How to Build Up T‐Cells in Your Body

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1 Adjusting Your Diet

2 Using Vitamins and Supplements

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Co-authored by Dan Hickey Medically reviewed by Farah Khan, MD

Last Updated: November 5, 2024 Fact Checked

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If you'd like to improve your immune system, work on increasing the number of T-cells in your body. T-cells are a type of lymphocyte that will attack cells that are infected with a virus. To improve your T-cell count and responsiveness, eat a healthy diet full of fresh produce and lean protein. If you're concerned your diet isn't balanced, take supplements that have been shown to improve the immune system.

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Method 1

Method 1 of 2:

Adjusting Your Diet

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1. 1
   Eat fruits and vegetables high in folic acid, vitamin B6, and thiamin. These vitamins and minerals can increase the number of T-cells in your body, so try to include them in your daily diet. Studies show that vitamins B6b and B12 help T-cells mature and replicate more effectively. Similarly, dietary folic acid helps maintain T-cells in various parts of the body, including in the colon. Thiamin (thiamine or vitamin B1) also supports T-cells and makes them more effective at fighting foreign cells. One of the best ways to get these nutrients is to eat a varied diet that includes fresh fruit and vegetables. Good sources of these nutrients include:

   • Leafy greens
   • Cauliflower and broccoli
   • Peas, chickpeas, and kidney beans
   • Squash
   • Carrots
   • Tomatoes
   • Strawberries
   • Bananas and oranges
   • Nuts
   • Whole grain bread
   • Some fortified cereals
2. 2
   Include lean protein and healthy fats in your diet. Your immune system needs protein to create T-cells, so it's important to eat foods that are rich in protein. Look for 3- to 4-ounce (85- to 113-gram) portions of lean meat or protein. Eat foods like skinless chicken, fish, eggs, lentils, beans, and soy.

   • Avoid eating saturated fats such as red meats, fried meats, or chicken with the skin. Healthier options include fatty fish high in Omega-3 fats such as salmon, tuna, flounder, sardines, or anchovies.
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3. 3
   Drink at least 1 cup (237 mL) of green tea every day. Research shows that green tea contains polyphenols that actually increase the number of regulatory T-cells in your body. Try to sip green tea (hot or cold) throughout the day to get these polyphenols.

   • If you dislike the taste of green tea, mix in a little lemon or honey to improve the flavor.
   • Green tea is not as potent as other drugs or supplements for boosting your T-cell count, but it comes with far fewer long-term side effects or health risks.
4. 4
   Eat fresh or dried papaya. Papaya is high in fiber, vitamins, and minerals. Studies have also shown that fresh papaya, dried papaya, and papaya seeds increase T-cells and have anti-inflammatory properties, so add it to your regular diet.

   • If you're tired of the flavor of papaya, look for papaya supplements at natural health food stores. Follow the manufacturer's instructions regarding dosages and consult your doctor before starting any new supplements as papaya may interact with other medications.
5. 5
   Include garlic in your diet. Researchers believe that garlic contains compounds that can increase the number of T-cells, improve their responsiveness, and lower your stress hormone levels. Try to use fresh garlic in your meals instead of seasoned garlic, which often includes salt.

   • You can also look for pure dried and powdered garlic at most health food stores.
   • Fresh garlic is also considered more beneficial for you than garlic capsules or supplements, which may slightly salter the composition of the garlic.
6. 6
   Eat an anti-inflammatory diet. You can decrease inflammation in your body by choosing foods that reduce inflammation. Since your body must fight most inflammation, decreasing it through better nutrition supports your immune system.

