Dietary supplements for immunity: Strengthening health

Bad for immunity: Strengthening health. Part 1: Understanding the immune system and the need to support

1.1 Immune system: Health basis

The immune system is a complex network of cells, tissues and organs working together to protect the body from harmful microorganisms, such as bacteria, viruses, fungi and parasites, as well as from their own damaged or abnormal cells (for example, cancer). Its main function is the recognition and destruction of these threats, supporting health and preventing the development of diseases. Understanding the mechanisms of the immune system is critical of the development of effective strategies for supporting it, including the use of dietary supplements (biologically active additives).

1.1.1 Inborn immunity: the first line of defense

Congenital immunity is the first line of protection of the body, providing an immediate but non -specific response to the invasion of pathogens. It includes physical barriers (leather, mucous membranes), chemical barriers (acidity of the stomach, lysozyme in saliva), as well as immune cells, such as:

• Macrophages: Pathogens and cell garbage are phagocytized (absorbed and digested). They also emit cytokines, substances that regulate the immune response.
• Neutrophils: The most numerous leukocytes in the blood, quickly respond to infection, phagocytizing pathogens and releasing antimicrobials.
• Natural killers (NK cells): Destroy infected and cancer cells, releasing cytotoxic substances.
• Dendritic cells: “Represent” antigens (fragments of pathogens) with other immune cells, launching an adaptive immune response.
• Complement system: The cascade of proteins, which enhance phagocytosis, destroy pathogens and attract immune cells to the place of infection.

Congenital immunity plays an important role in controlling infection in the early stages and in activating adaptive immunity.

1.1.2 Adaptive immunity: accurate and long -term answer

Adaptive immunity is a specific immune response that develops over time in response to specific antigens. It is characterized by the presence of immunological memory, which allows the body to quickly and effectively respond to the repeated effect of the same antigen. Adaptive immunity includes two main components:

• Cellular immunity: It is mediated by T-lymphocytes that recognize antigens presented on the surface of the cells.

  • T-HELPERS (CD4+ cells): Activate other immune cells, including B-lymphocytes and cytotoxic T-lymphocytes, secreting cytokines. They play a key role in the coordination of the immune response.
  • Cytotoxic T-lymphocytes (CD8+ cells): Destroy infected and cancer cells, recognizing antigens presented on their surface.
  • Regulatory T-lymphocytes (Treg): They suppress the immune response, preventing autoimmune reactions and supporting immune homeostasis.

• Humoral immunity: Mediated by b-lymphocytes that produce antibodies (immunoglobulins), specifically associated with antigens and neutralize them.

  • B-lymphocytes: In contact with the antigen, they differentiate into plasma cells that produce antibodies.
  • Antibodies: There are various antibodies (IgG, IGM, IGA, IGE, IGD), each of which performs specific functions. For example, IgG is the most common blood antibodies and provides long -term protection against infections, IGA protects the mucous membranes, and IgE is involved in allergic reactions.

The interaction between congenital and adaptive immunity provides effective protection of the body from a wide range of threats.

1.2 Factors affecting immunity

Many factors can affect the function of the immune system, weakening it and making the body more susceptible to infections. Understanding these factors allows you to take measures to strengthen immunity and reduce the risk of diseases.

• Age: The immune system weakens with age (immunostation), which makes the elderly more susceptible to infections and less effectively responding to vaccination. In children, the immune system is not yet fully developed, which also makes them more vulnerable to infections.
• Nutrition: Insufficient nutrition, especially the deficiency of vitamins (A, C, D, E, B6, B12), minerals (zinc, selenium, iron, copper) and protein, can significantly weaken the immune system. Excessive consumption of sugar and processed products also negatively affects immunity.
• Stress: Chronic stress suppresses the function of the immune system, increasing the risk of infections and other diseases. Stress hormones, such as cortisol, inhibit the activity of immune cells.
• Lack of sleep: The lack of sleep disrupts the function of the immune system, reducing the amount and activity of immune cells. During sleep, the body produces cytokines that help fight infection.
• Diseases: Some diseases, such as HIV/AIDS, autoimmune diseases (rheumatoid arthritis, systemic lupus erythematosus), diabetes and cancer, can significantly weaken the immune system.
• Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the function of the immune system.
• Bad habits: Smoking and abuse of alcohol negatively affect the immune system, increasing the risk of infections and other diseases. Smoking damages the mucous membranes of the respiratory tract, making it difficult to remove pathogens, and alcohol suppresses the activity of immune cells.
• Environmental factors: Air pollution, the effects of toxic chemicals and radiation can weaken the immune system.
• Lack of physical activity: The regular physical activity of moderate intensity strengthens the immune system, improving blood circulation and lymph, which contributes to the more effective functioning of immune cells. However, excessive physical activity can temporarily suppress the immune system.
• Intestinal dysbiosis: The intestines are a house for trillions of microorganisms that make up a microbiota. Dysbacteriosis (microbiotic balance) can weaken the immune system, since most of the immune cells are in the intestines.

