Top dietary supplements for immunity: for the whole family

Top dietary supplements for immunity: for the whole family

Chapter 1: Immunity — Family health basis

1.1. What is immunity and why is it important?

Immunity is a complex system of protecting the body from external and internal threats. It includes cells, tissues and organs working together for recognition and destruction of pathogens, such as bacteria, viruses, fungi and parasites. It also plays a role in eliminating damaged or abnormal cells, for example, cancer.

The importance of immunity is difficult to overestimate. A strong immune system is able to prevent the development of many diseases, reduce the duration of the disease and reduce the risk of complications. For the whole family, especially for children and the elderly, maintaining strong immunity is a key factor in a healthy and active life. Children with a not yet fully formed immune system are more susceptible to infections, and in older people the immune system weakens with age, making them more vulnerable.

1.2. Factors affecting immunity:

The immune system is influenced by many factors, both internal and external. Understanding these factors helps to make conscious decisions to maintain and strengthen immunity.

• Age: As mentioned earlier, the immune system is changing with age. In infants, it is still developing, and in older people it is weakening.
• Nutrition: A balanced diet, rich in vitamins, minerals and antioxidants, is the basis of strong immunity. The deficiency of certain nutrients can weaken the immune system.
• Stress: Chronic stress negatively affects the immune system, suppressing its activity and increasing the susceptibility to infections.
• Dream: The lack of sleep can weaken the immune system, reducing the production of cytokines — proteins necessary to combat infections and inflammation.
• Physical activity: Moderate physical exercises strengthen the immune system, improve blood circulation and stimulate the production of immune cells.
• Bad habits: Smoking and abuse of alcohol weaken the immune system, damaging the cells and tissues involved in the immune response.
• Environment: Air pollution, the effects of toxins and radiation can negatively affect the immune system.
• Chronic diseases: Some chronic diseases, such as diabetes and autoimmune disorders, can weaken the immune system.
• Medicines: Some drugs, such as immunosuppressants, can suppress the immune system.
• Microbiotic intestinal: A healthy intestinal microbiota plays an important role in immunity, helping to fight pathogens and stimulating the immune response.

1.3. Signs of weakened immunity:

Recognition of signs of weakened immunity allows you to take timely measures to strengthen it. General signs include:

• Frequent colds and infections: If you or your loved ones often suffer from colds, flu, sore throats or other infections, this may be a sign of weakened immunity.
• Long -term recovery: If recovery from the disease takes more time than usual, it can also indicate weakened immunity.
• Constant fatigue and weakness: A sense of constant fatigue and weakness, even after a sufficient rest, can be associated with weakened immunity.
• Digestive problems: Diarya, constipation, bloating and other digestive problems can be a sign of a violation of the intestinal microbiots, which, in turn, affects the immunity.
• Slow wound healing: If the wounds heal slowly, this may indicate weakened immunity.
• Allergies: Frequent allergic reactions can be associated with an imbalance in the immune system.
• Skin problems: Skin rashes, eczema and other skin problems can be a sign of weakened immunity.

Chapter 2: Vitamins — the key to strong immunity

2.1. Vitamin C (ascorbic acid):

Vitamin C is one of the most famous and important vitamins for immunity. It has powerful antioxidant properties, protecting the cells from damage by free radicals.

• The role in the immunity: Vitamin C stimulates the production and function of immune cells, such as phagocytes and T-lymphocytes. It also participates in the production of antibodies, proteins that help fight infections. Vitamin C helps strengthen the barrier functions of the skin and mucous membranes, preventing the penetration of pathogens into the body.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, spinach.
• Dosage: The recommended daily dose of vitamin C varies depending on age and health. For adults, 75-90 mg per day is usually recommended. During the disease, the dosage can be increased to 500-1000 mg per day, divided into several tricks. For children, the dosage should be reduced in accordance with age.
• Output forms: Tablets, capsules, powders, chewing tablets, sparkling tablets.
• Bades with vitamin C: Pay attention to additives with sodium ascorbate, liposomal vitamin C or vitamin C with bioflavonoids for better absorption.

2.2. Vitamin D (calciferol):

Vitamin D plays an important role in immune regulation. It is often called «solar vitamin», since the body can synthesize it under the influence of sunlight.

