TOP-5 dietary supplements to strengthen immunity

TOP-5 dietary supplements to strengthen immunity: detailed analysis and guide for use

1. Vitamin D3: King of immunomodulation and inflammation regulator

Vitamin D3, Holekalciferol, has long been known for its role in maintaining the health of bones and teeth, but its influence on the immune system is much more extensive and important. It not only “strengthens” the immunity, but rather modulates it, providing an adequate response to infections and reducing the risk of autoimmune diseases.

Vitamin D3 action mechanisms in the immune system:

• Activation of immune cells: Vitamin D3 interacts with vitamin D (VDR) receptors, which are present on various immune cells, including macrophages, dendritic cells, T cells and B cells. This activation leads to an increase in their ability to phagocytosis (absorption and destruction of pathogens), the production of antimicrobial peptides (such as Katelicidin and Defenzine) and the regulation of an immune response.
• Regulation of inflammation: Vitamin D3 helps to maintain a balance between pro -inflammatory and anti -inflammatory cytokines. It suppresses the production of pro-inflammatory cytokines, such as IL-6, IL-1β and TNF-α, which can contribute to the development of chronic inflammation and autoimmune diseases. At the same time, it stimulates the production of anti-inflammatory cytokines, such as IL-10, which help to calm the immune system and prevent an excessive reaction.
• Improving barrier function: Vitamin D3 helps to strengthen the barrier function of epithelial cells in the lungs, intestines and skin. This helps to prevent the penetration of pathogens into the body and reduces the risk of infections.
• Regulation of T-cell response: Vitamin D3 plays an important role in the regulation of differentiation and activation of T cells. It can contribute to the development of Th1 cells that are important for combating intracellular pathogens, and regulate the activity of the Th17 cells that are associated with autoimmune diseases. It can also contribute to the development of regulatory T cells (Tregs), which help to suppress autoimmune reactions and maintain immune tolerance.
• Influence on autoimmune diseases: Studies show that vitamin D3 deficiency is associated with an increased risk of developing various autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis, systemic lupus erythematosus and type 1 diabetes. Taking vitamin D3 can help reduce the risk of developing these diseases and alleviate their symptoms.

Factors affecting the level of vitamin D3:

• Sunlight: The main source of vitamin D3 is the synthesis in the skin under the influence of ultraviolet rays (UVB). However, in the winter months, as well as when living in the northern latitudes, the synthesis of vitamin D3 in the skin is significantly reduced.
• Food: Vitamin D3 is contained in small quantities in some foods, such as fatty fish (salmon, tuna, sardines), egg yolks, liver and mushrooms grown under ultraviolet light.
• Age: With age, the ability of the skin to synthesize vitamin D3 decreases.
• Skin color: Dark people have a higher level of melanin in the skin, which reduces the effectiveness of the synthesis of vitamin D3 under the influence of sunlight.
• Obesity: Vitamin D3 is a fat -soluble vitamin, and in people with obesity it can accumulate in adipose tissue, which reduces its accessibility for the body.
• Diseases: Some diseases, such as kidney and liver diseases, may disrupt vitamin D3 metabolism.

Symptoms of vitamin D3 deficiency:

• Frequent colds and infections.
• Fatigue and weakness.
• Bones and muscles.
• Depression and bad mood.
• Hair loss.
• Slow wound healing.

Recommendations for taking vitamin D3:

• Blood test: Before taking vitamin D3, it is recommended to take a blood test to the level of 25-hydroxyvitamin D [25(OH)D]to determine its deficit.
• Dosage: The dosage of vitamin D3 depends on the age, level of vitamin D3 in the blood, health status and other factors. It is usually recommended to take from 1000 to 5000 IU per day. People with a pronounced deficiency of vitamin D3 may require higher doses under the supervision of a doctor.
• Output form: Vitamin D3 is available in various forms of release, such as tablets, capsules, drops and chewing sweets.
• Combination with vitamin K2: Vitamin D3 works synergically with vitamin K2. Vitamin K2 helps to direct calcium from the blood to the bones and teeth, preventing its deposition in soft tissues and arteries. Therefore, it is recommended to take vitamin D3 in combination with vitamin K2.
• Meeting with food: Vitamin D3 is a fat -soluble vitamin, so it is recommended to take it with food containing fats for better absorption.
• Safety: Vitamin D3 is safe in recommended doses. However, taking too high doses of vitamin D3 can lead to hypercalcemia (an increased level of calcium in the blood), which can cause various symptoms, such as nausea, vomiting, weakness and heart rhythm. Therefore, it is important not to exceed the recommended dose and consult a doctor before taking vitamin D3.