1.3 Signs of weakened immunity

Recognition of signs of weakened immunity allows you to take timely measures to strengthen it. General signs include:

• Frequent infections: Frequent colds, flu, sinusitis, bronchitis, pneumonia and other infections that do not pass for a long time or often recur.
• Slow wound healing: Cuts, scratches and other wounds heal more slowly than usual.
• Constant fatigue: A feeling of fatigue and weakness, even after a sufficient rest.
• Digestive problems: Frequent stomach disorders, bloating, constipation or diarrhea.
• Allergic reactions: Strengthening allergic reactions to ordinary allergens.
• Skin rashes: Frequent skin rashes, eczema, dermatitis and other skin problems.
• Inflammation right: Frequent inflammation of the gums, bleeding gums and other problems with the oral cavity.
• Hair loss: Enhanced hair loss.
• Joint pain: Frequent joint pain.

If you notice several of these signs, it is recommended to consult a doctor to diagnose and prescribe treatment.

1.4 The role of dietary supplements in supporting immunity

Bades can play an important role in maintaining and strengthening the immune system, especially in conditions of a deficiency of nutrients, stress, diseases and other factors weakening immunity. However, it is important to remember that dietary supplements are not medicines and are not intended for the treatment of diseases. They are used as an addition to a healthy lifestyle, including a balanced diet, sufficient sleep, regular physical activity and stress management. Before using dietary supplements, it is recommended to consult a doctor to make sure their safety and effectiveness for you.

Bad for immunity: Strengthening health. Part 2: Key vitamins and minerals for immunity

2.1 Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It plays an important role in the functioning of immune cells, such as phagocytes and T-lymphocytes, enhancing their activity and stimulating antibodies. Vitamin C is also necessary for the synthesis of collagen, an important component of the skin and mucous membranes, which are a barrier to infections.

• The mechanism of action: Vitamin C enhances chemotaxis (movement of immune cells to the place of infection), phagocytosis (absorption and destruction of pathogens), and proliferation (reproduction) of lymphocytes. It also protects immune cells from oxidative damage caused by free radicals, which are formed during inflammation. Vitamin C promotes the production of interferon, protein, which has antiviral activity.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (especially red and yellow), broccoli, spinach, tomatoes, potatoes.
• Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. During illness, the dosage can be increased to 500-1000 mg per day, dividing into several tricks.
• Bad: Vitamin C is available in various forms of dietary supplements: ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C, Ester-C. Liposomal vitamin C and Ester-C are considered more bio-access forms.
• Cautions: High doses of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea and the formation of kidney stones in predisposed people.

2.2 Vitamin D (calciferol)

Vitamin D plays an important role in the regulation of the immune system, affecting the activity of immune cells and the production of antimicrobial peptides. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. Vitamin D is also involved in the regulation of inflammation.

• The mechanism of action: Vitamin D activates vitamin D (VDR) receptors on the surface of immune cells, such as macrophages, dendritic cells and T-lymphocytes, regulating their activity and function. It stimulates the production of antimicrobial peptides (for example, Katelicidine) that destroy pathogens. Vitamin D also suppresses the production of pro -inflammatory cytokines and stimulates the production of anti -inflammatory cytokines, helping to balance the immune response.
• Sources: Sunlight (vitamin D synthesis in the skin under the influence of ultraviolet rays), fatty fish (salmon, tuna, mackerel), egg yolk, mushrooms (grown under the UV), enriched products (milk, juices, cereals).
• Recommended dosage: The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. However, many experts recommend higher doses, especially in the winter months or for people with a deficiency of vitamin D. Dosage of 1000-2000 IU per day is considered safe and effective for most people.
• Bad: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered a more effective form, as it is better absorbed by the body.
• Cautions: Excessive consumption of vitamin D (more than 4000 IU per day) can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys. Before taking high doses of vitamin D, it is recommended to take a blood test to the level of vitamin D and consult a doctor.

