Section 1: Understanding the immunity and the role of dietary supplement
1.1 Fundamentals of the immune system:
The immune system is a complex and multi -level mechanism that protects the body from pathogens (viruses, bacteria, fungi, parasites) and foreign substances. She includes:
- Inborn immunity: The first line of defense, providing an immediate but non -specific reaction to the invasion. Components of congenital immunity include physical barriers (skin, mucous membranes), phagocytes (neutrophils, macrophages), NK cells (natural killers) and a complement system.
- Acquired (adaptive) immunity: It develops over time and has the ability to memorize pathogens, providing more effective protection with re -contact. Adaptive immunity is divided into humoral (B-lymphocytes, antibodies) and cellular (T-lymphocytes).
1.2 Factors affecting immunity:
The effectiveness of the immune system depends on many factors:
- Age: Immunity weakens with age (immunostation). In children, the immune system has not yet been fully formed.
- Nutrition: The lack of nutrients (vitamins, minerals, proteins) weakens the immune function.
- Stress: Chronic stress suppresses immunity, increasing susceptibility to infections.
- Dream: The lack of sleep reduces the activity of immune cells.
- Physical activity: Moderate physical activity strengthens the immunity, while excessive loads can weaken it.
- Chronic diseases: Diabetes, cardiovascular diseases, autoimmune diseases and other chronic conditions can disrupt the immune function.
- Bad habits: Smoking and alcohol abuse weaken the immunity.
- Medicines: Some drugs (for example, corticosteroids) suppress the immune system.
- Environmental factors: Environmental pollution can negatively affect immunity.
- Microbiotic intestinal: Healthy intestinal microbiota plays an important role in maintaining immunity.
1.3 The role of dietary supplements in the support of immunity:
Biologically active additives (dietary supplements) can serve as an addition to a healthy lifestyle and nutrition, supporting the immune system. They contain vitamins, minerals, plant extracts and other substances that can have a positive effect on the immune function. It is important to understand that dietary supplements are not medicines and cannot cure diseases. They are designed to maintain health and prevention of diseases.
1.4 When it is worth considering the intake of dietary supplements for immunity:
Consider the reception of dietary supplements to maintain immunity in the following cases:
- Frequent colds: If you are often sick with colds, this may indicate weakened immunity.
- Chronic fatigue: Chronic fatigue can be a sign of impaired immune function.
- Unstable nutrition: If your diet does not contain enough vitamins and minerals, dietary supplements can help update the deficit.
- Recovery after illness: Bad can help restore immunity after illness.
- During periods of increased risk of diseases: During periods of flu epidemics and other infectious dietary supplements, dietary supplements can help strengthen immunity.
- Stress: During periods of increased stress dietary supplements, can help support the immune function.
- Age changes: With age, immunity is weakening, and dietary supplements can help support it.
- Accommodation in environmentally unfavorable areas: Environmental pollution can negatively affect immunity, and dietary supplements can help strengthen it.
Section 2: Key components of dietary supplements for immunity
2.1 Vitamin C (ascorbic acid):
- The mechanism of action: A powerful antioxidant protects cells from damage caused by free radicals. It stimulates the production and function of leukocytes (white blood cells) involved in the fight against infections. Promotes the development of interferon, protein with antiviral activity.
- Scientific research: Numerous studies confirm the positive effect of vitamin C on immunity. It reduces the duration and severity of colds.
- Recommended dosage: The recommended daily dose varies depending on age and health. It is usually recommended 500-1000 mg per day. During the period of the disease, the dosage can be increased to 2000 mg per day, dividing into several tricks.
- Sources: Citrus fruits, kiwi, bell pepper, broccoli, strawberries.
- Cautions: High doses of vitamin C can cause stomach disorder, diarrhea.
2.2 Vitamin D (cholegalciferol):
- The mechanism of action: Vitamin D plays an important role in the regulation of the immune system. It activates T-lymphocytes that play a key role in cellular immunity. Supports the function of macrophages that phagocytic pathogens. Participates in the production of antimicrobial peptides.
- Scientific research: Vitamin D deficiency is associated with an increased risk of infectious diseases, including respiratory infections. Taking vitamin D reduces the risk of acute respiratory infections.
- Recommended dosage: The recommended daily dose varies depending on the age, geographical position and level of vitamin D in the blood. It is usually recommended 2000-5000 IU (international units) per day. It is important to take a blood test to the level of vitamin D to determine the optimal dosage.
- Sources: Bold fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juice).
