Dietary supplement to support immunity in the cold season

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Dietary supplements to support immunity in the cold season: full guide for choosing and applying

Section 1: Immunity and the C WeCEP season: relationship and mechanisms

The cold season is a period of increased activity of respiratory viruses, such as rhinoviruses, coronaviruses (not Covid-19), influenza viruses and adenoviruses. The immune system is a complex complex of cells, tissues and organs that protect the body from pathogens. The effectiveness of the immune response directly determines the susceptibility to colds and the severity of their course.

  • How do viruses work? Respiratory viruses penetrate the body mainly through the mucous membranes of the nose, mouth and eyes. They are attached to the cells of the epithelium of the respiratory tract and begin to replicate using cellular resources for the production of new viral particles. This process leads to damage to cells and the release of inflammatory mediators, which causes symptoms of colds: runny nose, cough, sore throat, fever and weakness.

  • Immune response to a viral infection: The immune response includes congenital and acquired immunity. Congenital immunity is the first line of protection, including physical barriers (mucous membranes), phagocytes (cells that absorb pathogens), NK cells (natural killers that destroy infected cells) and a compile system (a cascade of proteins that enhance inflammation and destroy pathogens). The acquired immunity develops in response to a specific pathogen and includes T-lymphocytes (cellular killers and headers, coordinating the immune response) and B lymphocytes (producing antibodies that neutralize viruses).

  • Factors affecting immunity in the cold season: The effectiveness of the immune system depends on many factors, including:

    • Age: The immune system of children has not yet been fully formed, and in older people it weakens.
    • Nutrition: The deficiency of nutrients, such as vitamins C, D, A, E, zinc and selenium, can weaken the immune system.
    • Stress: Chronic stress suppresses immune functions.
    • Dream: The lack of sleep is violated by the immune response.
    • Physical activity: Moderate physical activity strengthens the immunity, and excessive – can weaken.
    • Chronic diseases: Some diseases, such as diabetes, cardiovascular diseases and autoimmune disorders, can weaken the immune system.
    • Taking drugs: Some drugs, such as corticosteroids, suppress immunity.
    • The condition of the intestinal microbiots: A healthy intestinal microbiota plays an important role in the regulation of the immune system.
    • Bad habits: Smoking and alcohol abuse weaken the immunity.

  • How can diet be helped? Bades (biologically active additives) can support the immune system, providing the body with the necessary nutrients and biologically active compounds. It is important to understand that dietary supplements are not medicines and cannot cure a cold. They are designed to maintain health and strengthen immunity.

Section 2: Vitamin C: powerful antioxidant and immunity stimulator

Vitamin C (ascorbic acid) is a water -soluble vitamin that plays a key role in the immune function. It is a powerful antioxidant that protects the cells from damage caused by free radicals.

  • Vitamin C action mechanisms in immunity:

    • Stimulation of the production of leukocytes: Vitamin C enhances the proliferation and activity of leukocytes, including neutrophils, lymphocytes and phagocytes, which play an important role in the fight against infections.
    • Improving the function of phagocytes: Vitamin C increases the ability of phagocytes to absorb and destroy pathogens.
    • Increase in interferon products: Interferon is a protein with antiviral activity. Vitamin C stimulates interferon products, enhancing protection against viral infections.
    • Participation in the synthesis of collagen: Collagen is necessary to maintain the integrity of the barriers of the mucous membranes, which are the first line of protection against infections. Vitamin C is involved in the synthesis of collagen, strengthening the barriers.
    • Antioxidant Protection: Vitamin C neutralizes free radicals that form in the process of an immune response, preventing damage to cells and tissues.

  • Vitamin C dosage to maintain immunity: The recommended daily dose of vitamin C for adults is 75-90 mg. During increased incidence of colds, the dose can be increased to 200-500 mg per day. In some cases, on the recommendation of a doctor, the dose can be increased to 1000 mg per day. It is important to remember that vitamin C is a water -soluble vitamin, so its excess is excreted from the body in the urine.

  • Forms of vitamin C: Vitamin C is available in various forms, including:

    • Ascorbic acid: The most common and affordable form of vitamin C.
    • Sodium Ascorbat: Less acidic form of vitamin C, suitable for people with a sensitive stomach.
    • Calcium ascorbate: Another neutral form of vitamin C, containing calcium.
    • Liposomal vitamin C: Vitamin C, enclosed in liposomes, which increases its bioavailability.
    • Vitamin C with bioflavonoids: Bioflavonoids – plant pigments that enhance the effect of vitamin C.