2.3 Vitamin A (Retinol)

Vitamin A plays an important role in maintaining the health of the mucous membranes, which are a barrier to infections. It is also necessary for the functioning of immune cells, such as T-lymphocytes and B lymphocytes. Vitamin A deficiency is associated with an increased risk of infections, especially respiratory.

• The mechanism of action: Vitamin A maintains the integrity and function of epithelial cells lining the respiratory tract, the gastrointestinal tract and the genitourinary system, preventing the penetration of pathogens. It stimulates the production of mucus that captures pathogens. Vitamin A also regulates the differentiation and function of immune cells, such as T-lymphocytes and B lymphocytes, enhancing their ability to fight the infection.
• Sources: Animal products (liver, fish oil, egg yolk, dairy products), plant products (carrots, sweet potatoes, spinach, pumpkin) containing beta-carotene, which turns into vitamin A in the body.
• Recommended dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women.
• Bad: Vitamin A is available in various forms of dietary supplements: retinol, retinilpalmitate, beta-carotene.
• Cautions: Excessive consumption of vitamin A (more than 3,000 mcg per day) can be toxic, especially for pregnant women. The toxicity of vitamin A can manifest in the form of nausea, vomiting, headaches, dizziness, liver damage and congenital defects in the fetus. Pregnant women should avoid taking high doses of vitamin A. Beta-carotene is not toxic, since the body turns it into vitamin A only as necessary.

2.4 Vitamin E (Tocopherol)

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also supports the function of immune cells, especially in the elderly. Vitamin E improves the ability of the immune system to deal with infections and reduces the risk of chronic diseases.

• The mechanism of action: Vitamin E protects cell membranes from oxidative damage caused by free radicals, which are formed during inflammation. It improves the function of T-lymphocytes, enhancing their ability to recognize and destroy infected cells. Vitamin E also stimulates the production of antibodies and enhances the activity of natural killers (NK cells).
• Sources: Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts, walnuts), seeds (sunflower, pumpkin), avocado, spinach, broccoli.
• Recommended dosage: The recommended daily dose of vitamin E is 15 mg.
• Bad: Vitamin E is available in various forms of dietary supplements: alpha-tocopherol, gamma-tocopherol, mixed tocopherols. Alpha-tocopherol is the most common and studied form of vitamin E.
• Cautions: High doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding, especially in people taking anticoagulants.

2.5 zinc

Zinc is an important trace element that plays a key role in the functioning of the immune system. It is necessary for the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and natural killers (NK cells). Zinc is also involved in the regulation of inflammation and healing of wounds. Zinc deficiency is associated with an increased risk of infections, especially respiratory.

• The mechanism of action: Zinc is necessary for the development and differentiation of T-lymphocytes and B lymphocytes, key cells of adaptive immunity. It also supports the function of natural killers (NK cells), which destroy infected and cancer cells. Zinc regulates the production of cytokines, substances that are involved in the regulation of the immune response. It also has antioxidant properties and protects cells from damage to free radicals.
• Sources: Red meat, seafood (oysters, crabs, shrimp), poultry, legumes (lentils, chickpeas, beans), nuts (cashews, almonds), seeds (pumpkin, sunflower), whole grain products.
• Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
• Bad: Zinc is available in various forms of dietary supplements: zinc sulfate, zinc gluconate, zinc acetate, zinc picoline, zinc citrate. Qing Picoline and zinc citrate are considered more bioavailable forms.
• Cautions: High doses of zinc (more than 40 mg per day) can cause nausea, vomiting, diarrhea and suppress the function of the immune system. Long -term use of high zinc doses can lead to copper deficiency.

2.6 selenium

Selenium is an important trace element that plays a role in the functioning of the immune system and has antioxidant properties. It is necessary for the synthesis of glutathioneperoxidase, an enzyme that protects the cells from damage by free radicals. Selenium also affects the activity of immune cells and the production of cytokines.

• The mechanism of action: Selenium is a component of glutathionepexidase, an antioxidant enzyme that neutralizes free radicals and protects cells from oxidative damage. It also affects the activity of immune cells, such as T-lymphocytes and natural killers (NK cells). Selenium regulates the production of cytokines, substances that participate in the regulation of the immune response. Selena deficiency can weaken the immune system and increase the risk of infections.
• Sources: Brazilian nuts, seafood (tuna, shrimp, salmon), meat, poultry, eggs, whole grain products.
• Recommended dosage: The recommended daily dose of selenium is 55 μg.
• Bad: Selenium is available in various forms of dietary supplements: sodium selenite, sodium selenate, selenometyonin. Seleenomeininin is considered a more bio -access form.
• Cautions: High doses of selenium (more than 400 μg per day) can cause nausea, vomiting, diarrhea, hair loss, fragility of nails and damage to the nervous system.

