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Monocytes are white blood cells that differentiate into other cells to regulate cellular homeostasis. Monocytes monitor for the presence of microbes and they coordinate an immune response during infection and inflammation. Monocyte percentage measures the portion of monocytes among white blood cells in the sample. (source, source)
Low monocyte levels may be influenced by physiological factors involving bone marrow function, where monocytes are produced, and the spleen, which helps regulate their circulation. Nutritionally, the consumption of vitamins and minerals necessary for immune function, such as vitamin C and zinc, can positively impact monocyte levels. (source, source)
Prioritize foods high in anthocyanins: Anthocyanins promote optimal levels of monocytes. (source) Anthocyanins are a type of flavonoid that inhibit the adhesion of monocytes to blood vessel walls, which results in increased circulating levels of monocytes in the blood. (source) Recommendation: Consume at least two servings of anthocyanin-rich foods daily.
One serving examples: Blackberries (¾ cup), Blueberries (1 cup), Tart Cherries (1 cup), Strawberries (8 medium strawberries), Red Grapes (1 cup)
Exercise at high intensity: High-intensity exercise has been shown to increase monocytes. (source) HIIT training leads to an acute spike in monocyte production in response to exercise-induced stress. (source) Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.
Supplement with elderberry: Elderberry promotes optimal levels of monocytes. (source) Elderberry contains anthocyanins that inhibit the adhesion of monocytes to blood vessel walls. (source) Further, elderberry triggers the release of anti-inflammatory cytokines and stimulates an increase in immune cells like monocytes. (source) Recommendation: Supplement with at least 600 mg of elderberry.
High monocyte levels can be influenced by physiological factors related to immune system activation, where these white blood cells are mobilized to fight infections or respond to inflammation. From a nutritional perspective, certain dietary factors can also impact monocyte levels, such as excessive intake of saturated fats and sugars, which may promote inflammation and immune dysfunction. (source, source)
Prioritize fatty fish: Fish oil consumption has been shown to inhibit monocyte expression. (source) Omega-3 fatty acids inhibit pro-inflammatory pathways and promote the production of anti-inflammatory mediators, leading to reduced monocyte levels in the blood. (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: Breathwork has been shown to lower markers of stress. (source) Acute stress has been shown to increase monocyte activity. (source) Meditation and breathwork aid in reducing levels of monocytes. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with fish oil: Supplementation with fish oil has been shown to inhibit monocyte expression. (source) Omega-3 fatty acids inhibit pro-inflammatory pathways and promote the production of anti-inflammatory mediators, leading to reduced monocyte levels in the blood. (source, source) Recommendation: Supplement with at least 3 grams of fish oil daily.
