow wound healing.
   • Chronic fatigue and weakness.
   • Repeating infections (sinusitis, bronchitis, cystitis).
   • Digestive problems (diarrhea, constipation).
   • Skin rashes and allergic reactions.
   • Hair loss.
   • Increased lymph nodes.
   • Frequent exacerbations of chronic diseases.
   • Inexplicable joint pains and muscles.

4. When to see a doctor:

   • Repeating serious infections (pneumonia, meningitis).
   • Severe or unusual infections.
   • Signs of autoimmune diseases (systemic lupus erythematosus, rheumatoid arthritis).
   • Suspicion of immunodeficiency.
   • Long -term and inexplicable increase in body temperature.
   • A sharp weight loss.
   • Inexplicable bleeding or bruises.
   • Any serious fears regarding health.

Section 2: Safe dietary supplements to strengthen immunity: review and evidence

1. Vitamin C (ascorbic acid):

   • Role in the immune system: support for phagocytes, antioxidant protection, collagen synthesis.
   • Dosage: recommended daily dose (RDA), upper permissible level (UL).
   • Safety: side effects (diarrhea, nausea) with high doses.
   • Forms: ascorbic acid, sodium ascorbate, liposomal vitamin C.
   • Research: clinical trials, meta-analyzes confirming the effectiveness of colds and other infections.
   • Choice: products with USP or NSF labeling to confirm quality and purity.
   • Combination: Synergy with other nutrients (zinc, vitamin D).

2. Vitamin D (cholegalciferol):

   • Role in the immune system: regulation of immune cells (T cells, B cells), antimicrobial peptides.
   • Dosage: determining the level of vitamin D in the blood, an individual approach to dosage.
   • Safety: risk of hypercalcemia with excessive consumption.
   • Forms: vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol).
   • Studies: the relationship of vitamin D deficiency with an increased risk of infections, the role in the prevention and treatment of respiratory diseases.
   • Choice: Vitamin D3 is preferable, especially for people with vitamin D.
   • Combination: with vitamin K2 to improve calcium absorption.

3. Zinc:

   • Role in the immune system: development and function of immune cells, antioxidant protection.
   • Dosage: recommended daily dose, short -term use of higher doses at the first signs of colds.
   • Safety: side effects (nausea, vomiting, diarrhea) with high doses, interaction with drugs.
   • Forms: zinc gluconate, zinc picoline, zinc citrate.
   • Research: The effectiveness of zinc in reducing the duration and severity of the common cold, the impact on the immune function in older people.
   • Choice: Zinc Picoline is well absorbed.
   • Combination: with vitamin C.

4. Selenium:

   • Role in the immune system: antioxidant protection, regulation of immune cells, antiviral activity.
   • Dosage: recommended daily dose, upper permissible level.
   • Safety: risk of selenosis (selenium toxicity) with excessive consumption.
   • Forms: Selenometion, selenite sodium, selenat sodium.
   • Studies: the effect of selenium deficiency on the immune function, the role in the prevention and treatment of viral infections.
   • Choice: selenometyonin is considered better absorbed.
   • Combination: with vitamin E.

5. Probiotics:

   • The role in the immune system: maintaining a healthy intestinal microflora, modulation of an immune response, competition with pathogenic bacteria.
   • Dosage: CFU (colony -forming units), a variety of strains.
   • Safety: rare side effects (gases, bloating), contraindications (severe diseases, immunosuppression).
   • Strains: Lactobacillus, Bifidobacterium, Saccharomyces boulardii.
   • Research: The effectiveness of probiotics in the prevention and treatment of upper respiratory tract infections, the impact on immunity in children and the elderly.
   • Choice: probiotics with proven effectiveness for specific purposes (for example, prevention of diarrhea associated with antibiotics).
   • Combination: with prebiotics (food for probiotics).

6. SOUTINATEA:

   • Role in the immune system: stimulation of immune cells, antiviral and antibacterial activity.
   • Dosage: different types of echinacea ( Echinacea purpurea, Echinaacea angustifolia, Echinaacea pale) and different preparation methods (extracts, tinctures) require different dosages.
   • Safety: rare allergic reactions, contraindications (autoimmune diseases).
   • Forms: extracts, tinctures, capsules, tablets.
   • Research: Echinacea’s effectiveness in reducing the duration and severity of a cold, the impact on the immune function.
   • Choice: Products with standardized content of active substances (for example, echinacosides).
   • Combination: with vitamin C.

7. Black Buzina (Sambucus Nigra):

   • Role in the immune system: antioxidant and antiviral activity, blocking the attachment of viruses to cells.
   • Dosage: Extracts of Buzines berries standardized in content of anthocyans.
   • Safety: rare side effects (nausea), do not use raw berries (contain cyanides).
   • Forms: syrups, capsules, tablets, candies.
   • Research: The effectiveness of an elderberry in reducing the duration and severity of the influenza, the impact on the immune function.
   • Choice: Products with a high content of anthocyans.
   • Combination: with zinc.

