Immunity and dietary supplements: when they are necessary

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Immune system: Fundamentals and functions

The immune system is a complex and multi -level complex of organs, tissues, cells and molecules designed to protect the body from foreign agents, such as bacteria, viruses, fungi, parasites, toxins and even their own mutated cells (cancer cells). Her main task is to recognize “her” and “alien”, destroy “alien” and maintain balance.

Immunity can be divided into two main categories: congenital and acquired.

• Inborn immunity: This is the first line of defense of the body. It is non -specific, that is, it reacts to a wide range of pathogens the same. Congenital immunity includes physical barriers (skin, mucous membranes), chemical barriers (gastric juice, saliva), cellular components (phagocytes, NK cells) and inflammatory processes. Fagocytes, for example, absorb and destroy bacteria, and NK cells (natural killers) destroy infected or tumor cells. Inflammation is an important process that helps to isolate and destroy pathogens, and also helps healing tissues.

• Acquired immunity: This type of immunity develops over time when the body encounters certain pathogens. It is specific, that is, it reacts to a specific pathogen. The acquired immunity is divided into humoral and cellular. Humoral immunity is mediated by b-lymphocytes that produce antibodies-proteins specifically associated with antigens (molecules on the surface of pathogens) and neutralizing them or facilitating their destruction by phagocytes. Cellular immunity is mediated by T-lymphocytes that are of different types: cytotoxic T-lymphocytes (destroy infected cells) and T-highpers (help b-lymphocytes and cytotoxic T-lymphocytes). The acquired immunity has immunological memory, which means that in a second collision with the same pathogen, the immune response will be faster and stronger, which helps to prevent the development of the disease. Vaccination is just based on this principle – it introduces the body to a weakened or killed pathogen to form immunological memory without the development of the disease.

Disorders in the work of the immune system can lead to various diseases such as autoimmune diseases (when the immune system attacks the body’s own tissues), immunodeficiency (when the immune system cannot effectively fight infections) and allergies (when the immune system reacts excessively to harmless substances).

Factors affecting immunity

The state of the immune system depends on many factors, both internal and external. Understanding these factors is important to maintain healthy immunity.

• Age: The immune system is the most strong at a young age. With age, immunity weakens, which is associated with a decrease in the quantity and activity of immune cells, a decrease in the function of the thymus (the organ where T-lymphocytes ripen) and the deterioration of immunological memory. Children also have an immense immune system, which makes them more susceptible to infections.

• Genetics: A genetic predisposition plays a role in the functioning of the immune system. Some people are more prone to autoimmune diseases or immunodeficiency due to certain genetic mutations. For example, genetic factors play an important role in the development of allergic diseases.

• Nutrition: A balanced and good nutrition is critical for maintaining healthy immunity. The lack of certain nutrients, such as vitamins A, C, D, E, B6, B12, folic acid, zinc, selenium and iron, can weaken the immune function. For example, vitamin D deficiency is associated with an increased risk of infectious diseases, and zinc deficiency can worsen the function of phagocytes.

• Stress: Chronic stress has a negative effect on the immune system. It can suppress the function of immune cells, increase susceptibility to infections and slow down the healing of wounds. Stress causes the release of cortisol, hormone, which can suppress the immune function.

• Dream: The lack of sleep weakens immunity. During sleep, the body produces cytokines, proteins that regulate the immune response. The lack of sleep reduces the production of cytokines and worsens the function of immune cells.

• Physical activity: Moderate physical activity strengthens the immunity. It improves blood circulation, stimulates the activity of immune cells and reduces inflammation. However, excessive physical activity can suppress the immune function.

• Environmental factors: Environmental pollution, the effects of toxins and radiation can negatively affect the immune system. For example, air pollution is associated with an increased risk of respiratory infections.

• Microbiotic intestinal: The intestinal microbiota, consisting of trillions of bacteria, viruses and fungi, plays an important role in the regulation of the immune system. A healthy microbiota helps to maintain the barrier function of the intestine, stimulates the activity of immune cells and produces beneficial substances, such as short -chain fatty acids. Dysbacteriosis (violation of the composition of microbiota) can weaken the immune function and increase susceptibility to infections.