- Cautions: Excessive consumption of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), nausea, vomiting, weakness.
2.3 Zinc:
- The mechanism of action: Zinc is necessary for the normal function of immune cells, including T-lymphocytes, B-lymphocytes and NK cells. It participates in the process of phagocytosis, the destruction of pathogens. It has antioxidant properties. Supports the integrity of the mucous membranes, which are an important barrier to infections.
- Scientific research: Zinc reduces the duration and severity of colds. It is also effective in the prevention of pneumonia in children.
- Recommended dosage: The recommended daily dose is 8-11 mg for adults. During the period of the disease, the dosage can be increased to 25-40 mg per day.
- Sources: Oysters, red meat, poultry, beans, nuts, seeds.
- Cautions: High doses of zinc can cause nausea, vomiting, diarrhea, copper deficiency. Long -term reception of high doses of zinc is not recommended.
2.4 Selenium:
- The mechanism of action: Selenium is an important trace element necessary for the normal function of the immune system. It is involved in the production of glutathioneperoxidase, a powerful antioxidant that protects the cell from damage. Enhances the activity of NK cells. Supports the function of T-lymphocytes.
- Scientific research: Selenium deficiency is associated with an increased risk of infectious diseases and inflammatory processes. Selenium can increase antiviral immunity.
- Recommended dosage: The recommended daily dose is 55 μg for adults.
- Sources: Brazilian nuts, tuna, pork, beef, chicken, sunflower seeds.
- Cautions: Excessive selenium consumption can lead to selenosis, manifesting hair loss, brittle nails, nausea, fatigue.
2.5 Probiotics:
- The mechanism of action: Probiotics are living microorganisms, which, when taken in sufficient quantities, have a favorable effect on the health of the owner. They improve the composition of the intestinal microbiota, which plays an important role in immunity. Probiotics stimulate immune cells in the intestines, enhance the barrier function of the intestine, preventing the penetration of pathogens. They can also have an anti -inflammatory effect.
- Scientific research: Probiotics reduce the risk of catching colds and diarrhea caused by antibiotics. They can also alleviate the symptoms of allergies.
- Recommended dosage: The recommended dosage varies depending on the probiotic strain. It is usually recommended to take probiotics containing several billions of colony -forming units (CFUs) per day.
- Sources: Yogurt, kefir, quashcast, kimchi, misso.
- Cautions: In some people, probiotics can cause bloating, gases.
2.6 Plant extracts:
- SOUTINATEA: It stimulates the immune system, increases the activity of phagocytes. Reduces the duration and severity of colds. Recommended dosage: 300-500 mg Echinacea Extract 2-3 times a day.
- Black Buzina (Sambucus Nigra): It has antiviral properties, inhibits the reproduction of influenza viruses. Reduces the duration and severity of the symptoms of influenza. Recommended dosage: 15 ml of an elderberry syrup 3-4 times a day.
- Garlic: Contains allicin with antimicrobial and antiviral properties. Stimulates the immune system. It is recommended to use 1-2 cloves of garlic per day or take garlic extract.
- Ginger: It has anti -inflammatory and antioxidant properties. Improves blood circulation and warm the body. It is recommended to add ginger to tea or take ginger extract.
- Turmeric: Contains curcumin with anti -inflammatory and antioxidant properties. Supports the immune system. It is recommended to consume turmeric with black pepper to improve the absorption of curcumin.
2.7 Other components:
- Beta-glucan: Polysaccharides contained in mushrooms, yeast and grain crops. They stimulate the immune system, enhance the activity of macrophages and NK cells.
- Coenzim Q10 (COQ10): Antioxidant, protects cells from damage, participates in energy metabolism.
- Amino acids (L Lizin, L-lutamine): It is necessary for the normal function of immune cells.
Section 3: How to choose the right dietary supplement for immunity
3.1 Assessment of needs:
- Define your goals: What do you want to achieve when taking dietary supplements? To strengthen immunity in general, prevent colds, alleviate the symptoms of the disease, recover after the disease?
- Consider your age and health: Children, older people and people with chronic diseases may require different dietary supplements and dosages.
- Evaluate your diet: What vitamins and minerals are you lacking? Bad must supplement your diet, not replace it.
- Consult a doctor: The doctor can evaluate your health status and recommend the most suitable dietary supplements. It is especially important to consult a doctor if you have chronic diseases or you take medicines.
3.2 Studying the composition of dietary supplements:
- Pay attention to active ingredients: Make sure that dietary supplement contains the components that you need.
