Dietary supplements for immunity: how to strengthen body protection

Dietary supplements for immunity: how to strengthen body protection

I. Introduction: Immunity is the basis of health

Immunity, a complex and multifaceted body of protecting the body, is our first line of defense against pathogens, viruses, bacteria, parasites and other foreign agents. It is a set of mechanisms aimed at recognizing and neutralizing threats, ensuring the maintenance of homeostasis and protection against diseases. Weakened immunity makes us vulnerable to infections, allergic reactions, autoimmune diseases and even cancer. Maintaining strong immunity is a key factor for health and longevity.

II. Factors affecting immunity

The immune system is affected by many factors, both internal and external. Understanding these factors allows you to develop effective strategies to strengthen immune defense.

• Age: The immune system develops in childhood and gradually weakens with age, which makes children and the elderly more susceptible to infections. In children, the immunity is still formed, and in older people there is an involution of thymus (the thymus gland), an organ responsible for the maturation of T-lymphocytes.
• Nutrition: Insufficient or unbalanced nutrition, deficiency of vitamins and minerals weaken the immunity. For the normal functioning of the immune system, all macro- and micronutrients are needed, including proteins, carbohydrates, fats, vitamins (A, C, D, E, Group B) and minerals (zinc, selenium, iron, copper).
• Stress: Chronic stress has a negative effect on the immune system, suppressing its functions and increasing the risk of developing diseases. Stress leads to the release of cortisol, hormone, which inhibits the activity of immune cells.
• Dream: The lack of sleep weakens immunity, increasing the risk of infections. During sleep, the body is restored and produces cytokines, proteins that regulate immune reactions.
• Physical activity: Moderate physical activity strengthens the immunity, improving blood circulation and lymph, as well as stimulating the production of immune cells. However, excessive physical activity can, on the contrary, weaken the immune system.
• Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases, autoimmune diseases, HIV/AIDS, weaken the immune system.
• Medicines: Some drugs, such as corticosteroids, immunosuppressants, antibiotics, can weaken the immune system. Antibiotics destroy not only harmful, but also beneficial bacteria in the intestines, which negatively affects immunity.
• Environmental factors: Environmental pollution, the effect of toxic substances, radiation, also have a negative effect on the immune system.
• Bad habits: Smoking and abuse of alcohol weaken the immunity, increasing the risk of infections and other diseases. Smoking damages the cells of the mucous membrane of the respiratory tract, and alcohol suppresses the function of immune cells.
• Genetic predisposition: Some people are genetically more predisposed to weakening immunity and the development of certain diseases.

III. The role of dietary supplements in maintaining immunity

Biologically active additives (dietary supplements) can be a useful addition to a healthy lifestyle to maintain immunity. However, it is important to understand that dietary supplements are not medicines and cannot cure diseases. They are designed to replenish the feed deficiency and support the normal functioning of the immune system. It is important to consult a doctor before taking any dietary supplements, especially if you have any chronic diseases or you take medications.

IV. The main dietary supplement to maintain immunity

There are many dietary supplements that can be useful for maintaining immunity. Consider the most common and effective:

• Vitamin C (ascorbic acid): A powerful antioxidant that protects cells from damage by free radicals and stimulates the production of leukocytes (white blood cells), which play a key role in immune protection. Vitamin C is also involved in the synthesis of the collagen necessary to maintain the barrier function of the skin and mucous membranes. The recommended daily dose of vitamin C is 75-90 mg for adults. During increased incidence, you can increase the dose to 500-1000 mg per day, divided into several tricks.
• Vitamin D (cholegalciferol): He plays an important role in the regulation of the immune system, modulating the activity of immune cells and reducing the risk of developing autoimmune diseases. Vitamin D also contributes to the absorption of calcium necessary for the health of bones and teeth. Most people experience vitamin D, especially in the winter months. The recommended daily dose of vitamin D is 600-800 IU (international units) for adults. For people with vitamin D deficiency, a higher dose must be required that the doctor must determine.
• Zinc: It is necessary for the normal functioning of immune cells, including T-lymphocytes, B-lymphocytes and NK cells (natural killers). Zinc also has antioxidant properties and helps protect the cells from damage. Zinc deficiency can lead to a weakening of immunity and an increase in the risk of infections. The recommended daily dose of zinc is 8-11 mg for adults.
• Selenium: An important trace element that is involved in the regulation of the immune system and has antioxidant properties. Selenium is necessary for the normal functioning of enzymes that protect the cells from damage by free radicals. Selenium deficiency can lead to weakening of immunity and an increase in the risk of infections. The recommended daily dose of selenium is 55 mcg for adults.
• Vitamin E (Tokoferol): A powerful antioxidant that protects cells from damage by free radicals and supports the function of immune cells. Vitamin E also helps to protect the skin cells from damage by ultraviolet radiation. The recommended daily dose of vitamin E is 15 mg for adults.
• B vitamins B: They play an important role in energy exchange and maintaining the function of the immune system. Group B vitamins, such as B6 (pyridoxin), B12 (cobalamin) and folic acid, are necessary for the normal functioning of immune cells and antibodies. B vitamins deficiency can lead to a weakening of immunity and an increase in the risk of infections.
• Probiotics: Living microorganisms that benefit health, improving the balance of intestinal microflora. The intestines plays an important role in the immune system, since a large number of immune cells live in it. Probiotics help strengthen the barrier function of the intestine, preventing the penetration of pathogenic microorganisms into the body. They also stimulate the production of immune cells and antibodies.
• Prebiotics: Interesting dietary fiber that serve as food for beneficial bacteria in the intestines. Prebiotics contribute to the growth and reproduction of probiotics, improving the balance of intestinal microflora and strengthening immunity.
• SOUTINATEA: A plant with immunostimulating properties. Echinacea stimulates the production of immune cells and increases their activity, helping the body fight infections. Echinacea is often used for the prevention and treatment of colds.
• Garlic: It has antibacterial, antiviral and antifungal properties. Garlic contains allicin, a substance that helps fight infections and strengthens the immune system.
• Ginger: It has anti -inflammatory and antioxidant properties. Ginger helps strengthen immunity and alleviate the symptoms of colds.
• Turmeric: Contains curcumin, a substance with anti -inflammatory and antioxidant properties. Kurkumin helps strengthen immunity and protect the cells from damage.
• Beta-glucan: Polysaccharides contained in the cell walls of mushrooms, yeast and some cereals. Beta-glucans stimulate the immune system, increasing the activity of immune cells and helping the body fight infections.
• Coenzim Q10 (COQ10): An antioxidant that plays an important role in energy metabolism and protection of cells from damage. COQ10 can also help strengthen immunity.
• Omega-3 fatty acids: Izoable fatty acids that have anti -inflammatory properties and support the function of immune cells. Omega-3 fatty acids are found in fish, linen seed and walnuts.

