Fuelling immunity - natural products for optimal health π¦
These foods can support your immune health!
Fueling immunity: the synergy of natural products and exercise for optimal health
Study Details
This new review analysed the evidence for natural foods and supplements that may support immune function π
Touching on whether their benefits are additive or synergistic when paired with exercise πͺ
Here are the key findings β¬οΈ
Key Findings
Probiotics π¦
𧬠Improve gut health, enhance immune cell function, reduce respiratory infections
π― 1 - 3 Γ 10βΉ CFU/day in most trials
β‘ Additive effects in reducing URTI risk; not clearly synergistic
Prebiotics π±
𧬠Promote beneficial gut bacteria, increase short-chain fatty acids, modulate inflammation
π― ~5 - 10 g/day (inulin, FOS, GOS)
β‘ Additive in maintaining immune function during training stress
Omega-3 Fatty Acids π
𧬠Anti-inflammatory, regulate T-cell and cytokine responses, support recovery
π― 1 - 2 g/day EPA + DHA
β‘ Additive; may reduce inflammation but not proven synergistic
Oats πΎ
𧬠Enhance natural killer cell activity, reduce infection incidence
π― 3 g/day Ξ²-glucan (from oats)
β‘ Additive in reducing URTI after heavy exertion
Mango π₯
𧬠Rich in polyphenols (mangiferin), antioxidant and anti-inflammatory
π― ~400 g mango pulp/day
β‘ Additive antioxidant support; limited evidence of synergy
Pomegranate π
𧬠High in polyphenols, reduces oxidative stress and muscle inflammation
π― 250 - 500 mL juice/day
β‘ Additive antioxidant effects; not synergistic
Dark Chocolate π«
𧬠Improves endothelial and immune function, reduces inflammation
π― 40 g/day dark chocolate (~500 - 900 mg flavanols)
β‘ Additive for recovery; no synergy shown
Ginseng πΏ
𧬠Modulates innate/adaptive immunity, lowers risk of respiratory infections
π― 100 - 400 mg/day ginseng extract
β‘ Additive; no synergistic evidence
Green Tea π΅
𧬠Potent antioxidant, antiviral, reduces oxidative stress and inflammation
π― 500 - 1000 mg/day catechins (or 3 - 4 cups tea)
β‘ Additive; may enhance fat oxidation but not synergistic for immunity
Garlic π§
𧬠Enhances immune cell activity, reduces URTI incidence
π― 180 mg aged garlic extract/day (up to 2.5 g fresh garlic equivalent)
β‘ Additive protective effects; no synergistic evidence
Spirulina π
𧬠Rich in phycocyanin and polysaccharides, enhances immune cell activity and antioxidant defence
π― 2 - 7.5 g/day
β‘ Additive with exercise in supporting immune function and reducing oxidative stress; no proven synergy
Conclusion
Natural products can have significant effects on immune functionπ‘οΈ
Including a range of these types of foods in your diet will likely be beneficial for health, although are unlikely to be a silver bullet as standalone strategies β
Reference
https://pubmed.ncbi.nlm.nih.gov/40822484/
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