Overview of dietary supplements for immunity: reviews

Overview of dietary supplements for immunity: reviews

I. Introduction to the immunity and role of dietary supplements

1. What is immunity? Immunity is a complex biological system that protects the body from infections, diseases and other harmful effects. It includes many cells, tissues and organs working in agreement for recognition and neutralization of threats. There are two main types of immunity: congenital and acquired. Congenital immunity is the first line of protection, which acts quickly, but not specific. The acquired immunity develops over time in response to specific pathogens and provides longer and specific protection.

2. Factors affecting immunity. Many factors can affect the state of the immune system, including:

   • Age: The immune system weakens with age, which makes the elderly more susceptible to infections.
   • Nutrition: Insufficient nutrition, especially the deficiency of vitamins and minerals, can weaken the immune function.
   • Stress: Chronic stress can suppress the immune system.
   • Dream: The lack of sleep can reduce the activity of immune cells.
   • Physical activity: Moderate physical activity is useful for immunity, while excessive loads can weaken it.
   • Bad habits: Smoking and alcohol abuse have a negative effect on the immune system.
   • Environmental condition: Air and water pollution, the effects of toxic substances can weaken the immune system.
   • Diseases: Some diseases, such as HIV/AIDS, autoimmune diseases and cancer, can seriously disrupt the operation of the immune system.
   • Medicines: Some drugs, such as corticosteroids, can suppress immunity.
   • Genetics: A genetic predisposition can affect the strength of the immune system.

3. Biologically active additives (dietary supplements) as support for immunity. Bades are products designed to supplement the diet and containing vitamins, minerals, herbs, amino acids and other substances. They can be used to support the immune system, but are not drugs and are not intended for the treatment of diseases. It is important to understand that dietary supplements should be used in combination with a healthy lifestyle, including proper nutrition, sufficient sleep, regular physical exercises and stress management.

4. The importance of consulting a doctor. Before taking any dietary supplements, especially in the presence of chronic diseases or medication, it is necessary to consult a doctor. The doctor will be able to evaluate your health status, determine your individual needs and advise the most suitable and safe additives.

II. Key dietary supplements to support immunity: review and reviews

1. Vitamin C (ascorbic acid).

   • The role in the immunity: Vitamin C is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It also participates in the production and functioning of immune cells, such as leukocytes. Vitamin C helps to improve phagocytosis (absorption and destruction of pathogens), the synthesis of interferon (a substance that helps fight viral infections) and increase the level of antibodies.
   • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper, broccoli, spinach.
   • Forms of dietary supplement: Ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C.
   • Recommended dosage: 500-1000 mg per day.
   • Side effects: In large doses, the stomach, diarrhea can cause disorder.
   • Reviews:
     • Anna, 32 years: “I accept vitamin C during the cold, I feel that I am recovering faster. I prefer liposomal vitamin C, since it is better absorbed.”
     • Dmitry, 45 years old: “An ordinary ascorbic, but I drink all the time, especially in winter. It seems that it helps not to get sick.”
     • Elena, 28 years old: “After taking vitamin C, heartburn sometimes appears, so I drink it only during illness.”

2. Vitamin D (cholegalciferol).

   • The role in the immunity: Vitamin D plays an important role in the regulation of the immune system. It promotes the activation of T cells (cells that destroy infected cells) and modulates inflammatory processes. Vitamin D deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and certain types of cancer.
   • Sources: Sunlight (synthesized in the skin under the influence of sunlight), oily fish (salmon, tuna, sardines), egg yolk, mushrooms, enriched foods (milk, flakes).
   • Forms of dietary supplement: Vitamin D3 (cholecalciferol) is a preferred form, as it is better absorbed than vitamin D2 (ergocalciferol).
   • Recommended dosage: Depends on the level of vitamin D in the blood. It is usually recommended 1000-5000 IU per day. A blood test is needed to determine the optimal dosage.
   • Side effects: In large doses, hypercalcemia (increased level of calcium in the blood), nausea, vomiting, weakness can cause.
   • Reviews:
     • Maria, 35 years old: “I always had a low level of vitamin D. After the start of taking the additives I feel much better, I get less sick.”
     • Sergey, 50 years: “The doctor prescribed vitamin D, as they found a deficit. The test results improved.”
     • Olga, 40 years old: “I drink vitamin D all year round, especially in the winter, when there was little sun. I noticed that it became less a cold.”

