Dietary supplements for immunity: where to buy and which one to choose

Dietary supplements for immunity: where to buy and which one to choose

Section 1: Understanding the immunity and the role of dietary supplements

Immunity is a complex system of protecting the body from pathogenic agents, such as bacteria, viruses, fungi and parasites. This system consists of many cells, tissues and organs that work together to recognize and destroy foreign substances. The immune system is divided into two main types: congenital immunity and acquired immunity.

• Inborn immunity: This is the first line of protection that is present from birth. It includes physical barriers, such as leather and mucous membranes, as well as cells, such as macrophages and neutrophils that attack and destroy pathogens. Congenital immunity is unpertable, that is, it reacts to a wide range of threats, without recognizing the specific types of pathogens.

• Acquired immunity: This type of immunity develops with time when the body is exposed to pathogens. It includes cells, such as T cells and B cells, which specifically recognize and destroy certain pathogens. The acquired immunity has memory, that is, it can react faster and more efficiently to the pathogen, which he has already encountered in the past.

Factors affecting immunity:

• Age: The immune system weakens with age, which makes the elderly more susceptible to infections.
• Nutrition: Insufficient nutrition can weaken the immune system.
• Stress: Chronic stress can suppress the immune system.
• Dream: The lack of sleep can weaken the immune system.
• Chronic diseases: Some chronic diseases, such as diabetes and HIV, can weaken the immune system.
• Medicines: Some drugs, such as corticosteroids, can suppress the immune system.
• Environment: The effect of toxins and pollution can weaken the immune system.

The role of dietary supplements in supporting immunity:

Biologically active additives (dietary supplements) are products designed to supplement the diet and maintain health. Some dietary supplements contain ingredients that can help support the immune system. It is important to understand that dietary supplements are not medicines and are not intended for the treatment or prevention of diseases. However, they can be useful for maintaining a healthy immune function in combination with a healthy lifestyle, including a balanced diet, sufficient sleep and regular physical exercises.

Bades can maintain immunity in various ways:

• Providing the necessary nutrients: Some vitamins and minerals, such as vitamin C, vitamin D, zinc and selenium, are necessary for the normal operation of the immune system. Bades can help replenish the deficiency of these nutrients.
• Support for intestinal microbiots: The intestines plays an important role in the immune function. Probiotics and prebiotics can help maintain healthy intestinal microbiota.
• Reducing inflammation: Some herbs and antioxidants, such as curcumin and quercetin, have anti -inflammatory properties that can help support the immune function.
• Stimulation of immune cells: Some dietary supplements, such as echinacea and beta-glucans, can stimulate the activity of immune cells.

It is important to remember: Before you start taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take any medicine.

Section 2: Key ingredients of dietary supplements for immunity

There are many ingredients that can be useful for maintaining immunity. Some of the most common and well -studied include:

1. Vitamin C (ascorbic acid):

   • The mechanism of action: Vitamin C is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It is also necessary for the production of collagen, which is important for the health of the skin and mucous membranes, which are barriers to the penetration of pathogens. Vitamin C supports the function of immune cells, such as neutrophils and lymphocytes, increasing their ability to fight infections. He can also reduce the duration and severity of a cold.
   • Indications for use: Prevention and treatment of colds and influenza, support for immunity with stress and fatigue, antioxidant protection.
   • Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. With a cold, the dosage can be increased to 1000-2000 mg per day.
   • Contraindications: Rarely, but disorders of the gastrointestinal tract at high doses are possible. Caution should be careful for people with kidney diseases.
   • Output forms: Tablets, capsules, powders, chewing tablets, sparkling tablets.

