Pharmacist explains how not to be fooled by marketers’ tricks when buying food supplements against colds 03:00

The nutraceutical market is saturated with nutritional supplements to strengthen the immune system. The ability to separate the really useful from the stupid is extremely important. Scientist Andrey Dorokhov, associate professor at the Department of Inorganic Chemistry at RTU MIREA, told socialbites.ca that useful supplements for the immune response may include some vitamins, acids, prebiotics and probiotics.

“It is important to note that probiotics and prebiotics have different functions. Probiotics are live microorganisms, mostly bacteria, that colonize the gut and maintain healthy microflora. Prebiotics are non-digestible food ingredients that stimulate the growth and activity of beneficial bacteria in the gut. Both types of supplements work to support and improve gut microflora and immune responses,” he explained.

Prebiotics such as inulin, fructooligosaccharides, galactooligosaccharides, resistant starch and xylooligosaccharides can be included in dietary supplements or taken with regular foods. Found in chicory, artichokes, garlic, onions and bananas, inulin supports the growth of bifidobacteria and lactobacilli, which are thought to be beneficial to the intestines and can strengthen the immune system.

“Fructooligosaccharides are found in bananas, garlic, onions and asparagus. They also help improve intestinal health and strengthen the immune response. Galactooligosaccharides, found in breast milk and a number of products, are added to dietary supplements to enhance beneficial microflora and strengthen the immune system,” Dorokhov said.

Resistant starch is found in green bananas, whole grains and oats. This dietary supplement is fermented by the colonic microflora, which makes short-chain fatty acids appear in the gastrointestinal tract, reducing inflammation and supporting basic immune functions. Xylooligosaccharides derived from xylan have a positive effect on the immune system by increasing the number of beneficial bacteria such as bifidobacteria. Strengthening the immune system with probiotics and prebiotics to support intestinal health is a promising area, especially in the context of preventing infections and maintaining an effective immune response.

“Dietary supplements contain fat- and water-soluble organic substances known as vitamins. Not all of them directly affect the immune system, but some help to strengthen it. Therefore, vitamin C is widely known for its immunostimulatory properties – it stimulates the production of white blood cells, which play an important role in protecting the body from pathogens. Vitamin D is particularly important in regulating immune responses and reducing inflammation, while selenium acts as an antioxidant, protecting cells from oxidative stress and supporting immune mechanisms. Zinc (Zn) is an essential micronutrient for maintaining optimal immune system function in the fight against viral and bacterial infections. Selenium (Se) acts as an antioxidant, protecting cells from oxidative stress and supporting immune mechanisms,” he said.

The dietary supplement Echinacea is considered a promising tool for modulating immune function, despite some controversial scientific data regarding its long-term effectiveness.

Omega-3 fatty acids found in seafood such as fish oil help reduce inflammation, prevent chronic diseases, and maintain adequate immune response.

“It should be noted that the effectiveness of some supplements advertised by marketers has not been confirmed by reliable scientific studies. For example, popular ingredients of dietary supplements such as colloidal silver and grapefruit extract may not only be useless, but also potentially harmful. Green tea and aloe vera extracts, despite containing antioxidants, have no clear evidence of their effectiveness in strengthening the immune system. This list also includes mushroom extracts such as shiitake and reishi, whose benefits in the context of immune support are also questionable,” the chemist emphasized.

It is important to note that a diet rich in a variety of dietary fibers, vitamins, and probiotics supports the health of the intestinal microflora and immune system.

“In cases where the diet does not provide sufficient amounts of such substances, supplementation with dietary supplements may be beneficial. However, it is always recommended to consult a doctor or nutritionist before taking any supplements to make sure they are suitable for your current health status and lifestyle,” Dorokhov concluded.

It was there before named two types of mushrooms that contain the maximum amount of vitamins.