Natural Immunity Boosters: Harnessing the Power of Probiotics for a Stronger Immune System
In recent times, people have been increasingly concerned about their immune system due to the ongoing pandemic [1]. Products and supplements that promise to boost the immune system have inundated the market. In this context, probiotics have garnered a lot of attention as natural immunity boosters.
What are Probiotics?
Probiotics are live microorganisms that can provide numerous benefits to the host when consumed in adequate amounts. These microorganisms are commonly found in fermented foods such as yogurt, kefir, kimchi, sauerkraut, kombucha, and pickles.[2]
The benefits of probiotics are attributed to their ability to improve the balance of the gut microbiota. The gut microbiota is the collection of microorganisms that reside in the gastrointestinal tract. A healthy gut microbiota not only functions to digest food but also plays a crucial role in maintaining the immune system.[3]
Probiotics and the Immune System
A significant amount of research has been conducted on the effects of probiotics on the immune system. Studies have shown that probiotics can strengthen the immune system by enhancing the production of antibodies, increasing the activity of natural killer cells [4], and modulating the inflammatory response.[5]
Immune cells are also found in the gut, and the gut microbiota plays a crucial role in the development and regulation of the immune system. Therefore, by modulating the gut microbiota, probiotics can indirectly impact the immune system.[6]
Types of Probiotics
There are several strains of probiotics, and each strain can provide different benefits. The most commonly used probiotic strains are lactobacillus and bifidobacterium [7].
Lactobacillus
Lactobacillus is a genus of lactic acid bacteria that is commonly found in the human gut. There are several species of lactobacillus, each with its unique benefits. Lactobacillus acidophilus, for example, can prevent and treat diarrhea [8], while lactobacillus rhamnosus can reduce respiratory infections [9].
Bifidobacterium
Bifidobacterium is another genus of bacteria that is commonly found in the human gut. Like lactobacillus, there are several species of bifidobacterium, and each species can provide different benefits. Bifidobacterium bifidum, for example, can prevent and treat diarrhea, while bifidobacterium animalis can alleviate constipation[10].
Probiotics and the Gut Microbiota
Probiotics can improve the balance of the gut microbiota by increasing the number of beneficial bacteria and reducing the number of harmful bacteria. This rebalancing effect is thought to be one of the main mechanisms through which probiotics exert their benefits [11].
The balance of the gut microbiota can be disrupted by several factors, including the use of antibiotics, a poor diet, and stress. In these cases, probiotics can help restore the balance of the gut microbiota, which can improve overall health and well-being.
Sources of Probiotics
The most common sources of probiotics are fermented foods and supplements. Fermented foods such as yogurt, kefir, kimchi, sauerkraut, kombucha, and pickles are rich in probiotics. These foods are generally safe and well-tolerated, and they can be easily incorporated into a healthy diet.
Probiotic supplements are also available and can be useful for individuals who are unable to consume fermented foods or who require a more targeted approach.