2. Vitamin D (cholegalciferol):

   • The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It activates immune cells, such as macrophages and T cells, increasing their ability to fight infections. Vitamin D also has anti -inflammatory properties and can help prevent autoimmune diseases. Vitamin D deficiency is associated with an increased risk of respiratory tract infections.
   • Indications for use: Prevention and treatment of vitamin D deficiency, support for immunity, strengthening bones.
   • Dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. People with vitamin D deficiency may require a higher dosage, which should be determined under the supervision of a doctor.
   • Contraindications: Hypercalcemia (increased blood calcium), hypervitaminosis D.
   • Output forms: Tablets, capsules, drops, oil solutions.

3. Zinc:

   • The mechanism of action: Zinc is an important trace element necessary for the normal operation of the immune system. It supports the development and function of immune cells, such as T cells and B cells. Zinc also has antioxidant properties and can help protect the cells from damage. Zinc deficiency is associated with an increased risk of infections.
   • Indications for use: Support for immunity, treatment of zinc deficiency, acceleration of wound healing.
   • Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men.
   • Contraindications: Rarely, but disorders of the gastrointestinal tract at high doses are possible. The simultaneous use of zinc should be avoided with some drugs, such as tetracycline antibiotics.
   • Output forms: Tablets, capsules, loafers, syrups.

4. Selenium:

   • The mechanism of action: Selenium is an important trace element necessary for the work of enzymes with antioxidant properties. These enzymes help protect the cells from damage caused by free radicals. Selenium also supports the function of immune cells and can increase resistance to viral infections.
   • Indications for use: Support for immunity, antioxidant protection, prevention of thyroid diseases.
   • Dosage: The recommended daily dose of selenium is 55 mcg for adults.
   • Contraindications: Rarely, but disorders of the gastrointestinal tract and neurological symptoms at high doses are possible.
   • Output forms: Tablets, capsules, selenic yeast.

5. SOUTINATEA:

   • The mechanism of action: Echinacea is a plant that is traditionally used to maintain immunity. It contains compounds that can stimulate the activity of immune cells, such as macrophages and T cells. Echinacea can also have antiviral and anti -inflammatory properties.
   • Indications for use: Prevention and treatment of colds and influenza, support for immunity.
   • Dosage: The dosage of echinacea varies depending on the form of production and a specific product. Follow the instructions on the packaging.
   • Contraindications: Allergies to plants of the family are complex, autoimmune diseases.
   • Output forms: Capsules, tablets, liquid extracts, teas.

6. Probiotics:

   • The mechanism of action: Probiotics are living microorganisms that benefit health when consumed in sufficient quantities. They support healthy intestinal microbiota, which plays an important role in the immune function. Probiotics can improve the barrier function of the intestine, reduce inflammation and stimulate the activity of immune cells.
   • Indications for use: Support for immunity, improving digestion, prevention and treatment of diarrhea associated with antibiotics.
   • Dosage: The dosage of probiotics varies depending on the strain and a specific product. Follow the instructions on the packaging.
   • Contraindications: Rarely, but disorders of the gastrointestinal tract are possible. People with a weakened immune system should consult a doctor before taking probiotics.
   • Output forms: Capsules, tablets, powders, drinks, yogurts.

7. Beta-glucan:

   • The mechanism of action: Beta-glucans are polysaccharides that are found in the cell walls of bacteria, fungi, yeast and some plants. They stimulate the immune system, activating immune cells, such as macrophages and NK cells (natural killers). Beta-glucans can also have anti-inflammatory properties.
   • Indications for use: Support for immunity, prevention of infections.
   • Dosage: The dosage of beta-glucans varies depending on the source and a specific product. Follow the instructions on the packaging.
   • Contraindications: Autoimmune diseases (you should consult a doctor).
   • Output forms: Capsules, tablets, powders.

8. Quercetin:

   • The mechanism of action: Quercetin is a flavonoid contained in many fruits and vegetables. It has antioxidant, anti -inflammatory and antiviral properties. Quercetin can help protect the cells from damage, reduce inflammation and increase resistance to viral infections. It can also improve the function of immune cells.
   • Indications for use: Support for immunity, antioxidant protection, decrease in inflammation, allergy prevention.
   • Dosage: The dosage of querecetin varies depending on the specific product. Follow the instructions on the packaging.
   • Contraindications: Rarely, but disorders of the gastrointestinal tract are possible. It can interact with some drugs.
   • Output forms: Capsules, tablets, powders.

