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A neutrophil is a type of white blood cell that provides the first line of defense against infection. Neutrophils are the most abundant immune cells in the body. (source, source)
Low neutrophil levels can stem from physiological factors involving the bone marrow, where these white blood cells are produced, and the spleen, which helps regulate their circulation. Nutritionally, deficiencies in key nutrients like vitamin B12, folate, and certain minerals can impact neutrophil production and function. (source, source, source)
Prioritize selenium-rich foods: Selenium has been shown to raise neutrophil levels. (source, source) Selenium acts as a cofactor for an enzyme that protects neutrophils from oxidative damage, which supports neutrophil function and normalizes levels in the body. (source, source) Recommendation: Eat at least one serving of selenium-rich foods three times per week.
One serving examples: Brazilian Nuts (1 oz), Yellowfin Tuna (3 oz), Sardines (3 oz), Beef (3 oz), Chicken (3 oz)
Aerobic training: Aerobic exercise has been shown to elicit a neutrophil response. (source) Aerobic exercise triggers the release of specific hormones, including cortisol and catecholamines, which stimulate the bone marrow to release neutrophils into the blood to combat inflammation. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Supplement with selenium: Selenium has been shown to raise neutrophil levels. (source, source) Selenium acts as a cofactor for an enzyme that protects neutrophils from oxidative damage, which supports neutrophil function and normalizes levels in the body. (source, source) Supplementation with selenium improves neutrophil health and function. Recommendation: Supplement with at least 50 mcg of selenium.
High neutrophil levels can often be attributed to physiological factors related to the body's immune response, as the bone marrow, where neutrophils are produced, plays a central role. Factors like inflammation due to oxidative stress or inadequate intake of essential nutrients can contribute to elevated neutrophil levels. (source, source, source)
Prioritize zinc-rich foods: Zinc consumption has been shown to reduce neutrophil activity. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of neutrophils, thereby decreasing neutrophil concentrations in the body. (source, source) Recommendation: Consume at least two servings of zinc-rich food a day.
One serving examples: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)
Perform breathwork and/or meditation: Breathwork has been shown to lower markers of stress, including inflammation. (source, source) Acute stress has been shown to increase neutrophil activity. (source) Breathwork and meditation reduce markers of inflammation, which reduces the number of neutrophils released into the bloodstream in response to inflammation. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with zinc: Supplementation with zinc has been shown to reduce neutrophil activity. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of neutrophils, thereby decreasing neutrophil concentrations in the body. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.