• The role in the immunity: Vitamin D activates immune cells, such as T-lymphocytes and macrophages, enhancing their ability to fight infections. It also helps to regulate inflammatory processes in the body. Vitamin D deficiency is associated with an increased risk of respiratory tract infections, autoimmune diseases and cancer.
• Sources: Fat fish (salmon, tuna, sardines), fish oil, egg yolk, enriched products (milk, yogurt, cereals).
• Dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. For adults, 600-800 IU per day is usually recommended. In some cases, a higher dosage under the supervision of a doctor may be required. For children, the dosage should be reduced in accordance with age. Especially important is the intake of vitamin D in the autumn-winter period, when sunlight is not enough.
• Output forms: Drops, capsules, tablets, chewing tablets.
• Bades with vitamin D: Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).

2.3. Vitamin A (Retinol):

Vitamin A plays an important role in maintaining the integrity of the mucous membranes, which serve as a barrier to the penetration of pathogens into the body.

• The role in the immunity: Vitamin A maintains the health of the skin and mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system. It is also necessary for the development and functioning of immune cells, such as T-lymphocytes and B-lymphocytes. Vitamin A deficiency is associated with an increased risk of respiratory tract infections, diarrhea and other diseases.
• Sources: The liver, fish oil, egg yolk, dairy products, carrots, pumpkin, sweet potatoes, spinach, cabbage.
• Dosage: The recommended daily dose of vitamin A varies depending on age and health. For adults, 700-900 mcg per day is usually recommended. For children, the dosage should be reduced in accordance with age. It is important not to exceed the recommended dosage, since an overdose of vitamin A can be toxic.
• Output forms: Capsules, tablets, drops.
• Bades with vitamin A: You should choose additives with retinol or beta-carotene (predecessor of vitamin A).

2.4. Vitamin E (Tokoferol):

Vitamin E is a powerful antioxidant that protects the cells from damage to free radicals.

• The role in the immunity: Vitamin E improves the function of immune cells, such as T-lymphocytes and B-lymphocytes. It also helps to reduce inflammation in the body. Vitamin E deficiency can weaken the immune system and increase the risk of infections.
• Sources: Vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts), seeds (sunflower, pumpkins), avocados, spinach, broccoli.
• Dosage: The recommended daily dose of vitamin E is 15 mg for adults. For children, the dosage should be reduced in accordance with age.
• Output forms: Capsules, tablets, drops.
• Bades with vitamin E: You should choose additives with alpha-tocopherol, the most active form of vitamin E.

2.5. B vitamins B:

B vitamins play an important role in the energy exchange and functioning of the nervous system. They are also necessary to maintain a healthy immune system.

• The role in the immunity: Vitamins B6, B12 and folic acid are involved in the production and functioning of immune cells. The deficiency of these vitamins can weaken the immune system and increase the risk of infections.
• Sources:
  • Vitamin B6 (Pyridoxin): Meat, fish, poultry, potatoes, bananas, avocados, nuts.
  • Vitamin B12 (CianoCobalamine): Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
  • Folic acid (vitamin B9): Green leaf vegetables, legumes, avocados, broccoli.
• Dosage: The recommended daily dose of B vitamins varies depending on age and health.
• Output forms: Tablets, capsules, drops, injections.
• Bades with vitamins of group B: Group B vitamins often contain all the necessary vitamins in optimal dosages.

Chapter 3: Minerals — indispensable immunity assistants

3.1. Zinc (ZN):

Zinc is an important trace element necessary for the normal functioning of the immune system.

• The role in the immunity: Zinc is involved in the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells (natural killers). It also helps regulate inflammation in the body. Zinc deficiency is associated with an increased risk of infections, especially respiratory infections. Zinc promotes wound healing and supports skin health.
• Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.
• Dosage: The recommended daily dose of zinc is 8-11 mg for adults. For children, the dosage should be reduced in accordance with age.
• Output forms: Tablets, capsules, loafers, syrups.
• Bades with zinc: You should choose supplements with zinc in an easily digestible form, such as zinc picoline, zinc citrate or zinc gluconate. When taking high doses of zinc, copper absorption may be violated, so it is recommended to take zinc in combination with copper.

3.2. Selenium (SE):

Selenium is an important trace element with antioxidant properties and necessary for the normal functioning of the immune system.

• The role in the immunity: Selenium is involved in the production and functioning of immune cells, such as T-lymphocytes and NK cells. It also helps to protect the cells from damage by free radicals. Selenium deficiency is associated with an increased risk of infections, autoimmune diseases and cancer.
• Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
• Dosage: The recommended daily dose of selenium is 55 mcg for adults. For children, the dosage should be reduced in accordance with age.
• Output forms: Tablets, capsules, drops.
• Bades with selenium: You should choose additives with selenomethyonin, organic form of selenium, which is better absorbed by the body.

3.3. Iron (FE):

Iron is an important trace element necessary for the transfer of oxygen in the blood and the normal functioning of the immune system.