9. Black Buzina (Sambucus Nigra):

   • The mechanism of action: Black bezin extract contains anti -vocals that have antioxidant and antiviral properties. It can help reduce the duration and severity of a cold and influenza, as well as improve the function of the immune system.
   • Indications for use: Prevention and treatment of colds and influenza, support for immunity.
   • Dosage: The dosage of the black bezin extract varies depending on the specific product. Follow the instructions on the packaging.
   • Contraindications: Allergy to Buzin. Not recommended for pregnant and lactating women.
   • Output forms: Syriaps, capsules, tablets, candies.

10. Ginseng:

    • The mechanism of action: Ginseng is a plant that is traditionally used in Chinese medicine to increase energy and maintain health. It contains ginzenosides that can stimulate the immune system, increase stress resistance and improve cognitive functions.
    • Indications for use: Support for immunity, increased energy, improvement of cognitive functions, decrease in stress.
    • Dosage: The dosage of ginseng varies depending on the specific product. Follow the instructions on the packaging.
    • Contraindications: Insomnia, nervousness, high blood pressure. It can interact with some drugs.
    • Output forms: Capsules, tablets, liquid extracts, teas.

It is important to remember: Before you start taking any dietary supplements containing these ingredients, you need to consult a doctor to make sure that they are safe for you and do not interact with any medicines that you take.

Section 3: where to buy dietary supplements for immunity

Dietary supplements for immunity can be purchased in various places, both online and offline. It is important to choose reliable suppliers to make sure of the quality and safety of products.

• Pharmacies: Pharmacies are a traditional place for buying dietary supplements. They offer a wide range of products from different manufacturers. Pharmacists can provide consultations and help choose a suitable product. The advantage of buying in a pharmacy is the availability of certificates and quality guarantee.
• Specialized healthy food stores: These stores specialize in the sale of organic products, vitamins, minerals and dietary supplements. They often offer a wider selection of products than pharmacies, and can have qualified consultants who will help you choose the right product.
• Online stores: There are many online stores that sell dietary supplements for immunity. The advantage of buying online is the convenience and availability of a wide range of products. However, it is important to choose reliable sellers and check customer reviews in order to make sure of the quality of products.
• Marketplaces (for example, Ozon, Wildberries, Yandex.Market): Marketplaces offer a huge selection of dietary supplements from different sellers. It is important to carefully study the reviews about the seller and the product, as well as check the availability of certificates. Often on marketplaces you can find profitable offers and discounts.
• Manufacturers directly: Some dietary supplements sell their products directly through their own online stores or retail points. This can be a good option if you want to purchase products of a certain brand.
• Network stores of cosmetics and perfumes (for example, L’Etual, Rive Gosh): Some chain stores of cosmetics and perfumes also offer dietary supplements, especially those that are aimed at improving the condition of the skin, hair and nails, which indirectly can maintain immunity.

Tips for choosing a purchase site:

• Seller’s reputation: Study reviews about the seller before making a purchase. Make sure that the seller has a good reputation and offers quality products.
• Quality certificates: Make sure that the products are certified and complies with quality standards. Look for certification signs on the packaging of the product.
• Product composition: Carefully study the composition of the product to make sure that it contains the necessary ingredients and does not contain harmful additives.
• Best before date: Check the expiration date of the product before buying. Do not buy products with an expired shelf life.
• Price: Compare the prices of the same product from different sellers. Not always the lowest price means the best quality.
• Consultation with a specialist: Consult a doctor or pharmacist before starting to take any dietary supplements. They can help you choose the right product and determine the correct dosage.

