How do probiotics support immune health?
Written by
Robert Kelly
Reviewed by
Prof. Graham Pierce, Ph.D.Certain probiotic strains have a direct immunomodulatory effect via the gut-immune axis. For example, Lactobacillus rhamnosus GG has been shown to strengthen the gut barrier function, and Bifidobacterium lactis has been shown to enhance pathogen surveillance. These strains signal with immune cells in the gut lining and activate protective responses systemically.
Lactobacillus rhamnosus GG
- Mechanism: Strengthens intestinal barrier tight junctions
- Immune Benefit: Reduces respiratory infection duration by 30%
- Clinical Evidence: 12 studies show efficacy in adults/children
- Dose: Minimum 10 billion CFU daily
Bifidobacterium lactis
- Mechanism: Enhances macrophage phagocytosis activity
- Immune Benefit: Improves response to viral challenges
- Clinical Evidence: Increases secretory IgA production
- Dose: 5-10 billion CFU with meals
Lactobacillus casei
- Mechanism: Modulates cytokine signaling pathways
- Immune Benefit: Reduces common cold incidence
- Clinical Evidence: Balances TH1/TH2 immune responses
- Dose: 10 billion CFU consistently
For cultures to be beneficial, they must survive the digestive process. Probiotics are often provided in enteric-coated or spore forms to ensure they reach the intestines alive. Eating prebiotics (garlic) along with them will help colonize. Continuing to take them daily will help maintain a healthy population in your gut microbiome.
Opt for high-quality probiotics with strain specificity -first select products that list the exact strains and have CFUs at expiration. Look for independent testing to show whether the labeled strains remain viable. Avoid products that need refrigeration and may be mishandled. These factors influence real-world immune benefits.
Incorporate a healthy lifestyle along with probiotics. Getting regular sleep improves the diversity of the microbiome. Managing stress can help maintain the integrity of the gut lining. Regular moderate-intensity exercise enhances the metabolism of the microbiome. Together, these can support a probiotic regimen and improve the overall efficacy of immune support.
Read the full article: Top 10 Immunity Support Vitamins & Minerals
