Between ripe tomatoes and a ripe immune system - through late summer with beta-glucan and zinc
When the garden bows and the sun turns golden, it's time for an inner late summer cleanse. While raspberries are glowing and tomatoes are almost bursting with ripeness, the human body also begins to prepare for fall. And no, we don't just mean the new blanket or the first pumpkin recipe - your immune system has big plans now too.
With beta-glucans and zinc, this transition can be made easy: gentle but strong, without any hocus-pocus. Just a little bit of science, a little bit of nature - and a lot of mindfulness for your own body. Think of your immune system like a bed of perennials: It needs the right soil, smart care and occasional support - especially when the season changes.
In our article, you can find out how beta-glucan and zinc can specifically support your immune system, why now is the right time for this and in which forms these nutrients are particularly useful to take.
A summer full of bacteria - and why that's good
Whether at barbecues, gardening sessions or festivals, in summer you encounter countless foreign substances - and millions of bacteria. This is normal and even important. Because this is exactly what trains the innate immune system - our body's first bodyguard, which reacts at lightning speed to everything unknown.
In addition to the classic white blood cells, specialized dendritic cells, T cells and neutrophil granulocytes also play an important role. These immune heroes recognize, present and fight intruders - without any daytime fatigue. They are, so to speak, the garden workers of your inner microbiome, always on their toes.
Immune system as the seasons change
The transition from summer to fall is more than just a change of wardrobe. Your body also feels the changes: less sunlight, cooler temperatures, a different sleep-wake rhythm. All of this can affect the function of the immune system - especially if it was previously running at full capacity.
Susceptibility to infections is particularly high in late summer - even if it is still warm outside. The change in temperature between sunny days and cool nights is an additional challenge for the immune system. While we are still in summer mode mentally, the body is already registering that the immune system needs to rebuild itself. Tiredness, a scratchy throat or increased sensitivity to irritants can be the first signs that support from within could do us good.
What's more, late summer is often a time for returning to everyday life - after vacations, family visits and spontaneous barbecues. Just when you actually need strength for new routines, the body suddenly feels tired. Targeted support with beta-glucans and zinc can be particularly useful at this time.
Zinc & beta-glucan: Small nutrients, big effect
Zinc is like the silent gardener among micronutrients: inconspicuous, but indispensable. It supports cells that support our immune system, regulates inflammatory processes and contributes to a natural immune response [1]. T helper cells, B cells and other cells in the lymphatic system are also dependent on a normal supply of zinc [1].
Beta-glucans, in turn, are natural dietary fibres from oats, barley or yeast. They bind to immune cells in the gastrointestinal tract and influence their activity. Their effect on antigen-presenting cells (cells that make pathogens visible), including dendritic cells, but also on B lymphocytes and T lymphocytes, is particularly noteworthy [2][3].
Incidentally, there are various types of beta-glucans that differ in structure and origin - for example from yeast, oats or fungi. Beta-1,3-glucans are particularly well known - this sounds like a password, but is simply a name for a specific molecular structure that communicates particularly actively with immune cells [4].
Would you like to find out more about the background? Then we recommend the following articles from our magazine:
• Zinc deficiency: Recognizing the signs and successfully compensating for a deficiency
• Beta-glucans have these effects
The duo in action: How your body's own defense works
When you combine zinc and beta-glucans, you give your body several building blocks to maintain its defense processes. While zinc is directly involved in cell division and repair, beta-glucans act like a kind of tuning fork for the immune system - they only activate when it makes sense and thus support a balanced reaction to foreign substances.
The interaction of these two substances not only affects the first line of defense, but also the acquired immune system, which reacts specifically to known pathogens. You could say: zinc provides the tools, beta-glucan the intuition. In this way, the specific defense - i.e. targeted immune reactions - is also meaningfully supported.
In what form can I take zinc and beta-glucan?
Not everyone has the time or inclination to put together the perfect combination of nutrients from food every day. If you want to take a targeted approach, you can fall back on practical dosage forms that can be easily integrated into everyday life:
Capsules - ideal for people on the go or with little time. They are easy to dose and are often formulated to contain a combination of zinc and beta-glucans. A practical solution for anyone who likes it uncomplicated.
Tablets - the classic food supplement. Tablets have a long shelf life, are easy to dose and are available in many pharmacies or online stores. Zinc in particular is often available in this form.
Powder - perfect for smoothies, shakes or yogurt. If you like mixing or stirring in the morning, you can supplement as needed with powder variants. Beta-glucans in powder form are particularly easy to integrate into a high-fiber diet.
Food - the requirement can also be met naturally. Beta-glucans are found in oats, barley and certain mushrooms, for example. Zinc is found in animal products such as meat or cheese, but also in nuts and pulses. As the levels fluctuate, supplementation can be useful - especially in stressful times or when there is an increased need.
When is the right time to take it?
A stable rhythm is not only good for your sleep - your dietary supplements also benefit from it. Ideally, zinc should be taken on an empty stomach or between meals, as some food components can inhibit absorption (e.g. so-called phytates from wholemeal products). Beta-glucans can be easily integrated into meals - especially if they are consumed in their natural form or as a high-fiber supplement.
The most important thing is to keep at it. Immune balance needs continuity - just like any garden that needs to be tended not only in spring but also in late summer.
Protection from within - but with a sense of proportion
Even natural substances can be too much of a good thing. That is why it is important not to increase dosages on suspicion. Zinc in particular should not be overdosed - too much can affect the copper balance and lead to side effects [5].
The combination of zinc and beta-glucan can protect the immune system without overstimulating it. This is especially true for people with known allergic reactions who want to benefit from gentle but targeted regulation.
And: Infected cells are also part of a healthy immune system - they are recognized, isolated and eliminated without the body immediately going on alert. Here, other defense cells intervene in a targeted manner - controlled by a finely tuned interplay of numerous processes.
FAQ - Frequently asked questions
Can I take zinc and beta-glucan on a long-term basis?
For healthy adults, long-term intake in the recommended dosage is generally harmless. It is important not to take excessive amounts - especially in the case of zinc, as an overdose can have side effects.
Do beta-glucans work the same for everyone?
Not necessarily. How the immune system reacts to beta-glucans depends on age, intestinal flora, diet and general health factors. The source of the glucan also plays a role: yeast, mushrooms or oats have different effects.
What is the difference between natural and synthetic zinc supplements?
Natural sources of zinc come from food or plant sources, while synthetic variants are produced specifically. Both can be effective - what is important is the so-called bioavailability, i.e. how well the body can actually absorb the zinc.
Can I take zinc and beta-glucan during pregnancy?
That depends on your individual health situation. It is advisable to consult your doctor in advance - especially if you are pregnant or have a chronic illness.
How can I tell if my immune system needs support?
Signs such as frequent infections, tiredness, persistent fatigue or dry mucous membranes can be indications of a stressed immune system. A healthy lifestyle and targeted nutrients can be useful in such phases - also as a preventative measure..
Besides zinc and beta-glucan, what else can I do to stay healthy through the fall?
Regular exercise, fresh air, sufficient sleep and a balanced diet with vitamin C and vitamin D are proven building blocks for a stable immune system. Small rituals such as a relaxed start to the day or a walk in the garden can also help you stay centered.
Sources
[1] https://pmc.ncbi.nlm.nih.gov/PMC5748737
[2] https://pubmed.ncbi.nlm.nih.gov/23092290
[3] https://pubmed.ncbi.nlm.nih.gov/26519534
[4] https://www.frontiersin.org/2020.00658
[5] https://pmc.ncbi.nlm.nih.gov/PMC10510946