8. Garlic (Allium sativum):

   • Role in the immune system: antimicrobial, antiviral and antifungal activity, stimulation of immune cells.
   • Dosage: fresh garlic, garlic additives (extracts, powder).
   • Safety: side effects (unpleasant odor from the mouth, heartburn), interaction with anticoagulants.
   • Forms: fresh garlic, garlic powder, garlic extract, a rested garlic extract.
   • Research: Effectiveness of garlic in the prevention and treatment of colds, the impact on the immune function.
   • Choice: Rested Garlic Extract Extract can be softer for the stomach.
   • Combination: with ginger.

9. Kurkuma (Curcuma longa) and curcumin:

   • Role in the immune system: anti -inflammatory and antioxidant effects, modulation of immune cells.
   • Dosage: turmoor extracts with a high turcumin content.
   • Safety: rare side effects (diarrhea), low bioavailability (poorly absorbed).
   • Forms: turmeric powder, turmeric extract, liposomal curcumin.
   • Studies: the effect of turcuminal on the immune function, the role in the prevention and treatment of inflammatory diseases.
   • Choice: Kurkumin in combination with piperin (black pepper) to improve bioavailability.
   • Combination: with ginger.

10. Astragalus Mambranaceus:

    • The role in the immune system: stimulation of immune cells, antiviral and antibacterial activity, adaptogenic properties.
    • Dosage: Astragal root extracts.
    • Safety: rare side effects (stomach disorder), interaction with immunosuppressors.
    • Forms: extracts, capsules, tablets, powder.
    • Research: the effect of astragalus on the immune function, the role in the prevention and treatment of colds and influenza.
    • Choice: Products with standardized content of active substances (for example, polysaccharides).
    • Combination: with other adaptogens (for example, Rhodiola pink).

Section 3: How to choose the right and use dietary supplements for immunity

1. Consultation with a doctor:

   • Discussion of individual needs and health status.
   • Exclusion of contraindications and medicinal interactions.
   • Determination of the optimal dosage and duration of admission.

2. The choice of quality products:

   • Checking the availability of quality certificates (USP, NSF, Informed-Choice).
   • Study of composition and ingredients.
   • The choice of products from trusted manufacturers.
   • Checking the expiration date.

3. Proper storage:

   • Compliance with storage recommendations indicated on the packaging.
   • Protection from light, heat and moisture.

4. Dosage and duration of the reception:

   • Compliance with recommended dosages.
   • Short -term use to stimulate immunity during an increased risk of infections.
   • Long -term use under the supervision of a doctor.

5. Interaction with drugs:

   • Avoid simultaneous medication that can interact with dietary supplements.
   • Consult a doctor or pharmacist.

6. Side effects:

   • Careful observation of your condition.
   • Continuation of reception when side effects appear.
   • Appeal to the doctor if necessary.

7. Nutrition and lifestyle:

   • Dietary supplements do not replace a healthy lifestyle.
   • A balanced diet, a sufficient amount of sleep, moderate physical activity and stress management are important for maintaining immunity.

8. Special cases:

   • Children: Consultation with a pediatrician before the use of dietary supplements.
   • Pregnant and lactating women: Limited choice of dietary supplements, consultation with a doctor.
   • Elderly people: Dosage correction taking into account age and health.
   • People with chronic diseases: Caution when choosing dietary supplements, consultation with a doctor.

9. Critical thinking:

   • Assessment of information from various sources (scientific research, reviews, reviews).
   • Avoid unreasonable statements and promises.
   • Understanding that dietary supplements are not medicines and cannot cure diseases.

10. Alternative approaches:

    • Consideration of other methods for strengthening immunity (for example, hardening, aromatherapy, meditation).
    • An integrative approach that combines traditional medicine and alternative methods.

Section 4: Power for immunity: Fundamentals and recommendations

1. Squirrels:

   • The role in the synthesis of antibodies and immune cells.
   • Sources: meat, fish, eggs, dairy products, legumes, nuts, seeds.
   • Recommended daily norm.

2. Fat:

   • The role in the regulation of immune cells and inflammation.
   • Sources: fatty fish (omega-3 fatty acids), olive oil, avocados, nuts, seeds.
   • The ratio of omega-3 and omega-6 fatty acids.

3. Carbohydrates:

   • Energy source for immune cells.
   • Sources: whole grain products, vegetables, fruits.
   • Limiting the consumption of simple sugars.

4. Vitamins and minerals:

   • Vitamin A: Support for the barrier function of the mucous membranes. Sources: carrots, pumpkin, spinach, liver.
   • B vitamins B: participation in energy metabolism and functions of immune cells. Sources: whole grain products, meat, eggs, dairy products, legumes.
   • Vitamin E: antioxidant protection. Sources: nuts, seeds, vegetable oils.
   • Iron: necessary for the function of immune cells. Sources: meat, liver, legumes, spinach.
   • Copper: participation in antioxidant protection and functions of immune cells. Sources: seafood, nuts, seeds, mushrooms.
   • Magnesium: participation in the regulation of an immune response. Sources: nuts, seeds, green vegetables, legumes.

5. Antioxidants:

   • Cell protection from damage by free radicals.
   • Sources: fruits, vegetables, berries (especially bright colors).

