Top Badov for immunity: recommendations of specialists

Top Badov for immunity: recommendations of specialists

I. Fundamental nutrients to support immunity: the base on which everything is built

The immune system is a complex network of cells, tissues and organs working in harmony to protect the body from pathogens. Maintaining this system requires an integrated approach, where a balanced diet, rich in vitamins and minerals, plays a key role. Bades (biologically active additives) can act as an effective addition to the diet, especially during periods of increased load or deficiency of certain nutrients. However, it is important to understand that dietary supplements are not a replacement for good nutrition and a healthy lifestyle.

A. Vitamin D: Sun in a tablet

1. The role of vitamin D in the immune system: Vitamin D, also known as «solar vitamin», plays an important role in the regulation of the immune system. It contributes to the activation of T cells, key elements of adaptive immunity that destroy infected cells. In addition, vitamin D modulates the activity of macrophages and dendritic cells involved in congenital immunity. Vitamin D deficiency is associated with increased susceptibility to infections, including respiratory diseases.

2. Sources of vitamin D: The main source of vitamin D is the synthesis in the skin under the influence of ultraviolet radiation. However, in the winter months, as well as in people with limited stay in the sun, the synthesis of vitamin D may be insufficient. Other sources are oily fish (salmon, tuna, sardines), egg yolk and enriched products (milk, cereals).

3. Dosage recommendations: The recommended daily dose of vitamin D varies depending on the age, state of health and level of deficiency. For adults, 600-800 IU (international units) per day is usually recommended. However, if there is a deficiency, a doctor may prescribe higher doses. It is important to consult a doctor to determine the optimal dosage. A blood test for the level of 25 hydroxyvitamin D allows you to accurately assess the condition of the body.

4. Vitamin D forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood. Bades with vitamin D3 are preferable.

5. Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms. Do not exceed the recommended dosage without consulting a doctor.

B. Vitamin C: powerful antioxidant and immune stimulant

1. The role of vitamin C in the immune system: Vitamin C, or ascorbic acid, is a powerful antioxidant that protects the cells of the immune system from damage caused by free radicals. It also stimulates the production of leukocytes involved in the fight against infections. In addition, vitamin C helps to strengthen the barrier functions of the skin and mucous membranes, preventing the penetration of pathogens into the body.

2. Sources of vitamin C: Vitamin C is contained in a large number of fruits and vegetables, especially in citrus fruits (oranges, lemons, grapefruit), berries (strawberries, blueberries, currants), Bulgarian pepper, broccoli and spinach.

3. Dosage recommendations: The recommended daily dose of vitamin C for adults is 75-90 mg. However, during periods of the disease or increased physical activity, the need for vitamin C may increase. Some experts recommend taking up to 1000 mg of vitamin C per day to strengthen immunity.

4. Forms of vitamin C: Vitamin C is available in various forms, including ascorbic acid, sodium ascorbate, calcium ascorbate and liposomal vitamin C. Liposomal vitamin C has increased bioavailability, which means that it is better absorbed by the body.

5. Cautions: Vitamin C is usually well tolerated, but in large doses can cause stomach disorder, diarrhea and other symptoms. People with kidney diseases should consult a doctor before taking high doses of vitamin C.

C. Zinc: Mineral necessary for the work of immune cells

1. The role of zinc in the immune system: Zinc plays an important role in the development and functioning of immune cells, including T cells, B cells and NK cells (natural killers). It is necessary for the synthesis of DNA and RNA, as well as for the division and differentiation of immune cells. Zinc deficiency is associated with the weakening of immunity and increased susceptibility to infections.

2. Sources of zinc: Zinc is contained in meat, seafood (oysters, crabs), nuts, seeds, legumes and whole grains.

3. Dosage recommendations: The recommended daily zinc dose for adults is 8-11 mg. During periods of the disease or increased physical activity, the need for zinc may increase.

4. Forms of zinc: Zinc is available in various forms, including zinc gluconate, zinc sulfate, zinc picoline and zinc citrate. Zinc Picoline and zinc citrate are considered more bio -access forms.

5. Cautions: An overdose of zinc can lead to nausea, vomiting, diarrhea and other symptoms. Long -term intake of high doses of zinc can disrupt the absorption of copper. Do not exceed the recommended dosage without consulting a doctor.

D. Selenium: Antioxidant and Immune function modulator

1. The role of Selena in the immune system: Selenium is an important trace element with antioxidant properties. It protects the cells of the immune system from damage caused by free radicals. In addition, selenium is involved in the regulation of the activity of immune cells, including T cells and NK cells. Selenium deficiency is associated with the weakening of immunity and increased susceptibility to infections.

