TOP-5 dietary supplements to strengthen immunity

TOP-5 dietary supplements to strengthen immunity: a full guide to support your health

1. Vitamin C: the basis of immune defense

Vitamin C, or ascorbic acid, is one of the most famous and studied vitamins that play a key role in maintaining the immune system. Its antioxidant properties help protect the body cells from damage caused by free radicals, and its participation in the synthesis of collagen helps to strengthen the barrier function of the skin and mucous membranes, preventing the penetration of pathogenes.

1.1. Vitamin C action mechanisms in support of immunity:

• Antioxidant Protection: Vitamin C neutralizes free radicals formed in the process of metabolism and under the influence of external factors (pollution, ultraviolet radiation). Free radicals can damage the cells of the immune system, reducing their effectiveness.
• Strengthening the function of phagocytes: Fagocytes are cells of the immune system that absorb and destroy bacteria, viruses and other pathogens. Vitamin C increases the activity of phagocytes, improving their ability to absorb and destroy foreign agents.
• Stimulation of the production of lymphocytes: Lymphocytes, including T cells and B cells, are the main components of adaptive immunity. Vitamin C promotes their proliferation and differentiation, enhancing a specific immune response to infections.
• Strengthening the barrier function of the epithelium: Vitamin C is necessary for the synthesis of collagen, the main structural protein of the skin and mucous membranes. Collagen provides the strength and integrity of these barriers, preventing the penetration of pathogens into the body.
• Reducing the level of histamine: Histamine is an inflammation mediator that is released with allergic reactions and inflammatory processes. Vitamin C reduces histamine levels, reducing the symptoms of allergies and inflammation.

1.2. Sources of vitamin C:

Vitamin C is found in many fruits and vegetables, especially in citrus fruits (oranges, lemons, grapefruit), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli and spinach. However, the content of vitamin C in food can be reduced during storage, processing and cooking.

1.3. Recommended daily dose and form of release:

The recommended daily dose of vitamin C for adults is 75-90 mg. During periods of increased incidence and stress, the dose can be increased to 200-500 mg per day. Vitamin C is available in various forms:

• Ascorbic acid: The most common and affordable form.
• Ascorbat sodium, calcium, magnesium: Softer shapes that are better tolerated by people with a sensitive stomach.
• Liposomal vitamin C: It provides higher bioavailability, since vitamin C is encapsulated in liposomes that protect it from destruction in the gastrointestinal tract.
• Vitamin C with bioflavonoids: Bioflavonoids enhance the action of vitamin C and improve its absorption.

1.4. Advantages and disadvantages of taking vitamin C in the form of dietary supplements:

• Advantages:
  • Convenience and simplicity accepts.
  • The possibility of obtaining the required dose of vitamin C, especially during periods of increased need.
  • A variety of output forms for the most suitable.
• Flaws:
  • Side effects are possible when taking high doses (diarrhea, nausea, heartburn).
  • Interaction with some drugs (for example, anticoagulants).
  • The need to choose a quality and proven manufacturer.

1.5. Recommendations for choosing dietary supplements with vitamin C:

• Pay attention to the dosage and form of release.
• Choose trusted manufacturers with a good reputation.
• Consider the individual characteristics of the body and the presence of chronic diseases.
• Consult a doctor before taking the use, especially in the presence of any diseases or taking drugs.
• Preference should be given to products containing natural vitamin C or its most bio -access form.

2. Vitamin D: the regulator of the immune system

Vitamin D, also known as “solar vitamin”, plays an important role in the regulation of the immune system and maintaining bones. Unlike other vitamins, vitamin D can be synthesized in the skin under the influence of sunlight. However, in conditions of insufficient insolation, especially in the winter season, the level of vitamin D in the body may decrease, which negatively affects the immunity.

2.1. Vitamin D action mechanisms in support of immunity:

• Activation of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides, such as katelicidin and defensins, which have a wide range of effects against bacteria, viruses and fungi.
• Regulation of the function of T cells: Vitamin D affects the differentiation and activity of T cells involved in cellular immunity. It can suppress the excessive activity of T-Helper type 1 associated with autoimmune diseases, and stimulate the activity of T-regulatory cells (Treg) that control the immune response and prevent autoimmune reactions.
• Regulation of V-cell function: Vitamin D affects the proliferation and differentiation of B cells responsible for the production of antibodies. It can increase the products of antibodies specific to certain pathogens, enhancing the humoral immune response.
• Reduced inflammation: Vitamin D has anti -inflammatory properties. It suppresses the production of pro-inflammatory cytokines, such as TNF-Alpha and IL-6, which are involved in the development of inflammatory processes.
• Strengthening barrier function: Vitamin D helps to strengthen the barrier function of the intestinal mucosa, preventing the penetration of bacteria and toxins into the blood.

2.2. Sources of vitamin D:

The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in conditions of insufficient insolation, vitamin D can be obtained from food, such as fatty fish (salmon, tuna, mackerel), egg yolk, liver, mushrooms (especially grown under ultraviolet light) and enriched products (milk, yogurt, cereals).