The choice of high -quality vitamin D3:

• Form D3 (cholecalciferol): Make sure that the supplement contains precisely D3, not D2 (ergocalciferol), since D3 is better absorbed by the body.
• Checking a third -party laboratory: Look for products tested by independent laboratories (for example, NSF International, USP, Consumerlab.com) to make sure in accordance with the declared dosage and the absence of harmful impurities.
• Basket oil: Vitamin D3 is better absorbed if it is dissolved in oil (for example, olive, MCT).
• Lack of unnecessary additives: Choose products with a minimum number of additional ingredients.

2. Vitamin C (ascorbic acid): antioxidant protection and immunity stimulator

Vitamin C is a powerful antioxidant that plays an important role in maintaining the health of the immune system. It is not synthesized in the human body and should come with food or additives.

Vitamin C action mechanisms in the immune system:

• Antioxidant Protection: Vitamin C neutralizes free radicals that can damage the cells of the immune system and weaken their function. Free radicals are formed in the process of metabolism and under the influence of various environmental factors, such as pollution, ultraviolet radiation and smoking.
• Stimulation of leukocytes: Vitamin C stimulates the production of leukocytes (white blood cells), which play a key role in the fight against infections. It also improves their function, increasing their ability to phagocytosis and antibodies.
• Improving barrier function: Vitamin C helps to strengthen the barrier function of epithelial cells in the skin and mucous membranes. This helps to prevent the penetration of pathogens into the body.
• Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, which is the main structural protein of connective tissue. Collagen plays an important role in maintaining the integrity of the skin and mucous membranes, as well as in the healing of wounds.
• Reducing the duration and severity of the cold: Studies show that vitamin C intake can help reduce duration and alleviate the symptoms of colds. However, it does not prevent infection with a cold.

Factors affecting the level of vitamin C:

• Nutrition: Vitamin C is contained in large quantities in fresh fruits and vegetables, such as citrus fruits, kiwi, strawberries, pepper, broccoli and spinach.
• Smoking: Smoking reduces the level of vitamin C in the body, as it is used to neutralize free radicals formed during smoking.
• Stress: Stress can also reduce vitamin C levels in the body.
• Diseases: Some diseases, such as diabetes and kidney diseases, can reduce vitamin C levels in the body.

Symptoms of vitamin C deficiency:

• Frequent colds and infections.
• Fatigue and weakness.
• Bleeding gums.
• Slow wound healing.
• Joint pain.
• Dry skin and hair loss.

Recommendations for taking vitamin C:

• Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. However, to maintain the health of the immune system and the fight against infections, higher doses may be required, up to 1000-2000 mg per day.
• Output form: Vitamin C is available in various forms of release, such as tablets, capsules, powder and chewing sweets.
• Forms of vitamin C: There are various forms of vitamin C, such as ascorbic acid, sodium ascorbate, calcium ascorbate and liposomal vitamin C. Liposomal vitamin C is considered more bioavailable, since it is better absorbed by the body.
• Dose separation: It is recommended to divide the daily dose of vitamin C into several doses, as it is quickly excreted from the body.
• Safety: Vitamin C is safe in recommended doses. However, taking too high doses of vitamin C can cause side effects, such as diarrhea, nausea and abdominal pain.

The choice of high -quality vitamin C:

• Form: Liposomal vitamin C offers improved assimilation. Ascorbic acid in powder allows you to easily adjust the dosage.
• Buffer vitamin C: Sodium ascorbate or calcium ascorbate – buffer forms, less acidic and softer for the stomach.
• Additional ingredients: Some additives of vitamin C contain bioflavonoids that enhance its antioxidant properties.
• Checking a third -party laboratory: Make sure that the product is tested by an independent laboratory for the purity and accuracy of the dosage.

3. Zinc: Mineral for immune protection and antiviral activity

Zinc is an important trace element that plays a critical role in the functioning of the immune system. It is involved in the development and functioning of immune cells, regulation of inflammation and healing of wounds. Zinc deficiency can lead to a weakening of immunity and increased susceptibility to infections.

The mechanisms of zinc action in the immune system:

• Development and functioning of immune cells: Zinc is necessary for the development and functioning of various immune cells, including T cells, B cells and natural killers (NK cells). He participates in their proliferation, differentiation and activation.
• Regulation of inflammation: Zinc helps to regulate inflammation, suppressing the production of pro -inflammatory cytokines and stimulating the production of anti -inflammatory cytokines.
• Antioxidant Protection: Zinc is a component of antioxidant enzyme superoxidsmouth (SOD), which protects cells from damage by free radicals.
• Wound healing: Zinc plays an important role in wound healing, stimulating collagen synthesis and cell proliferation.
• Antiviral activity: Zinc has antiviral activity against some viruses, such as rhinovirus (cold virus) and influenza virus. It can block the replication of viruses and prevent their penetration into the cells.

