Supplements for immunity

The idea of ​​strengthening the immune system is in everyone's head. No one wants to get sick, especially consciously, when there are so many ways to increase your body's defense mechanisms. However, the very concept of strengthening the immune system is quite illusory, because the immune system is a complex of reactions, processes and mechanisms, and not a single organ that can be influenced. Also, we must not forget that even despite the incredible discoveries of the 21st century, the scientific world still does not know any details about the intricacies of the immune system and its reactions.

However, this is not a reason to give up. Lifestyle, nutrition, and even some types of supplements can play an important role in the functioning of the immune system. Research does not stand still, and with the available data, it is already possible to draw initial conclusions, which is what we will do.

The mechanism of the immune system

Trying to stimulate immune cells to work harder is especially difficult because there are actually many different types of immune cells that respond differently to many types of germs. Which type of immune cell should be boosted, and by how much? Medicine doesn't know the answer.
Medicine knows that our bodies are constantly producing immune cells. It is well established that the body produces many more lymphocytes than it can use. The excess immune cells get rid of themselves through a natural process called apoptosis (cell death). However, it is not known exactly how many cells and what type of cells are needed for the body's immune function to perform at an optimal level.

Scientists know exactly what the lower limits of immune cell production are. When HIV/AIDS patients' T-cell counts fall below a certain level, they become ill because their immune system doesn't have enough T-cells to fight off the infection. But again, what is the optimal number of T-cells to produce, and would it be better to produce more than the as-yet-undetermined optimal number? At this point, medicine doesn't know.

Nutrition, Supplements and Immunity

Selenium

According to statistics, selenium deficiency is typical for people with diseases of the gastrointestinal tract, small and large intestines.

Zinc

Zinc is an essential micro-mineral for immunity, and its deficiency negatively affects the ability of immune system cells to do their job. At the same time, scientists warn that although it is very important to provide your body with sufficient zinc (15-25 mg per day), an excess of this mineral can disrupt the function of the immune system.

If you suspect that your current diet does not provide the body with all the necessary micronutrients (as happens when calorie intake is limited), taking a complex of vitamins and minerals can help strengthen the immune system. At the same time, experts note that taking increased doses of micronutrients is not justified, because more does not always mean better.

Probiotics

There are hundreds of varieties of bacteria in the digestive tract that perform a vital job: helping to digest food. Today, researchers, including those at Harvard, continue to find evidence that links “good” bacteria to the immune system. For example, certain bacteria in the gut are now known to increase the number of T cells when their production is low.

There is growing evidence that gut bacteria actually boost the immune system, suggesting that the more of these "good" bacteria, the better.

Probiotics are the “good” bacteria that live happily in the intestines, benefiting our health. If you decide to take probiotics in moderation, it will definitely not hurt, especially since science supports their effectiveness in stimulating immunity.

It is important to note that there is no evidence yet that taking probiotics along with antibiotics can restore healthy gut flora that is destroyed when taking antibiotics.

Workout

There is still no precise scientific data on the topic of training and immunity. Immunologists do not understand whether training affects immunity and protection against diseases. Statistics show a positive effect of strength and cardio training on overall health and immunity in general, but too many different data are used to collect statistics, which are difficult to control.

We recommend considering training as a tool for maintaining normal health of the body, and accordingly immunity. It is not a targeted means for increasing immunity, but still physical exercise plays a role in the normal functioning of the immune system.

Style summary

Immunity is not about taking supplements or vitamins, it is a whole complex of actions, including: regular physical activity, a balanced and varied diet, moderate calorie deficit/surplus, the prevalence of regular food rather than supplements, giving up bad habits, adequate sleep, regular testing, including hormonal tests, and of course, weight control.