  • Sources of vitamin C: Vitamin C is contained in many fruits and vegetables, including:

    • Citrus fruits (oranges, lemons, grapefruits)
    • Kiwi
    • Strawberry
    • Black currant
    • Rose hip
    • Bulgarian pepper
    • Broccoli
    • Brussels sprouts

  • Precautions and contraindications: Vitamin C is usually well tolerated, but in high doses can cause side effects, such as diarrhea, nausea and abdominal pain. Vitamin C is contraindicated in:

    • Individual intolerance
    • Thrombophlebs
    • Diabetes mellitus (a doctor’s consultation is required)
    • Hemochromatosis (excessive accumulation of iron in the body)
    • Urolithiasis (a doctor’s consultation is required)

Section 3: Vitamin D: immunity regulator and protection against respiratory infections

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of the immune system and maintaining bones. Vitamin D is synthesized in the skin under the influence of sunlight, and also enters the body with food and dietary supplements.

  • Vitamin D action mechanisms in immunity:

    • Activation of immune cells: Vitamin D activates macrophages and T-lymphocytes, increasing their ability to fight infections.
    • Regulation of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin and defensins that destroy pathogens.
    • Reduced inflammation: Vitamin D helps to regulate an inflammatory response, preventing its excessive activation, which can lead to tissue damage.
    • Strengthening the barriers of the mucous membranes: Vitamin D helps maintain the integrity of the barriers of the mucous membranes, preventing the penetration of pathogens into the body.

  • Vitamin D deficiency and risk of respiratory infections: Vitamin D deficiency is widespread, especially in the winter months, when sunlight is not enough. Studies show that vitamin D deficiency is associated with an increased risk of development of respiratory infections, including influenza and colds.

  • Vitamin D dosage to maintain immunity: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). For people with vitamin D deficiency, the dose can be increased to 1000-2000 IU per day, under the supervision of a doctor. For children, the dosage of vitamin D is determined by the pediatrician.

  • Vitamin D forms: Vitamin D is available in two main forms:

    • Vitamin D2 (ergocalciferol): It is produced by mushrooms and plants.
    • Vitamin D3 (cholecalciferol): It is synthesized in human skin under the influence of sunlight and is found in animal products. Vitamin D3 is considered a more effective form of vitamin D.

  • Sources of vitamin D: Vitamin D is contained in a small number of food, including:

    • Fat fish (salmon, tuna, herring)
    • Egg yolk
    • Beef liver
    • Enriched products (milk, yogurt, breakfast flakes)

  • Precautions and contraindications: Vitamin D is usually well tolerated, but in high doses can cause side effects, such as nausea, vomiting, constipation, weakness and heart rhythm. Vitamin D is contraindicated in:

    • Individual intolerance
    • Hypervitaminosis D (excessive content of vitamin D in the body)
    • Hypercalcemia (increased level of calcium in the blood)
    • Sarcoidosis
    • Tuberculosis
    • Chronic renal failure (a doctor’s consultation is required)

Section 4: Zinc: a trace element necessary for the immune function

Zinc is an important trace element that plays a key role in the immune system. It participates in many processes, including the development and functioning of immune cells, DNA and RNA synthesis, as well as protecting cells from oxidative stress.

  • The mechanisms of zinc action in immunity:

    • Development and functioning of immune cells: Zinc is necessary for the normal development and functioning of lymphocytes, neutrophils and NK cells, which play an important role in the fight against infections.
    • Regulation of inflammation: Zinc helps to regulate an inflammatory response, preventing its excessive activation, which can lead to tissue damage.
    • Antioxidant Protection: The zinc is part of the enzyme superoxidsmutase, which is a powerful antioxidant that protects the cells from damage caused by free radicals.
    • Support for the integrity of the barriers of the mucous membranes: Zinc helps to maintain the integrity of the barriers of the mucous membranes, preventing the penetration of pathogens into the body.
    • Antiviral activity: Zinc has antiviral activity against some viruses, including rhinoviruses that cause a cold.

  • Zinc deficiency and risk of respiratory infections: Zinc deficiency can weaken the immune system and increase the risk of respiratory infections.

  • Zinc dosage to maintain immunity: The recommended daily zinc dose for adults is 8-11 mg. During increased incidence of colds, the dose can be increased to 15-25 mg per day. For children, zinc dosage is determined by a pediatrician. It is important not to exceed the recommended dose of zinc, since its excess can lead to side effects, such as nausea, vomiting and diarrhea.

  • Forms of zinc: Zinc is available in various forms, including:

    • Zinc Gluconate: A well -absorbed form of zinc.
    • Zinc Citrate: Another well -absorbed form of zinc.
    • Zinc picolinat: It is considered one of the best forms of zinc in terms of bioavailability.
    • Zinc oxide: Less well -absorbed zinc form.
    • Qing sulfate: Often used in drugs.