• Medicines: Some drugs, such as corticosteroids and immunosuppressors, can suppress the immune system. They are used to treat autoimmune diseases and to prevent organs rejection after transplantation, but they can also increase the risk of infections.

When is it necessary to consider support for immunity using dietary supplements?

Biologically active additives (dietary supplements) can be useful for maintaining immunity in certain situations when the body experiences an increased need for certain nutrients or when the immune system is weakened. However, it is important to understand that dietary supplements are not a replacement for a healthy lifestyle and a balanced diet. Before starting to take any dietary supplements, you need to consult a doctor.

• Confirmed deficiency of nutrients: If blood tests show a deficiency of certain vitamins or minerals, such as vitamin D, zinc or iron, then taking dietary supplements containing these substances can help restore the normal level and support the immune function. For example, in people living in the northern regions with insufficient sunlight, vitamin D deficiency is often observed, and they may be recommended to take additives with vitamin D.

• Chronic diseases: People with chronic diseases such as diabetes, cardiovascular diseases or autoimmune diseases often have weakened immunity and may need additional support. In such cases, dietary supplements with antioxidant and anti-inflammatory properties, such as curcumin, resveratrol or omega-3 fatty acids, can be useful.

• Elderly age: Older people, as a rule, have weakened immunity and increased susceptibility to infections. They can be recommended to dietary supplements with vitamin D, vitamin B12, zinc and selenium to maintain immune function.

• Intensive physical activity: Professional athletes and people involved in intensive physical activity may experience a temporary decrease in immunity after training. They can be useful to dietary supplements with glutamine, vitamin C and vitamin E to maintain immune function and recovery after training.

• Stress situations: During stressful situations, such as exams, work with high loads or periods of personal shocks, the immune system can be weakened. In such cases, dietary supplements with adaptogens, such as Rodiola Pink or Ashvagand, which help the body adapt to stress and support the immune function.

• Seasonal fluctuations: In the winter months, when there are fewer sunlight and people spend more time in closed rooms, the risk of respiratory infections increases. During this period, dietary supplements with vitamin C, vitamin D and zinc can be useful to maintain immune function.

• Recovery after illness: After the disease, especially infectious, the body takes time to restore the immune function. During this period, dietary supplements with probiotics, vitamins and minerals can be useful to maintain the immune function and restore the intestinal microbiots.

Review of popular dietary supplements to support immunity

There are many dietary supplements that are positioned as means to maintain immunity. It is important to carefully study the scientific evidence of the effectiveness and safety of each dietary supplement before starting its reception. Here is a review of some of the most popular dietary supplements to support immunity:

• Vitamin C: Vitamin C is a powerful antioxidant that plays an important role in the immune function. It supports the function of phagocytes, stimulates the production of interferon (protein that protects cells from viral infection) and promotes wound healing. Some studies show that vitamin C intake can reduce the duration and severity of a cold, although other studies do not confirm this effect. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Taking high doses of vitamin C (more than 2000 mg per day) can cause side effects, such as diarrhea and stomach disorder.

• Vitamin D: Vitamin D plays an important role in the regulation of the immune system. It supports the function of T-lymphocytes and B lymphocytes, and also stimulates the production of antimicrobial peptides. Vitamin D deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and cancer. The recommended daily dose of vitamin D is 600 IU (international units) for adults. Taking high doses of vitamin D (more than 4000 IU per day) can cause side effects, such as nausea, vomiting and weakness.

• Zinc: Zinc is necessary for the normal functioning of immune cells. It supports the function of phagocytes, NK cells and T-lymphocytes. Zinc deficiency can weaken the immune function and increase susceptibility to infections. Some studies show that zinc intake can reduce the duration and severity of a cold. The recommended daily dose of zinc is 8 mg for women and 11 mg for men. Taking high doses of zinc (more than 40 mg per day) can cause side effects, such as nausea, vomiting and diarrhea.

• Selenium: Selenium is an antioxidant that plays an important role in the immune function. It supports the function of immune cells and protects them from damage to free radicals. Selena deficiency can weaken the immune function and increase susceptibility to infections. The recommended daily dose of selenium is 55 mcg for adults. Reception of high doses of selenium (more than 400 mcg per day) can cause side effects, such as nausea, vomiting and hair loss.

