PLAY
A lymphocyte is a type of white blood cell that comprises the immune system. There are two types of lymphocytes, T cells and B cells, that serve either to produce antibodies to attack pathogens or to destroy infected cells of the body. (source)
Low serum lymphocyte levels can stem from physiological factors such as stress and inflammation, which can suppress the immune system's production of lymphocytes. Nutritionally, deficiencies in key nutrients, such as vitamin C and zinc, can impair lymphocyte function and decrease their levels in the bloodstream. (source, source, source)
Prioritize glutamine-rich foods: Consumption of glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume at least one serving of foods high in glutamine at each meal daily.
One serving examples: Beef (lean cuts) (3.5 oz), Chicken (3.5 oz), Pork (3.5 oz), Eggs (3 large eggs), Walnuts (1 oz)
Prioritize sleep: Sleep is associated with increased lymphocytes. (source) Sleep allows the body to recover, helping to reduce oxidative stress and cellular death which negatively affect lymphocyte levels. (source, source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with glutamine: Supplementation with glutamine has been shown to increase lymphocytes. (source) Glutamine is the primary source of energy for lymphocytes to increase in number. (source) Recommendation: Consume two to three 5 g servings of glutamine daily.
High serum lymphocyte levels can stem from physiological factors relating to immune function. Lymphocytes, which are produced primarily in the lymph nodes and spleen, play a crucial role in the immune response. Nutritionally, factors like adequate intake of vitamins and minerals, particularly those known to support immune function, like vitamin C and zinc, can contribute to higher lymphocyte counts. (source, source)
Prioritize fatty fish: Consumption of omega-3 fatty acids has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Eat at least two servings of fatty fish a week.
One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)
Perform breathwork and/or meditation: Stress has been shown to increase lymphocyte concentrations. (source) Meditation and breathwork have been shown to decrease physiological stress markers, thereby reducing lymphocyte concentrations. (source, source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with fish oil: Omega-3 fatty acid supplementation has been shown to reduce IL-6, a precursor to lymphocytes, and work to normalize lymphocyte levels. (source, source, source) Recommendation: Supplement with at least 3 grams of fish oil daily.