- Check the dosage: The dosage must comply with the recommended daily norms or the recommendations of the doctor.
- Study a list of excipients: Some dietary supplements may contain additives that are not suitable for you (for example, dyes, flavors, preservatives).
- Make sure there are no allergens: If you are allergic, check the list of ingredients for allergens (for example, gluten, lactose, soy).
3.3 The selection of the manufacturer:
- Choose a dietary supplement from well -known and trusted manufacturers: Give preference to manufacturers who have a good reputation and meet quality standards.
- Check the availability of quality certificates: Quality certificates (for example, GMP, ISO) confirm that the dietary supplement is produced in accordance with the established standards.
- Study consumer reviews: Consumer reviews can give an idea of the quality and effectiveness of dietary supplements.
3.4 Bad release form:
- Tablets: Convenient in use, but may contain excipients.
- Capsules: Easy to swallow, can contain more active ingredients than tablets.
- Liquids (syrups, solutions): It is easy to dose, suitable for children and people with difficulty swallowing.
- Powders: You can add to drinks or food, it is convenient to dose.
3.5 Price:
- The highest price does not always mean the best quality: Compare dietary supplements from different manufacturers, but do not choose the cheapest option.
- Pay attention to the ratio of price and quantity: Consider the number of capsules or tablets in the packaging and dosage of active ingredients.
3.6 Side effects and contraindications:
- Before the start of receiving dietary supplement, carefully read the instructions: Learn about possible side effects and contraindications.
- Consult a doctor if you have chronic diseases or you take medications: Some dietary supplements can interact with medicines.
- Start with a small dose: To check the tolerance of dietary supplements.
- Stop taking dietary supplements and consult a doctor if you have side effects.
3.7 Combination of dietary supplements:
- Do not take too many dietary supplements at the same time: This can lead to an overdose of vitamins and minerals or to undesirable interactions.
- Consult a doctor if you want to take several dietary supplements at the same time: The doctor can evaluate the compatibility of dietary supplements and recommend the optimal combination.
Section 4: Rules for taking dietary supplements to achieve the maximum effect
4.1 Compliance with the instructions:
- Carefully read the instructions for the use of dietary supplements.
- Strictly follow the recommended dosage and receiving frequency.
- Do not exceed the recommended dosage to avoid side effects.
4.2 Reception time:
- Some dietary supplements are better absorbed when you during meals, others are on an empty stomach.
- Vitamin C is better absorbed when taking food containing iron.
- Fat -soluble vitamins (A, D, E, K) are better absorbed when taking fatty foods.
- Probiotics are best taken on an empty stomach or between meals.
4.3 Duration of admission:
- The duration of admission of dietary supplements depends on your goals and health status.
- Some dietary supplements can be taken constantly, others in courses.
- Vitamin D is recommended to be taken constantly, especially in the winter season.
- Echinacea is not recommended to take more than 8 weeks in a row.
- Consult a doctor to determine the optimal duration of dietary supplement.
4.4 Dad storage:
- Keep a dietary supplement in a dry, cool place, protected from light and heat.
- Keep dietary supplements inaccessible to children.
- Do not use dietary supplement after expiration of the expiration date.
4.5 A combination with a healthy lifestyle:
- Reception of dietary supplements should be part of a healthy lifestyle, including a balanced diet, sufficient sleep, regular physical activity and stress management.
- Do not rely only on dietary supplement to maintain immunity.
Section 5: Alternative approaches to maintaining immunity
5.1 Balanced nutrition:
- Include a variety of fruits, vegetables, whole cereals, legumes, nuts and seeds in your diet.
- Use enough protein.
- Limit the consumption of sugar, processed products and trans fats.
5.2 Regular physical activity:
- Do with moderate physical activity of at least 150 minutes a week.
- Include aerobic exercises (walking, running, swimming) and strength exercises in your training.
5.3 Sufficient sleep:
- Sleep at least 7-8 hours a day.
- Observe sleep mode and go to bed and wake up at the same time every day.
- Create comfortable sleeping conditions (darkness, silence, cool temperature).
5.4 Stress management:
- Practice relaxation techniques (meditation, yoga, breathing exercises).
- Do what you like and bring pleasure.
- Spend time with your family and friends.
- Turn to the psychologist for help if you experience chronic stress.
5.5 Hygiene:
- Wash your hands with soap and water often.
- Avoid contact with sick people.
- Cover your mouth and nose with coughing and sneezing.
