10 SUPLEMENTOS PARA IMUNIDADE | O que funciona de fato e o que é desperdicio de dinheiro

Summary

This video script offers a comprehensive review of 10 supplements that claim to boost immunity. It discusses their effectiveness based on scientific evidence, focusing on the role of carbohydrates, proteins, vitamins C and D, probiotics, and other nutrients in supporting the immune system. The video emphasizes the importance of a balanced diet and proper hydration, while suggesting that supplementation should be considered only when necessary and backed by research, particularly for athletes and those with specific deficiencies.

Takeaways

• 🏃‍♂️ Carbohydrate intake is crucial for physical activity, as it can limit metabolic stress and reduce the production of stress hormones like cortisol, thereby supporting immune function during intense and prolonged exercise.
• 🥤 Sports drinks, in addition to providing carbohydrates, can also help prevent dehydration, which is important for immune health as saliva production decreases during exercise and it contains antimicrobial proteins vital for defense against infections.
• 🥩 Adequate protein intake is essential for normal immune function and helps in muscle recovery and adaptation to training, with a recommended dose of 1.6 grams of protein per kilogram of body weight per day for those who train.
• 🍊 Vitamin C is an essential antioxidant that may reduce cortisol response and anti-inflammatory cytokines during prolonged exercise, but its supplementation is not necessary for everyone, especially if a balanced diet is maintained.
• 🌞 Vitamin D plays a vital role in the immune system, with receptors found in immune cells. Athletes are often deficient, especially in winter months, and supplementation is recommended for those diagnosed with a deficiency or as a maintenance during periods of low sunlight exposure.
• 👵 Vitamin E, an antioxidant found in fats, has shown some immune-boosting effects for frail elderly but not for healthy athletes or young individuals, indicating no need for supplementation beyond a healthy diet.
• 🍼 Probiotics have shown promise in reducing the incidence of upper respiratory tract infections in athletes, by modulating the gut microbiota which interacts with the immune system, but the optimal use in terms of strain and duration still requires further research.
• 🥦 Zinc is an essential mineral that can support immune health, but supplementation is only beneficial for those with a deficiency. Normal zinc levels do not benefit from additional supplementation.
• 🍫 Glutamine, a non-essential amino acid, is important for rapidly dividing cells and immune cells, but studies show that supplementation does not alter immune function, suggesting a healthy diet with adequate protein is sufficient.
• 🌿 Polyphenols, plant-derived antioxidants, have been studied for their potential to improve exercise performance and immune function, with quercetin showing some promise in reducing upper respiratory tract infections post-intense training.
• 🐄 Bovine colostrum, rich in enzymes, growth factors, and vitamins, is a relatively new supplement being studied for its potential to improve performance and prevent infections, but more robust evidence is needed before it can be widely recommended.

Q & A

What is the main focus of the video script provided?

The main focus of the video script is to discuss various supplements that are marketed to improve immunity, and to determine which ones are effective and which ones are not, specifically in the context of physical activity and health.

What is the role of carbohydrates in enhancing immunity during physical activity?

Carbohydrates are essential for those engaged in physical activity as they limit metabolic stress and reduce the production of stress hormones like cortisol and inflammatory cytokines, thus helping to maintain immune function.

Why is protein intake important for immune function?

Protein intake is crucial for maintaining normal immune function and promoting recovery from muscle damage and adaptations to training, which is particularly important for athletes to avoid post-exercise immunosuppression.

What is the potential impact of Vitamin C supplementation on cortisol response during prolonged exercise?

Some evidence suggests that regular intake of relatively high doses of Vitamin C may reduce cortisol response and anti-inflammatory cytokines during prolonged exercise, potentially supporting the immune system.

What is the relationship between Vitamin D and the immune system?

Vitamin D has been found to play a vital role in regulating the immune system, with receptors present in immune cells such as lymphocytes and neutrophils, and is also essential for bone health.

Why might athletes be more prone to Vitamin D deficiency?

Athletes may be more prone to Vitamin D deficiency, especially during winter months, due to inadequate sunlight exposure and potentially higher dietary requirements for Vitamin D compared to the general population.

What is the suggested daily intake of protein for those who train?

The suggested daily intake of protein for those who train is 1.6 grams per kilogram of body weight, which is considered sufficient for supporting immune function and muscle recovery.

What are probiotics and how might they affect the immune system?

Probiotics are live microorganisms that can modify the gut microbiota, which has a modulatory role on immune function by interacting with lymphoid tissue, potentially leading to positive effects on the immune system.

What is the potential benefit of zinc supplementation for immune health?

Zinc is an essential mineral that can reduce the incidence and duration of the common cold in cases of deficiency, but there is no evidence of its effectiveness in individuals with normal zinc levels.

What are polyphenols and how might they contribute to immune function?

Polyphenols are plant-derived compounds with potent antioxidant, anti-inflammatory, and anti-pathogenic properties. Some studies suggest that certain polyphenols like quercetin may reduce the risk of upper respiratory tract infections after intense training periods.

What is the significance of bovine colostrum as a supplement for immune health?

Bovine colostrum is a thick, creamy liquid produced by the mammary gland of a lactating cow and contains a rich mix of antibodies, growth factors, and vitamins. It is being studied for its potential to improve performance and prevent infection, but more robust evidence is needed before it can be widely recommended.

What is the general advice given in the script regarding the use of supplements for immune health?

The general advice is that while some supplements may have potential benefits, it is essential to prioritize a healthy diet and lifestyle. Supplements should be considered as an extra and not a replacement for good nutrition. It is also advised to wait for more robust evidence before incorporating new supplements into one's routine.