2.3. Recommended daily dose and form of release:

The recommended daily dose of vitamin D for adults is 600-800 IU (international units). During periods of increased incidence, with a deficiency of vitamin D or in the presence of risk factors (obesity, dark skin, elderly), the dose can be increased to 2000-4000 IU per day. Vitamin D is available in two main forms:

• Vitamin D2 (ergocalciferol): It is made from plants and mushrooms. Less effective than vitamin D3.
• Vitamin D3 (cholecalciferol): It is produced in the skin under the influence of sunlight and is contained in animal products. More effective and better absorbed by the body.

2.4. Advantages and disadvantages of taking vitamin D in the form of dietary supplements:

• Advantages:
  • Convenience and simplicity accepts.
  • The possibility of obtaining the required dose of vitamin D, especially during periods of insufficient insolation.
  • Prevention of vitamin D deficiency and related diseases.
• Flaws:
  • The risk of an overdose when taking high doses (hypercalcemia, nausea, vomiting, weakness).
  • Interaction with some drugs (for example, diuretics, glucocorticoids).
  • The need to control the level of vitamin D in the blood with prolonged use of high doses.

2.5. Recommendations for choosing dietary supplements with vitamin D:

• Choose vitamin D3 (cholecalciferol).
• Pay attention to the dosage.
• Preference should be given to products with the addition of olive oil or other fats, since vitamin D is fat -soluble vitamin and is better absorbed in the presence of fats.
• Consult a doctor to determine the optimal dose and control the level of vitamin D in the blood.
• Choose trusted manufacturers with a good reputation.

3. Zinc: Mineral for immune function

Zinc is an indispensable trace element that plays an important role in many biological processes, including immune function, growth and development, wound healing and DNA synthesis. Zinc is necessary for the normal functioning of the immune system, since it is involved in the development and activation of immune cells, as well as in the regulation of inflammatory processes.

3.1. The mechanisms of zinc in support of immunity:

• Development and activation of immune cells: Zinc is necessary for the development and activation of T cells, B-cells and NK cells (natural killers), which play a key role in the immune response.
• Regulation of inflammatory processes: Zinc has anti -inflammatory properties. It suppresses the production of pro-inflammatory cytokines, such as TNF-Alpha and IL-6, and stimulates the production of anti-inflammatory cytokines, such as IL-10.
• Antioxidant Protection: Zinc is a component of the antioxidant enzyme superoxidsmouth (SOD), which protects the cells from damage caused by free radicals.
• Improving barrier function: Zinc helps to strengthen the barrier function of the intestinal mucosa, preventing the penetration of bacteria and toxins into the blood.
• Wound healing: Zinc is necessary for the synthesis of collagen and tissue regeneration, contributing to the healing of wounds and skin damage.

3.2. Sources of zinc:

Zinc is contained in many foods, especially in meat (beef, pork, lamb), seafood (oysters, crabs, shrimp), poultry, legumes (beans, lentils, chickpeas), nuts (cashews, almonds, walnuts), seeds (pumpkin seeds, seeds of sunflower) and whole grain products.

3.3. Recommended daily dose and form of release:

The recommended daily zinc dose for adults is 8-11 mg. During periods of increased incidence and stress, the dose can be increased to 15-25 mg per day. Zinc is available in various forms:

• Zinc Gluconate: Well -absorbed form.
• Zinc Citrate: A well -tolerated form is suitable for people with a sensitive stomach.
• Zinc picolinat: It is considered one of the best forms in bioavailability.
• Zinc acetate: It is used in candies from sore throat, has antiviral activity.
• Qing sulfate: The cheapest shape, but can cause side effects from the gastrointestinal tract.

3.4. Advantages and disadvantages of zinc in the form of dietary supplements:

• Advantages:
  • Convenience and simplicity accepts.
  • The possibility of obtaining the required dose of zinc, especially with deficiency.
  • Support for the immune system and reducing the risk of infectious diseases.
• Flaws:
  • Side effects are possible when taking high doses (nausea, vomiting, diarrhea, metallic taste in the mouth).
  • Interaction with some drugs (for example, antibiotics, diuretics).
  • Reducing the absorption of copper and iron with prolonged use of high doses of zinc.

3.5. Recommendations for choosing dietary supplements with zinc:

• Choose well -absorbed zinc forms (gluconate, citrate, picoline).
• Pay attention to the dosage.
• With prolonged use of zinc, it is recommended to take copper additives to prevent copper deficiency.
• Take zinc separately from other minerals (iron, calcium, magnesium) to improve assimilation.
• Consult a doctor before taking the use, especially in the presence of any diseases or taking drugs.
• Choose trusted manufacturers with a good reputation.

4. Selenium: antioxidant and immunomodulator

Selenium is an indispensable trace element that plays an important role in antioxidant protection, immune function and metabolism of thyroid hormones. Selenium is part of selenoproteins that perform various functions in the body, including cell protection from damage, regulation of an immune response and maintaining the health of the thyroid gland.

