Dietary supplements to strengthen immunity: complete guidance
Section 1: What is immunity and how does it work?
Immunity is a complex system that protects the body from pathogens (viruses, bacteria, fungi, parasites) and other harmful substances. It includes many organs, cells and molecules that work together to recognize and neutralize threats.
1.1. Types of immunity:
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Inborn immunity: This is the first line of protection with which we are born. He is nonspecific and reacts to any pathogens. Congenital immunity includes physical barriers (skin, mucous membranes), cells (macrophages, neutrophils, NK cells) and molecules (complement, interferons).
- Physical barriers: The skin, mucous membranes, cilia in the respiratory tract, gastric juice, saliva and tears prevent the penetration of pathogens into the body.
- Cells of congenital immunity:
- Macrophages: Seeing and digesting pathogens and cellular garbage (phagocytosis) are absorbed and digested. They also activate other immune cells, secreting cytokines.
- Neutrophils: The most common blood blood cells in the blood. They quickly migrate to the place of infection and destroy pathogens by phagocytosis and isolation of antimicrobial substances.
- NK cells (natural killers): Destroy infected cells and tumor cells, secreting toxic substances.
- Dendritic cells: The antigens (fragments of pathogens) are captured and represent them to T-cells, activating adaptive immunity.
- Congenital immunity molecules:
- Complement: The cascade of proteins, which destroy pathogens, stimulate inflammation and opon (cover) pathogens, facilitating their phagocytosis.
- Interferon: Proteins that are produced in response to a viral infection. They inhibit viruses replication and activate other immune cells.
- Cytokines: Signal molecules that regulate the immune response. They can cause inflammation, activate immunity cells and suppress the immune response.
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Adaptive immunity: This type of immunity develops throughout life in response to specific pathogens. It is more specific and forms immunological memory, allowing the body to respond faster and more efficiently to repeated infections. Adaptive immunity includes B cells and T cells.
- B cells: They produce antibodies that are associated with antigens on the surface of pathogens, neutralizing them or facilitating their destruction.
- T-cells:
- T-highpers (CD4+): They help B-cells to produce antibodies and activate other immune cells.
- Cytotoxic T cells (CD8+): Destroy infected cells, recognizing antigens presented on the surface of these cells.
- Regulatory T cells (Treg): The immune response is suppressed, preventing autoimmune reactions and excessive inflammation.
1.2. Factors affecting immunity:
Many factors can affect immunity, including:
- Age: The immune system weakens with age (immunostation).
- Genetics: Some people are genetically predisposed to more strong or weak immunity.
- Nutrition: The lack of nutrients (vitamins, minerals, proteins) can weaken the immunity.
- Stress: Chronic stress suppresses the immune system.
- Dream: The lack of sleep reduces immunity.
- Physical activity: Moderate physical activity strengthens the immunity, and excessive training can weaken it.
- Smoking and drinking alcohol: These habits weaken the immune system.
- Chronic diseases: Diabetes, cardiovascular diseases, autoimmune diseases and HIV can weaken the immunity.
- Medicines: Some drugs (corticosteroids, immunosuppressants) can suppress the immune system.
- Vaccination: Vaccines help the immune system to produce antibodies against specific pathogens, protecting from infections.
- Intestinal microbia: Healthy intestinal microbia plays an important role in maintaining immunity.
1.3. Signs of weakened immunity:
Signs of weakened immunity may include:
- Frequent infections (colds, flu, herpes).
- Long -term recovery after infections.
- Increased susceptibility to opportunistic infections (infections that usually do not cause diseases in people with normal immunity).
- Chronic fatigue.
- Inflammatory diseases.
- Slow healing of wounds.
- Problems with the gastrointestinal tract.
Section 2: Bades to strengthen immunity: review and mechanisms of action.
Biologically active additives (dietary supplements) can be useful in maintaining and strengthening immunity, especially in conditions of nutrient deficiency or increased risk of infections. However, it is important to remember that dietary supplements are not a replacement for a healthy lifestyle, a balanced diet and vaccination. Always consult a doctor before taking any dietary supplements.
2.1. Vitamin C (ascorbic acid):
- The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also participates in the production of collagen necessary to maintain the health of the skin and mucous membranes, which are physical barriers that prevent the penetration of pathogens. Vitamin C stimulates the activity of neutrophils and macrophages, enhances the products of interferons and improves the function of T cells.
