The best dietary supplement to strengthen immunity: a full health support guide

The immune system is a complex network of cells, tissues and organs that protects the body from pathogens, such as bacteria, viruses, fungi and parasites. A strong immune system is able to effectively recognize and destroy these threats, preventing the development of diseases. However, many factors, including stress, improper nutrition, lack of sleep and environmental pollution, can weaken the immune system, making the body more susceptible to infections.

In the modern world, when the pace of life is constantly accelerating, and the impact of negative factors becomes more and more tangible, maintaining strong immunity becomes a priority. Along with a healthy lifestyle, balanced nutrition and regular physical exercises, biologically active additives (dietary supplements) can become a valuable tool in strengthening the immune system.

In this article, we will examine in detail the best dietary supplements to strengthen immunity, their action, indications for use, contraindications, and also give recommendations for choice and application.

Vitamins: Key players in immune defense

Vitamins play a crucial role in maintaining the normal operation of the immune system. They participate in various biochemical processes necessary for the activation and functioning of immune cells. The lack of certain vitamins can significantly weaken the immunity and increase the risk of infectious diseases.

1. Vitamin C (ascorbic acid): powerful antioxidant and immunity stimulator

Vitamin C is one of the most famous and widely used vitamins to strengthen immunity. It has powerful antioxidant properties, protecting the cells from damage by free radicals, which can weaken the immune system. In addition, vitamin C stimulates the production and activity of immune cells, such as lymphocytes and phagocytes that play a key role in the fight against infections.

The mechanism of action: Vitamin C is involved in the synthesis of the collagen necessary to maintain the integrity of the skin and mucous membranes, which are the first lines of protecting the body from pathogens. It also enhances the production of interferons, proteins that help fight viral infections. In addition, vitamin C has anti -inflammatory properties, contributing to a faster restoration of the body after illness.
Indications for use:
- Prevention and treatment of colds and influenza.
- Strengthening immunity during periods of increased risk of infection.
- Support for the immune system for chronic diseases.
- Protection against oxidative stress.
Contraindications:
- Individual intolerance to vitamin C.
- Renal failure.
- Hemochromatosis (hereditary disease characterized by excessive accumulation of iron in the body).
- Thrombophlebitis (inflammation of the vein wall with the formation of a thrombus).
Dosage: The recommended daily dose of vitamin C is 75-90 mg for adults. During periods of illness or with increased risk of infection, the dose can be increased to 500-1000 mg per day. It is important to remember that the excess of vitamin C can cause stomach disorder and other side effects.
Output forms: Vitamin C is available in various forms, including tablets, capsules, powders and chewing sweets. The most preferable forms with prolonged release are most preferable, which ensure the gradual intake of vitamin C into the body during the day.

2. Vitamin D: immune function regulator

Vitamin D, also known as “solar vitamin”, plays an important role in regulating the immune function. It participates in the activation of immune cells, such as T-lymphocytes that are necessary to combat infections. Vitamin D deficiency is associated with an increased risk of development of respiratory infections, autoimmune diseases and other health problems.

The mechanism of action: Vitamin D binds to vitamin D (VDR) receptors, which are present on the surface of many immune cells. This binding triggers a cascade of biochemical reactions that affect the activity of immune cells. Vitamin D promotes the differentiation of monocytes to macrophages that absorb and destroy pathogens. It also regulates the production of cytokines, proteins that play an important role in the immune response.
Indications for use:
- Prevention and treatment of vitamin D. deficiency.
- Strengthening immunity, especially in the autumn-winter period.
- Support for the immune system in autoimmune diseases.
- Reducing the risk of respiratory infections.
Contraindications:
- Individual intolerance to vitamin D.
- Hypercalcemia (increased blood calcium levels).
- Hypervitaminosis D (excess of vitamin D in the body).
- Renal failure.
Dosage: The recommended daily dose of vitamin D depends on the age, state of health and level of vitamin D in the blood. Adults are usually recommended to take 600-800 IU vitamin D per day. In case of vitamin D deficiency, the dose can be increased to 2000-4000 IU per day under the supervision of a doctor.
Output forms: Vitamin D is available in the form of drops, tablets and capsules. The most preferable form of vitamin D3 (cholecalciferol), which is better absorbed by the body.

