TOP-5 dietary supplements to strengthen immunity

TOP-5 dietary supplements to strengthen immunity: deep analysis and scientific rationale

1. Vitamin D3 (cholecalciferol): sunlight in the capsule – the basis of immune protection

Vitamin D3, often called “solar vitamin”, plays a crucial role in the regulation of the immune system. It is not only necessary for the health of bones, but also critically important for activating immune cells, the fight against infections and maintaining a general immune balance. Vitamin D3 deficiency is widespread, especially in regions with limited sunlight and among people with dark skin, since melanin reduces the effectiveness of vitamin D synthesis under the influence of ultraviolet radiation B (UVB) radiation. For this reason, the addition of vitamin D3 may be necessary for many, especially in the winter months.

1.1 mechanism of action of vitamin D3 in the immune system:

Vitamin D3 has a complex effect on the immune system, affecting both congenital and acquired immunity.

• Activation of antimicrobial peptides: Vitamin D3 stimulates the production of katelicidine and defenses, antimicrobial peptides, which are part of the congenital immune system. These peptides have a wide range of antimicrobial activity, destroying cell membranes of bacteria, viruses and fungi. They act as the first line of protection against pathogens before adaptive immunity can be included in the struggle.

• Regulation of dendritic cells: Dendritis cells play a key role in the presentation of antigens to T-cells, initiating an adaptive immune response. Vitamin D3 modulates the function of dendritic cells, reducing their ability to stimulate inflammatory T-highpers (TH1 and Th17) and increasing their ability to activate regulatory T cells (Tregs). This helps to maintain the immune balance and prevent autoimmune reactions.

• T-cell immunity modulation: Vitamin D3 affects the differentiation and function of T cells. It suppresses the development of TH1 and Th17 cells that participate in inflammatory processes and autoimmune diseases, and contributes to the development of Th2 cells that participate in allergic reactions and protection against parasitic infections. In addition, vitamin D3 increases the quantity and function of Tregs, which play an important role in suppressing immune reactions and maintaining immune tolerance.

• Influence on B cells and production of antibodies: Vitamin D3 affects the B cells, stimulating their differentiation into plasma cells that produce antibodies. He can also affect the quality and aviation of the antibodies produced, increasing their ability to neutralize pathogens. Studies show that vitamin D3 can improve the response to vaccination, increasing the level of antibodies after vaccination.

1.2 Scientific evidence of vitamin D3 effectiveness:

Numerous studies confirm the relationship between the level of vitamin D3 and the immune function.

• Studies of the connection of vitamin D3 deficiency with infectious diseases: Met-analyzes show that vitamin D3 deficiency is associated with an increased risk of development of respiratory infections, such as flu and pneumonia. The low level of vitamin D3 is also associated with a more severe course of these diseases and an increased risk of hospitalization.

• Clinical tests of vitamin D3 additives: Some clinical trials have shown that vitamin D3 additives can reduce the risk of respiratory infections, especially in people with vitamin D3 deficiency. However, the results of these studies are ambiguous, and additional studies are needed to determine the optimal dose and duration of vitamin D3 for the prevention of infections.

• The effect of vitamin D3 on autoimmune diseases: Studies show that vitamin D3 can play a role in the prevention and treatment of autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis and type 1 diabetes. It can help reduce inflammation and modulate the immune response, preventing tissue damage caused by autoimmune reactions.

1.3 Recommendations for dosage and precautions:

The recommended daily dose of vitamin D3 varies depending on the age, state of health and level of vitamin D3 in the blood. In most cases, adults are recommended to take from 600 to 2000 IU (international units) of vitamin D3 per day. People with vitamin D3 deficiency may require a higher dose, up to 5,000 IU per day, under the supervision of a doctor.

It is important to note that an overdose of vitamin D3 can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and even damage to the kidneys. Before taking vitamin D3, it is recommended to consult a doctor and take a blood test to the level of vitamin D3.

1.4 Choosing a quality additive of vitamin D3:

When choosing an additive of vitamin D3, attention should be paid to the following factors:

• Vitamin form D3: Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).

• Reputation manufacturer: Choose additives from well -known and respected manufacturers who test their products for cleanliness and efficiency.