Factors affecting the level of zinc:

• Nutrition: Zinc is contained in large quantities in animal products, such as meat, poultry, fish and seafood. It is also contained in plant products, such as nuts, seeds and legumes, but its absorption from these products can be reduced due to the content of phitat.
• Diseases: Some diseases, such as intestinal diseases and kidney diseases, can reduce zinc level in the body.
• Age: With age, zinc assimilation can decrease.
• Medication: Some drugs, such as diuretics and proton pump inhibitors, can reduce zinc level in the body.

Symptoms of zinc deficiency:

• Frequent colds and infections.
• Loss of appetite.
• Slow healing of wounds.
• Hair loss.
• Diarrhea.
• Skin rashes.
• Violation of taste and smell.

Recommendations for taking zinc:

• Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. To maintain the health of the immune system and the fight against infections, higher doses may be required, up to 25-50 mg per day.
• Output form: Zinc is available in various forms of release, such as tablets, capsules, candies and syrups.
• Forms of zinc: There are various forms of zinc, such as zinc gluconate, zinc picoline, zinc citrate and zinc acetate. Zinc Picoline is considered more bioavailable, as it is better absorbed by the body. Acetate zinc is often used in louds from colds, as it has a local antiviral effect.
• Meeting with food: Zinc is better absorbed if you take it with food.
• Interaction with other minerals: Zinc can compete with other minerals, such as copper and iron, for assimilation. Therefore, it is recommended to take zinc separately from these minerals or make sure that the addition contains a sufficient amount of copper.
• Safety: Zinc is safe in recommended doses. However, taking too high zinc doses can cause side effects, such as nausea, vomiting, abdominal pain and diarrhea. Long -term intake of high doses of zinc can lead to copper deficiency.

The choice of quality zinc:

• Form: Qing Picoline is well absorbed. Acetate zinc is effective in candies to reduce the duration of the cold.
• Dosage: Make sure the dosage corresponds to your needs. Do not exceed the recommended dose to avoid side effects.
• Checking a third -party laboratory: Choose products tested by an independent laboratory for cleanliness and content.
• Lack of unnecessary additives: Avoid products with artificial dyes, flavors and preservatives.

4. Probiotics: Support for intestinal microbiots and strengthening immunity

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They are mainly represented by bacteria, but can also include some types of yeast. Probiotics play an important role in maintaining the health of the intestinal microbiota, which has a huge impact on the immune system.

The mechanisms of the action of probiotics in the immune system:

• Improving the barrier function of the intestine: Probiotics help strengthen the barrier function of the intestine, preventing the penetration of pathogens and toxins into the bloodstream. They stimulate the production of mucin, which forms a protective layer on the intestinal mucosa, and strengthen intercellular compounds.
• Stimulation of immune cells: Probiotics interact with immune cells in the intestines, such as macrophages and dendritic cells, activating them and stimulating the production of antibodies and cytokines.
• Competition with pathogens: Probiotics compete with pathogenic bacteria for nutrients and attachments in the intestines, preventing their reproduction and colonization.
• Regulation of inflammation: Probiotics help to regulate inflammation in the intestines, suppressing the production of pro -inflammatory cytokines and stimulating the production of anti -inflammatory cytokines.
• Improving digestion: Probiotics help to improve digestion, splitting complex carbohydrates and proteins, and contribute to the absorption of nutrients.
• Vitamin synthesis: Some probiotics are able to synthesize group B vitamins and vitamin K, which are important to health.

Factors affecting the composition of the intestinal microbiota:

• Nutrition: Diet, rich in fiber, fruits and vegetables, contributes to the growth of beneficial bacteria in the intestines. Diet, rich in sugar, treated foods and fats, contributes to the growth of harmful bacteria.
• Reception of antibiotics: Antibiotics kill not only harmful bacteria, but also beneficial bacteria in the intestines, violating the balance of microbiota.
• Stress: Stress can negatively affect the composition of the intestinal microbiota.
• Age: With age, the composition of the intestinal microbiota changes.
• Diseases: Some diseases, such as inflammatory intestinal diseases, can violate the balance of microbiota.

Symptoms of disorders of the balance of intestinal microbiots (dysbiosis):

• Diarrhea or constipation.
• Bloating of the abdomen and gases.
• Stomach ache.
• Fatigue and weakness.
• Reducing immunity.
• Skin rashes.