Section 4: How to choose dietary supplements for immunity: step -by -step guide

The choice of a suitable dietary supplement for immunity can be a difficult task, given the wide range of products presented on the market. To make the right choice, follow these steps:

1. Determine your needs: Before you start looking for dietary supplements, determine which aspects of immunity you want to support. Do you have frequent colds? Do you feel fatigue and exhaustion? Do you have any chronic diseases? The answers to these questions will help you narrow the search circle and choose a product that meets your needs.

2. Consult a doctor: Before you start taking any dietary supplements, especially if you have any chronic diseases or take any medicine, you need to consult a doctor. The doctor can help you determine which dietary supplements can be useful for you, and make sure that they are safe for you and do not interact with any medicines that you take.

3. Learn the ingredients: Carefully study the list of ingredients of each dietary supplement you are considering. Make sure that the product contains ingredients that, as proven, support the immune system, such as vitamin C, vitamin D, zinc, selenium, echinacea, probiotics and beta-glucans.

4. Pay attention to the dosage: It is important to take dietary supplements in the correct dosage. Too small dose can be ineffective, and too much dose can be harmful. Follow the instructions on the packaging of the product or the doctor’s recommendations.

5. Select a reliable manufacturer: Choose dietary supplements from reliable manufacturers who adhere to high quality standards. Look for products that have been tested by independent laboratories for cleanliness and efficiency.

6. Check the availability of certificates: Make sure that the product is certified and complies with quality standards. Look for certification signs on the product packaging, such as GMP (good manufacturing practice), NSF International or USP Verified.

7. Read reviews: Read the reviews of other users to find out about their experience of using the product. Pay attention to the reviews that relate to the effectiveness of the product, side effects and quality of customer service.

8. Consider the price: The price of dietary supplements can vary depending on the manufacturer, ingredients and dosage. Compare prices for different products to find the one that corresponds to your budget. However, you should not choose the cheapest product, as it can be of poor quality.

9. Start small: If you first accept dietary supplements for immunity, start with a small dose and gradually increase it, if necessary. This will help you determine how your body reacts to the product and avoid possible side effects.

10. Be patient: Bades do not act instantly. It may take several weeks or months to see the results. Be patient and continue to take dietary supplement in accordance with the instructions.

Examples of choice of dietary supplements for different purposes:

• For the prevention of colds and flu: Vitamin C, vitamin D, zinc, echinacea, black elderberry.
• To support immunity under stress: Vitamin C, vitamin B-complex, magnesium, adaptogens (ginseng, eleutherococcus).
• To improve digestion and support immunity: Probiotics, prebiotics, fiber.
• For antioxidant protection: Vitamin C, Vitamin E, Selenium, Quercetin.
• To strengthen immunity in the elderly: Vitamin D, vitamin B12, calcium, probiotics.

Section 5: possible side effects and contraindications

Although dietary supplements are usually considered safe, they can cause side effects in some people. It is important to know about possible side effects and contraindications before starting to take any dietary supplements.

General side effects:

• Disorders of the gastrointestinal tract: Some dietary supplements, such as vitamin C and zinc, can cause disorders of the gastrointestinal tract, such as nausea, vomiting, diarrhea and abdominal pain. To reduce the risk of these side effects, take dietary supplements during meals and start with a small dose.
• Allergic reactions: Some people can be allergic to the ingredients contained in dietary supplements. Allergic reactions can appear in the form of a skin rash, itching, urticaria, edema of the face and difficulty breathing. If you have an allergic reaction, stop taking a dietary supplement and consult a doctor.
• Interaction with drugs: Some dietary supplements can interact with the medicines that you take. For example, vitamin K can reduce the effectiveness of anticoagulants, and St. John’s wort can interact with antidepressants and contraceptives. Be sure to tell your doctor about all the dietary supplements that you take to avoid possible interactions with medicines.

