Probiotics are living microorganisms that are beneficial for our health, especially our digestive system. They are found in fermented foods like yogurt, kefir, kimchi, sauerkraut, and pickles.
These microorganisms survive our digestive enzymes and reach our gut. There, they colonize and enhance the population of good bacteria.
While most people associate probiotics with better digestion, they have several other benefits too, including being able to boost your immune system. Here are five surprising ways probiotics can improve your immunity:
1. Probiotics can increase antibody production
Antibodies are specialized proteins that identify and neutralize antigens such as bacteria, viruses, and other harmful pathogens.
Studies have found that taking probiotics can increase the production of specific antibodies, such as IgA, IgD, and IgG. These antibodies help protect against infection by binding to pathogens and signaling to the immune system to destroy them.
Probiotics, especially those from the strain Lactobacillus and Bifidobacterium, have been widely studied for their ability to stimulate the production of antibodies.
A study published in the journal Journal of Nutrition found that taking a probiotic supplement containing Lactobacillus acidophilus, Lactobacillus rhamnosus, and Bifidobacterium bifidum increased IgG antibody levels in healthy adults.
2. Probiotics can reduce inflammation
Inflammation is the body’s natural response to infection or injury. While inflammation is necessary to protect the body, chronic inflammation can lead to various health problems, including autoimmune disorders, heart disease, and cancer.
Studies have found that probiotics can help decrease inflammation by reducing the production of inflammatory cytokines such as tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6).
A study published in the European Journal of Clinical Nutrition found that taking Lactobacillus acidophilus and Bifidobacterium lactis reduced TNF-α levels in healthy adults.
3. Probiotics can enhance vaccine efficacy
Vaccines work by stimulating the immune system to produce antibodies against specific pathogens. However, the effectiveness of vaccines can vary depending on the individual’s immune response.
Studies suggest that taking probiotics can enhance the immune response to vaccines by increasing antibody production and activating immune cells.
A study published in the International Journal of Molecular Sciences found that taking Lactobacillus acidophilus and Bifidobacterium bifidum along with the flu vaccine increased the production of influenza-specific antibodies and improved vaccine efficacy.
4. Probiotics can protect against respiratory infections
Respiratory infections such as the common cold, flu, and pneumonia are among the most common illnesses worldwide.
Studies have found that probiotics, especially those containing strains of Lactobacillus and Bifidobacterium, can reduce the risk and severity of respiratory infections.
A study published in the British Journal of Nutrition found that taking a probiotic supplement containing Lactobacillus and Bifidobacterium reduced the risk of upper respiratory tract infection in marathon runners.
5. Probiotics can improve gut-brain communication
The gut and brain are connected through the gut-brain axis. The gut is often called the “second brain” because it contains millions of neurons that communicate with the brain via the vagus nerve.
Studies suggest that probiotics can improve gut-brain communication by altering the gut microbiota composition and reducing inflammation, which can positively impact mood, behavior, and cognitive function.
A study published in the Journal of Psychiatric Research found that taking a probiotic supplement containing Lactobacillus helveticus and Bifidobacterium longum reduced symptoms of depression, anxiety, and stress in healthy volunteers.
Conclusion
Probiotics are beneficial microorganisms that can help boost your immune system in several surprising ways. From increasing antibody production to reducing inflammation, enhancing vaccine efficacy, protecting against respiratory infections, and improving gut-brain communication, probiotics offer numerous health benefits beyond just supporting your digestion.
So, consider incorporating probiotics into your diet to reap the many health benefits they offer.