3. Zinc.

   • The role in the immunity: Zinc is necessary for the development and functioning of immune cells, such as T cells, B cells and NK cells (natural killers). It also participates in the production of antibodies and regulates inflammatory processes. Zinc deficiency is associated with increased susceptibility to infections, slow healing of wounds and other health problems.
   • Sources: Red meat, poultry, seafood (oysters, crabs), legumes (beans, lentils), nuts, seeds, whole grain products.
   • Forms of dietary supplement: Zinc gluconate, zinc picolinate, zinc citrate, zinc acetate.
   • Recommended dosage: 15-30 mg per day.
   • Side effects: In large doses, can cause nausea, vomiting, disorder of the stomach, a decrease in copper levels.
   • Reviews:
     • Irina, 29 years old: “When I feel that I’m starting to get sick, I accept zinc, it usually helps to avoid a serious cold.”
     • Alexey, 48 years old: “Zinc helps well when healing wounds. I took it after surgery.”
     • Natalia, 37 years old: “I noticed that after the start of taking zinc, the condition of the skin and hair improved.”

4. Selenium.

   • The role in the immunity: Selenium is an antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the functioning of glutathionepexidase, an enzyme that plays an important role in protecting the body from oxidative stress. Selenium promotes the activation of immune cells and improves their ability to fight infections.
   • Sources: Brazilian nuts, seafood (tuna, cod, shrimp), meat, poultry, eggs, whole grain products.
   • Forms of dietary supplement: Seleenomeininin, sodium selenite.
   • Recommended dosage: 55-200 mcg per day.
   • Side effects: In large doses, can cause nausea, vomiting, diarrhea, hair loss, fragility of nails.
   • Reviews:
     • Svetlana, 42 years old: “I accept selenium to maintain immunity, especially in the winter.”
     • Vladimir, 55 years: “I heard that selenium is useful for the prevention of cancer, so I take it regularly.”
     • Tatiana, 31 year: “After taking Selena, she noticed an improvement in the condition of hair and nails.”

5. SOUTHINEAILA.

   • The role in the immunity: Echinacea is a plant drug that is traditionally used to strengthen the immune system. It contains active substances that stimulate the activity of immune cells, such as macrophages and NK cells. Echinacea can help reduce the duration and severity of colds.
   • Sources: The root and aboveground parts of the echinacea of ​​purple, echinacea of ​​narrow -leaved, echinacea is pale.
   • Forms of dietary supplement: Echinacea extract, tablets, capsules, tinctures, tea.
   • Recommended dosage: Depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
   • Side effects: In rare cases, allergic reactions, stomach disorder can cause.
   • Reviews:
     • Olga, 27 years old: “I accept Echinacea at the first signs of a cold, helps to cope with the disease faster.”
     • Igor, 39 years old: “Echinacea helps a lot from a runny nose and sore throat.”
     • Ekaterina, 45 years old: “I tried different drugs with Echinacea, there is an effect, but not always the same.”

6. Probiotics.

   • The role in the immunity: Probiotics are living microorganisms (usually bacteria) that benefit health when accepted in sufficient quantities. They improve the condition of intestinal microflora, which plays an important role in the immune system. About 70% of immune cells are in the intestines, so maintaining a healthy microflora is necessary for normal immunity. Probiotics help strengthen the barrier function of the intestine, prevent the penetration of pathogens into the body and stimulate the activity of immune cells.
   • Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi), probiotic additives.
   • Forms of dietary supplement: Capsules, tablets, powders, liquids.
   • The most common types of probiotics: Lactobacillus acidophilus, Bifidobacterium bifidum, Lactobacillus rhamnosus, Saccharomyces boulardii.
   • Recommended dosage: Depends on the strain and the number of bacteria. Follow the instructions on the packaging.
   • Side effects: At the beginning of the intake, bloating, gases, and discomfort in the abdomen can cause.
   • Reviews:
     • Anna, 34 years old: “After taking antibiotics, I always drink probiotics to restore the intestinal microflora.”
     • Dmitry, 47 years old: “Probiotics helped get rid of digestive problems and strengthen immunity.”
     • Elena, 29 years old: “I choose probiotics with different strains of bacteria to get maximum benefit.”

