The best additives to increase immunity

The best additives to increase immunity

Immunity is a complex system of protecting the body from diseases, which includes various organs, cells and processes. Strong immunity allows you to effectively fight infections, viruses, bacteria and other harmful agents. Unfortunately, many factors, such as stress, improper nutrition, lack of sleep and environmental pollution, can weaken the immune system, making us more susceptible to diseases. In such cases, supplements to increase immunity can become a valuable help. However, it is important to understand that additives are not a replacement for a healthy lifestyle, but only an addition to it. Before taking any additives, it is recommended to consult a doctor, especially if you have any chronic diseases or take medications.

Vitamin C: powerful antioxidant and immunity stimulator

Vitamin C, or ascorbic acid, is one of the most famous and widely used vitamins to maintain immunity. It is a powerful antioxidant that protects the cells from damage by free radicals, which are formed as a result of metabolism and exposure to environmental factors. Free radicals can weaken the immune system and increase the risk of developing chronic diseases.

• The mechanism of action: Vitamin C is involved in the synthesis of collagen, which is necessary for the health of the skin and mucous membranes, which are a barrier to the penetration of pathogens. It also stimulates the production and function of leukocytes, especially neutrophils and lymphocytes, which play a key role in the fight against infections. Vitamin C increases the level of interferon, protein, which has antiviral properties. In addition, it improves the absorption of iron necessary for the normal functioning of the immune system.

• Recommended dosage: The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. However, to maintain immunity during illness or with increased load, you can increase the dose to 200-1000 mg per day. It is important to remember that vitamin C is water -soluble, so excesses are excreted from the body in urine, and high doses can cause side effects, such as diarrhea and stomach disorder.

• Sources: The rich sources of vitamin C are citrus fruits (oranges, lemons, grapefruit), berries (strawberries, blueberries, cranberries), vegetables (pepper, broccoli, spinach) and greens (parsley, dill). Vitamin C additives are available in various forms, such as tablets, capsules, powders and chewing sweets.

• Vitamin C forms in addition: There are various forms of vitamin C in additions, each of which has its own characteristics:

  • Ascorbic acid: The most common and affordable form of vitamin C. is well absorbed by most people.
  • Sodium Ascorbat: The buffering form of vitamin C, which is less acidic and can be softer for the stomach.
  • Calcium ascorbate: Another buffering form, which additionally provides the body with calcium.
  • Esther-C: The patented form of vitamin C, which contains vitamin C metabolites, such as trionic acid that can improve its absorption and retention in the body.
  • Liposomal vitamin C: Vitamin C, enclosed in liposomes, which are microscopic spherical particles consisting of lipids. Liposomes protect vitamin C from destruction in the gastrointestinal tract and improve its absorption.

Vitamin D: Immune system regulator

Vitamin D plays an important role in the regulation of the immune system. It contributes to the activation of immune cells, such as T-lymphocytes and macrophages that are involved in the fight against infections. Vitamin D deficiency is associated with an increased risk of developing infectious diseases, autoimmune diseases and cancer.

• The mechanism of action: Vitamin D binds to vitamin D (VDR) receptors, which are on the surface of many immune cells. The binding of vitamin D with VDR activates the genes involved in the immune response. Vitamin D enhances the production of antimicrobial peptides, such as Katelicidin, which destroy bacteria, viruses and fungi. It also regulates inflammatory processes, preventing an excessive inflammatory reaction that can damage the tissue.

• Recommended dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, for people with a deficiency of vitamin D or to maintain immunity during illness, a higher dose may be required, up to 2000-4000 IU per day. It is important to control the level of vitamin D in the blood and adjust the dose under the supervision of a doctor.

• Sources: The main source of vitamin D is sunlight. Under the influence of ultraviolet rays, the skin produces vitamin D3 (cholecalciferol). However, in the winter season, with a lack of sunlight, or in people with dark skin, the production of vitamin D may be insufficient. Vitamin D is contained in small quantities in some foods, such as fatty fish (salmon, tuna, mackerel), egg yolks and mushrooms grown under ultraviolet light. Vitamin D additives are available in the form of vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D3 is considered more effective than vitamin D2.

• Vitamin D deficiency: Vitamin D deficiency is a common problem, especially in the northern latitudes. Symptoms of vitamin D deficiency may include fatigue, weakness, bones and muscles, frequent infections and depression. A blood test can help determine the level of vitamin D in the body.