- Indications: Prevention and treatment of colds, strengthening immunity, protection against oxidative stress.
- Dosage: The recommended daily dose of vitamin C is 75-90 mg for adults. During periods of increased risk of infections, the dose can be increased to 500-1000 mg per day, divided into several tricks.
- Cautions: High doses of vitamin C can cause stomach disorder, diarrhea and the formation of kidney stones in some people.
2.2. Vitamin D (calciferol):
- The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It activates the genes involved in the immune response, stimulates the products of antimicrobial peptides (for example, Katelicidin), enhances the function of macrophages and regulates the activity of T cells. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer.
- Indications: Prevention and treatment of vitamin D deficiency, strengthening immunity, prevention of respiratory infections, supporting the health of bones and muscles.
- Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units) for adults. For people with vitamin D deficiency, higher doses that the doctor should prescribe are required.
- Cautions: High doses of vitamin D can cause hypercalcemia (increased blood calcium in the blood), which can lead to nausea, vomiting, weakness and damage to the kidneys.
2.3. Zinc:
- The mechanism of action: Zinc is necessary for the normal functioning of the immune system. It is involved in the development and activation of immune cells (T cells, B cells, NK cells), regulates the products of cytokines and has antioxidant properties. Zinc deficiency weakens the immune response and increases the risk of infections.
- Indications: Prevention and treatment of zinc deficiency, strengthening immunity, reducing the duration of colds, wound healing.
- Dosage: The recommended daily dose of zinc is 8-11 mg for adults. During periods of increased risk of infections, the dose can be increased to 25-50 mg per day, but not more than a few weeks.
- Cautions: High doses of zinc can cause stomach disorder, nausea, vomiting and reducing the level of copper in the body. A long -term use of high doses of zinc can lead to copper deficiency, which can cause neurological problems.
2.4. Selenium:
- The mechanism of action: Selenium is an important trace element that is involved in the work of antioxidant enzymes (for example, glutathioneperoxidase) that protect the cells from damage to free radicals. Selenium is also necessary for the normal functioning of the immune system, it enhances the activity of the NK cells, stimulates antibodies and regulates the activity of T cells.
- Indications: Prevention and treatment of selenium deficiency, strengthening immunity, protection against oxidative stress, support for thyroid health.
- Dosage: The recommended daily dose of selenium is 55 mcg for adults.
- Cautions: High doses of selenium can cause nausea, vomiting, diarrhea, hair loss, nail damage and neurological problems (selenosis).
2.5. SOUTINATEA:
- The mechanism of action: Echinacea stimulates the immune system, increasing the amount and activity of leukocytes (especially macrophages and NK cells), enhances interferons and has anti-inflammatory properties.
- Indications: Prevention and treatment of colds, strengthening immunity, reducing the duration of respiratory infections.
- Dosage: The dosage of echinacea varies depending on the form of release (capsules, tincture, extract). Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: Echinacea can cause allergic reactions in some people. It is not recommended for people with autoimmune diseases.
2.6. Probiotics:
- The mechanism of action: Probiotics are living microorganisms (bacteria and yeast) that benefit health when they are consumed in sufficient quantities. They support a healthy intestinal microbia, which plays an important role in the regulation of the immune system. Probiotics improve the function of the intestinal barrier, preventing the penetration of pathogens into the body, stimulate the products of antimicrobial substances, enhance the activity of immune cells and regulate inflammatory processes.
- Indications: Strengthening immunity, improving digestion, prevention and treatment of diarrhea associated with antibiotics, reducing symptoms of irritable intestine (SPK).
- Dosage: The dosage of probiotics varies depending on the strain and the product. Pay attention to the number of colony -forming units (CFUs) on the dose. Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: Probiotics are usually well tolerated, but some people can cause bloating, gas formation or diarrhea.
2.7. Beta-glucan:
- The mechanism of action: Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants. They stimulate the immune system, activating macrophages, NK cells and other immune cells. Beta-glucans improve the ability of immune cells to recognize and destroy pathogens, enhance the products of cytokines and have anti-inflammatory properties.
- Indications: Strengthening immunity, prevention of respiratory infections, supporting health of the cardiovascular system.