6. Water:

   • It is necessary to maintain hydration and the normal function of immune cells.
   • Recommended water consumption per day.

7. Immunity supports:

   • Citrus fruits (vitamin C).
   • Berries (antioxidants).
   • Cruciferous vegetables (broccoli, cauliflower, Brussels cabbage).
   • Garlic and onion (allicin).
   • Ginger and turmeric (anti -inflammatory properties).
   • Mushrooms (beta-glucans).
   • Dairy products (probiotics).
   • Green tea (antioxidants).

8. Immunity weakening products:

   • Processed foods high sugar, fat and salt.
   • Alcohol (excessive consumption).
   • Transfiners (fast food, fried products).
   • Artificial additives and preservatives.

9. Nutrition recommendations:

   • A variety of and balanced nutrition.
   • Regular use of fruits, vegetables and berries.
   • Sufficient consumption of protein, healthy fats and complex carbohydrates.
   • Limiting the consumption of processed products and simple sugars.
   • Maintaining hydration.

10. Food intolerance and allergies:

    • Identification and exclusion from the diet of products that cause intolerance or allergies.
    • Alternative products to provide the necessary nutrients.

Section 5: Lifestyle to strengthen immunity

1. Dream:

   • Duration and quality of sleep.
   • The effect of lack of sleep on the immune function.
   • Recommendations for improving sleep (mode, sleep hygiene).

2. Physical activity:

   • Moderate physical activity and its benefit for immunity.
   • Excessive loads and their negative impact.
   • Recommendations on physical activity (type, intensity, duration).

3. Stress management:

   • The influence of chronic stress on the immune function.
   • Stress management methods (meditation, yoga, breathing exercises, hobbies).

4. Refusal of smoking:

   • The negative impact of smoking on the immune system.
   • Recommendations for rejection of smoking.

5. Alcohol use restriction:

   • The influence of excessive alcohol consumption on immunity.
   • Recommendations for moderate alcohol consumption (or rejection of it).

6. Hygiene:

   • Regular wash of the hands.
   • Using antiseptics.
   • Vaccination (according to recommendations).

7. Hardening:

   • The gradual addiction of the body to the cold.
   • The effect of hardening on immunity.
   • Recommendations on hardening (beginning with small doses, gradual increase).

8. Social activity:

   • The positive influence of social relations on immunity.
   • Maintaining social contacts, especially during isolation.

9. Walks in the fresh air:

   • The effect of sunlight on the synthesis of vitamin D.
   • The benefits of fresh air for immunity.

10. Optimization of the microclimate in the room:

    • Maintaining optimal temperature and humidity.
    • Regular ventilation of the room.

Section 6: Immunity and age: Features and recommendations

1. Immunity in children:

   • The development of the immune system in childhood.
   • The importance of breastfeeding.
   • Vaccination.
   • Nutrition and lifestyle to strengthen immunity in children.
   • Features of the use of dietary supplements in children (consultation with a pediatrician).

2. Immunity in adolescents:

   • The influence of hormonal changes on immunity.
   • Improper nutrition and lack of sleep.
   • Stress and its influence.
   • Recommendations for strengthening immunity in adolescents.

3. Immunity in adults:

   • The effect of stress, malnutrition and lack of physical activity.
   • Chronic diseases and their influence.
   • Recommendations for strengthening immunity in adults.

4. Immunity in the elderly (immunostation):

   • Age -related reduction in immune function.
   • Increased risk of infections.
   • Chronic diseases and their influence.
   • Recommendations for strengthening immunity in older people (vaccination, food, physical activity, dietary supplements under the supervision of a doctor).
   • Features of the use of dietary supplements in older people (dosage correction, accounting of drug interactions).

5. Immunity during pregnancy and breastfeeding:

   • Changes in the immune system during pregnancy.
   • The importance of nutrition and vitamins to maintain immunity.
   • Restrictions on the use of dietary supplements during pregnancy and breastfeeding (consultation with a doctor).

Section 7: Research and Future of Immunology

1. New discoveries in immunology:

   • The role of microbioma in immunity.
   • The influence of epigenetics on the immune function.
   • Cancer immunotherapy.
   • Development of new vaccines and drugs for the treatment of infectious diseases.

2. Prospects for the use of dietary supplements in immunology:

   • Studying the effectiveness of dietary supplements in the prevention and treatment of various diseases.
   • Development of new dietary supplements with improved bioavailability and efficiency.
   • An individual approach to the choice of dietary supplements based on genetic and other factors.

3. The importance of further research:

   • The need to conduct high -quality clinical trials to confirm the effectiveness of dietary supplements.
   • The study of the mechanisms of action of dietary supplements on the immune system.
   • Safety assessment and long -term effects of the use of dietary supplements.

4. The role of science in the formation of public opinion:

   • Countering misinformation and pseudo -scientific statements.
   • The spread of reliable information about immunity and ways to strengthen it.

5. Future of immunity:

   • Development of new strategies to maintain and strengthen immunity throughout life.
   • An individual approach to the prevention and treatment of diseases based on genetic and other factors.
   • Improving the quality of life and increasing life expectancy due to the strengthening of immunity.