2. Sources of Selena: Selenium is found in Brazilian nuts, seafood, meat, poultry, eggs and whole grains.

3. Dosage recommendations: The recommended daily dose of selenium for adults is 55 μg.

4. Selena forms: Selenium is available in various forms, including selenometionine and sodium selenite. Seleenomeininin is considered a more bio -access form.

5. Cautions: An overdose of selenium can lead to selenosis, which manifests itself in the form of nausea, vomiting, hair loss, damage to nails and other symptoms. Do not exceed the recommended dosage without consulting a doctor.

II. Plant immunomodulators: the strength of nature in the health service

Natural immunomodulators obtained from plants have a mild but effective effect on the immune system, helping it adapt to various stress factors and infectious agents.

A. Echinacea: classic immune stimulant

1. The role of Echinacea in the immune system: Echinacea is one of the most famous plants used to strengthen immunity. It contains active substances, such as polysaccharides, alkylamides and flavonoids that stimulate the activity of macrophages, NK cells and other immune cells. Echinacea also has antiviral and anti -inflammatory properties.

2. Types of Echinacea: Three types of echinacea are most often used: Echinacea purpurea, Echinaacea angustifolia And Echinaacea pale.

3. Echinacea forms: Echinacea is available in various forms, including extracts, tinctures, capsules and tablets.

4. Dosage recommendations: The dosage of echinacea varies depending on the shape and type. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.

5. Cautions: Echinacea is usually well tolerated, but in rare cases it can cause allergic reactions. It is not recommended to take echinacea for a long time (more than 8 weeks) without consulting a doctor. People with autoimmune diseases should consult a doctor before taking Echinacea.

B. Astragal: A traditional means of Chinese medicine

1. The role of Astragal in the immune system: Astragal is a plant widely used in traditional Chinese medicine to strengthen immunity and increase vital energy. It contains polysaccharides, flavonoids and other active substances that stimulate the activity of immune cells, improve the function of T cells and increase the production of interferon.

2. Forms of Astragala: Astragal is available in various forms, including extracts, capsules and powder.

3. Dosage recommendations: The dosage of the astragal varies depending on the form. It is usually recommended to take 500-1000 mg of Astragal Extract per day.

4. Cautions: Astragal is usually well tolerated, but in rare cases it can cause stomach disorder. People with autoimmune diseases should consult a doctor before taking Astragal.

C. Andrographis paniculus (Andrographis Paniculata): Protection against respiratory infections

1. The role of andrographis in the immune system: Small -shaped andrographis is a plant traditionally used in Ayurvedic medicine to treat infections and strengthen immunity. It contains an andrografilide, an active substance with antiviral, anti -inflammatory and immunomodulating properties. Andrographis helps reduce the severity and duration of symptoms of respiratory infections, such as colds and flu.

2. Forms of Andrographis: Andrographis is available in various forms, including extracts, capsules and tablets.

3. Dosage recommendations: The dosage of Andrographis varies depending on the shape and concentration of androrathylide. It is usually recommended to take 200-400 mg of Andrographis extract, standardized in terms of androrathylide, 2-3 times a day.

4. Cautions: Andrographis can cause an disorder of the stomach, nausea and diarrhea. In rare cases, allergic reactions can cause. Pregnant and lactating women should avoid the intake of andrographis.

D. Black Buzina (sambucus nigra): natural antiviral agent

1. The role of black bezine in the immune system: Black Buzina is a plant known for its antiviral properties. It contains anthocyans, powerful antioxidants that help protect the cells from damage caused by free radicals. Black elderberry extract helps reduce the duration and severity of the symptoms of influenza and other respiratory infections.

2. Black Bozines: Black Buzina is available in various forms, including syrups, extracts, capsules and loafers.

3. Dosage recommendations: The dosage of black bezin varies depending on the form. It is usually recommended to take 15 ml of black elderberry syrup 3-4 times a day at the first signs of colds or influenza.

4. Cautions: Black elderberry is usually well tolerated, but in rare cases it can cause stomach disorder. Do not use raw berries of black bezins, as they can be toxic.

III. Probiotics: intestinal health is the basis of strong immunity

The state of the intestinal microbiota plays a key role in the functioning of the immune system. Probiotics are living microorganisms that, when used in sufficient quantities, have a positive effect on the health of the owner, including the immune system.

A. The role of intestinal microbiots in immunity:

The intestinal microbiota consists of trillions of bacteria, viruses, fungi and other microorganisms. It plays an important role in the development and functioning of the immune system. Microbiota stimulates the ripening of immune cells, is involved in the regulation of inflammatory processes and protects against pathogenic microorganisms. Intestinal dysbiosis (microbiotic balance) can lead to weakening immunity and increased susceptibility to infections.