- Dosage: The dosage of beta-glucans varies depending on the source and product. Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: Beta-glucans are usually well tolerated, but some people can cause stomach disorder.
2.8. Garlic:
- The mechanism of action: Garlic contains allicin, a compound that has antimicrobial, antiviral and antifungal properties. Allicine stimulates the immune system, enhances the activity of NK cells, stimulates cytokine products and has antioxidant properties.
- Indications: Prevention and treatment of colds, strengthening immunity, reducing blood pressure, improving cholesterol.
- Dosage: You can use fresh garlic (1-2 cloves per day) or take additives with garlic. Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: Garlic can cause stomach disorder, heartburn and unpleasant odor from the mouth. It can interact with some drugs (for example, with anticoagulants).
2.9. Ginger:
- The mechanism of action: Ginger contains gingerol, a compound that has anti -inflammatory, antioxidant and antimicrobial properties. Ginger stimulates the immune system, enhances the activity of immune cells, stimulates cytokine products and can help alleviate the symptoms of colds and influenza.
- Indications: Relief of the symptoms of colds and influenza, strengthening immunity, reducing nausea, relief of pain in arthritis.
- Dosage: You can use fresh ginger (in tea, soups, dishes) or take additives with ginger. Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: Ginger can cause stomach disorder, heartburn and interact with some drugs (for example, with anticoagulants).
2.10. Turmeric (curcumin):
- The mechanism of action: Turmeric contains curcumin, a compound that has powerful anti -inflammatory, antioxidant and immunomodulating properties. Kurkumin regulates the activity of immune cells, stimulates antibodies and can help protect against chronic diseases.
- Indications: Strengthening immunity, reducing inflammation, relief of pain in arthritis, protection against chronic diseases.
- Dosage: You can use turmeric as a spice or take additives with turmeric. For better absorption, it is recommended to use turmeric with black pepper (pipin). Follow the instructions on the packaging or recommendations of the doctor.
- Cautions: Kurkumin can cause stomach disorder in some people.
Section 3: How to choose dietary supplements to strengthen immunity?
The choice of dietary supplements to strengthen immunity requires an attentive approach. It is important to consider the following factors:
- Individual needs: Determine which nutrients may not be enough for you based on your diet, lifestyle and health status.
- Quality product: Choose dietary supplements from reliable manufacturers who test their products for cleanliness, efficiency and safety. Look for products certified by independent organizations (for example, NSF International, USP).
- Output form: Bades are available in various forms (capsules, tablets, powders, liquids). Choose a form that is most convenient for you.
- Dosage: Follow the instructions on the packaging or recommendations of the doctor. Do not exceed the recommended dose.
- Interactions with drugs: Consult a doctor to make sure that dietary supplements do not interact with any medicines that you take.
- Side effects: Learn about the possible side effects of dietary supplements that you plan to accept.
- Price: Compare dietary supplements from different manufacturers. Not always the most expensive product is the best.
Section 4: The importance of a healthy lifestyle to maintain immunity.
Bades can be a useful addition to a healthy lifestyle, but they are not a replacement for the basic principles of maintaining immunity:
- Balanced nutrition: Use a variety of products rich in vitamins, minerals, antioxidants and fiber. Include fruits, vegetables, whole grain products, legumes, nuts, seeds, fish and low -fat meat in your diet.
- Regular physical activity: Do with moderate physical activity at least 30 minutes a day, most days of the week.
- Sufficient sleep: Try to sleep 7-8 hours a day.
- Stress management: Use relaxation techniques (meditation, yoga, breathing exercises) to control stress.
- Refusal of smoking and restriction of alcohol use: Smoking and alcohol abuse weaken the immune system.
- Regular hand washing: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.
- Vaccination: Regularly vaccinated in accordance with the doctor’s recommendations.
- Maintaining a healthy weight: Obesity and insufficient weight can weaken the immune system.
- Avoiding contact with sick people: Try to avoid contact with people who have signs of infectious diseases.
- Maintaining a healthy intestinal microbioma: Use products rich in fiber and probiotics.
Section 5: Bad for children: features and warnings.
Reception of dietary supplements by children requires special caution. Before taking any dietary supplements, the child needs to consult a pediatrician.
5.1. Important considerations:
- Safety: Make sure the dietary supplement is safe for children and is suitable for their age.