Bad for immunity: Strengthening health. Part 3: Plant extracts and other components

3.1 Beinacea

Echinacea is a kind of herbaceous plants used in folk medicine for the treatment and prevention of colds and influenza. It is believed that echinacea stimulates the immune system, enhancing the activity of immune cells and the production of antibodies.

• The mechanism of action: Echinacea contains various biologically active compounds, such as alkylamides, polysaccharides and phenolic acids that can affect the immune system. It stimulates phagocytosis (absorption and destruction of pathogens) by macrophages and neutrophils, increases the activity of natural killers (NK cells) and stimulates the production of interferon, protein, which has antiviral activity.
• Sources: Echinacea purple (Echinacea Purpurea), narrow -leaved echinacea (Echinacea Angustifolia), pale echinacea (Echinacea Pallida).
• Output forms: Capsules, tablets, tinctures, teas, extracts.
• Recommended dosage: The dosage of echinacea depends on the form of the release and concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day during an illness or for prevention.
• Cautions: Echinacea is usually well tolerated, but in rare cases, allergic reactions such as skin rash, itching and urticaria can cause. Echinacea is not recommended for people with autoimmune diseases (rheumatoid arthritis, systemic lupus erythematosus) and pregnant women.

3.2 Black Buzina (Sambucus Nigra)

Black Buzina is a shrub whose berries are used in folk medicine to treat colds and influenza. It is believed that Buzina Black has antiviral and anti -inflammatory properties.

• The mechanism of action: Berries of black elderberry contain anti -icines, powerful antioxidants that protect the cells from damage to free radicals. They also have antiviral activity, inhibiting the replication of influenza viruses and other respiratory viruses. Buzina Black stimulates the production of cytokines, substances that are involved in the regulation of the immune response.
• Sources: Berries Black Berries.
• Output forms: Syropes, capsules, tablets, loafers, extracts, teas.
• Recommended dosage: The dosage of an elderberry black depends on the form of the release and concentration of active substances. It is usually recommended to take 15 ml of black bezine 3-4 times a day during an illness or for prevention.
• Cautions: Black berries of black should be consumed only in prepared form, since raw berries contain glycosides, which can cause nausea and vomiting. Black Black can cause allergic reactions in some people.

3.3 garlic (Allium sativum)

Garlic is a popular seasoning that is also used in folk medicine due to its antimicrobial and immunostimulating properties. Garlic contains allicin, a substance that has antibacterial, antiviral and antifungal activity.

• The mechanism of action: Allicine, the main biologically active combination of garlic, inhibits the growth of bacteria, viruses and fungi. Garlic stimulates the activity of immune cells, such as macrophages and natural killers (NK cells), and stimulates the production of cytokines, substances that are involved in the regulation of the immune response. It also has antioxidant properties and protects cells from damage to free radicals.
• Sources: Garlic cloves.
• Output forms: Capsules, tablets, extracts, powders, fresh garlic.
• Recommended dosage: It is recommended to use 1-2 cloves of fresh garlic per day. In the form of dietary supplements, the dosage depends on the concentration of allicin.
• Cautions: Garlic can cause stomach disorder, heartburn and gas formation in some people. He can also dilute blood, so people taking anticoagulants should use garlic with caution.

3.4 ginger (Zingiber Officinale)

Ginger is a spice that is also used in folk medicine due to its anti -inflammatory and immunostimulating properties. Ginger contains gingerol, a substance that has antioxidant and anti -inflammatory properties.

• The mechanism of action: Gingerol, the main biologically active connection of ginger, suppresses the production of pro -inflammatory cytokines and stimulates the production of anti -inflammatory cytokines, helping to balance the immune response. Ginger also has antioxidant properties and protects cells from damage to free radicals. It improves blood circulation and warms the body, which can be useful for colds.
• Sources: Ginger root.
• Output forms: Capsules, tablets, extracts, powders, fresh ginger, tea.
• Recommended dosage: It is recommended to use 1-3 grams of fresh ginger per day. In the form of dietary supplements, the dosage depends on the concentration of the gingerol.
• Cautions: Ginger can cause stomach disorder and heartburn in some people. People taking anticoagulants should use ginger with caution.