• The role in the immunity: Iron is involved in the production and functioning of immune cells, such as T-lymphocytes and macrophages. Iron deficiency can weaken the immune system and increase the risk of infections.
• Sources: Meat, poultry, fish, legumes, green leafy vegetables, enriched cereals.
• Dosage: The recommended daily dose of iron varies depending on age, floor and health. Women of childbearing age need more iron than men. Before taking the additives with iron, it is recommended to consult a doctor and take a blood test to the level of iron in order to eliminate the deficiency or excess of iron.
• Output forms: Tablets, capsules, drops, syrups.
• Bades with iron: You should choose additives with iron in an easily digestible form, such as iron bisginate or iron fumarat. When taking iron, it is recommended to use products rich in vitamin C to improve its absorption.

3.4. Media (CU):

Copper is an important trace element necessary for the normal functioning of the immune system and the formation of red blood cells.

• The role in the immunity: Copper is involved in the production and functioning of immune cells, such as neutrophils. It also helps to protect the cells from damage by free radicals.
• Sources: Seafood, nuts, seeds, legumes, whole grain products.
• Dosage: The recommended daily dose of copper is 900 mcg for adults. For children, the dosage should be reduced in accordance with age.
• Output forms: Tablets, capsules, drops.
• Bades with copper: Copper is often part of complex vitamin-mineral additives.

Chapter 4: Probiotics — intestinal health — strong immunity

4.1. What are probiotics and prebiotics?

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They contribute to maintaining the balance of intestinal microbiots, improve digestion and strengthen the immune system.

Prebiotics are undigested dietary fibers that serve as food for probiotics, stimulating their growth and activity in the intestines.

4.2. The role of probiotics in immunity:

Probiotics play an important role in immunity, having the following effect:

• Improving the barrier function of the intestine: Probiotics strengthen the intestinal mucosa, preventing the penetration of pathogens into the body.
• Stimulation of the immune response: Probiotics stimulate the production of antibodies and activation of immune cells, such as T-lymphocytes and macrophages.
• Reduced inflammation: Probiotics help reduce inflammation in the intestines and in the body as a whole.
• Competition with pathogens: Probiotics compete with pathogenic microorganisms for nutrients and the place of attachment to the intestinal mucosa, suppressing their growth.
• Improving the absorption of nutrients: Probiotics help improve the absorption of vitamins and minerals necessary for the normal functioning of the immune system.

4.3. Sources of probiotics and prebiotics:

• Probiotics: Yogurt, kefir, sauerkraut, kimchi, tea mushroom, Miso-SUP, salty cucumbers, probiotic additives.
• Prebiotics: Garlic, onions, asparagus, bananas, oats, apples, chicory, Jerusalem artichoke.

4.4. Choosing probiotic additives:

When choosing probiotic additives, attention should be paid to the following factors:

• Types of bacteria: Different types of bacteria have different properties. Some probiotics are more effective for improving digestion, others for strengthening immunity. The most common and studied types of probiotics include Lactobacillus And Bifidobacterium.
• Number of bacteria: The more bacteria the additive contains, the higher its effectiveness. It is recommended to choose additives containing at least 1 billion CO (colony -forming units) per portion.
• The viability of bacteria: It is important that the bacteria in the addition be alive and active. Some manufacturers use special technologies to protect bacteria from the effects of gastric juice so that they can achieve intestines intact and safety.
• Reputation manufacturer: You should choose probiotic additives from well -known and reliable manufacturers that guarantee the quality and safety of their products.

4.5. Probiotics for children:

Probiotics can be useful for children with digestive problems, allergies and frequent infections. When choosing probiotics for children, you should consult a doctor to choose the right look and dosage.

Chapter 5: Plant dietary supplements — the strength of nature for immunity

5.1. SOUTINATEA:

Echinacea is a plant known for its immunostimulating properties.

• The role in the immunity: Echinacea stimulates the production of immune cells, such as phagocytes and NK cells. It also has antiviral and anti -inflammatory properties. Echinacea can help reduce the duration and severity of a cold and influenza.
• Output forms: Capsules, tablets, drops, tinctures, tea.
• Application: Echinacea can be used for the prevention and treatment of colds. It is recommended to start taking echinacea at the first signs of the disease.
• Contraindications: Echinacea is not recommended for people with autoimmune diseases, allergies to plants of the Astro family and pregnant women.

5.2. Black Buzina (Sambucus Nigra):

Black Buzina is a plant whose berries have antiviral and antioxidant properties.