3. Vitamin E (Tokoferol): Cell protection from oxidative stress

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals are formed in the body as a result of metabolic processes and the effects of negative environmental factors. They can damage cell membranes, DNA and other important components of cells, weakening the immune system. Vitamin E neutralizes free radicals, preventing their destructive action.

The mechanism of action: Vitamin E is built into cell membranes, protecting them from lipid oxidation, the main component of membranes. It also participates in the regulation of the activity of immune cells, such as T-lymphocytes and B-lymphocytes, which play a key role in the immune response.
Indications for use:
- Protection against oxidative stress.
- Strengthening immunity.
- Support for the health of the skin and hair.
- Prevention of cardiovascular diseases.
Contraindications:
- Individual intolerance to vitamin E.
- Blood coagulation disorders.
- Reception of anticoagulants (drugs liquefying blood).
Dosage: The recommended daily dose of vitamin E is 15 mg for adults. In some cases, the dose can be increased to 400-800 IU per day under the supervision of a doctor.
Output forms: Vitamin E is available in the form of capsules, tablets and oils. The most preferable natural form of vitamin E (d-alpha-tocopherol), which is better absorbed by the body than a synthetic form (DL-alpha-tocopherol).

4. Vitamin A (retinol): maintaining the integrity of the mucous membranes

Vitamin A plays an important role in maintaining the integrity of the mucous membranes that lift the respiratory tract, the gastrointestinal tract and other organs. The mucous membranes are the first lines of protecting the body from pathogens. Vitamin A contributes to the formation and maintenance of healthy mucous membranes, preventing the penetration of infections into the body.

The mechanism of action: Vitamin A is involved in the differentiation of epithelial cells that form the mucous membranes. It also contributes to the production of mucin, the main component of mucus, which moisturizes and protects the mucous membranes from damage. In addition, vitamin A is involved in the regulation of the activity of immune cells, such as T-lymphocytes and B-lymphocytes.
Indications for use:
- Maintaining the health of the mucous membranes.
- Strengthening immunity.
- Support for the health of the eyes.
- Prevention of vitamin A.
Contraindications:
- Individual intolerance to vitamin A.
- Pregnancy (in high doses).
- Liver diseases.
Dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important to remember that the excess of vitamin A can be toxic.
Output forms: Vitamin A is available in the form of capsules, tablets and oils. You can also get vitamin A from food, such as liver, carrots, pumpkin and spinach.

5. B vitamins B: Support for energy exchange and immune function

B vitamins play an important role in the energy exchange and maintaining the normal operation of the nervous system. They also participate in the regulation of immune function. The lack of vitamins of group B can weaken the immunity and increase the risk of infectious diseases.

Vitamin B6 (Pyridoxin): Participates in the synthesis of antibodies and other immune proteins.
Vitamin B12 (cobalamin): It is necessary for the normal functioning of immune cells, especially T-lymphocytes.
Folic acid (vitamin B9): Participates in the synthesis of DNA and RNA necessary for the growth and division of immune cells.
Indications for use:
- Strengthening immunity.
- Support for energy metabolism.
- Support for the nervous system.
- Prevention of deficiency of vitamins of group B.
Contraindications:
- Individual intolerance to B vitamins B.
Dosage: Recommended daily doses of B vitamins depend on age, health and diet. It is important to consult a doctor to determine the optimal dosage.
Output forms: B vitamins are available in the form of tablets, capsules and injections. You can also get group B vitamins from food, such as meat, fish, eggs, dairy products, whole grains and green vegetables.

Minerals: essential components of the immune system

Minerals, like vitamins, are indispensable components of the immune system. They participate in various biochemical processes necessary for the activation and functioning of immune cells. The deficiency of certain minerals can significantly weaken the immunity and increase the risk of infectious diseases.

1. Zinc: key mineral for immune function

Zinc plays an important role in the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells (natural killers). It is involved in the synthesis of DNA and RNA necessary for the growth and division of immune cells. Zinc also has antioxidant properties, protecting the cells from damage to free radicals.