Zinc: an indispensable trace element for immunity

Zinc is an indispensable trace element that plays an important role in the functioning of the immune system. It is necessary for the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and natural killers. Zinc is also involved in the development of antibodies and cytokines, which are important components of the immune response.

• The mechanism of action: Zinc is involved in the regulation of the expression of genes involved in the immune response. It is necessary to activate T-lymphocytes that destroy infected cells. Zinc also contributes to the ripening and differentiation of B-lymphocytes that produce antibodies that neutralize pathogens. In addition, zinc has antioxidant properties and protects cells from damage to free radicals.

• Recommended dosage: The recommended daily dose of zinc for adults is 8 mg for women and 11 mg for men. During illness or with increased load, the dose can be increased to 15-30 mg per day. It is important not to exceed the recommended dose, since an excess of zinc can lead to side effects, such as nausea, vomiting and diarrhea.

• Sources: Zinc is contained in various foods, such as meat, poultry, seafood, legumes, nuts and seeds. Zinc supplements are available in various forms, such as zinc citrate, zinc gluconate, zinc picoline and zinc sulfate. Zinc Picoline is considered the most well absorbed form.

• Zinc Deficit: Zinc deficiency can lead to a weakening of the immune system, increased susceptibility to infections, growth retardation in children, hair loss, skin problems and impaired taste and smell. People who adhere to a vegetarian or vegan diet, as well as people with diseases of the gastrointestinal tract, can be at risk of zinc deficiency.

Probiotics: support for the health of the intestines and immunity

Probiotics are living microorganisms that benefit the health of the owner when consumed in adequate quantities. They have a positive effect on the intestinal microflora, which plays an important role in the immune system. Most immune cells are in the intestines, and a healthy intestinal microflora helps maintain their function.

• The mechanism of action: Probiotics compete with pathogenic bacteria for nutrients and the place of attachment to the intestinal wall, thereby preventing their reproduction and causing infections. They also stimulate the production of antimicrobial substances, such as bacteriocins that destroy pathogenic bacteria. Probiotics modulate an immune response, stimulating the production of immunoglobulins (antibodies) and activating immune cells. They also strengthen the barrier function of the intestine, preventing the penetration of pathogens into the blood.

• Recommended dosage: The dosage of probiotics depends on the strain and the product. It is usually recommended to take from 1 to 10 billion Co (colony -forming units) per day. It is important to choose probiotics containing strains that have proven their effectiveness in clinical research.

• Sources: Probiotics are contained in fermented products, such as yogurt, kefir, sauerkraut, kimchi and tea mushroom. Probiotics additives are available in various forms, such as capsules, tablets, powders and fluids. It is important to store probiotics in the refrigerator in order to maintain their vitality.

• Choosing probiotics: When choosing probiotics, it is important to consider the following factors:

  • Strain: Different strains of probiotics have different properties and can be useful for different purposes. It is important to choose probiotics containing strains that have proven their effectiveness in clinical studies to maintain immunity, such as Lactobacillus rhamnosus GG, Bifidobacterium lactis HN019 And Lactobacillus plantarum WCFS1.
  • The amount of Co. The number of colony -forming units (CFU) indicates the number of living bacteria in the product. It is important to choose probiotics with a sufficient amount to ensure their effectiveness.
  • Storage conditions: Probiotics should be stored in the refrigerator in order to maintain their vitality.
  • Reputation manufacturer: It is important to choose probiotics from reliable manufacturers who use high -quality ingredients and comply with production standards.

Echinacea: a traditional tool for strengthening immunity

Echinacea is a kind of herbaceous plants of the Astrov family, which are traditionally used to strengthen the immune system and treat colds. It is believed that echinacea stimulates the production of immune cells and increases their activity, thereby helping the body fight infections.

• The mechanism of action: Echinacea contains various biologically active compounds, such as polysaccharides, alkamids and flavonoids that have an immunomodulating effect. It stimulates the production of interferon, protein, which has antiviral properties. Echinacea also activates macrophages that absorb and destroy pathogens. In addition, it has anti -inflammatory properties.

• Recommended dosage: The dosage of echinacea depends on the type of plant and the form of the drug. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day. Echinacea can be taken in the form of capsules, tablets, tinctures, tea and syrups.

• Sources: Echinacea purple (Echinacea Purpurea), narrow -leaved echinacea (Echinacea Angustifolia) and echinacea pale (Echinacea Pallida) are the most frequently used types of echinacea for medical purposes.

• Contraindications: Echinacea is not recommended for people with autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosus, since it can stimulate the immune system and aggravate these diseases. It is also not recommended for people with allergies to the plants of the Astrov family.

Black Buzina: antiviral and anti -inflammatory agent

Black Buzina (Sambucus Nigra) is a bush of the adox family, the fruits and flowers of which are used for medical purposes. Black Buzina has antiviral, anti -inflammatory and antioxidant properties that help strengthen the immune system and fight infections, especially the flu and a cold.

• The mechanism of action: Black Buzina contains flavonoids, such as anthocyans that have antiviral properties. Anthocyans are associated with viral proteins and prevent their penetration into cells. Buzina Black also stimulates the production of cytokines, which are important components of the immune response. In addition, it has anti -inflammatory properties and reduces the symptoms of influenza and colds, such as a runny nose, cough and sore throat.

• Recommended dosage: The dosage of an elderberry black depends on the form of the drug. It is usually recommended to take 15 ml of black elderberry syrup 3-4 times a day during illness. Black bezine can be taken in the form of syrup, capsules, tablets, candies and tea.

• Sources: The fruits and flowers of black bezines are used to prepare drugs. It is important to use only ripe fruits of black buzines, since immature fruits contain glycosides, which can cause nausea and vomiting.

Garlic: natural antibiotic and immunostimulator

Garlic (Allium sativum) is a onion plant, which is widely used in cooking and medicine. Garlic has antibacterial, antiviral, antifungal and immunostimulating properties.

• The mechanism of action: Garlic contains allicin, a compound that is formed during grinding or cutting garlic. Allicine has powerful antimicrobial properties and destroys various pathogenic bacteria, viruses and fungi. Garlic also stimulates the production of immune cells and increases their activity. In addition, it has antioxidant properties and protects cells from damage to free radicals.

• Recommended dosage: It is recommended to use 1-2 cloves of garlic per day to maintain immunity. Garlic can be consumed raw, added to dishes or taken in the form of capsules and tablets.

• Forms of garlic in addition: There are various forms of garlic in additions, each of which has its own characteristics:

  • Raw garlic: Contains allicin, but is quickly destroyed when heated.
  • Garlic powder: Contains less allicine than raw garlic.
  • Garlic extract: Contains a standardized amount of allicine.
  • Destroyed garlic extract: It turns out by long -term exposure of garlic, which reduces its pungent smell and taste, but retains its beneficial properties.

Ginger: anti -inflammatory and antioxidant

Ginger (Zingiber Officinale) is a plant of the family of ginger, the root of which is widely used in cooking and medicine. Ginger has anti -inflammatory, antioxidant and immunostimulating properties.

• The mechanism of action: Ginger contains ginerols, compounds that have anti -inflammatory properties. Gingerols reduce the production of pro -inflammatory cytokines and reduce inflammation in the body. Ginger also has antioxidant properties and protects cells from damage to free radicals. In addition, it stimulates the production of immune cells and increases their activity.

• Recommended dosage: It is recommended to use 1-3 grams of fresh ginger per day to maintain immunity. Ginger can be consumed raw, added to tea or dishes, or taken in the form of capsules and tablets.

Turmeric: powerful anti -inflammatory agent

Curcuma Longa is a ginger family plant, the root of which is widely used in cooking and medicine, especially in Ayurvedic medicine. Turmeric has powerful anti -inflammatory, antioxidant and immunomodulating properties.

• The mechanism of action: Turmeric contains curcumin, a compound, which is the main active ingredient of turmeric. Kurkumin has powerful anti -inflammatory properties and blocks the effect of pro -inflammatory cytokines. It also has antioxidant properties and protects cells from damage to free radicals. In addition, Kurkumin modulates the immune response and stimulates the production of immune cells.

• Recommended dosage: It is recommended to consume 500-2000 mg of curcumin per day to maintain immunity. It is important to use turmeric along with black pepper, since the piperin contained in black pepper increases the digestibility of curcumin. Turmeric can be added to dishes or taken in the form of capsules and tablets.

Selenium: An important trace element for immune function

Selenium is an indispensable trace element that plays an important role in the immune system. It is necessary for the functioning of glutathionepexidase, an antioxidant enzyme that protects cells from damage by free radicals. Selenium also participates in the development of antibodies and cytokines, which are important components of the immune response.