  • Sources of zinc: Zinc is contained in many foods, including:

    • Red meat
    • Bird
    • Seafood (oysters, crabs)
    • Legumes (beans, lentils)
    • Nuts (cashews, almonds)
    • Seeds (pumpkin seeds)
    • Whole grain products

  • Precautions and contraindications: Zinc is usually well tolerated, but in high doses it can cause side effects, such as nausea, vomiting, diarrhea, abdominal pain and a decrease in appetite. Zinc can interact with some drugs such as antibiotics and diuretics. Zinc is contraindicated in:

    • Individual intolerance
    • Wilson’s disease (copper exchange violations)
    • Taking some drugs (a doctor’s consultation is required)

Section 5: Selenium: Antioxidant and Immunomodulator

Selenium is a trace element that is an important component of many enzymes involved in the antioxidant protection and regulation of the immune system.

  • The mechanisms of selenium action in immunity:

    • Antioxidant Protection: Selenium is part of glutathioneperoxidase, an enzyme that protects the cells from damage caused by free radicals.
    • Regulation of the immune response: Selenium affects the function of lymphocytes and other immune cells, enhancing their ability to fight infections.
    • Antiviral activity: Selenium can strengthen the antiviral immune response, especially in relation to influenza viruses.

  • Selena deficiency and the risk of respiratory infections: Selena deficiency can weaken the immune system and increase the risk of respiratory infections.

  • Selena dosage to maintain immunity: The recommended daily dose of selenium for adults is 55 μg. In the period of increased incidence of colds, the dose can be increased to 100-200 mcg per day. For children, the dosage of selenium is determined by a pediatrician. It is important not to exceed the recommended dose of selenium, since its excess can lead to side effects, such as nausea, vomiting, hair loss and damage to the nervous system.

  • Selena forms: Selenium is available in various forms, including:

    • Selenomethumentin: The organic form of selenium, well absorbed by the body.
    • Sodium selenite: The inorganic form of selenium, also absorbed by the body.
    • Selenocysteine: Amino acid containing selenium.

  • Sources of Selena: Selenium is contained in many foods, including:

    • Brazil nut
    • Seafood (tuna, cod, shrimp)
    • Meat (beef, pork, poultry)
    • Eggs
    • Whole grain products
    • Sunflower seeds

  • Precautions and contraindications: Selenium is usually well tolerated, but in high doses it can cause side effects, such as nausea, vomiting, hair loss, fragility of nails and damage to the nervous system. Selenium is contraindicated in:

    • Individual intolerance
    • Selehenosis (Selena’s poisoning)

Section 6: Echinacea: Plant immunomodulator

Echinacea – a genus of plants of the Astrov family, traditionally used to strengthen the immune system and prevent colds.

  • Echinacea mechanisms in immunity:

    • Stimulation of immune cells: Echinacea stimulates the activity of macrophages, NK cells and T-lymphocytes, increasing their ability to fight infections.
    • Increase increase: Interferon: Echinacea stimulates the production of interferon, protein with antiviral activity.
    • Anti -inflammatory action: Echinacea has anti -inflammatory properties, reducing the severity of the symptoms of colds.
    • Antimicrobial activity: Echinacea has antimicrobial activity against some bacteria and viruses.

  • Studies of Echinacea’s effectiveness: Studies of the effectiveness of echinacea with colds give conflicting results. Some studies show that echinacea can reduce the duration and severity of the symptoms of colds, while others do not detect a significant effect.

  • Echinacea dosage: The dosage of echinacea depends on the shape of the release (capsules, tablets, tinctures) and a specific product. It is important to follow the instructions on the packaging.

  • Echinacea forms: Echinacea is available in various forms, including:

    • Capsules and tablets: Contain Echinacea extract.
    • Tinctures: Alcohol extracts of echinacea.
    • Tea: Tea with Echinacea.
    • Juice: Juice from fresh leaves of Echinacea.

  • Precautions and contraindications: Echinacea is usually well tolerated, but in some cases it can cause side effects, such as allergic reactions, nausea and abdominal pain. Echinacea is contraindicated in:

    • Individual intolerance
    • Autoimmune diseases (rheumatoid arthritis, systemic lupus erythematosus)
    • Progressive systemic diseases (tuberculosis, leukemia)
    • HIV infection
    • Pregnancy and breastfeeding (a doctor’s consultation is required)

Section 7: Probiotics: intestinal health – strong immunity

Probiotics are living microorganisms, which, when entering the body, have a beneficial effect on health, in particular, on the immune system. Most of the immune cells are in the intestines, so the health of the intestinal microbiota plays an important role in the regulation of the immune response.