The mechanism of action: Zinc is involved in the regulation of the activity of many enzymes that are necessary for the functioning of immune cells. It also contributes to the development of cytokines, proteins that play an important role in the immune response. In addition, zinc has antiviral properties, suppressing the reproduction of some viruses.
Indications for use:
- Strengthening immunity.
- Prevention and treatment of colds and influenza.
- Support for the immune system for chronic diseases.
- Acceleration of wound healing.
Contraindications:
- Individual intolerance to zinc.
- Renal failure.
- Wilson’s disease (hereditary disease characterized by a violation of copper metabolism).
Dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. During periods of illness or with increased risk of infection, the dose can be increased to 25-40 mg per day. It is important to remember that an excess of zinc can cause stomach disorder and other side effects.
Output forms: Zinc is available in various forms, including tablets, capsules, loafers and solutions. The most preferable form of zinc with good bioavailability, such as zinc picoline, zinc citrate and zinc gluconate.

2. Selenium: powerful antioxidant and immunomodulator

Selenium is a powerful antioxidant that protects the cells from damage by free radicals. It also participates in the regulation of immune function. Selenium is necessary for the normal functioning of immune cells, such as T-lymphocytes, B-lymphocytes and NK cells.

The mechanism of action: Selenium is part of selenoproteins, enzymes that have antioxidant properties. Selenoproteins protect the cells from damage by free radicals, which can weaken the immune system. Selenium also participates in the regulation of the production of cytokines, proteins, which play an important role in the immune response.
Indications for use:
- Protection against oxidative stress.
- Strengthening immunity.
- Support for thyroid health.
- Prevention of cardiovascular diseases.
Contraindications:
- Individual intolerance to selenium.
- Selenosis (excess selenium in the body).
Dosage: The recommended daily dose of selenium is 55 mcg for adults. In some cases, the dose can be increased to 200 μg per day under the supervision of a doctor.
Output forms: Selenium is available in the form of tablets and capsules. The most preferable forms of selenium with good bioavailability are most preferable, such as selenometionine and sodium selenite.

3. Iron: the necessary component for immune cells

Iron is a necessary component of hemoglobin, protein, which transfers oxygen to cells of the body. Iron also plays an important role in the functioning of immune cells. Iron deficiency can lead to a decrease in the quantity and activity of immune cells, weakening immunity.

The mechanism of action: Iron is necessary for the synthesis of enzymes that participate in metabolic processes in immune cells. It also participates in the regulation of the production of cytokines, proteins, which play an important role in the immune response.
Indications for use:
- Treatment and prevention of iron deficiency.
- Strengthening immunity.
- Support for energy metabolism.
Contraindications:
- Individual intolerance to iron.
- Hemochromatosis (hereditary disease characterized by excessive accumulation of iron in the body).
- Sideroblass anemia (a disease in which the body cannot use iron for the production of hemoglobin).
Dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men. In case of iron deficiency, the dose can be increased under the supervision of a doctor.
Output forms: Iron is available in the form of tablets, capsules and solutions. The most preferable form of iron with good bioavailability, such as iron fumarat, iron, sulfate and iron gluconate.

4. Copper: participation in antioxidant protection and functions of immune cells

Copper is involved in the antioxidant protection of the body and plays an important role in the functioning of immune cells. It is necessary for the work of enzymes that neutralize free radicals. Copper also participates in the regulation of the production of cytokines, proteins that play an important role in the immune response.

Indications for use:
- Strengthening immunity.
- Support for the health of the nervous system.
- Participation in the formation of collagen.
Contraindications:
- Individual intolerance to copper.
- Wilson’s disease (hereditary disease characterized by a violation of copper metabolism).
Dosage: The recommended daily dose of copper is 900 mcg for adults.
Output forms: Copper is available in the form of tablets and capsules.

Probiotics: support for the health of the intestines and immunity

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. Most probiotics are bacteria, but some types of yeast are also probiotics.

The intestinal health is closely related to immunity. In the intestine there are about 70% of the body’s immune cells. Probiotics contribute to maintaining a healthy intestinal microflora, strengthening immunity and reducing the risk of infectious diseases.

The mechanism of action: Probiotics compete with pathogenic microorganisms for nutrients and attachment places on the intestinal mucosa, preventing their reproduction. They also produce antimicrobials that suppress the growth of pathogens. In addition, probiotics stimulate the production of immune cells and strengthen the barrier function of the intestine, preventing the penetration of pathogens into the body.
Indications for use:
- Strengthening immunity.
- Prevention and treatment of intestinal dysbiosis.
- Improving digestion.
- Reducing the risk of allergic reactions.
- Support for the immune system during and after taking antibiotics.
Contraindications:
- Individual intolerance to probiotics.
- Severe immunodeficiency conditions.
Probiotic strains to strengthen immunity:
- Lactobacillus rhamnosus GG
- Lactobacillus acidophilus
- Bifidobacterium bifidum
- Bifidobacterium lactis
Output forms: Probiotics are available in the form of capsules, tablets, powders and liquid additives. It is important to choose probiotics containing viable bacteria in sufficient quantities.