- Dosage: Strictly observe the dosage recommended by the pediatrician or indicated on the package.
- Output form: Select the output form that is convenient for the child (for example, chewing tablets, syrups).
- Quality product: Choose dietary supplements from reliable manufacturers who test their products for cleanliness, efficiency and safety.
- Interactions with drugs: Tell the doctor about all the medicines that the child takes to avoid interactions.
5.2. Bades that can be useful for children:
- Vitamin D: It is especially important for children who are not enough in the sun.
- Vitamin C: It can help reduce the duration of colds.
- Zinc: It is necessary for the normal development and functioning of the immune system.
- Probiotics: They can help improve digestion and strengthen immunity.
5.3. Cautions:
- Do not give children dietary supplements intended for adults.
- Do not exceed the recommended dose.
- Follow the possible side effects.
- Do not use dietary supplements as a replacement for a healthy diet.
Section 6: Bad for the elderly: Features and recommendations.
Elderly people are more vulnerable to infections due to the weakening of the immune system (immunostation). Bades can help maintain immunity in the elderly, but it is important to consider features and recommendations.
6.1. Important considerations:
- Health status: Consider all chronic diseases and medicines that an elderly person takes.
- Interactions with drugs: Consult a doctor to make sure that dietary supplements do not interact with any medicines.
- Safety: Choose dietary supplements from reliable manufacturers who test their products for cleanliness, efficiency and safety.
- Dosage: Strictly observe the dosage recommended by the doctor or indicated on the package.
6.2. Bades that can be useful for the elderly:
- Vitamin D: Often there is a deficit in older people, especially in those who are little in the sun.
- Vitamin B12: It is necessary for the normal function of the nervous system and blood formation.
- Zinc: It can help strengthen immunity and accelerate wound healing.
- Selenium: It is important for the work of antioxidant enzymes.
- Probiotics: They can help improve digestion and strengthen immunity.
- Calcium: It is important for bones health.
6.3. Recommendations:
- Start with low doses and gradually increase them, if necessary.
- Follow the possible side effects.
- Regularly visit a doctor to control the health status.
- Do not use dietary supplements as a replacement for a healthy diet and lifestyle.
Section 7: Scientific research and evidence of the effectiveness of dietary supplements for immunity.
The effectiveness of dietary supplements to strengthen immunity is the subject of scientific research. Some dietary supplements, such as vitamin C, vitamin D, zinc and probiotics, have scientific evidence of effectiveness in certain situations, for example, in the prevention and treatment of colds or in support of immunity in people with a deficiency of nutrients.
However, it is important to critically evaluate the information and take into account that the results of research can be contradictory or limited. Not all dietary supplements have sufficient scientific evidence of effectiveness. Always consult a doctor before taking any dietary supplements.
7.1. Examples of scientific research:
- Vitamin C: Studies have shown that the intake of vitamin C can reduce the duration and severity of colds, especially in people involved in intense physical exercises.
- Vitamin D: Studies have shown that vitamin D deficiency is associated with an increased risk of respiratory infections, and vitamin D intake can help reduce this risk.
- Zinc: Studies have shown that zinc intake can reduce the duration of colds, especially if you start taking within 24 hours after the appearance of symptoms.
- Probiotics: Studies have shown that probiotics can help strengthen immunity and reduce the risk of respiratory infections, especially in children.
7.2. The importance of critical thinking:
When evaluating information about dietary supplements for immunity, it is important to consider:
- Source of information: The information provided by the manufacturers of dietary supplements may be biased.
- Type of research: Randomized controlled studies (RCTs) are considered the most reliable.
- Sample size: Studies with a large sample size are usually more reliable.
- Research methodology: It is important to evaluate how well the study was conducted.
- Conflicting results: If the results of different studies contradict each other, it is necessary to conduct further research.
Section 8: Conclusion: Integrative approach to strengthening immunity.
Maintaining strong immunity requires an integrated approach, which includes a healthy lifestyle, a balanced diet, stress management and, if necessary, intake of dietary supplements. Bades can be a useful addition to a healthy lifestyle, but they are not a replacement for the basic principles of maintaining immunity. Always consult a doctor before taking any dietary supplements. The key is an individual approach and a conscious choice based on your needs and recommendations of specialists.