  • The mechanisms of the action of probiotics in the immunity:

    • Strengthening the barrier of the intestinal mucosa: Probiotics contribute to strengthening the barrier of the intestinal mucosa, preventing the penetration of pathogens into the bloodstream.
    • Competition with pathogenic microorganisms: Probiotics compete with pathogenic microorganisms for nutrients and attachments to the intestinal mucosa, suppressing their growth and reproduction.
    • Stimulation of immune cells: Probiotics stimulate the activity of immune cells, such as macrophages, T-lymphocytes and B-lymphocytes, increasing their ability to fight infections.
    • Increase in antibodies: Probiotics stimulate the production of antibodies that neutralize pathogens.
    • Regulation of inflammation: Probiotics help to regulate an inflammatory response, preventing its excessive activation, which can lead to tissue damage.

  • The choice of probiotics to maintain immunity: It is important to choose probiotics containing bacteria strains that have proven their effectiveness in strengthening the immune system. Such strains include:

    • Lactobacillus rhamnosus GG
    • Lactobacillus acidophilus
    • Bifidobacterium lactis
    • Bifidobacterium bifidum

  • Dosage Probiotic: The dosage of probiotics is measured in a of the (colony -forming units). To maintain immunity, it is recommended to take probiotics containing at least 1-10 billion in a day.

  • Sources of probiotics: Probiotics are contained in enzyme products, such as:

    • Yogurt
    • Kefir
    • Sauerkraut
    • Kimchi
    • Mission

  • Precautions and contraindications: Probiotics are usually well tolerated, but in some cases side effects can cause side effects, such as bloating, gas formation and diarrhea. Probiotics are contraindicated in:

    • Individual intolerance
    • Severe immunodeficiency states (a doctor’s consultation is required)
    • Taking immunosuppressive drugs (a doctor’s consultation is required)

Section 8: Other dietary supplements to support immunity

In addition to vitamins, minerals and probiotics, there are other dietary supplements that can support the immune system in the cold season.

  • Beta-glucan: Polysaccharides contained in the cell walls of bacteria, fungi and yeast. Beta-glucans stimulate the activity of immune cells, such as macrophages and NK cells.

  • Collostum (Colostrum): The first milk produced by mammals after childbirth. Belarusily rich in antibodies, growth factors and other biologically active substances that support the immune system.

  • Small Andrographis (Andrographis Paniculata): The plant used in Ayurvedic medicine. Andrographis has anti -inflammatory and antiviral properties and can help reduce the duration and severity of the symptoms of colds.

  • Black Buzina (Sambucus Nigra): Berries of black elderberry contain antioxidants and have antiviral properties. Black elderberry extract can help reduce the duration and severity of the symptoms of influenza.

  • N-Acetylcistein (NAC): Amino acid, which is the predecessor of glutathione, a powerful antioxidant. NAC also has mucolytic properties, diluting sputum and facilitating cough.

Section 9: How to choose the right and use dietary supplements for immunity

  • Consultation with a doctor: Before taking any dietary supplements for immunity, you need to consult a doctor, especially if you have chronic diseases or you take drugs.

  • The choice of quality products: Choose dietary supplements from reliable manufacturers who adhere to quality standards and test their products. Pay attention to the availability of quality certificates (for example, GMP).

  • Study of the composition: Carefully study the composition of dietary supplements to make sure that they contain the necessary nutrients and do not contain harmful additives.

  • Dosage compliance: Follow the recommended dosage indicated on the packaging. Do not exceed the dose, as this can lead to side effects.

  • Accounting for individual characteristics: Consider your individual characteristics, such as age, gender, state of health and the presence of allergies, when choosing dietary supplements.

  • A combination with a healthy lifestyle: Bades are not a replacement for a healthy lifestyle. To maintain strong immunity, you need to eat right, just sleep, regularly engage in physical activity and avoid stress.

  • Evaluation of effectiveness: Evaluate the effectiveness of dietary supplements after several weeks of admission. If you have not noticed improvement, consult your doctor.

Section 10: Maintaining immunity: integrated approach

Bades can be a useful addition to an integrated approach to maintaining immunity in the cold season. However, do not rely only on dietary supplements. It is important to adhere to a healthy lifestyle, which includes:

  • Proper nutrition: Balanced diet, rich in fruits, vegetables, whole grain products and low -fat protein.
  • Sufficient sleep: 7-8 hours of sleep every night.
  • Regular physical activity: Moderate physical activity, such as walking, running, swimming or yoga.
  • Reducing stress: Relaxation practices such as meditation, yoga or breathing exercises.
  • Hygiene: Regular washing of hands with soap and water, especially after visiting public places.
  • Vaccination: Vaccination against influenza and other infections.
  • Avoiding smoking and alcohol abuse.
  • Maintaining a healthy intestinal microbiota: The use of probiotics and prebiotics.

The combination of dietary supplements with a healthy lifestyle will help strengthen the immune system and reduce the risk of getting a cold in the season of increased incidence. It is important to remember that dietary supplements are not a panacea and cannot replace a consultation with a doctor.

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