• Probiotics: Probiotics are living microorganisms that benefit the owner’s health when consumed in adequate quantities. They support the health of the intestinal microbiots, which plays an important role in the regulation of the immune system. Probiotics can improve the barrier function of the intestine, stimulate the activity of immune cells and produce beneficial substances, such as short -chain fatty acids. Some studies show that the intake of probiotics can reduce the risk of respiratory infections and improve the function of the immune system in children and the elderly. The choice of probiotics should be based on specific needs and strains that proved their effectiveness.

• SOUTINATEA: Echinacea is a herbaceous plant that is traditionally used to treat colds and other respiratory infections. It is believed that echinacea stimulates the activity of immune cells and has antiviral properties. However, scientific evidence of Echinacea’s effectiveness is contradictory. Some studies show that the intake of echinacea can reduce the duration and severity of the cold, while other studies do not confirm this effect. Echinacea is not recommended for people with autoimmune diseases.

• Black Buzina (Sambucus Nigra): Black bezine extract is known for its antiviral properties. Studies have shown that it can reduce the duration and severity of the flu. Buzina contains anti -oxidines with antioxidant and anti -inflammatory properties. Bozine’s taking can be useful during the period of flu epidemics and other respiratory infections.

• Beta-glucan: Beta-glucans are polysaccharides that are found in the cell walls of bacteria, fungi and plants. They have immunomodulating properties, that is, they can stimulate or suppress the immune system depending on the context. Beta-glucans are associated with receptors on immune cells, thus activating them and enhancing their function. Reception of beta-glucans can increase resistance to infections and improve the function of the immune system.

• Astragal: Astragal is a herbaceous plant that is used in traditional Chinese medicine to strengthen the immune system. It is believed that astral stimulates the activity of immune cells and has antiviral properties. Some studies show that the intake of astragalus can improve the function of the immune system in people with weakened immunity.

Risks and warnings when using dietary supplements for immunity

Reception of dietary supplements to support immunity can be useful in certain situations, but it is important to consider risks and warnings.

• Interaction with drugs: Some dietary supplements can interact with drugs, which can lead to undesirable side effects or reduce the effectiveness of drugs. For example, vitamin K can reduce the effectiveness of anticoagulants, and St. John’s wort can interact with antidepressants. It is important to inform the doctor about all the dietary supplements before starting taking new drugs.

• Side effects: Some dietary supplements can cause side effects such as nausea, vomiting, diarrhea, allergic reactions or headaches. It is important to observe the recommended dosage and stop taking dietary supplements if any side effects occur.

• Quality and safety: The quality and safety of dietary supplements are not always guaranteed. Bades are not subject to the same strict regulation as medicines, and some manufacturers may not comply with quality standards. It is important to choose dietary supplements from reliable manufacturers who undergo an independent quality test.

• Incorrect self -diagnosis and self -medication: You can not use dietary supplements to self -medicate serious diseases. If you have any health problems, you need to consult a doctor for diagnosis and treatment. Bades can be useful for maintaining immunity, but they are not replacing medical care.

• Excessive expectations: It is not worth expecting that dietary supplements will instantly strengthen immunity and protect against all diseases. Bades can be useful as an addition to a healthy lifestyle, but they are not a magic pill. It is important to adhere to a balanced diet, engage in physical activity, sprinkle and avoid stress to maintain healthy immunity.

• The risk of an overdose: Taking high doses of some vitamins and minerals can be dangerous to health. For example, an overdose of vitamin A can cause damage to the liver, and an overdose of iron can cause poisoning. It is important to observe the recommended dosage and not exceed the upper permissible limit of consumption of vitamins and minerals.

• Allergic reactions: Some dietary supplements may contain allergens such as gluten, lactose, soy or nuts. It is important to carefully study the composition of the dietary supplement and avoid reception if you are allergic to any of its components.