B. The choice of probiotics to strengthen immunity:

When choosing probiotics to strengthen immunity, you should pay attention to the following factors:

1. Probiotics strains: Various probiotics strains have a different effect on health. To strengthen immunity, it is recommended to choose probiotics containing strains Lactobacillus And Bifidobacteriumsuch as Lactobacillus rhamnosus GG, Lactobacillus acidophilus, Bifidobacterium lactis And Bifidobacterium bifidum. These strains have proven their effectiveness in strengthening immunity and reducing the risk of respiratory infections.

2. Number of bacteria: Probiotics should contain a sufficient amount of living bacteria (usually at least 1 billion co -forming units) to have a positive effect on health.

3. Resistance to gastric acid and bile: Probiotics should be resistant to gastric acid and bile in order to reach the intestines in a living form.

C. Probiotics and Prebiotics: Synergy for the health of the intestine

1. Prebiotics: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. The use of prebiotics contributes to the growth and reproduction of beneficial bacteria, which leads to an improvement in the composition of microbiota and strengthen the immunity.

2. Sources of prebiotics: Prebiotics are contained in various products, such as onions, garlic, bananas, asparagus, artichokes and oats.

3. Sinbiotics: Sinbiotics are products containing both probiotics and prebiotics. They provide the body with both useful bacteria and food for their growth and reproduction, which enhances the positive effect on health.

D. Recommendations for the reception of probiotics:

1. Probiotics should be taken regularly to maintain a healthy intestinal microbiots.

2. Probiotics are best taken on an empty stomach or between meals.

3. When taking antibiotics, it is recommended to take probiotics to restore the intestinal microbiots. Probiotics should be taken a few hours after taking antibiotics.

IV. Other dietary supplements that support immunity: integrated approach

In addition to the above nutrients and plant extracts, there are other dietary supplements that can support the immune system.

A. Beta-glucans: stimulants of immune cells

1. The role of beta-glucans in the immune system: Beta-glucans are polysaccharides contained in the cell walls of mushrooms, bacteria and plants. They have immunomodulating properties, stimulating the activity of macrophages, NK cells and other immune cells. Beta-glucans help strengthen immunity and reduce the risk of infections.

2. Sources of beta-glucans: Beta-glucans are found in mushrooms (Reishi, Shiitak, Metake), yeast and oats.

3. Dosage recommendations: The dosage of beta-glucans varies depending on the source and concentration. It is usually recommended to take 50-200 mg of beta-glucans per day.

B. Yogozovo: a natural source of immunoglobulinov

1. The role of colostrum in the immune system: Mograzivo is the first milk that is produced in mammals after childbirth. It contains a large number of immunoglobulins (antibodies), growth factors and other biologically active substances that help strengthen the immunity of the newborn. Young truck can also be useful for adults, especially for people with weakened immunity.

2. Forms of colostrum: Colostrum is available in various forms, including capsules and powder.

3. Dosage recommendations: The dosage of the colostrum varies depending on the form. It is usually recommended to take 1-3 g of colostrum per day.

C. n-acetylcistain (NAC): antioxidant and mucolytic

1. The role of NAC in the immune system: N-acetylcysteine ​​(NAC) is an amino acid that is the precursor of glutathione, a powerful antioxidant. NAC helps to protect the cells from damage caused by free radicals. In addition, NAC has mucolytic properties, diluting sputum and facilitating breathing in respiratory diseases.

2. Dosage recommendations: It is usually recommended to take 600-1200 mg NAC per day.

V. Important considerations when choosing and receiving dietary supplements:

1. Consultation with a doctor: Before taking any dietary supplements, it is recommended to consult a doctor, especially if you have any chronic diseases or take other medicines.

2. The choice of quality products: When choosing dietary supplements, preference should be given to products of well -known manufacturers who have passed certification and laboratory control.

3. Dosage compliance: It is necessary to strictly observe the recommended dosage indicated on the package.

4. Individual intolerance: Carefully monitor the reaction of the body to the intake of dietary supplements and, if any side effects appear, stop taking and consult a doctor.

5. Bades are not replacing good nutrition: Bades are not a replacement for a full and balanced diet. They should be used as an addition to a healthy lifestyle.

6. Remember the synergy: Many dietary supplements work better in combination. For example, vitamin D and vitamin K2 enhance each other’s action. Consult a specialist to choose the optimal combination for your needs.

7. Reading labels: Read the labels carefully to make sure that there are no allergens or undesirable ingredients. Pay attention to the content of active substances and the standardization of extracts.

8. Bad storage: Keep dietary supplements in accordance with the recommendations of the manufacturer, usually in a cool, dry place, protected from light and inaccessible to children.

Maintaining strong immunity is a continuous process that requires an integrated approach. Proper nutrition, a healthy lifestyle and, if necessary, reasonable use of dietary supplements can help strengthen the immune system and increase resistance to infections. Always remember the importance of consulting with a doctor for an individual selection of dietary supplements and determining the optimal dosage.