• The mechanism of action: Selenium is involved in the regulation of the expression of genes participating in the immune response. It is necessary to activate T-lymphocytes and natural killers that destroy infected cells. Selenium also has antioxidant properties and protects cells from damage to free radicals.

• Recommended dosage: The recommended daily dose of selenium for adults is 55 μg. During illness or with increased load, the dose can be increased to 100-200 mcg per day. It is important not to exceed the recommended dose, since the excess selenium can lead to side effects, such as nausea, vomiting and hair loss.

• Sources: Selenium is found in various foods, such as Brazilian nuts, seafood, meat, poultry and eggs. Selena additives are available in various forms, such as selenometyinin and sodium selenite. Seleenomeininin is considered a more well -absorbed form.

Melatonin: sleep regulator and immunomodulator

Melatonin is a hormone that is produced by an epiphyse and regulates the sleep-bonding cycle. Melatonin also has immunomodulating properties and can have a positive effect on the immune system.

• The mechanism of action: Melatonin stimulates the production of immune cells, such as T-lymphocytes and natural killers. It also increases the level of antioxidant enzymes and protects cells from damage to free radicals. In addition, melatonin regulates inflammatory processes and prevents an excessive inflammatory reaction that can damage the tissues.

• Recommended dosage: It is recommended to take 1-3 mg of melatonin before bedtime to improve sleep quality and maintain immunity.

Astragal: Adaptogen and immunostimulator

Astragalus Mambranaceus is a legumes plant, the root of which is used in traditional Chinese medicine to strengthen the immune system and increase vitality. Astragal is considered an adaptogen, that is, a substance that helps the body adapt to stress and increases its resistance to disease.

• The mechanism of action: Astragal contains polysaccharides, flavonoids and triterpenoids that have an immunomodulating effect. It stimulates the production of immune cells, such as T-lymphocytes and macrophages. Astragal also increases the level of interferon, protein, which has antiviral properties. In addition, it has antioxidant properties and protects cells from damage to free radicals.

• Recommended dosage: The dosage of the astragalus depends on the form of the drug. It is usually recommended to take 1-3 grams of dry root of Astragal per day in the form of a decoction or tea. Astragal can also be taken in the form of capsules and tablets.

Beta-glucans: stimulants of the immune system

Beta-glucans are polysaccharides contained in the cell walls of mushrooms, yeast, bacteria and cereals. Beta-glucans have immunomodulating properties and stimulate the immune system.

• The mechanism of action: Beta-glucans are associated with receptors on the surface of immune cells, such as macrophages and neutrophils. The binding of beta-glucans with these receptors activates immune cells and enhances their ability to destroy pathogens. Beta-glucans also stimulate the production of cytokines, which are important components of the immune response.

• Sources: Beta-glucans are found in mushrooms such as Shiitaka, Metake and Reishi, as well as in yeast, oats and barley. Beta-glucans additives are available in various forms, such as capsules, tablets and powders.

Lacterrin: protein with antimicrobial and immunomodulating properties

Lacterrin is a protein contained in milk and other biological fluids. Lacterrin has antimicrobial, antiviral, antifungal and immunomodulating properties.

• The mechanism of action: Lacterrin binds to iron and deprives pathogenic bacteria of iron necessary for their growth and reproduction. It is also associated with viral proteins and prevents their penetration into the cells. Lacterrin stimulates the production of immune cells and increases their activity. In addition, it regulates inflammatory processes and prevents an excessive inflammatory reaction that can damage the tissue.

• Sources: Lacterrin is found in cow and human milk. Lacterrin additives are available in the form of capsules and tablets.

The importance of an integrated approach to strengthening immunity

It is important to understand that additives are only an addition to a healthy lifestyle. To strengthen immunity, you must adhere to the following recommendations:

• Healthy nutrition: Use a variety of products rich in vitamins, minerals and antioxidants. Include fruits, vegetables, berries, herbs, whole grain products, legumes, nuts and seeds in your diet.
• Regular physical exercises: Do physical exercises of moderate intensity of at least 150 minutes a week.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Find the ways to cope with stress, such as meditation, yoga, walking in nature or communication with friends and relatives.
• Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse weaken the immune system.
• Regular hand washing: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places and before eating.
• Vaccination: Regularly vaccinated from infectious diseases.

Consultation with a doctor

Before taking any additives, it is recommended to consult a doctor, especially if you have any chronic diseases or take medications. The doctor can evaluate your health status, determine the need for additions and choose the optimal dosage.