• The role in the immunity: Black Buzina contains anthocyans, powerful antioxidants that protect the cells from damage to free radicals. It also has antiviral activity and can help reduce the duration and severity of influenza.
• Output forms: Syriaps, capsules, tablets, candies, tea.
• Application: Black bezine can be used for the prevention and treatment of colds and influenza.
• Contraindications: Black Buzina is not recommended for people with autoimmune diseases and pregnant women. An immense berries and buzines leaves contain toxic substances, so they should not be eaten.

5.3. Garlic (Allium sativum):

Garlic is a plant known for its antibacterial, antiviral and immunostimulating properties.

• The role in the immunity: Garlic contains allicin, an active substance with antimicrobial properties. It also stimulates the production of immune cells and improves their function. Garlic can help protect against colds and other infections.
• Output forms: Fresh garlic, capsules, tablets, powder, garlic oil.
• Application: Garlic can be eaten fresh or as part of various dishes. Garlic supplements can be useful for those who do not like the taste and smell of garlic.
• Contraindications: Garlic can cause stomach irritation in some people. It can also interact with some drugs such as anticoagulants.

5.4. Ginger (Zingiber Officinale):

Ginger is a plant that has anti -inflammatory and antioxidant properties.

• The role in the immunity: Ginger contains gingerol, an active substance with anti -inflammatory and antioxidant properties. He can also help reduce the symptoms of colds and influenza, such as cough and sore throat.
• Output forms: Fresh ginger, dried ginger, capsules, tablets, tea.
• Application: Ginger can be eaten fresh or as part of various dishes. Ginger tea can be useful to alleviate the symptoms of colds and influenza.
• Contraindications: Ginger can cause stomach irritation in some people. It can also interact with some drugs such as anticoagulants.

5.5. Kurkuma (Curcuma longa):

Turmeric is a plant whose root has anti -inflammatory and antioxidant properties.

• The role in the immunity: Turmeric contains curcumin, an active substance with anti -inflammatory and antioxidant properties. It can also help improve the function of immune cells.
• Output forms: Powder turmeric, capsules, tablets.
• Application: Turmeric can be used as a spice in cooking. Addresses with turmeric can be useful for maintaining the health of the immune system.
• Contraindications: Turmeric can cause stomach irritation in some people. It can also interact with some drugs such as anticoagulants. For better absorption of curcumin, it is recommended to use it with black pepper (pipin).

Chapter 6: Other useful dietary supplements for immunity

6.1. Omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fatty acids that have a beneficial effect on the health of the heart, brain and immune system.

• The role in the immunity: Omega-3 fatty acids help to regulate inflammation in the body and improve the function of immune cells. They can also help reduce the risk of developing autoimmune diseases.
• Sources: Fat fish (salmon, tuna, sardins), fish oil, linen seed, chia seeds, walnuts.
• Output forms: Capsules, liquid fish oil.
• Application: Omega-3 fatty acids can be obtained from food or taken in the form of additives.

6.2. Solo root (Glycyrhiza Glabra):

Solo root is a plant known for its anti -inflammatory, antiviral and expectorant properties.

• The role in the immunity: The root of the licorice contains glycyrisic acid, an active substance that has anti -inflammatory and antiviral properties. He can also help alleviate the symptoms of colds and influenza, such as cough and sore throat.
• Output forms: Tea, capsules, tablets, extract.
• Application: The root of the licorice can be used to treat colds and other respiratory tract infections.
• Contraindications: The root of the licorice can increase blood pressure and cause fluid retention in the body. It is not recommended for people with high blood pressure, heart diseases and pregnant women.

6.3. Beta-glucan:

Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants.

• The role in the immunity: Beta-glucans stimulate the production of immune cells and improve their function. They also have anti -inflammatory and antitumor properties.
• Sources: Yeast, mushrooms (Reishi, Shiitaka, Metack), oats, barley.
• Output forms: Capsules, tablets, powder.
• Application: Beta-glucans can be used to maintain the health of the immune system and protect against infections.

6.4. Collostum (Colostrum):

Collustrum is the first milk that stands out in mammals after childbirth. It is rich in antibodies, immune cells and growth factors.

• The role in the immunity: Collustrum helps strengthen the immune system and protect against infections. It can also help improve digestion and heal the intestinal mucosa.
• Output forms: Capsules, powder.
• Application: Collustrum can be used to maintain the health of the immune system, especially during the period of illness.

6.5. N-Acetylcistein (NAC):

N-acetylcysteine ​​(NAC) is a derivative of cysteine ​​amino acids, which has antioxidant and mucolytic properties.

• The role in the immunity: NAC helps to increase the level of glutathione, the main antioxidant in the body. He can also help dilute sputum and alleviate the cough.
• Output forms: Capsules, powder, sparkling tablets.
• Application: NAC can be used to treat colds, bronchitis and other respiratory diseases.