4.1. The mechanisms of selenium action in support of immunity:

• Antioxidant Protection: Selenium is a component of antioxidant enzyme glutathioneperoxidase (GP), which protects the cells from damage caused by free radicals.
• Regulation of the immune response: Selenium affects the function of T cells, B-cells and NK cells involved in the immune response. It can enhance the activity of NK cells, increase antibodies and regulate the production of cytokines.
• Support for thyroid function: Selenium is necessary for the synthesis and activation of thyroid hormones, which play an important role in the regulation of metabolism and immune function.
• Anti -inflammatory action: Selenium has anti -inflammatory properties and can reduce the level of inflammatory markers in the body.

4.2. Sources of Selena:

Selenium is found in many foods, especially in Brazilian nuts, seafood (tuna, cod, shrimp), meat (beef, pork, bird), eggs, sunflower seeds and fungi. The selenium content in food depends on the content of selenium in the soil.

4.3. Recommended daily dose and form of release:

The recommended daily dose of selenium for adults is 55 μg. During periods of increased incidence and stress, the dose can be increased to 100-200 mcg per day. Selenium is available in various forms:

• Selenomethumentin: The organic form of selenium, well absorbed by the body.
• Sodium selenite: The inorganic form of selenium is less effective than selenometyinin.
• Selelen yeast: Contain selenium in the form of selenometionine.

4.4. Advantages and disadvantages of taking selenium in the form of dietary supplements:

• Advantages:
  • Convenience and simplicity accepts.
  • The possibility of obtaining the required dose of selenium, especially with deficiency.
  • Support for the immune system and antioxidant protection.
• Flaws:
  • Side effects are possible when taking high doses (nausea, vomiting, diarrhea, hair loss, damage to the nervous system).
  • Interaction with some drugs (for example, anticoagulants).
  • The need to control the level of selenium in the blood with prolonged use of high doses.

4.5. Recommendations for choosing dietary supplements with selenium:

• Choose organic forms of selenium (selenometyinin, selenium yeast).
• Pay attention to the dosage.
• Do not exceed the recommended daily dose.
• Consult a doctor before taking the use, especially in the presence of any diseases or taking drugs.
• Choose trusted manufacturers with a good reputation.

5. Probiotics: Support for intestinal microbiots for immune health

Probiotics are living microorganisms, which, when used in adequate quantities, have a beneficial effect on the health of the owner. Probiotics support healthy intestinal microbiota, which plays an important role in immune function, digestion and general health. The intestinal microbiota is a community of microorganisms that inhabit the intestines, including bacteria, viruses, fungi and other microorganisms.

5.1. The mechanisms of probiotics in support of immunity:

• Improving the barrier function of the intestine: Probiotics strengthen the barrier function of the intestinal mucosa, preventing the penetration of pathogens and toxins into the blood.
• Stimulation of the immune response: Probiotics stimulate the production of immune cells in the intestines, such as IGA (immunoglobulin A), which plays an important role in protection against infections.
• Regulation of inflammatory processes: Probiotics can reduce the level of inflammatory markers in the intestines and in the body as a whole.
• Competition with pathogens: Probiotics compete with pathogenic bacteria for nutrients and places of attachment to the intestinal mucosa, suppressing their growth and reproduction.
• Production of antimicrobials: Some probiotics produce antimicrobials, such as bacteriocins that inhibit the growth of pathogenic bacteria.

5.2. Sources of probiotics:

Probiotics are found in fermented products, such as yogurt, kefir, sauer cabbage, kimchi, comable and Miso-SUP. Probiotics are also available in the form of dietary supplements.

5.3. Recommended dose and form of release:

The recommended dose of probiotics varies depending on the strain and the product. It is usually recommended to consume products containing at least 1 billion CFO (colony -forming units) probiotics per day. Probiotics are available in various forms:

• Capsules: A convenient form for taking, protects probiotics from exposure to gastric juice.
• Tablets: Can be chewing or absorbable.
• Powders: You can add to drinks or food.
• Liquids: Can be in the form of drops or syrups.

5.4. The advantages and disadvantages of taking probiotics in the form of dietary supplements:

• Advantages:
  • Convenience and simplicity accepts.
  • The possibility of obtaining the required number of probiotics.
  • Support for healthy intestinal microbiota and immune system.
  • Reducing the risk of infectious diseases and improving digestion.
• Flaws:
  • Side effects are possible at the beginning of the intake (bloating, gases, diarrhea).
  • Various probiotics strains have a different effect on the body.
  • The need to choose a quality and proven manufacturer.

5.5. Recommendations for choosing dietary supplements with probiotics:

• Choose products containing various probiotics strains (for example, Lactobacillus and Bifidobacterium).
• Pay attention to the amount.
• Choose products containing prebiotics (dietary fibers) that serve as food for probiotics.
• Store probiotics in accordance with the manufacturer’s instructions (usually in the refrigerator).
• Consult a doctor before taking the use, especially in the presence of any diseases or taking drugs.
• Choose trusted manufacturers with a good reputation.
• When choosing probiotics, take into account individual needs and characteristics of the body.

These five dietary supplements – vitamin C, vitamin D, zinc, selenium and probiotics – can provide significant support for your immune system, helping you remain healthy and active. Always consult a doctor before taking any dietary supplements to make sure that they are suitable for you and do not interact with other medicines that you take. It is important to remember that dietary supplements are an addition to a healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep.