Explanation
The neutrophil-to-lymphocyte ratio reflects the relationship between innate and adaptive immune response during illness or other pathological state. (source, source)
Low
A low neutrophil/lymphocyte ratio can be influenced by physiological factors involving the immune system, where bone marrow, spleen, and lymph nodes play essential roles in producing and regulating these blood cells. Nutritionally, factors such as nutrient deficiencies or inadequate intake of essential vitamins and minerals can impact immune cell production and function. (source, source, source, source, source)
Optimization
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.
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)
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.
High
A high neutrophil/lymphocyte ratio can be influenced by physiological factors such as inflammation and stress, which may stimulate an increase in neutrophils and a decrease in lymphocytes. From a nutritional perspective, diets high in processed foods, sugar, and unhealthy fats can contribute to chronic inflammation, affecting the balance of neutrophils and lymphocytes. (source, source, source, source)
Optimization
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)
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.
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.