• Availability of quality certificates: Make sure that the supplement has quality certificates from independent organizations, such as NSF International or USP.

• Lack of harmful additives: Avoid additives containing artificial dyes, flavors and preservatives.

2. Zinc: Mineral-defender of cellular immunity and antiviral activity

Zinc is a trace element necessary for the normal functioning of the immune system. It participates in various immune processes, including the development and function of immune cells, the production of cytokines and antibodies, as well as antioxidant protection. Zinc deficiency can lead to a decrease in immune function and increased susceptibility to infections.

2.1 mechanism of zinc action in the immune system:

Zinc has a multifaceted effect on the immune system, affecting various types of immune cells and immune processes.

• Support for T cells: Zinc is necessary for normal development, differentiation and activation of T cells. It is involved in the signaling tracks that regulate the function of T cells, and supports their ability to recognize and destroy infected cells. Zinc deficiency can lead to a decrease in the quantity and function of T cells, which increases the risk of infections.

• Influence on B-cells and production of antibodies: Zinc also affects B cells, stimulating their differentiation in plasma cells and increasing antibodies. It can improve the response to vaccination, increasing the level of antibodies after vaccination.

• Antioxidant activity: Zinc is a component of antioxidant enzyme superoxidsmouth (SOD), which protects cells from damage by free radicals. Oxidative stress can suppress the immune function, therefore, the antioxidant activity of zinc is important for maintaining immune health.

• Antiviral activity: Zinc has antiviral activity against some viruses, including rhinoviruses that cause a cold. It can block the replication of viruses and reduce their ability to infect cells. Zinc can also enhance the effect of interferon, antiviral protein, which is produced by the body in response to a viral infection.

• Cytokine regulation: Zinc affects the production of cytokines, signal molecules that regulate the immune response. It can reduce the production of pro-inflammatory cytokines, such as TNF-α and IL-6, and increase the production of anti-inflammatory cytokines, such as IL-10. This helps to maintain the immune balance and prevent excessive inflammation.

2.2 Scientific evidence of zinc effectiveness:

Numerous studies confirm the benefits of zinc for the immune system.

• Studies of the connection of zinc deficiency with infectious diseases: Zinc deficiency is associated with an increased risk of developing various infectious diseases, including respiratory infections, diarrhea and pneumonia. It is also associated with a more severe course of these diseases and an increased risk of complications.

• Clinical tests of zinc additives: Clinical tests have shown that zinc supplements can reduce the risk of development and the duration of the cold. They can also reduce the risk of diarrhea in children in developing countries. Some studies show that zinc can improve outcomes with pneumonia.

• The influence of zinc on the immune function in the elderly: In older people, zinc deficiency is often observed, which is associated with a decrease in immune function and increased susceptibility to infections. Zinc supplements can improve the immune function in the elderly, increasing the number and function of T cells and improving the response to vaccination.

2.3 Recommendations for dosage and precautions:

The recommended daily dose of zinc is 8 mg for women and 11 mg for men. In some cases, a higher dose may require the treatment of zinc deficiency or to prevent infections, but it should not exceed 40 mg per day to avoid side effects.

Taking zinc in large doses can cause nausea, vomiting, diarrhea and headache. A long -term reception of high doses of zinc can lead to copper deficiency, as zinc competes with copper for absorption in the intestines. Therefore, with prolonged use of zinc, it is recommended to take copper additives.

Zinc can interact with some drugs such as antibiotics and diuretics. Before you start taking zinc, it is recommended to consult a doctor, especially if you take any medicine.

2.4 Choosing a high -quality zinc additive:

There are various forms of zinc, such as zinc gluconate, zinc citrate, zinc picoline and zinc sulfate. Zinc Picoline and zinc citrate, as a rule, are better absorbed than zinc gluconate and zinc sulfate.

When choosing a zinc additive, attention should be paid to the following factors:

• Zinc form: Choose additives from zinc with a picoline or zinc citrate.

• Reputation manufacturer: Choose additives from well -known and respected manufacturers who test their products for cleanliness and efficiency.

• Availability of quality certificates: Make sure that the supplement has quality certificates from independent organizations, such as NSF International or USP.

