Immune support: the most effective dietary supplements

The immune system is the set of biological mechanisms that allow the body to defend itself against infections and external aggressions, including pathogens such as viruses, bacteria, fungi and parasites. It consists of two main types of responses: innate immunity, which is immediate, and adaptive immunity, which develops more slowly and provides immune memory.

Mechanisms of Immunity

rnInnate ImmunityrnInnate immunity is the body's first line of defense and acts quickly in case of infection. It relies on specific cells such as macrophages and dendritic cells, which recognize and eliminate pathogens. It also triggers an inflammatory response, characterized by the release of cytokines, molecules that attract other immune cells to the site of infection to reinforce the defense.rnrnAdaptive ImmunityrnAdaptive immunity is more complex and takes a few days to develop. It is specific to each encountered pathogen and mainly involves T and B lymphocytes. These cells differentiate to specifically recognize the antigens of infectious agents and produce antibodies to neutralize them. An essential feature of adaptive immunity is immune memory, which allows the body to respond more quickly and effectively upon re-exposure to the same pathogen.

At-risk populations

Certain situations weaken the immune system and require special attention to maintain effective defense against infections. Among the most common factors:rnrn• Advanced age: With aging, the immune system's ability to respond to infections decreases, making older adults more vulnerable to viral and bacterial illnesses.rnrn• Chronic stress: Stress, especially when prolonged, releases cortisol, a hormone that in excess weakens the immune response by reducing the activity of defense cells such as lymphocytes.rnrn• Nutritional deficiencies: Insufficient intake of vitamins (notably vitamins C and D) and minerals (such as zinc and magnesium) can compromise the effectiveness of the immune system.rnrn• Certain chronic diseases: Diabetes, chronic respiratory disorders, among others, weaken the immune response and increase the risk of infections.rnrn• Use of certain medications: Corticosteroids and treatments for autoimmune diseases reduce immune activity and make individuals more susceptible to infections.rnrn• Suboptimal lifestyles: Smoking, alcoholism, lack of physical activity, and poor sleep hygiene negatively impact immune health.

Strengthening immunity

Plants and trace elements can play an important role in supporting and strengthening the immune system:rnrnHerbal medicinernSome plants are recognized for their immunostimulant effects. For example, echinacea stimulates cytokine production and activates macrophages, thereby strengthening innate defenses. Elderberry is known for its immunostimulant and antiviral effects. Studies have shown that elderberry extract is effective against certain influenza viruses, such as H1N1, by reducing their presence in the respiratory tract. In addition, it stimulates the production of specific antibodies, notably IgA in bronchoalveolar fluid and IgG in serum, strengthening the body's immune response against respiratory infections.rnrnTrace elementsrnElements such as the zinc, copper, selenium and magnesium are essential for normal immune system function. Zinc supports lymphocyte function and improves resistance to infections. In children and older adults, supplementation with zinc and magnesium can strengthen immunity and reduce the frequency of infections.