Specific side effects and contraindications for popular dietary supplements:

• Vitamin C: High doses of vitamin C can cause disorders of the gastrointestinal tract and increase the risk of kidney stones. Vitamin C is contraindicated for people with hemochromatosis (an excess of iron in the body).
• Vitamin D: High doses of vitamin D can cause hypercalcemia (an increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and kidney problems. Vitamin D is contraindicated for people with hypercalcemia and hypervitaminosis D.
• Zinc: High doses of zinc can cause disorders of the gastrointestinal tract and suppress the absorption of copper. Zinc is contraindicated for people with Wilson-Konovalov’s disease (violation of copper metabolism).
• Selenium: High doses of selenosis can cause selenosis, which manifests itself in the form of nausea, vomiting, hair loss, skin lesions and nervous system. Selenium is contraindicated for people with allergies to Selen.
• SOUTINATEA: Echinacea can cause allergic reactions in people with allergies to plants of the family of complex -colored (chamomile, calendula, sunflower). Echinacea is contraindicated in people with autoimmune diseases.
• Probiotics: Probiotics are usually safe, but in some people they can cause disorders of the gastrointestinal tract, such as bloating and gas. People with a weakened immune system should consult a doctor before taking probiotics.
• Beta-glucan: Beta-glucans can cause allergic reactions in some people. People with autoimmune diseases should consult a doctor before taking beta-glucans.
• Quercetin: Quercetin can interact with some drugs such as anticoagulants and antibiotics. Quercetin can cause disorders of the gastrointestinal tract in some people.
• Black Black: Black Black can cause allergic reactions in people with allergies to an elderberry. Not recommended for pregnant and lactating women.
• Ginseng: Ginseng can cause insomnia, nervousness, high blood pressure and disorders of the gastrointestinal tract. Ginseng can interact with some drugs such as anticoagulants and antidepressants.

It is important to remember:

• Before you start taking any dietary supplements, you need to consult a doctor, especially if you have any chronic diseases or take any medicine.
• Carefully read the instructions for the use of the product and follow the dosage recommendations.
• If you have any side effects, stop taking the dietary supplement and consult a doctor.
• Do not exceed the recommended dose of dietary supplements.
• Do not take dietary supplements whose expiration date has expired.
• Keep dietary supplements inaccessible to children.

Section 6: Alternative ways to strengthen immunity

In addition to taking dietary supplements, there are many other ways to strengthen the immune system. These methods include a healthy lifestyle, a balanced diet, sufficient sleep and stress.

• Balanced nutrition: Healthy nutrition is the basis of strong immunity. Eat a lot of fruits, vegetables, whole grain products, low -fat proteins and healthy fats. Limit the consumption of processed products, sugar and saturated fats. It is important to receive enough vitamins and minerals from food, especially vitamin C, vitamin D, zinc and selenium.

• Regular physical exercises: Regular physical exercises help improve blood circulation, reduce stress and strengthen the immune system. Try to engage in moderate physical activity at least 30 minutes a day, most days of the week.

• Sufficient sleep: The lack of sleep can weaken the immune system. Try to sleep at least 7-8 hours a day. Create a regular sleep mode to help your body get used to a certain graphics.

• Stress management: Chronic stress can suppress the immune system. Find the ways of managing stress, such as meditation, yoga, tai-chi, or spending time in nature.

• Refusal of smoking: Smoking damages the lungs and weakens the immune system. If you smoke, try to quit.

• Moderate alcohol consumption: Excessive alcohol consumption can weaken the immune system. If you drink alcohol, do it moderately.

• Hygiene: Wash your hands with soap and water regularly, especially after visiting public places and before eating. Avoid touching your face with your hands.

• Vaccination: Vaccination helps to protect against infectious diseases, stimulating the immune system to the production of antibodies.

• Maintaining a healthy weight: Obesity is associated with an increased risk of developing many diseases, including the weakening of the immune system. Try to maintain healthy weight with a balanced diet and regular physical exercises.