5.6 Vaccination:
- Timely make vaccinations from infectious diseases.
Section 6: myths and misconceptions about dietary supplements for immunity
6.1 “Bad is a panacea from all diseases.”
Bad are not medicines and cannot cure diseases. They are designed to maintain health and prevention of diseases.
6.2 “More the better.”
Exceeding the recommended dosage of dietary supplements can lead to side effects and will not improve their effectiveness.
6.3 “All dietary supplements are equally effective.”
The effectiveness of dietary supplements depends on the composition, quality of ingredients, manufacturer and individual characteristics of the body.
6.4 “Bad can replace a healthy diet.”
Bad cannot replace a balanced diet. They should be an addition to a healthy lifestyle.
6.5 “Bad is safe because they are natural.”
Natural ingredients can also cause side effects and interact with drugs.
6.6 “If dietary supplement helped my friend, he will help me.”
The effect of dietary supplements can vary depending on the individual characteristics of the body.
Section 7: Legislative regulation of dietary supplement
7.1 Bad status:
In most countries, dietary supplements are not adjusted as strictly as drugs.
7.2 Requirements for production and marking:
Dad manufacturers must comply with certain requirements for the production and labeling of products.
7.3 Responsibility of manufacturers:
Manufacturers are responsible for the safety and quality of their products.
7.4 Quality control:
Quality control of dietary supplements can be carried out by state bodies and independent organizations.
Section 8: dietary supplement for immunity for different age groups
8.1 Bad for children:
- Vitamin D: important for the growth and development of bones, as well as for immunity.
- Vitamin C: supports the immune system and protects against colds.
- Probiotics: improve digestion and strengthen immunity.
- The dosage of dietary supplements for children should be less than for adults.
- Before using dietary supplements in children, you need to consult a pediatrician.
8.2 Adult dietary supplement:
- Vitamin C: a powerful antioxidant supports the immune system.
- Vitamin D: regulates the immune function, especially important in the winter season.
- Zinc: It is necessary for the normal operation of immune cells.
- Selenium: enhances antioxidant protection and supports immunity.
- Probiotics: improve digestion and strengthen immunity.
8.3 Bad for the elderly:
- Vitamin D: strengthens the bones and supports immunity.
- Vitamin B12: It is necessary for the normal operation of the nervous system and hematopoiesis.
- Calcium: strengthens bones and prevents osteoporosis.
- Probiotics: improve digestion and strengthen immunity.
- Omega-3 fatty acids: support the health of the heart and brain.
- Older people often need a higher dosage of vitamin D.
Section 9: Dad for immunity in certain conditions
9.1 Dad for immunity under stress:
- Vitamin C: a powerful antioxidant, protects the cells from damage caused by stress.
- B vitamins B: necessary for the normal operation of the nervous system and reducing the level of stress.
- Magnesium: reduces stress levels and improves sleep quality.
- Adaptogens (Rhodiola Pink, Ashvaganda): They help the body adapt to stress.
9.2 Dad for immunity in autoimmune diseases:
- Vitamin D: regulates the immune function and can reduce the activity of autoimmune processes.
- Omega-3 fatty acids: have anti-inflammatory properties.
- Probiotics: improve the condition of the intestinal microbiots and can reduce inflammation.
- Before using dietary supplements in autoimmune diseases, you need to consult a doctor.
9.3 Diet for immunity in diabetes:
- Vitamin D: supports the immune function and can improve blood sugar.
- Zinc: It is necessary for the normal operation of immune cells and the regulation of blood sugar.
- Chrome: improves insulin sensitivity.
- Probiotics: improve the condition of the intestinal microbiots and can reduce inflammation.
- Before using dietary supplements in diabetes, you need to consult a doctor.
Section 10: Practical tips for choosing and using dietary supplements
- Holding a health diary: Write down which dietary supplements you accept, in what dosage and what effects you observe. This will help you track the effectiveness of dietary supplements and identify possible side effects.
- Search for reliable sources of information: Do not trust unverified sources of information about dietary supplements. Look for information on the sites of medical organizations, scientific journals and from specialists in the field of healthcare.
- Constant training: Follow new research and developments in the field of dietary supplements. This will help you make more conscious decisions on the selection and application of dietary supplements.
- Feel free to ask questions: If you have questions about dietary supplements, do not hesitate to ask them to the doctor, pharmacist or nutritionist.
- Remember that dietary supplement is not a magic tablet: They can be useful for maintaining immunity, but are not replacing a healthy lifestyle.
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