Recommendations for the reception of probiotics:

• Choosing a probiotic: It is important to choose a probiotic that contains bacteria strains that have proven their effectiveness in clinical research. The most common and well -studied strains include Lactobacillus and Bifidobacterium.
• Number of bacteria: The amount of bacteria in probiotics is measured in a of the (colony -forming units). It is recommended to choose probiotics containing at least 1 billion on a dose.
• Output form: Probiotics are available in various forms of release, such as capsules, tablets, powder and liquid additives.
• Meeting with food: Some probiotics are better absorbed if you take them with food.
• Storage: It is important to properly store probiotics in order to maintain the viability of bacteria. Some probiotics require storage in the refrigerator.
• Duration of admission: The duration of the intake of probiotics depends on the purpose of the reception. To maintain the health of intestinal microbiota, you can take probiotics on an ongoing basis. To restore microbiots after taking antibiotics, it may take a course of taking probiotics for several weeks or months.
• Safety: Probiotics are usually considered safe. However, in some people they can cause side effects, such as bloating and gases.

Choosing high -quality probiotics:

• Strains: Choose probiotics containing well -studied strains, such as Lactobacillus Rhamnosus GG, Lactobacillus Acidophilus, Bifidobacterium Lactis.
• Corresponding (the number of units forming colonies): Look for foods with a sufficient amount (at least 1 billion) to ensure efficiency.
• Protection against gastric acid: Intestinal capsules or other protection technologies help probiotics survive when passing through the stomach.
• Checking a third -party laboratory: Make sure that the product is tested by an independent laboratory for cleanliness, the number of vitality.
• Storage: Follow the storage instructions indicated on the packaging. Some probiotics require storage in the refrigerator.
• Prebiotics: Some probiotics contain prebiotics (for example, inulin, phos), which serve as food for probiotics and support their growth.

5. Extract of Buzin (Sambucus Nigra): Natural Antivirus Shield

Buzina extract (Sambucus nigra) is a natural remedy received from the berries of a black elderberry. It is known for its antiviral and immunomodulating properties and is traditionally used to alleviate the symptoms of colds and influenza.

Buzina extract mechanisms in the immune system:

• Antiviral activity: Buzina extract contains anthocyans, which are powerful antioxidants. Anthocyans have the ability to block the penetration of viruses into cells, associated with proteins on the surface of the virus. This prevents the reproduction of the virus and reduces its ability to infect cells.
• The stimulation of the immune system: Buzina extract stimulates the production of cytokines, which are signal molecules that regulate the immune response. It also enhances the activity of immune cells, such as NK cells and macrophages that play an important role in the fight against infections.
• Antioxidant Protection: Buzina extract is rich in antioxidants that protect the cells from damage to free radicals formed in the process of inflammation.
• Anti -inflammatory action: Buzina extract has anti -inflammatory properties that can help reduce inflammation in the respiratory tract with colds and influenza.

Application of Buzina extract:

• Cold and flu: Buzina extract can help reduce the duration and alleviate the symptoms of colds and influenza, such as cough, runny nose, sore throat and fever.
• Strengthening immunity: Buzina extract can be used to strengthen immunity and prevention of infections.
• Sinusit: Buzina extract can help reduce inflammation in the sinuses of the nose with sinusitis.

Boisine extract forms:

• Syrup: Buzina syrup is the most common form of release and is often used for children.
• Capsules: Buzines capsules are convenient for reception on the road.
• Lollows: Buzins can help alleviate the sore throat.
• Tea: Boisine tea can be prepared from dried berries of an elderberry.
• Chewing tablets: A convenient option for children and adults.

Recommendations for taking Buzina extract:

• Dosage: The dosage of an elderberry extract depends on the form of release and age. Follow the instructions on the packaging.
• The beginning of the reception at the first signs: To achieve the best results, it is recommended to start taking an elderberry extract at the first signs of a cold or influenza.
• Duration of admission: Buzina extract can be taken for several days or weeks to alleviate the symptoms of colds and influenza or to strengthen immunity.
• Safety: Buzina extract is usually considered safe. However, in some people it can cause side effects, such as nausea and diarrhea. It is not recommended to use raw berries of an elderberry, as they can be toxic.

Choosing high -quality elderberry extract:

• Standardized extract: Look for products containing a standardized elderberry extract with the specified anthocial content.
• Extraction method: Cold extraction helps to preserve more beneficial substances.
• Organic product: Choose organic products to avoid the effects of pesticides and other chemicals.
• Checking a third -party laboratory: Make sure that the product is tested by an independent laboratory for the purity and content of active substances.
• Lack of unnecessary additives: Avoid products with artificial dyes, flavors and preservatives.

The choice of a suitable dietary supplement to strengthen immunity is an individual process that depends on your needs, the state of health and lifestyle. Before taking any dietary supplements, it is recommended to consult a doctor or a qualified specialist in the field of food.