Examples from life and scientific research

• Case 1: An elderly person with a deficiency of vitamin D. Petr Ivanovich, 75 years old, addressed the doctor with complaints of frequent colds and general weakness. A blood test showed a deficiency of vitamin D. The doctor prescribed him a vitamin D intake at a dose of 2000 IU per day. A few months later, Peter Ivanovich noted an improvement in well -being, he began to hurt less and feel more energetic. This is an example of how to add vitamin D deficiency can improve the immune function in the elderly.

• Case 2: A athlete with weakened immunity after intense training. Anna, 28 years old, a professional swimmer, often hurt colds after competitions and intensive training. The doctor recommended her intake of glutamine, amino acids, which plays an important role in the immune function. After the start of taking glutamine, Anna began to get sick less often and recover faster after training. This is an example of how the intake of glutamine can support the immune function in athletes experiencing intense physical exertion.

• Scientific research: the effect of probiotics on the frequency of respiratory infections in children. The meta-analysis of several clinical studies, published in the journal Pediatrics, showed that the intake of probiotics reduces the frequency of respiratory infections in children by 47% and reduces the duration of the disease by 1.1 days. This confirms that probiotics can be useful to maintain immune function in children and reduce the risk of respiratory diseases. (King S, et al. Effectivence of Probiotics on comon Acute Childhouse Infections: A Systematic Review and Meta-Aanalysis. Pediatrics. 2014 (3): E624-35.)

• Scientific research: the influence of vitamin C on the duration of a cold. Kokhrain’s review (Cochrane Review) studies of vitamin C on a cold showed that regular intake of vitamin C does not prevent colds in the general population, but can slightly reduce the duration and severity of the symptoms. However, this effect is more pronounced in people who are subjected to strong physical exertion, such as marathons. (Hemilä H, Chalker E. Vitamin C for Preventing and Treating the Common Cold. Cochrane Database Syst Rev. 2013 jan 31; (1): CD000980.

Strategies to maintain healthy immunity without the use of dietary supplements

In most cases, a healthy lifestyle is the best way to maintain an immune function without the need to receive dietary supplements.

• Balanced nutrition: Adhere to a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limit the consumption of processed products, sugar and saturated fats. Include products rich in vitamins and minerals in your diet, such as citrus fruits (vitamin C), carrots (vitamin A), nuts and seeds (vitamin E), as well as seafood (selenium).

• Regular physical activity: Do with moderate physical activity of at least 150 minutes a week. It can be walking, running, swimming, cycling or any other types of activity that you like.

• Sufficient sleep: Try to sleep at least 7-8 hours a day. Dream plays an important role in the regulation of the immune system.

• Stress management: Find the ways of managing stress, such as yoga, meditation, walking in nature or communication with friends and relatives.

• Refusal of smoking: Smoking weakens the immune system and increases the risk of infectious diseases.

• Moderate alcohol consumption: Excessive alcohol consumption suppresses the immune function.

• Regular hand washing: Frequent washing of hands with soap and water helps to prevent the spread of infections.

• Vaccination: Vaccination is an effective way to protect against infectious diseases. Follow the recommendations of a vaccination doctor.

• Maintaining a healthy intestinal microbiota: Use products rich in fiber, such as fruits, vegetables, whole grain products and legumes. Fiber is food for beneficial bacteria in the intestines. You can also use fermented products, such as yogurt, kefir, sauerkraut and kimchi that contain probiotics.

• Avoiding contact with sick people: If possible, avoid contact with people who have symptoms of respiratory infections.

The importance of consulting a doctor

Before starting to take any dietary supplements to support immunity, you need to consult a doctor. The doctor can evaluate your health status, identify possible nutrient deficits and give recommendations about which dietary supplements can be useful in your case. The doctor can also warn about possible interactions of dietary supplements with drugs and side effects. Self -medication can be dangerous to health.

Integrative approach to maintaining immunity

Maintaining healthy immunity requires an integrated approach, which includes a healthy lifestyle, a balanced diet, stress management and, if necessary, taking dietary supplements under the supervision of a doctor. It is important to remember that dietary supplements are not a replacement for a healthy lifestyle, but only with an addition to it. An integrative approach allows us to most effectively support the immune function and reduce the risk of diseases.