The Incredible Science Behind How Probiotics Can Help Boost Your Immunity
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. These beneficial bacteria can be found naturally in fermented foods like yogurt, kimchi, sauerkraut, and kefir, as well as in dietary supplements.
How Probiotics Work
The human body is home to trillions of microorganisms, including both “good” and “bad” bacteria. The balance of these microorganisms is crucial to maintaining good health, especially in the digestive and immune systems.
Probiotics work by introducing beneficial bacteria to the gut microbiome, where they compete with harmful bacteria for resources and create an environment that supports good health. They can also help stimulate the production of immune cells, which can help prevent infections and other diseases.
The Link Between Probiotics and Immunity
The immune system is a complex network of cells, tissues, and organs that work together to protect the body against harmful invaders like bacteria, viruses, and toxins. Probiotics have been shown to play a role in boosting immunity by:
- Stimulating the production of immune cells.In particular, probiotics can help increase the production of white blood cells like T cells and antibody-producing B cells, which are crucial for fighting off infections and other diseases.
- Enhancing gut barrier function. The gut barrier is the physical and chemical barrier that separates the gut lumen (where food is digested) from the rest of the body. When the gut barrier is compromised, harmful bacteria and toxins can leak into the bloodstream and cause inflammation and other health issues. Probiotics can help strengthen the gut barrier by promoting the production of mucus and other protective compounds.
- Reducing inflammation. Inflammation is a normal immune response that helps the body fight off infection and heal from injury. However, chronic inflammation can contribute to numerous health problems, including autoimmune disorders, heart disease, and cancer. Some studies have shown that certain strains of probiotics can help reduce inflammation in the gut and other parts of the body.
The Benefits of Probiotics for Immune Health
Research has linked probiotics to numerous health benefits, particularly when it comes to immune health. Here are just a few of the ways that probiotics can help boost immunity:
Reducing the risk of infections
Probiotics can help reduce the risk of various infections, including upper respiratory infections, urinary tract infections, and gastrointestinal infections. For example, a study published in the journal Pediatrics found that giving Lactobacillus GG to preschoolers helped reduce the incidence of colds and other respiratory infections.
Helping manage autoimmune diseases
An autoimmune disease is a condition in which the immune system attacks the body’s own cells and tissues. Probiotics have been shown to help modulate the immune response and could potentially be used as a complementary therapy for autoimmune diseases like rheumatoid arthritis, lupus, and multiple sclerosis.
Improving vaccine response
Probiotics have been shown to enhance the immune response to vaccines, which can help improve their effectiveness. For example, a study published in the Journal of Clinical Gastroenterology found that taking Lactobacillus rhamnosus GG before getting the flu vaccine helped increase the production of antibodies and improve vaccine response.
Reducing allergy symptoms
Probiotics have been shown to help reduce symptoms of allergic rhinitis (hay fever) and other allergies. A study published in the journal International Archives of Allergy and Immunology found that taking a probiotic supplement for 8 weeks helped reduce nasal congestion and improve quality of life in people with allergic rhinitis.
Choosing the Right Probiotic Supplement
If you’re interested in taking a probiotic supplement to boost your immune health, it’s important to choose the right one. There are countless probiotic supplements on the market, each containing different strains and quantities of probiotics. Here are a few things to keep in mind when choosing a probiotic supplement:
- Choose a supplement that contains live, active cultures. Look for supplements that are stored in the refrigerator section of the store, as these are more likely to contain live cultures.