• Lack of harmful additives: Avoid additives containing artificial dyes, flavors and preservatives.

3. Vitamin C (ascorbic acid): powerful antioxidant and stimulator of immune cells

Vitamin C, also known as ascorbic acid, is a powerful antioxidant and plays an important role in supporting the immune system. It is necessary for the normal function of various immune cells, protection against oxidative stress and collagen synthesis, which is important to maintain the integrity of barrier tissues, such as leather and mucous membranes.

3.1 mechanism of action of vitamin C in the immune system:

Vitamin C has a diverse effect on the immune system:

• Antioxidant Protection: Vitamin C is a powerful antioxidant that neutralizes free radicals that form in the process of an immune response. Free radicals can damage immune cells and suppress their function. The antioxidant activity of vitamin C protects immune cells from damage and supports their optimal function.

• Stimulation of the function of phagocytes: Fagocytes, such as neutrophils and macrophages, absorb and destroy pathogens. Vitamin C stimulates the function of phagocytes, increasing their ability to cheemotaxis (movement to the focus of infection), phagocytosis (absorption of pathogens) and the destruction of pathogens.

• Support for T-cells and B cells: Vitamin C supports the function of T cells and B cells necessary for an adaptive immune response. It contributes to the proliferation (reproduction) of these cells and improves their ability to produce cytokines and antibodies, respectively.

• Strengthening barrier fabrics: Vitamin C is necessary for the synthesis of collagen, protein, which forms the basis of connective tissue and is important for maintaining the integrity of barrier tissues, such as leather and mucous membranes. These fabrics serve as the first line of protection against pathogens.

• Reduced inflammation: Vitamin C can reduce inflammation by modulating the production of cytokines. It can reduce the production of pro-inflammatory cytokines, such as TNF-α and IL-6, and increase the production of anti-inflammatory cytokines, such as IL-10.

3.2 Scientific evidence of the effectiveness of vitamin C:

Studies confirm the role of vitamin C in maintaining the immune system:

• Creation Prevention and Treatment: Numerous studies show that vitamin C does not prevent colds, but can reduce its duration and reduce the severity of symptoms. The effect is more pronounced in people involved in intense physical exercises or are in strong stress.

• Support for immune function in athletes: Intensive physical exercises can suppress the immune function. Vitamin C can help support the immune function in athletes, reducing the risk of developing upper respiratory tract infections.

• Treatment of severe infections: Some studies show that intravenous administration of vitamin C can improve outcomes in severe infections, such as sepsis and acute respiratory distress syndrome (ARDS).

3.3 Recommendations for dosage and precautions:

The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To maintain the immune system and the prevention of infections, you can take higher doses, up to 2000 mg per day.

Taking vitamin C in large doses can cause diarrhea, nausea and other gastrointestinal disorders. Vitamin C can interact with some drugs such as anticoagulants and aspirin. Before taking vitamin C in large doses, it is recommended to consult a doctor.

3.4 Choosing a high -quality additive of vitamin C:

There are various forms of vitamin C, such as ascorbic acid, sodium ascorbate, calcium ascorbate and ascorbilpalmitate. Ascorbic acid is the most common and studied form of vitamin C. Sodium ascorbate and calcium ascorbate are buffer forms of vitamin C, which can be softer for the stomach. Ascorbillpalmitate is a fat -soluble form of vitamin C, which can better penetrate the cell membranes.

When choosing an additive of vitamin C, you should pay attention to the following factors:

• Vitamin C shape: Choose the form of vitamin C, which is best suited for your body.

• Reputation manufacturer: Choose additives from well -known and respected manufacturers who test their products for cleanliness and efficiency.

• Availability of quality certificates: Make sure that the supplement has quality certificates from independent organizations, such as NSF International or USP.

• Lack of harmful additives: Avoid additives containing artificial dyes, flavors and preservatives.

4. Echinacea (echinacea): an immunomodulator for the prevention and alleviation of common cold symptoms

Echinacea is a genus of plants of the Astro family, widely used in folk medicine for the prevention and treatment of colds and other upper respiratory tract infections. It is believed that Echinacea has immunomodulating properties, stimulating the immune system and increasing its ability to fight infections.

4.1 The mechanism of action of echinacea in the immune system:

Echinacea has a complex effect on the immune system, interacting with various types of immune cells and immune processes:

• Fagocytosis stimulation: Echinacea stimulates phagocytosis, the process of absorption and destruction of pathogens by phagocytes, such as macrophages and neutrophils. It increases the activity of phagocytes and improves their ability to destroy bacteria and viruses.

• Increase in the production of cytokines: Echinacea stimulates the production of cytokines, signal molecules that regulate the immune response. It can increase the production of interferon, antiviral protein, and other cytokines that help fight infections.

• Activation of NK cells: NK cells (natural killers) are a type of immune cells that kill infected cells and cancer cells. Echinacea activates NK cells and increases their cytotoxic activity.

• Anti -inflammatory action: Echinacea has an anti -inflammatory effect, reducing the production of pro -inflammatory cytokines and inflammation mediators. This can help alleviate the symptoms of colds and other infections.

4.2 Scientific evidence of Echinacea’s effectiveness:

Studies of the effectiveness of echinacea in the prevention and treatment of colds give conflicting results. Some studies show that echinacea can reduce the risk of cold development and reduce its duration, while other studies do not confirm these results.

• Echinacea studies meta-analyzes: Echinacea’s meta-analyzes show that echinacea can be slightly effective in reducing the risk of cold development and reducing its duration, but the effect is small and can vary depending on the type of echinacea, dose and populations.

• Differences in research results: Differences in the results of the studies of echinacea can be associated with various factors, including differences in the types of echinacea, doses, extraction methods and populations involved in studies.

4.3 Recommendations for dosage and precautions:

Echinacea is available in various forms, including capsules, tablets, tinctures and tea. The dosage of echinacea varies depending on the shape and type of echinacea. Follow the instructions on the packaging or recommendations of the doctor.

Echinacea is usually well tolerated, but can cause side effects, such as nausea, dizziness and allergic reactions. Echinacea is not recommended for people with autoimmune diseases such as rheumatoid arthritis and multiple sclerosis, since it can stimulate the immune system and aggravate these diseases.

4.4 Selecting a quality additive of echinacea:

There are three main types of echinacea used in additions: Echinacea Purpurea, Echinacea Angustifolia and Echinacea Pallida. Echinacea Purpurea is the most common and studied look.

When choosing an additive of echinacea, attention should be paid to the following factors:

• Tip achinace: Choose an additive containing Echinacea Purpurea.

• Reputation manufacturer: Choose additives from well -known and respected manufacturers who test their products for cleanliness and efficiency.

• Availability of quality certificates: Make sure that the supplement has quality certificates from independent organizations, such as NSF International or USP.

• Lack of harmful additives: Avoid additives containing artificial dyes, flavors and preservatives.

5. Probiotics: friendly bacteria for healthy intestines and strong immunity

Probiotics are living microorganisms that, when consumed in adequate quantities, have a beneficial effect on the health of the owner. Most probiotics are bacteria, but some yeast can also act as probiotics. Probiotics have a positive effect on the immune system, mainly due to the improvement of intestinal health, where most of the immune cells are located.

5.1 The mechanism of action of probiotics in the immune system:

Probiotics have a complex and multifaceted effect on the immune system, affecting the intestinal microbia, immune cells and immune processes.

• Improving intestinal health: Probiotics help to maintain a healthy balance of intestinal microbiots, displacing pathogenic bacteria and strengthening the barrier function of the intestine. A healthy intestinal barrier prevents the penetration of pathogens and toxins into the bloodstream, reducing the load on the immune system.

• Stimulation of immune cells: Probiotics interact with immune cells located in the intestines such as dendritic cells, macrophages and lymphocytes. They stimulate these cells, increasing their activity and improving their ability to fight infections.

• The production of immunomodulating substances: Probiotics produce various immunomodulating substances, such as short -chain fatty acids (KCHK), which have an anti -inflammatory effect and support the immune function. KCZHK, such as butyrate, nourish the cells of the intestinal mucosa, strengthening the intestinal barrier and reducing inflammation.

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