7. Beta-glucan.

   • The role in the immunity: Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants. They have immunomodulating properties, that is, they are able to stimulate the activity of immune cells. Beta-glucans activate macrophages, neutrophils and NK cells, improving their ability to fight infections.
   • Sources: Yeast, mushrooms (Reishi, Shiitaka, Metack), oats, barley.
   • Forms of dietary supplement: Capsules, tablets, powders.
   • Recommended dosage: 100-500 mg per day.
   • Side effects: In rare cases, it can cause stomach disorder.
   • Reviews:
     • Marina, 38 years old: “I take beta-glucans for the prevention of colds.”
     • Sergey, 52 years: “I heard that beta-glucans are useful for immunity, I decided to try.”
     • Olga, 41 years old: “I noticed that after the start of the reception of beta-glucanov began to hurt less often.”

8. Black Buzina (Sambucus Nigra).

   • The role in the immunity: Black bezine extract has antiviral and anti -inflammatory properties. It contains anthocyans, which are powerful antioxidants. Black elderberry extract can help reduce the duration and severity of influenza and colds.
   • Sources: Berries Black Berries.
   • Forms of dietary supplement: Syrup, capsules, tablets, candies.
   • Recommended dosage: Depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
   • Side effects: In rare cases, it can cause stomach disorder.
   • Reviews:
     • Ekaterina, 30 years: “Black elderberry syrup is always in my first -aid kit, it helps at the first signs of a cold.”
     • Ivan, 49 years old: “Black Black helps with cough and sore throat.”
     • Natalia, 35 years: “I give syrup of elderberry to black children with colds, it helps to recover faster.”

9. Astraagal (Astragalus Mambranaceus).

   • The role in the immunity: Astragal is a plant that is traditionally used in Chinese medicine to strengthen the immune system. It contains active substances that stimulate the activity of immune cells, such as macrophages and T cells. Astragal can help increase the body’s resistance to infections and improve the overall state of health.
   • Sources: Astragal root.
   • Forms of dietary supplement: Capsules, tablets, tinctures, tea.
   • Recommended dosage: Depends on the form of release and concentration of active substances. Follow the instructions on the packaging.
   • Side effects: In rare cases, it can cause stomach disorder, allergic reactions.
   • Reviews:
     • Olga, 43 years old: “I accept Astragal to maintain immunity, especially in the period of increased incidence.”
     • Andrey, 56 years: “I heard that Astragal is useful for the prevention of colds, so I take it regularly.”
     • Tatiana, 32 years: “After the start of taking Astragal, I feel more energetic and resistant to disease.”

10. Garlic (Allium sativum).

    • The role in the immunity: Garlic contains allicin, a compound that has antibacterial, antiviral and antifungal properties. Allicine stimulates the activity of immune cells, such as NK cells and macrophages, helping to fight infections. Garlic can also help reduce the risk of colds.
    • Sources: Fresh garlic, garlic powder, garlic oil, garlic additives.
    • Forms of dietary supplement: Capsules, tablets, garlic extract.
    • Recommended dosage: Depends on the form of the release and concentration of allicin. Follow the instructions on the packaging.
    • Side effects: It can cause unpleasant odor from the mouth, heartburn, and disorder of the stomach.
    • Reviews:
      • Svetlana, 28 years old: “I take garlic capsules for the prevention of colds, especially in winter.”
      • Dmitry, 51 years old: “I add garlic to food, I think that this helps to strengthen immunity.”
      • Elena, 37 years old: “Garlic helps well from a runny nose and sore throat.”

