“I’m a probiotic researcher. Here’s what I think about probiotics for immune health.”

Probiotics have been in the wellness spotlight for some time thanks to their gut health benefits. But now companies are selling popular supplements that not only help maintain regular intake, but also have other health benefits. During peak cold and flu season (which is right now), we may see more claims about probiotics to support the immune system. But can probiotics really strengthen your immune system and help fight illnesses like colds?

According to the International Probiotic and Prebiotic Science Association, probiotics are live microorganisms that provide specific health benefits when consumed in specific amounts. These are considered “good” bacteria that inhibit the overgrowth of “bad” bacteria in the gut and produce beneficial compounds such as: short chain fatty acids1 (i.e., acids in the gut that help regulate metabolism, inflammation, and disease). Some studies have even found that probiotics may be associated with aiding health. absorb vitamins2, strengthen the intestinal barrier3, and neutralize toxins4. Basically, it’s well-proven that probiotics are good for your gut.

But do these good bacteria also help your immune system function? Here, Dr. Roberts, a nutritionist and vice president of health sciences at Danone North America, explains the intricacies between probiotics, the gut, and the microbiome. We spoke to Dr. Miguel Freitas, one of the world’s leading experts on social interactions, to find out more. .

So can probiotics strengthen your immune system?

When considering probiotics for immune system support, Dr. Freitas says it’s important to understand that the benefits of probiotics are highly dependent on the strain you take. That said, not all probiotics have the same health benefits. For example, one may help with bloating, while another may be more effective in relieving constipation.

some the study5 suggests that certain probiotic strains may help the immune system, but exactly how these strains work to support immunity remains subject to ongoing research. says Dr. Freitas. So far, “probiotics either directly interact with immune cells in the gut or produce specific substances that act as mediators of this crosstalk (i.e., communication between probiotics and immune cells in the gut).” “It has been proposed that this could be done,” he added. However, this is just a theory and experts still need to learn about possible connections.

In addition to directly acting on immune cells in the gut, research has found that probiotics could potentially: boost immunity6 Other methods include:

Produces substances that kill harmful microorganisms. It competes with harmful microorganisms and toxins and attaches to the intestinal wall, preventing them from colonizing the intestines. Promotes intestinal cell survival. reinforcement intestinal barrier function7 (i.e. how strong and healthy your intestinal lining is). Stimulates the defensive response of intestinal cells against foreign substances. Strengthens innate immunity (the body’s first reaction to harmful foreign substances). Influences harmful microbial-induced inflammation through immune cell signaling pathways.

The gut and immune system are closely related

“Many people are surprised to learn that 70 percent of our immune system is in our gut,” says Dr. Freitas, and it’s true: Our digestive tract is home to trillions of microorganisms. Similarly, it is also home to immune cells that help us fight the battle. So it makes sense that prioritizing your gut health (and the balance of good and bad bacteria living in your gut) will also help support your immune system and the rest of your body’s microbiome. Body – including the skin, oral cavity, and vaginal microbiome.

The bottom line? While taking probiotics won’t completely prevent cold and flu infections, it may help support your immune system as it works hard to fight disease. “The more we learn about the gut microbiome, the more we can harness it to benefit our health,” Dr. Freitas added.

What are the best probiotic strains to take for immune health?

“The benefits of probiotics vary by strain, so you should look for products that contain strains clinically shown to support the immune system,” says Dr. Freitas. One example of a probiotic that is commonly studied and shown to be associated with immune function is Lactobacillus casei strain DN-114 001, which is found in products such as DanActive Probiotic Dailies Yogurt Drink ($5). You can also find probiotic supplements that use this specific strain, but ask your health care provider if it’s right for you before trying it. We can recommend specific brands that contain high-quality ingredients and are third-party tested.

When it comes to dosage, the amount of colony forming units (CFU) (the unit of measurement for probiotics) needed to achieve a particular effect depends on the amount of probiotics, including what doses have been studied in clinical trials. It depends on the strain, Dr. Freitas says. Recommended doses range from 100 million to over 1 trillion CFU per day, but most probiotic strains have been studied for use between 1 billion and 10 billion CFU per day.

Other ways to support your immune system

While certain probiotics can help support your immune system, there are other ways to keep your immune health in tip-top shape. Here are some strategies to try.

1. Eat colorful fruits and vegetables

“While there is no single food or nutrient that will magically ‘boost’ your immune system, eating a variety of colorful fruits and vegetables will provide you with the nutrients your immune system needs, such as vitamin C, to keep it working at its best.” You can give something to your body. , D, A, and minerals like zinc,” says Dr. Freitas.

2. Do physical activity every day

Dr. Freitas says new evidence suggests that physical activity may benefit the immune system. For adults, it is recommended that you do at least 150 minutes of moderate-intensity exercise and two days a week of strength-strengthening exercise. Remember: You don’t have to complete all 150 minutes at once. Most people prefer to break up their workout time throughout the week, such as doing 30 minutes of activity five days a week.

3. Reduce alcohol intake

While drinking the occasional cocktail or glass of wine is not likely to have a negative effect on your immune system, excessive alcohol consumption can lead to a weakened immune system, making you more likely to get sick. If you want to reduce your intake, consider trying mocktails a few nights a week or practicing conscious drinking habits to reduce your intake.

4. Prioritize good sleep

Just as getting enough exercise is important for a healthy immune system, Dr. Freitas says getting enough quality sleep is also important. In fact, “research suggests that people with poor sleep habits are more likely to get sick when exposed to viruses, such as those that cause the common cold,” he added. To reap all the physical and mental health benefits of proper sleep, aim to get 7 to 9 hours of sleep each night and go to bed and wake up at about the same time each day.

5. Visit your health care provider

If you feel like you’re getting sick all the time, or if you already know you’re immunocompromised (that is, you have a weak immune system due to a chronic illness, certain medications, etc.), see your health care provider. It’s worth consulting and checking. What if something more happens? We can order blood tests and other diagnostic tests to determine the root cause of your frequent illnesses, and provide treatments aimed at protecting your immune system.

last point

Emerging evidence suggests that certain probiotics may support the immune system (by interacting with immune cells in the gut and preventing “bad” bacteria from taking over). Researchers still have much to learn about the precise role probiotics play in immune health. Additionally, there is no guarantee that taking probiotic supplements will prevent illnesses such as colds and the flu.

That said, if you want to try probiotics for both gut health and immunity, the supplement contains Lactobacillus casei DN-114 001 strain, which has been shown to support immune health. “Make sure you’re doing the right thing,” says Dr. Freitas. Also be sure to buy third-party supplements that have been quality-tested by agencies such as USP or NSF, or recommended by your health care provider.

Ultimately, maintaining other lifestyle habits that support your immune system, such as reducing your alcohol intake, prioritizing sleep, and exercising, may help you fight off germs this cold and flu season. It will increase.