Chapter 7: Recommendations for receiving dietary supplements for immunity for the whole family

7.1. Consultation with a doctor:

Before you start taking any dietary supplements, especially for children and elderly people, you need to consult a doctor. The doctor will help to determine which dietary supplements are necessary, in what dosages they are accepted and exclude possible contraindications and interactions with drugs.

7.2. Age features:

The dosage of dietary supplements should correspond to the age and weight of a person. Children and elderly people need less doses than adults. It is important to carefully study the instructions for BAD and follow the doctor’s recommendations.

7.3. Individual needs:

The need for dietary supplements depends on the individual characteristics of the body, lifestyle and state of health. People suffering from chronic diseases, pregnant and lactating women need special recommendations for receiving dietary supplements.

7.4. Quality and safety:

When choosing dietary supplements, you should give preference to products from well -known and reliable manufacturers that guarantee the quality and safety of their products. It is important to check the availability of quality certificates and avoid fakes.

7.5. Complex approach:

Reception of dietary supplements should be part of an integrated approach to strengthening immunity, which includes a balanced diet, sufficient sleep, physical activity, stress management and rejection of bad habits. Bades are not a replacement for a healthy lifestyle, but only with an addition to it.

7.6. Duration of admission:

The duration of the intake of dietary supplements depends on the purpose of administration and individual characteristics of the body. Some dietary supplements can be taken on an ongoing basis, others with courses. It is important to follow the doctor’s recommendations and not exceed the recommended duration of the appointment.

7.7. Side effects:

When taking dietary supplements, side effects are possible, such as allergic reactions, digestive disorders and others. When any side effects appear, you should stop taking the dietary supplement and consult a doctor.

Chapter 8: Life for strong immunity

8.1. Balanced nutrition:

A balanced diet, rich in vitamins, minerals, antioxidants and fiber, is the basis of strong immunity. It is important to use a sufficient amount of fruits, vegetables, whole grain products, legumes, nuts, seeds and low -fat protein sources. The use of processed products, sugar and saturated fats should be avoided.

8.2. Sufficient sleep:

The lack of sleep can weaken the immune system. Adults are recommended to sleep 7-8 hours a day, children-9-11 hours. It is important to observe sleep mode and go to bed and wake up at the same time every day.

8.3. Physical activity:

Moderate physical exercises strengthen the immune system. It is recommended to engage in physical activity at least 30 minutes a day, 5 days a week. It can be walking, running, swimming, cycling or any other type of activity that you like.

8.4. Stress management:

Chronic stress negatively affects the immune system. It is important to learn how to control stress using various techniques, such as meditation, yoga, breathing exercises or just spending time in nature.

8.5. Refusal of bad habits:

Smoking and alcohol abuse weaken the immune system. It is important to abandon these bad habits in order to strengthen your immunity.

8.6. Hygiene:

Compliance with hygiene rules, such as frequent hand washing, helps prevent the spread of infections.

8.7. Vaccination:

Vaccination is an effective way to protect against many infectious diseases. It is important to follow the doctor’s recommendations for vaccination.

Chapter 9: Immunity and Covid-19

9.1. The role of immunity in the fight against Covid-19:

The immune system plays a key role in the fight against Covid-19. Strong immunity helps to prevent infection with a virus or to transfer the disease in a mild form.

9.2. Bad and Covid-19:

Some dietary supplements can help strengthen the immune system and reduce the risk of covid-19 infection or alleviate the course of the disease. However, it is important to remember that dietary supplements are not a replacement of vaccination and other measures of Covid-19 prevention.

9.3. Recommendations for strengthening immunity during the pandemic period:

During the Covid-19 pandemic period, it is especially important to strengthen the immune system using a balanced diet, sufficient sleep, physical activity, stress control, abandoning bad habits and dietary supplements recommended by the doctor.

9.4. The importance of vaccination:

Vaccination is the most effective way to protect against COVID-19. The vaccine helps to form an immunity to the virus and prevent a severe course of illness and complications.

Chapter 10: Myths and Facts about dietary supplements for immunity

10.1. Myth: Bades are a medicine.

Fact: Bades are not medicines. They are designed to maintain health and strengthen the immune system, but do not treat diseases.

10.2. Myth: The more dietary supplements, the better.

Fact: Reception of a large number of dietary supplements is not always useful. Some dietary supplements can interact with each other or with medicines, and an overdose of some vitamins and minerals can be toxic. It is important to follow the doctor’s recommendations and not exceed the recommended dosages.

10.3. Myth: Dans are suitable for everyone.

**Fact