V. How to choose the right dietary supplement for immunity

When choosing a dietary supplement for immunity, it is important to consider several factors:

• Composition: Study the composition of the dietary supplement and make sure that it contains ingredients that are really useful for immunity. Pay attention to the dosage of the ingredients and compare them with the recommended daily norms.
• Manufacturer: Choose dietary supplements from trusted manufacturers who have a good reputation and comply with quality standards. Pay attention to the availability of quality certificates and compliance with GMP standards (good manufactoring practice).
• Output form: Bades are available in various forms: tablets, capsules, powders, liquids. Choose a form that is most convenient for you.
• Reviews: Read the reviews of other people who accepted this dietary supplement. However, remember that reviews can be subjective and do not always reflect the real product efficiency.
• Consultation with a doctor: Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any chronic diseases or take medications. The doctor will help you choose the right dietary supplement and determine the optimal dosage.

VI. Side effects and contraindications

Despite the fact that dietary supplements are considered relatively safe, they can cause side effects in some people. The most common side effects include:

• Disorders of the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, bloating.
• Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.
• Headache:
• Dizziness:

Before taking any dietary supplement, it is important to familiarize yourself with contraindications. Some dietary supplements are not recommended for pregnant and nursing women, children, and people with certain diseases. The interaction of dietary supplements with drugs should also be taken into account.

VII. Other ways to strengthen immunity

In addition to taking dietary supplements, there are many other ways to strengthen immunity:

• Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats, is the basis of strong immunity. Limit the consumption of processed products, sugar and saturated fats.
• Regular physical activity: Moderate physical activity strengthens the immunity and improves the overall state of health. Take sports at least 30 minutes a day, several times a week.
• Sufficient sleep: Sleep at least 7-8 hours a day. During sleep, the body is restored and produces cytokines, proteins that regulate immune reactions.
• Stress management: Find the ways to cope with stress, such as yoga, meditation, walking in nature, communication with friends and family.
• Refusal of bad habits: Refuse smoking and alcohol abuse.
• Maintaining hygiene: Wash your hands with soap regularly, especially after visiting public places and before eating.
• Vaccination: Make all the necessary vaccinations to protect yourself from infectious diseases.
• Maintaining a healthy weight: Excess weight or obesity can weaken immunity.

VIII. Immunity and Covid-19

During Covid-19 pandemia, the issue of strengthening immunity has become especially relevant. Although dietary supplements cannot prevent Covid-19 infection, they can help strengthen the immune system and reduce the risk of severe complications. It is important to remember that vaccination is the most effective way to protect against COVID-19.

IX. Conclusion (do not turn on)

Maintaining strong immunity is a comprehensive task that requires a healthy lifestyle, a balanced diet, regular physical activity, sufficient sleep, stress control and abandoning bad habits. Bades can be a useful addition to a healthy lifestyle, but are not a replacement for him. It is important to consult a doctor before taking any dietary supplements, especially if you have any chronic diseases or you take medications.

X. Summary (do not turn on)

The article details the crucial role of immunity in health, factors affecting it (age, nutrition, stress, sleep, exercise, chronic diseases, medications, environment, habits, genetics), and the potential benefits of dietary supplements (vitamins C, D, E, B, zinc, selenium, probiotics, echinacea, garlic, ginger, curcumin, beta-glucans, CoQ10, omega-3) for immune support. It emphasizes responsible selection, potential side effects, and other immunity-boosting lifestyle choices like healthy eating, exercise, sleep, stress management, hygiene, and vaccination, especially in the context of COVID-19.

XI. Closcing Remarks (do not turn on)

Maintaining a robust immune system is paramount for overall well-being. This article provides a comprehensive overview of how to achieve this through various strategies, including the judicious use of supplements. Remember to consult with your healthcare provider before making any significant changes to your diet or supplement regimen.

XII. End (do not turn on)