Support the immune system to prevent or better fight respiratory infections The typical characteristics of autumn and winter are one of the most common motivations that lead us to acquire nutritional supplements.
Choosing the right product is a challenge because of the huge variety of products: there are thousands of reference products available for sale in pharmacies and herbal medicines.
Food supplements: properties
A huge difficulty in finding your way among the abundance of offers is that manufacturers They cannot report indications for supplements If these have not undergone rigorous scientific scrutiny.
As far as nutrients are concerned, European law only allows the inclusion of brief statements on labels, information leaflets and advertising: «Contributes to the normal functioning of the immune system».Nutritional supplements that may carry this indication are those containing Copper, iron, selenium, zinc or vitamins A, C, D, B12 and B6.
multivitamin supplements
All of these nutrients that play a role in immunity are usually found in multivitamin supplements. But if you want to supplement a single nutrient, you can choose vitamin C, vitamin D or zinc.
- Vitamin Cat a dose of 200 mg, it is possible Risk of colds halved According to a review of 29 studies, among people who exercise a lot, Cochrane Database of Systematic Reviews. The same dose shortened the duration of symptoms by one day.
- zincnecessary immune cell development To fight viruses, such as neutrophils and lymphocytes, they produce antibodies. Daily doses of up to 100 mg can shorten the duration of a cold or flu by two to four days if you start taking it when you first feel sick.
- Vitamin Da dose of 1,000-2,000 IU (international units), Reduce the frequency of respiratory infections. Most of the vitamin D we need is synthesized in the skin from the sun’s UVB rays, but many people can benefit from supplementation under medical supervision because they do not receive enough natural sunlight exposure to obtain optimal vitamin levels. .
Immune Boosting Herbal Supplements
this herbal supplements or its active ingredient faces greater difficulties in reporting its indications.
The European Union has been studying for more than ten years What should be the method for testing the properties of plant products?. Currently, manufacturers cannot say that their supplements can boost defenses, prevent colds, or reduce the intensity of symptoms, despite centuries of traditional use proving this.The only solution for consumers is to inform themselves or Ask a qualified professional (e.g., a doctor trained in the use of medicinal plants).
- Echinacea: This plant from North America is one of the plants traditionally recommended Enhance immunity.A study published in Evidence-based complementary and alternative medicine Indicated for preventive treatment with extract Purple Echinacea (2,400 mg daily) beneficial for four months Prevent or treat symptoms of the common cold.
- garlic: Contains compounds such as alliin, which helps enhance white blood cell response to Prevent or fight viruses that cause the common cold or flu. As for dosage, some studies recommend taking 3-4 raw cloves daily.You can also take Aged Garlic Extract Supplement (240 to 2,500 mg daily). Garlic supplements are not recommended if you are taking anticoagulant medications.
- elder: Extract of berries of this plant Reduce the intensity and duration of cold and flu symptomsaccording to a study conducted by Queensland University of Technology (Australia) and published in the journal Nutrients. Common doses in studies were 175 mg of extract or 15 ml of syrup.
There are other plants, active ingredients and products that can prevent colds, such as umkaloabo (narrow-flowered geranium), he Gehe Propolisthis Curcuminhe Resveratrol Or quercetin.
probiotic supplements
A Supplements with several strains of beneficial digestive bacteriaTogether with a multivitamin supplement, it can improve immune cells and Reduce the incidence of colds by up to 14%according to a study published in the journal International Journal of Clinical Pharmacology and Therapeutics.
Other ways to stimulate defenses
medicinal mushrooms picture mushroom, Maitake mushroom, Ganoderma lucidum and Oyster mushroom (Oyster mushroom), in other species, can increase the number and activity of immune cells.These properties help Infection prevention and treatment.
On the other hand, in addition to a nutritionally balanced plant-based diet, your immune system needs adequate nutrients in order to function. Rest and sleep time, relaxation and physical activity. Emotional and mental health are also important.