Plant extracts: natural immunomodulators

Many plants contain biologically active substances that have immunomodulating properties. These substances can stimulate the immune system, increasing its ability to fight infections.

1. Echinacea: immunity stimulator and anti -inflammatory agent

Echinacea is one of the most popular plant tools to strengthen immunity. It contains polysaccharides, alkylamides and other biologically active substances that stimulate the production and activity of immune cells, such as macrophages and NK cells. Echinacea also has anti -inflammatory properties, contributing to a faster restoration of the body after illness.

The mechanism of action: Echinacea activates macrophages that absorb and destroy pathogens. It also stimulates the production of interferons, proteins that help fight viral infections.
Indications for use:
- Prevention and treatment of colds and influenza.
- Strengthening immunity during periods of increased risk of infection.
- Support for the immune system for chronic diseases.
Contraindications:
- Individual intolerance to echinacea.
- Autoimmune diseases.
- Progressive systemic diseases, such as tuberculosis, leukemia and collagenosis.
- Pregnancy and breastfeeding.
Output forms: Echinacea is available in the form of capsules, tablets, tinctures and extracts.

2. Garlic: natural antibiotic and immunomodulator

Garlic contains allicin, a sulfur -containing compound that has antimicrobial, antiviral and antifungal properties. Allicine kills or suppresses the growth of pathogenic microorganisms, strengthening immunity. Garlic also stimulates the production and activity of immune cells.

The mechanism of action: Allicine blocks the enzymes necessary for the life of bacteria, viruses and fungi. It also stimulates the production of nitrogen oxide, which expands blood vessels and improves the blood supply to immune cells.
Indications for use:
- Prevention and treatment of colds and influenza.
- Strengthening immunity.
- Reducing the risk of developing cardiovascular diseases.
- It has an anthelmintic (anthelmintic) action.
Contraindications:
- Individual intolerance to garlic.
- Diseases of the gastrointestinal tract in the exacerbation stage.
- Blood coagulation disorders.
- Reception of anticoagulants (drugs liquefying blood).
Output forms: Garlic is available in the form of capsules, tablets, powders and fresh heads.

3. Ginger: anti -inflammatory and immunostimulating agent

Ginger contains gingerol, a substance that has anti -inflammatory, antioxidant and immunostimulating properties. Ginger helps to reduce inflammation in the body, strengthening immunity and relief of the symptoms of colds.

The mechanism of action: Gingerol blocks the production of prostaglandins, substances that cause inflammation. It also stimulates the production of antioxidants that protect the cells from damage by free radicals.
Indications for use:
- Relief of the symptoms of colds and influenza.
- Strengthening immunity.
- Reducing nausea and vomiting.
- Relief of joint pain and muscles.
Contraindications:
- Individual intolerance to ginger.
- Diseases of the gastrointestinal tract in the exacerbation stage.
- Blood coagulation disorders.
- Pregnancy (in large quantities).
Output forms: Ginger is available in the form of capsules, tablets, powders, fresh root and essential oil.

4. Turmeric: powerful anti -inflammatory and antioxidant agent

Turmeric contains curcumin, a substance that has powerful anti -inflammatory and antioxidant properties. Kurkumin helps reduce inflammation in the body, protects cells from damage by free radicals and strengthens immunity.

The mechanism of action: Kurkumin blocks the production of cytokines, proteins that cause inflammation. It also stimulates the production of antioxidants that protect the cells from damage by free radicals.
Indications for use:
- Strengthening immunity.
- Reducing inflammation in the body.
- Support for joint health.
- Prevention of cardiovascular diseases.
Contraindications:
- Individual intolerance to turmeric.
- Gall bladder diseases.
- Reception of anticoagulants (drugs liquefying blood).
Output forms: Turmeric is available in the form of capsules, powder and fresh root.