   • Anti-inflammatory foods include leafy green vegetables like spinach and kale, tomatoes, olive oil, nuts, fatty fish, and fruits like strawberries, blueberries, cherries, and oranges.
7. 7
   Avoid foods that cause inflammation. Inflammation takes a toll on your body and your immune system (and therefore, your T-cell count and/or effectiveness). This puts you at an increased risk for illness and disease. Luckily, it's easy to eliminate the foods that commonly cause inflammation, such as:

   • Processed carbohydrates like white bread
   • Fried foods
   • Soda
   • Sweetened drinks
   • Red meat
   • Processed meat like hot dogs
   • Margarine, shortening, and lard
8. 8
   Eat probiotic foods or supplements to boost your gut health and immunity. Although they aren't a cure all, probiotics can help your digestion. They may also improve your gut health, depending on which ones you consume, which is intricately linked to your immune function. Certain probiotic strains like Lactobacillus can stimulate regulatory T-cells and increase their levels.

   • You can find probiotics in foods like yogurt, kimchi, pickles, sauerkraut, and kefir. Or, you can buy a daily probiotic supplement instead.
   • Consult your doctor before beginning a new probiotic or making significant changes to your diet.
9. 9
   Mind your food allergies. Like inflammatory foods, food allergies and intolerances can cause harmful inflammation in your body. This is bad for your health and immune system. It's important that you avoid foods that cause you to have an allergic response.

   • If you suspect you have a food allergy, you should ask your doctor for a referral to an allergist so that you can be tested.
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Method 2

Method 2 of 2:

Using Vitamins and Supplements

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1. 1
   Learn about your T-cell count. If your doctor orders blood tests, the labs can test the levels of T-cells in your white blood cells. Your doctor will discuss any concerns they have if your T-cell or white blood cell counts are low, as well as things you can do to boost your numbers. Increasing your T-cell count is a great way to improve the effectiveness of your immune system.

   • A typical T-cell count for a healthy adult is 500 to 1,500 cells/mm3 (0.50 to 1.50 cells/109/L).
2. 2
   Add a selenium supplement to your diet. Studies show that the trace mineral selenium can help your body produce more T-cells. To easily add it to your diet, take a selenium supplement that contains 55 mcg in a daily dose.

   • If you're pregnant, increase your selenium intake to 60 mcg a day. If you're breastfeeding, try to get 70 mcg a day.
   • Ask your doctor before beginning a selenium supplement to ensure you’re getting the correct dosage.
3. 3
   Take a vitamin D supplement to activate your T-cells. Since it's difficult to get vitamin D from your food, look for a supplement that has 600 IU of vitamin D. The vitamin can make your T-cells more effective and responsive to antigens.

   • You can also get vitamin D from sunlight. If you have lighter skin, you’ll need about 8–10 minutes of sunshine a day at noon in the summer (assuming 25% of your skin is showing) or up to 2 hours in winter when the sun is weaker and you have less exposed skin.
   • If you have darker skin that produces lots of melanin, you may need up to 4 times more sun exposure to produce the same amount of vitamin D as people with light skin.
   • Consult a healthcare professional before beginning any new supplements.
4. 4
   Take a daily zinc supplement. If you don't want to take a multivitamin or your multivitamin doesn't contain zinc, take a zinc supplement instead. Studies show that taking a 30 mg zinc supplement every day for at least 3 months will increase the number of T-cells in your body, boosting the ability and function of your immune system overall.

   • Consult your doctor before beginning any new supplements.
5. 5
   Take a multivitamin for your sex or age. If you prefer to take a multivitamin instead of several supplements, ask your doctor to recommend a multivitamin that contains B vitamins, vitamin A, vitamin C, vitamin E, selenium, iron, and zinc. If your body is low on some of these vitamins and minerals, a daily multivitamin can improve your immune system.

   • Regular multivitamin use is shown to improve your T-cell count by increasing zinc and vitamin C levels significantly. It also decreases the length and severity of illnesses.
   • Take your multivitamin even when you're not sick. This will prevent a micronutrient deficiency.
   • Consult your doctor before beginning or changing a multivitamin.
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Tips

• You can also support your immune system by avoiding toxins in your environment. Don't smoke, choose non-toxic personal care and cleaning products, choose glass over plastic food storage containers, and avoid pesticides and toxins in your food.
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• Maintain your health by exercising for at least 30 minutes a day. If you can't do it all at once, it's okay to break it into 10 minute intervals.
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