3.5 Kurkuma (Curcuma long)

Turmeric is a spice that is also used in folk medicine due to its anti -inflammatory and antioxidant properties. Turmeric contains curcumin, a substance that has powerful anti -inflammatory and antioxidant properties.

• The mechanism of action: Kurkumin, the main biologically active combination of turmeric, suppresses the production of pro -inflammatory cytokines and stimulates the production of anti -inflammatory cytokines, helping to balance the immune response. Kurkumin also has antioxidant properties and protects cells from damage to free radicals. It improves the function of immune cells and enhances their ability to fight infection.
• Sources: The root of the turmeric.
• Output forms: Capsules, tablets, powders, fresh turmeric.
• Recommended dosage: It is recommended to consume 500-2000 mg of curcumin per day. To improve the absorption of curcumin, it is recommended to use it along with black pepper, which contains pipin.
• Cautions: Turmeric can cause stomach disorder in some people. People with gallbladder diseases should use turmeric with caution.

3.6 probiotics

Probiotics are living microorganisms that bring health benefits, improving the balance of intestinal microflora. The intestines plays an important role in the immune system, since most of the immune cells are in the intestines. Probiotics can strengthen the immune system, improving the function of the intestinal barrier, stimulating the production of antibodies and regulating the immune response.

• The mechanism of action: Probiotics improve the balance of intestinal microflora, suppressing the growth of harmful bacteria and stimulating the growth of beneficial bacteria. They strengthen the intestinal barrier, preventing the penetration of pathogens into the blood. Probiotics stimulate the production of IGA antibodies, which protect the mucous membranes from infections. They also regulate the immune response, suppressing the production of pro -inflammatory cytokines and stimulating the production of anti -inflammatory cytokines.
• Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi), dietary supplements.
• Output forms: Capsules, tablets, powders, liquids.
• Recommended dosage: The dosage of probiotics is measured in a of the (colony -forming units). It is recommended to take 1-10 billion of the sqious one per day.
• Cautions: Probiotics are usually well tolerated, but in rare cases they can cause stomach disorder, bloating and gas formation in some people. People with a weakened immune system should take probiotics with caution.

3.7 beta-glucan

Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and cereals. They have immunostimulating properties, enhancing the activity of immune cells and the production of antibodies.

• The mechanism of action: Beta-glucans are associated with receptors on the surface of immune cells, such as macrophages and neutrophils, activating them and increasing their ability to absorb and destroy pathogens. They also stimulate the development of cytokines, substances that are involved in the regulation of the immune response. Beta-glucans improve the function of natural killers (NK cells) and enhance their ability to destroy infected and cancer cells.
• Sources: Yeast (Saccharmyces cerevisiae), mushrooms (Reishi, Shiitak, Metake), Oats, Barley.
• Output forms: Capsules, tablets, powders.
• Recommended dosage: It is recommended to take 50-500 mg of beta-glucans per day.
• Cautions: Beta-glucans are usually well tolerated, but in rare cases they can cause stomach disorder in some people.

Bad for immunity: Strengthening health. Part 4: Practical recommendations and the choice of dietary supplements

4.1 Assessment of individual needs

Before starting to take dietary supplements to strengthen immunity, it is important to evaluate your individual needs. Various factors, such as age, gender, lifestyle, state of health and diet, can affect the function of the immune system and the need for additional nutrients.

• Age: Older people often have a weakened immune system and may need additional doses of vitamins and minerals, such as vitamin D, vitamin C, zinc and selenium. Children and adolescents can also need additional nutrients, especially if they do not receive enough vitamins and minerals from food.
• Floor: Women are more prone to autoimmune diseases, so it can be useful to take dietary supplements that support the immune balance, such as vitamin D and probiotics.
• Life: People leading an unhealthy lifestyle, such as smoking, alcohol abuse, lack of sleep and chronic stress, may need additional nutrients to strengthen the immune system.
• Health status: People with chronic diseases, such as diabetes, cardiovascular diseases and cancer, can have a weakened immune system and need additional nutrients to support immunity.
• Diet: People who adhere to a restrictive diet or do not receive enough nutrients from food may need additional vitamins and minerals to maintain the immune system.

4.2 Consultation with a doctor

Before taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor can evaluate your health status, identify possible nutrient deficits and choose the most suitable dietary supplements to strengthen the immune system. He can also warn of possible interactions between dietary supplements and medicines.

4.3 Choosing high -quality dietary supplements

There are many dietary supplements on the market to strengthen immunity, but not all of them are equally high quality. When choosing dietary supplements, it should be