5. Astragal: immunostimulator and adaptogen

Astragal is an adaptogen, a plant that helps the body adapt to stress and increases its resistance to disease. Astragal stimulates the production and activity of immune cells, strengthening immunity.

The mechanism of action: Astragal stimulates the production of interferons, proteins that help fight viral infections. He also activates macrophages and NK cells.
Indications for use:
- Strengthening immunity.
- Support for the body under stress.
- Increasing diseases resistance.
- Support for the immune system for chronic diseases.
Contraindications:
- Individual intolerance to astral.
- Autoimmune diseases.
- Pregnancy and breastfeeding.
Output forms: Astragal is available in the form of capsules, tablets, tinctures and extracts.

Other dietary supplements to strengthen immunity

In addition to vitamins, minerals, probiotics and plant extracts, there are other dietary supplements that can help strengthen immunity.

1. Beta-glucans: stimulants of the immune system

Beta-glucans are polysaccharides that are found in the cell walls of bacteria, fungi, yeast and some plants. Beta-glucans have immunostimulating properties, activating immune cells and increasing their ability to fight infections.

The mechanism of action: Beta-glucans are associated with receptors on the surface of immune cells, such as macrophages and NK cells, activating them and increasing their ability to absorb and destroy pathogens.
Indications for use:
- Strengthening immunity.
- Prevention and treatment of colds and influenza.
- Support for the immune system for chronic diseases.
Contraindications:
- Individual intolerance to beta-glucans.
Output forms: Beta-glucans are available in the form of capsules and tablets.

2. Coenzim Q10 (COQ10): Any antioxidant e energy

Coenzyme Q10 is a substance that is contained in all cells of the body and plays an important role in the production of energy. COQ10 is also a powerful antioxidant that protects the cells from damage by free radicals.

The mechanism of action: COQ10 is involved in the electron transfer chain in mitochondria, providing energy production in cells. He also neutralizes free radicals, protecting the cells from oxidative stress.
Indications for use:
- Strengthening immunity.
- Support for heart health.
- Improving energy metabolism.
- Protection against oxidative stress.
Contraindications:
- Individual intolerance to COQ10.
- Reception of anticoagulants (drugs liquefying blood).
Output forms: COQ10 is available in the form of capsules and tablets.

3. N-acetylcysteine (NAC): Antioxidant and mucolytic

N-acetylcysteine is a derivative of cysteine amino acids, which has antioxidant and mucolytic properties (dilutes sputum). NAC helps to protect the cells from damage by free radicals and facilitates breathing with colds.

The mechanism of action: NAC is the predecessor of glutathione, one of the most powerful antioxidants in the body. He also breaks disulfide bonds in sputum, making it more liquid and facilitating its elimination from the respiratory tract.
Indications for use:
- Strengthening immunity.
- Protection against oxidative stress.
- Relief of the symptoms of colds and influenza.
- Treatment of poisoning paracetamol.
Contraindications:
- Individual intolerance to NAC.
- Parliability of the stomach and duodenum in the storage stage.
Output forms: NAC is available in the form of capsules, tablets and powders.

Recommendations for the selection and use of dietary supplements

When choosing and using dietary supplements, it is important to consider the following recommendations to strengthen immunity:

Consult a doctor: Before taking any dietary supplement, consult a doctor, especially if you have any chronic diseases or take medications. The doctor will help you determine which dietary supplements are suitable for you, and choose the optimal dosage.
Choose quality products: Buy dietary supplements only from reliable manufacturers and in proven pharmacies. Pay attention to the composition of the product, the dosage of active ingredients and the availability of quality certificates.
Observe the dosage: Do not exceed the recommended dosage of dietary supplements. Excess of certain vitamins and minerals can be harmful to health.
Take dietary supplement regularly: To achieve the best effect, take dietary supplements regularly for a recommended period of time.
Combine dietary supplement with a healthy lifestyle: Bad is not a replacement for a healthy lifestyle. To strengthen the immunity, you need to eat properly, engage in physical exercises, sprinkle and avoid stress.

Strengthening immunity is a comprehensive process that requires an integrated approach. Bad can become a valuable addition to a healthy lifestyle, helping to support the immune system and increase its ability to fight infections. However, it is important to remember that before taking any dietary supplements, it is necessary to consult a doctor and follow the recommended dosage.