How to choose dietary supplement to strengthen immunity

1. Understanding the role of immunity and dietary supplements

The immune system protects the body from viruses, bacteria, fungi and other pathogens. Its effectiveness depends on many factors: nutrition, lifestyle, stress, ecology. Biologically active additives (dietary supplements) help replenish the deficiency of vitamins, minerals and other beneficial substances that support immunity.

1.1. The difference between dietary supplements and medicines

• Medication – Clinical trials are held, have proven effectiveness, prescribed by a doctor.
• Bad – They are not medicines, but may contain useful components that improve the general state of health.

1.2. When do I need dietary supplements for immunity?

• Frequent colds (more than 4-6 times a year).
• Chronic fatigue, weakness.
• Unstable nutrition (vitamin deficiency).
• Stress, nedos.
• Recovery after illness.

2. Key components of dietary supplements for immunity

Effective additives contain substances that stimulate the immune response.

2.1. Vitamins

• Vitamin C. – Antioxidant, enhances the production of leukocytes.
• Vitamin D. – regulates immune reactions, reduces the risk of infections.
• Vitamin a – Supports mucous membranes (the first barrier for pathogens).
• B vitamins B (B6, B9, B12) – participate in the synthesis of immune cells.

2.2. Minerals

• Zinc – accelerates healing, reduces the duration of the common cold.
• Selenium – A powerful antioxidant, protects the cells from damage.
• Iron – Prevents anemia, improves oxygen metabolism.

2.3. Plant extracts and adaptogens

• Room sa – stimulates the production of interferon.
• Ginseng – increases resistance to stress and infections.
• Turmeric (curcumin) – It has an anti -inflammatory effect.
• Garlic (allicin) – Natural antibiotic.

2.4. Probiotics and prebiotics

• Lactobacteria and bifidobacteria – support the intestinal microflora (70% of the immunity depends on the gastrointestinal tract).
• Inulin, oligofructose – Stimulate the growth of beneficial bacteria.

3. How to choose the right dietary supplement for immunity?

3.1. Determine your needs

• Prophylaxis – Vitamins C, D, zinc, echinacea.
• Recovery after illness – Probiotics, ginseng, curcumin.
• In chronic stress – Adaptogens (Rhodiola Pink, Ashvaganda).

3.2. Check the composition

• Avoid additives with artificial dyes, preservatives.
• Optimal shape: capsules, tablets, powders (without sugar).

3.3. Dosage and bioavailability

• Vitamin D. – Better in the form of D3 (cholecalciferol).
• Magnesium – Choose citrate or malate (better absorbed).
• Curcumin – Effective with piperin (increases absorption).

3.4. Manufacturer and certification

• Check the presence of GMP-certification (proper production practice).
• Study reviews and research research.

4. Popular dietary supplements for immunity

4.1. Vitamin complexes

• Supradin – Contains vitamins C, D, zinc, selenium.
• Mulk-i – Natural vitamins without synthetic additives.

4.2. Plant extracts

• Immunal (Echinacea) – increases resistance to infections.
• Buzina extract – Reduces the symptoms of SARS.

4.3. Probiotics

• Lineks – Restores the microflora.
• Biforn – Contains bifidobacteria and enterococci.

5. How to take dietary supplements for maximum effect?

• Follow the dosage – Excess of vitamins (especially A and D) is harmful.
• Combine with food – fat -soluble vitamins (a, d, e, k) are better absorbed with fats.
• Coursework – 1-3 months, then a break.

6. Contraindications and possible side effects

• Allergy – Check the composition for individual intolerance.
• Pregnancy and lactation – The doctor’s consultation is required.
• Autoimmune diseases – Some dietary supplements can stimulate immunity excessively.

7. Additional recommendations to strengthen immunity

• Balanced diet – Vegetables, fruits, protein, healthy fats.
• Physical activity – Moderate loads improve the immune response.
• Healthy sleep – at least 7-8 hours a day.
• Stress decrease – Meditation, breathing practices.

8. Frequent errors when choosing dietary supplements

• Reception without analysis of needs – Not all additives are universal.
• Irregular reception – The effect is accumulative.
• Ignoring contraindications – Unlawable reactions are possible.

9. Where to buy high -quality dietary supplements?

• Pharmacies – Proven manufacturers.
• Specialized stores (iherb, phytomarket).
• Official sites of manufacturers.

10. Final advice

• Before you, consult your doctor.
• Keep a diary of well -being to track the effect.
• Combine dietary supplements with lifestyle for the maximum result.