• Stay in the fresh air: Spend time in the fresh air, especially on sunny days. Sunlight helps the body produce vitamin D, which is important for immune function.

• Communication with friends and family: Social support and communication with friends and family can help reduce stress and improve mood, which positively affects the immune system.

It is important to remember: A healthy lifestyle is the basis of strong immunity. Bades can be useful for maintaining the immune system, but they are not replacing a healthy lifestyle.

Section 7: Dad for immunity for children

Maintaining strong immunity in children is especially important, since their immune system is still developing. However, before giving children any dietary supplements, it is necessary to consult a pediatrician.

Safe and effective dietary supplements for children (after consulting a doctor):

• Vitamin D: Vitamin D is important for the health of bones and the immune system of children. Many children do not receive enough vitamin D from food or sunlight, so vitamin D additives can be useful.
• Vitamin C: Vitamin C is a powerful antioxidant that helps protect cells from damage and supports the function of immune cells.
• Zinc: Zinc is important for the development and function of immune cells. Zinc deficiency can increase the risk of infections.
• Probiotics: Probiotics can help support a healthy intestinal microbiota, which plays an important role in the immune function.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help support the immune system.

Important considerations when choosing dietary supplements for children:

• Child’s age: Choose dietary supplements designed specifically for children of a certain age.
• Output form: Choose output forms that are easy to take for children, such as chewing tablets, syrups or drops.
• Dosage: Strictly follow the recommended dosage.
• Composition: Avoid dietary supplements containing artificial dyes, flavors and preservatives.
• Consultation with a doctor: Be sure to consult a pediatrician before giving your child any dietary supplements.

Alternative ways to strengthen immunity in children:

• Breast-feeding: Breastfeeding is the best way to support the immunity of the newborn. Breast milk contains antibodies and other immune factors that help protect the baby from infections.
• Balanced nutrition: Provide the child with a balanced diet rich in fruits, vegetables and whole grains.
• Sufficient sleep: Children need more sleep than adults. Make sure your child gets enough sleep.
• Hygiene: Teach the child to regularly wash your hands with soap and water.
• Vaccination: Vaccininate the child in accordance with the vaccination schedule.
• Avoid passive smoking: Avoid the effects of passive smoking on the child.

Section 8: Dietary dietary supplements for pregnant and nursing women

Pregnancy and breastfeeding are periods of increased need for nutrients necessary to maintain the health of the mother and child. However, before taking any dietary supplements during pregnancy and breastfeeding, it is necessary to consult a doctor.

Safe and effective dietary supplements for pregnant and nursing women (after consulting a doctor):

• Folic acid: Folic acid is important to prevent defects in the nerve tube in the fetus.
• Vitamin D: Vitamin D is important for the health of bones and the immune system of the mother and child.
• Iron: Iron is necessary to prevent anemia in the mother.
• Calcium: Calcium is important for the health of the bones of the mother and the child.
• Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the brain and eye of the child.
• Probiotics: Probiotics can help support the healthy intestinal microbiota of the mother and child.

Important considerations when choosing dietary supplements for pregnant and nursing women:

• Prenatal vitamins: Prenatal vitamins contain all the necessary nutrients for pregnant and lactating women.
• Dosage: Strictly follow the recommended dosage.
• Composition: Avoid dietary supplements containing herbs or other ingredients that can be harmful to pregnant and nursing women.
• Consultation with a doctor: Be sure to consult a doctor before taking any dietary supplements during pregnancy and breastfeeding.

Alternative ways to strengthen immunity in pregnant and lactating women:

• Balanced nutrition: Provide a balanced diet rich in fruits, vegetables and whole grains.
• Sufficient sleep: Try to sleep at least 7-8 hours a day.
• Stress management: Find the ways of managing stress, such as meditation, yoga or spending time in nature.