Everyone recovers from colds and the flu at different rates. Some people feel better in a day or two, while others may experience symptoms for a week. Additionally, some people rarely catch a cold or flu at all. Why is there such a difference?
Today, I’ll explain the benefits of beta-glucans, a substance that can help those who struggle with prolonged sickness, such as a cold or flu, to recover faster.
Understanding Immune Health: What Does It Really Mean?
We’ve all heard of the immune system, but do we fully understand what it is?
The immune system is divided into innate immunity and adaptive immunity. Innate immunity is the natural defense we’re born with, and it’s the body’s first line of defense. When bacteria or viruses enter the body, immune cells like macrophages, NK cells, and neutrophils take action to fight them off.
If the body is unable to destroy the bacteria at this stage, adaptive immune cells step in to provide further protection.
Having a strong innate immune system helps the body respond quickly, meaning you’re less likely to get sick and your recovery time will be shorter.
Some people recover from a cold in just a couple of days, while others may be sick for a week. It all depends on the strength of their immune systems.
That’s why many people are looking for ways to boost their immune systems. Today, I’ll introduce one helpful substance: beta-glucans.
The Immune-Boosting Power of Beta-Glucans: How They Work
Beta-glucans are polysaccharides found in mushrooms like shiitake, reishi, and even brewer’s yeast. These foods have long been known for their immune-boosting properties and have been used by people of all ages.
According to a 2022 study published in Nature, beta-glucans activate immune receptors like Dectin-1 on immune cells such as macrophages, dendritic cells, and neutrophils. These immune cells play a crucial role in enhancing innate immunity, helping to train immune cells without triggering excessive inflammation. This makes beta-glucans highly effective for strengthening the body’s immune defenses.
What Are Beta-Glucans and How Do They Work?
Beta-glucans are a form of carbohydrate made up of multiple sugar molecules. They are found in mushrooms, certain seaweeds, and plant cell walls, like cellulose. Unlike alpha-glucans, which are easily digested by enzymes in the body, beta-glucans are more resistant to digestion, which is why they have a unique effect on immune cells.
Does Eating Foods Rich in Beta-Glucans Automatically Boost Immunity?
Not all beta-glucans work the same way, even though they share similar chemical structures. For beta-glucans to effectively boost immunity, they need to meet a few specific conditions.
The first is that the beta-glucan must have a structure that is difficult for the human body to digest. If the molecular weight is too high, it won’t be absorbed properly and won’t stimulate the immune system. For example, while oatmeal contains beta-glucans, it’s more useful for controlling blood sugar and cholesterol than for boosting immunity. Similarly, cellulose from plant cell walls is a type of beta-glucan but doesn’t activate immune cells.
The second condition is that beta-glucans with more complex structures tend to be more effective. Foods that we commonly eat may create a tolerance effect, meaning they don’t activate the immune system as efficiently. For example, mushrooms like reishi and chaga, which are less common in our diet, are more effective for immunity and conditions like cancer.
Beta-glucans with a 1,3/1,6 bond structure are known to be especially effective at stimulating immune responses. These bonds refer to the specific way the sugar molecules are linked together in the beta-glucan structure.
Choosing the Right Beta-Glucan Supplement: What to Look For
When selecting a beta-glucan supplement, look for products that specify the 1,3/1,6 bond structure. This structure is typically extracted from mushrooms and yeast during production. Some products may emphasize the 1,3d beta-glucan content, which is known for its immune-boosting properties.
While some products might claim to contain only 1,3 beta-glucan, they could still contain small amounts of other bonds. The most effective beta-glucans for immune health typically contain the 1,3/1,6 bonds.
Precautions When Taking Beta-Glucans: The Importance of Moderation
While beta-glucans are excellent for boosting immunity, overconsumption can lead to negative effects. Excessive intake may result in overactivation of macrophages, which can cause inflammation and potentially worsen immune system disorders.
Moderation is key—boosting immunity is helpful for fighting disease, but overdoing it could cause complications. Be sure to stick to the recommended dosage.
If you experience unusual reactions or side effects after taking beta-glucans, stop using the supplement and consult a healthcare professional. Pregnant or breastfeeding women should avoid beta-glucans due to potential risks.