What are probiotics? They are the beneficial organisms which reside in our guts in a win/win relationship. We provide them with food and they help us to digest our food, as well as confer other benefits on us. It has been confirmed by many studies that probiotics boost immune function, although the exact mechanism has not been conclusively proven. We do know that the entire gastrointestinal system plays a very significant role in our immunity. Its mucosal lining, from the mouth to the other end, serves as our main barrier to keep harmful organisms out and contains enzymes which can break down the cell walls of many bacteria. The gut is filled with various types of immune cells, from B-lymphocytes to dendritic cells, to macrophages. It is thought that the gut constitutes roughly 40% of our immune function. Since the GI tract is essentially a tube which separates our internal cells from the exterior, it makes sense that keeping it well fortified will only boost our overall immune strength. Should its strength be compromised, its constant bombardment from unwanted organisms can tax the system, weakening it and leaving us more susceptible to catching a cold, for example.
We can help out tremendously by helping to keep the barrier healthy with an appropriate level of beneficial bacteria. These can come in the form of foods such as yogurt (but make sure it contains live active cultures and NOT many grams of sugar!), kefir, and fermented foods (e.g. sauerkraut, miso, natto, pickled vegetables). A more concentrated way of taking them in is in supplement form. A wide variety of products are available, so here are some guidelines on choosing a good one and how to best take it:
- Stability – Some require refrigeration and some are shelf-stable. One is not better than the other, as long as they are formulated to the temperature specified. Generally, the shelf-stable ones will have a lower concentration of cultures.
- Spectrum – Many studies are being conducted to determine exactly which strains are most beneficial for immune support. We do know that lactobacillus and bifidobacterium strains have activity in the large and small intestine and have exhibited immune boosting ability. It is advisable to use a product which has a spectrum of at least 4-5 different strains.
- Absorption – Since our stomach acid helps to serve the purpose of killing organisms, it presents a barrier in getting live cultures through and to the intestines where they are needed. Supplement companies have developed various mechanisms to make this possible. Be sure to use a supplement from a reputable company who has tested their probiotics to ensure they are actually making it through the stomach.
- Timing – Probiotics are best taken on an empty stomach, most likely because the acidity in the stomach is less when food is not present.
Adding probiotics to your diet in whichever form works best for you is another way you can keep defenses high and boost your overall health!