Probiotics and immunity in autumn: what you need to know

Reading time: 7 minutes

When autumn arrives, I always feel a particular mix: on one side, the beauty of landscapes in blazing colours, the urge to cosy up with hot drinks and quiet moments. On the other, more tiredness, a sometimes up-and-down mood, and greater sensitivity to the little seasonal ailments.

In this article, I'd like to share why the gut plays such an important role at this time of year, and the simple habits I adopt from September.

I say this sincerely: what I write reflects my own experience and personal beliefs. It never replaces a doctor's advice.

In short

• A large part of the immune system is in contact with the gut and its microbiota.
• The return to routine combines a change of pace, stress, shorter sleep and enclosed spaces: enough to upset this balance.
• Good habits should start several weeks before the heart of winter: fibre, sleep, movement, and a regular intake of vitamin C.

Autumn, a season of transition that puts the body to the test

Autumn is a transition period that unsettles our body. Daylight decreases, which affects our body clock and our mood. We also spend more time indoors, which encourages viruses to spread. Finally, our diet changes: richer, heartier, sometimes less varied than in summer.

The return to routine adds its own constraints:

• A change of pace: quicker meals, stricter schedules, sometimes shorter sleep. The microbiota is sensitive to these changes.
• The stress of getting back to it: the brain and gut are in constant dialogue. Researchers call it the gut-brain axis, and stress can alter the balance of the gut flora (Kelly et al., 2015).
• Exposure to germs: canteens, public transport, meetings in closed rooms, children going back to school.

Gut and immunity: the link

It's at times like these that the balance of our gut microbiota becomes crucial. The gut is sometimes called our “second brain”, but it is also at the heart of our immunity: a large share of immune cells are found in the gut wall, in constant dialogue with the microbiota (Belkaid and Hand, 2014).

In other words, a well-balanced gut is a first line of contact with the outside world, working quietly, day and night.

Probiotics are live micro-organisms consumed in sufficient amounts. Each strain has its own characteristics: what is observed for one doesn't necessarily apply to another. To learn all about them: What are probiotics?

Why start in September

We tend to react to a cold rather than anticipate it: we take vitamin C when our throat is already scratchy. Yet the balance of the microbiota and our nutrient reserves are built up over several weeks, not in a day. What you do in September counts more than what you do in the middle of cold season.

Vitamin C, the building block we forget to top up

Vitamin C contributes to the normal function of the immune system and to the reduction of tiredness and fatigue (Regulation (EU) No 432/2012). The body doesn't store it: intake needs to be regular, which makes it a natural candidate for a daily habit rather than a course taken once you're ill. To find it on your plate: how to raise your vitamin C levels.

My autumn routine

Of course, liquid probiotics aren't a magic wand. They're part of an overall healthy lifestyle. Here's what I do myself in autumn:

Every morning, I take my serving of liquid probiotics on an empty stomach. I pair this with a fibre-rich diet, because fibre feeds the “good bacteria” in the microbiota. Seasonal fruit and vegetables — apples, pears, squash, carrots, cabbage — are perfect for this. The more varied the diet, the more varied the microbiota (Sonnenburg and Sonnenburg, 2014).

I also try to keep up regular physical activity, even light. Walking, gentle running or a bit of yoga does both body and mind good. Finally, I look after my sleep: it's an often underestimated ally. Researchers have shown that good sleep and the immune system are closely linked (Besedovsky et al., 2019).

And when the week gets hectic, I give myself a few minutes of walking or calm breathing between meetings.

Why I chose liquid

At Vitamoon, I chose to focus on liquid probiotics because it's the simplest form: nothing to swallow, a serving you drink neat or in a glass of water. The 4 strains in our Liquid Probiotic are microencapsulated: a thin coating helps them get through stomach acid.

Day to day, it's an easy habit: one serving in the morning in a glass of water. No hassle, nothing to forget. For me, it's a health ritual as simple as drinking your coffee.

Each 15 ml serving provides 10 billion CFU, 50 mg of L-glutamine and 80 mg of vitamin C. A 500 ml bottle lasts 33 days. If you're also looking for other vitamins for winter, our Liquid Multivitamins can be taken in the morning with the probiotic.

What our customers say

“I take it every morning at breakfast, using the measuring cap provided, 15 ml per serving. It's perfect.”
Riet Eric, Liquid Probiotic, review published on our Amazon store

“[…] I'm on my 2nd course, and its lemon taste is delicious!”
Virginie S., Liquid Probiotic, review published on our Amazon store

“A real discovery for me!”
Annick M., Liquid Probiotic, review published on vitamoon.fr

A personal conclusion

Autumn can be a demanding season, but it can also become an opportunity to listen to your body better. Liquid probiotics are now part of my morning routine, along with a varied diet, movement and proper nights of sleep.

Take care of yourself,
Nicolas

Frequently asked questions

When should you start looking after your immunity?

Ideally before autumn, from the end of summer or the return to school: the balance of the microbiota and nutrient reserves are built up over several weeks.

Why do we fall ill more often when routines restart?

Several factors add up: a change of pace, the stress of getting back to it, sometimes less sleep and greater exposure to germs in enclosed spaces.

Probiotics and vitamin C: what's the difference?

Probiotics are live micro-organisms that join the gut microbiota. Vitamin C is a nutrient: it contributes to the normal function of the immune system and to the reduction of tiredness and fatigue. Our Liquid Probiotic combines both.

Can you take the Probiotic and the Multivitamins at the same time?

Yes, in the morning, one after the other. Each is taken at 15 ml a day.

How long does a course last?

A bottle of Liquid Probiotic lasts 33 days, at 15 ml a day.

Can I take it if I'm pregnant, breastfeeding or on medication?

Ask your doctor or pharmacist for advice first.

Further reading

• What are probiotics?
• Why you (still) fall ill in February
• Vitamins in autumn and winter: the 5 to know
• Tiredness and bloating: the role of the gut and habits that help

Sources

• Belkaid Y., Hand T.W. (2014). Role of the microbiota in immunity and inflammation. Cell, 157(1), 121-141.
• Kelly J.R. et al. (2015). Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders. Frontiers in Cellular Neuroscience, 9, 392.
• Sonnenburg E.D., Sonnenburg J.L. (2014). Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. Cell Metabolism, 20(5), 779-786.
• Besedovsky L., Lange T., Haack M. (2019). The sleep-immune crosstalk in health and disease. Physiological Reviews, 99(3), 1325-1380.
• Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods.