Issue link: https://cp.revolio.com/i/1332136
Page 28 | Abby's Magazine | www.AbbysMag.com proliferation, producing substances that kill bacteria or stop their growth, and competing with pathogens for adherence to the intestinal epithelium a cellular layer that forms a physiological barrier against pathogenic microbes and detrimental substances in the intestines. Probio cs have also been shown to support immune health by enhancing barrier func on and promo ng the survival of intes nal epithelial cells. Perhaps the most significant mechanism through which probio cs support immune health is by s mula ng immune cell ac vity. More specifically, supplementa on with various probio c species and strains have been shown to: • S mulate protec ve responses from intes nal epithelial cells • Enhance innate immunity by s mula ng the ac vity of NK cells in the spleen • Induce the produc on of immunity-enhancing proteins in connec ve ssues • Reinforce intes nal barrier integrity through increased gene expression • Shi the composi on of the gut toward specific beneficial bacteria For more informa on about probio cs and their usage, check out these other ar cles: -Probio cs 101: Everything you need to know -Is it be er to eat probio c foods or take a probio c supplement? -Probio cs: How many billion CFU do I need to maintain immune and diges ve health? 1. Vitamin D This one may not come as a surprise, given that Vitamin D has received an increasing amount of a en on in recent years for its role in suppor ng immune health. And indeed, its reputa on as an immune-boos ng nutrient is well deserved. Once championed mainly for its beneficial effects on calcium absorp on and bone health, an impressive amount of literature now finds that vitamin D can modulate both innate and adap ve immune responses. One of the most significant ways that vitamin D supports innate immunity is by s mula ng the produc on of an microbial pep des (AMP), which are endogenous antibiotics (i.e., antibiotics that originate within an organism). Secreted by various types of immune cells, these important peptides display a wide range of anti-microbial and anti-viral activities. Evidence of such ac vi es are likely reflected in the results of a clinical trial, which found that supplementa on with 1200 IU of vitamin D led to a 42% decrease in the incidence of influenza amongst school-age children. Further support for the importance of vitamin D comes from numerous studies associa ng deficiencies in Vitamin D with increased autoimmunity and suscep bility to infec on, colds, and flu. In other words, individuals with lower vitamin D levels appear to be more vulnerable to autoimmune condi ons and respiratory infec ons than people with adequate vitamin D status. Unfortunately, numerous factors (e.g., me of year, use of sunscreen, limited sun exposure, and dark skin pigmenta on, etc.) mean that an es mated 42% of American adults are deficient in vitamin D. For this reason, consuming dietary sources of vitamin D or taking a vitamin D supplement are highly recommended— par cularly during the winter months when seasonal flu is most common. For more informa on about vitamin D, including its benefits, forms, sources, and dosage recommenda on, please see our ar cles: -Everything you need to know about Vitamin D -Don't forget vitamin D this cold and flu season 2. Melatonin In the event of a novel virus, the func oning of your innate immune system (i.e., the quicker but less precise set of immune responses) is par cularly important. This is because viral strains con nuously undergo gene c muta ons, which essen ally enables them to evade pre-established adap ve immune responses. In other words, when a virus is new, the likelihood that exposed individuals will have built up the relevant an bodies to combat it is slim. Here's where our fourth immune-boos ng nutrient, melatonin, can help. 3. 4.