III. Combined dietary supplements for immunity

1. Description: Combined dietary supplements contain several ingredients that work synergically to support the immune system. They can contain vitamins, minerals, herbs and other substances that have immunomodulating properties.
2. Examples:
   • Vitamin C + zinc + vitamin D
   • Echinacea + vitamin C + probiotics
   • Black elderberry + zinc + vitamin C
3. Advantages: Convenience of admission, a comprehensive impact on the immune system.
4. Flaws: Side effects of several ingredients are possible, it is more difficult to determine which ingredient causes side effects.
5. Reviews:
   • Irina, 40 years: “I take a combined dietary supplement with vitamin C, zinc and vitamin D, I feel more protected from colds.”
   • Alexey, 53 years old: “Combined dietary supplements are convenient to use, you do not need to buy several separate additives.”
   • Natalia, 36 years: “I carefully read the composition of the combined dietary supplements to make sure that there are no allergens.”

IV. General recommendations for choosing and using dietary supplements for immunity

1. Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of chronic diseases or medication.
2. The choice of quality products: Buy dietary supplements from reliable manufacturers who have a good reputation and provide information about the quality and safety of their products. Pay attention to the availability of quality certificates (for example, GMP).
3. Reading labels: Read the labels carefully to find out the composition, dosage, contraindications and possible side effects.
4. Dosage compliance: Do not exceed the recommended dosage.
5. A combination with a healthy lifestyle: Bades should be used in combination with a healthy lifestyle, including proper nutrition, sufficient sleep, regular physical exercises and stress management.
6. Monitoring of the effect: Follow your well -being and pay attention to any side effects.
7. Individual approach: Choose dietary supplements that correspond to your individual needs and health status.

V. Legal aspects and regulation of dietary supplements

1. Bad status: Bades are not medicines and do not go through the same strict clinical trials as medicines.
2. Regulation: Bad regulation varies in different countries. In most countries, dietary supplements are regulated as food products, and not as medicines.
3. Marking requirements: Dad manufacturers are required to indicate the composition, dosage, contraindications and possible side effects on the labels.
4. Responsibility of manufacturers: Bad manufacturers are responsible for the safety and quality of their products.
5. Information of consumers: It is important that consumers are well informed about dietary supplements and understand their role and restrictions.

VI. Future studies in the field of dietary supplements for immunity

1. The need for additional research: It is necessary to conduct additional clinical studies to confirm the efficiency and safety of dietary supplements for immunity.
2. Study of action mechanisms: It is important to study the mechanisms of operation of dietary supplements on the immune system in order to understand how they work and how they can be used more efficiently.
3. Individual approach to the use of dietary supplements: It is necessary to develop individual approaches to the use of dietary supplements, given the genetic characteristics, health status and lifestyle of each person.
4. Search for new substances with immunomodulating properties: It is necessary to continue the search for new substances with immunomodulating properties that could be used to develop effective dietary supplements.
5. Development of new forms of prolonged dietary supplements: It is necessary to develop new forms of prolonged dietary supplements that would be more convenient to use and provide better assimilation of active substances.

VII. Alternative ways to strengthen immunity

1. Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grains and low -fat proteins, provides the body with the necessary nutrients to maintain the immune system.
2. Sufficient sleep: The lack of sleep can weaken the immune system. Try to sleep 7-8 hours a day.
3. Regular physical exercises: Moderate physical activity is useful for immunity. Try to play sports for at least 30 minutes a day.
4. Stress management: Chronic stress can suppress the immune system. Use stress control techniques, such as meditation, yoga, breathing exercises.
5. Refusal of bad habits: Smoking and alcohol abuse have a negative effect on the immune system.
6. Hygiene: Wash your hands regularly to prevent the spread of infections.
7. Vaccination: Vaccination helps to protect against certain infectious diseases.

VIII. Final remarks

The information presented in this article is exclusively introductory in nature and should not be considered as a replacement for consultation with a doctor. Before taking any dietary supplements, you need to consult a doctor to make sure that they are safe and suitable for you. Remember that dietary supplements are not medicines and are not intended for the treatment of diseases. They can be used to support the immune system, but are not replacing a healthy lifestyle.