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White blood cells (WBC) are essential components of the immune system. They circulate in the blood and play a key role in the inflammatory and cellular responses to injury and pathogens. (source)
Low WBC may be due to decreased production, increased utilization, or destruction of white blood cells. Given the role of white blood cells in immune system function, the body's response to stress, inflammation, or infection may be affected by decreased WBC count. Nutritionally, a balanced diet may be associated with a decreased risk of low WBC. (source, source)
Prioritize foods high in vitamin B1: Consumption of vitamin B1 has been associated with increased WBC. (source) Vitamin B plays a crucial role in the support of naive B cells, white blood cells needed for adaptive immune response. (source) Recommendation: Consume at least one serving of foods high in vitamin B1 daily.
One serving examples: Pork (3 oz), Sunflower Seeds (1 oz), Macadamia Nuts (1 oz), Green Peas (1 cup), Brown Rice (cooked) (1 cup)
Avoid alcohol: Alcohol intake is associated with decreased WBC. (source) Alcohol directly blunts WBC production in the bone marrow. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with astragalus: Supplementation with astragalus has been shown to increase WBC. (source) Active compounds found in astragalus, like polysaccharides and flavonoids, help to stimulate WBC synthesis. (source) Recommendation: Supplement with at least 1 g of astragalus daily.
High WBC is often an indication of inflammation, infection, or stress in the body. This heightened immune response represents an active defense mechanism that involves the spleen and lymph nodes, brought on by increased production of WBC by the bone marrow. (source, source)
Prioritize zinc-rich foods: Consumption of zinc has been shown to reduce white blood cell count. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of WBC, thereby decreasing WBC concentrations in the body. (source, source) Recommendation: Consume at least two servings of zinc-rich food a day.
One serving example: 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. (source) White blood cell count has been positively associated with measures of stress fatigue. (source) Meditation and breathwork have been shown to decrease pro-inflammatory processes, which reduces the number of WBC released into the bloodstream in response to inflammation. (source, source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with zinc: Zinc supplementation has been shown to reduce WBC. (source) Zinc has anti-inflammatory properties that reduce the recruitment and activity of WBC, thereby decreasing WBC concentrations in the body. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.
