How to Increase Levels of IgA

November 16, 2025 •

4 min read

Chronic psychological stress is known to cause a significant reduction in salivary IgA levels, thereby compromising mucosal immunity. Immunoglobulin A (IgA) is a critical antibody that acts as a first line of defense at mucosal surfaces, and low levels can increase susceptibility to infections. Restoring healthy IgA production is essential for maintaining robust immune function and overall wellness.

Quick Summary

This guide provides practical strategies for increasing IgA levels through nutritional adjustments, targeted supplementation, and key lifestyle modifications. Learn how supporting your gut microbiome, managing chronic stress, and incorporating specific vitamins and nutrients can help strengthen your mucosal immunity.

Key Points

Support gut health with probiotics and prebiotics: Fermented foods (yogurt, kefir, sauerkraut) and high-fiber foods (bananas, oats) promote a healthy gut microbiome, which is essential for IgA production.
Consume a diet rich in polyphenols and lean protein: Foods high in polyphenols, like berries and leafy greens, and adequate protein from sources like fish and poultry, can stimulate IgA production.
Incorporate key supplements: Supplements like Vitamin A, L-Glutamine, and fish oil are known to support the immune system and can help increase IgA levels.
Manage chronic stress: Long-term stress can suppress IgA levels, making stress-reduction techniques such as meditation and moderate exercise critical for immune health.
Prioritize sleep and moderate exercise: Adequate sleep and avoiding over-exertion can help optimize IgA levels, as both are crucial for maintaining proper immune function.
Limit alcohol and quit smoking: Excessive alcohol and smoking are both detrimental to IgA levels and should be reduced or eliminated for better immune health.

Understand the Role of IgA

Secretory IgA (sIgA) is a key antibody that plays a crucial role in mucosal immunity, protecting the body's largest surface areas, including the respiratory and gastrointestinal tracts, from pathogens. A healthy gut microbiome is essential for stimulating IgA production, with disruptions in this delicate balance contributing to low IgA levels. By focusing on holistic strategies that address the root causes of immune imbalance, you can effectively work to increase levels of IgA.

Dietary Strategies to Support IgA Production

Your diet is a powerful tool for supporting your immune system. Several food groups and dietary patterns have been shown to influence IgA production positively.

Prioritize Gut Health with Probiotics and Prebiotics

Probiotics are beneficial bacteria that can increase the number of IgA-producing cells, directly promoting IgA secretion. Specific strains like Lactobacillus casei and Bifidobacterium bifidum have demonstrated success in human studies. Probiotics are found in fermented foods such as:

Yogurt and kefir with live, active cultures
Sauerkraut and kimchi
Kombucha

Prebiotics are non-digestible fibers that act as food for these beneficial gut bacteria. Found in foods like bananas, oats, and asparagus, prebiotics promote a healthy environment for microbes that stimulate IgA production. A diet rich in prebiotic fiber fosters a balanced gut flora, which is foundational for strong mucosal immunity.

Incorporate Polyphenol-Rich Foods

Polyphenols are plant compounds with anti-inflammatory properties that have been shown to increase IgA levels significantly. A study involving the regular consumption of polyphenol-rich Okinawan vegetables found that participants had higher IgA levels and were more resistant to viral infections. Foods rich in polyphenols include:

Berries
Leafy green vegetables
Nuts and seeds
Green tea and coffee
Dark chocolate

Increase Protein Intake

Research has identified dietary protein as a major driver of secretory IgA production. Lean protein sources like fish, poultry, eggs, beans, and lentils are crucial for providing the building blocks your body needs to create antibodies. For those with advanced kidney issues, protein intake should be discussed with a doctor, but for most, a healthy protein intake is beneficial for immune function.

Supplements to Consider

While dietary changes are paramount, certain supplements can also help boost IgA production. It is always best to consult a healthcare professional before beginning any new supplement regimen.

Vitamin A: This vitamin is essential for the transport and release of secretory IgA across the mucosa. Vitamin A-rich foods include liver, eggs, sweet potatoes, and carrots. Supplementation may be necessary if deficiency is present.
L-Glutamine: An amino acid critical for gut health, glutamine supplementation has been shown to increase IgA and decrease infectious complications in some studies.
Omega-3 Fatty Acids: Found in fish oil and flaxseed, omega-3s possess anti-inflammatory properties that can support overall immune health and indirectly benefit IgA levels.
Ginseng and Chlorella: Some studies have shown that supplements like Korean red ginseng and chlorella can enhance IgA levels.

Lifestyle Adjustments for Optimal IgA

Your daily habits have a profound impact on your immune system. Managing stress and prioritizing rest are key components of increasing IgA.

Manage Chronic Stress

Chronic stress is a known suppressor of IgA levels, while acute stress can cause a temporary increase. Practicing relaxation techniques, such as meditation, yoga, or listening to music, has been shown to increase IgA production. Effective stress management helps regulate the endocrine system, which in turn supports immune function. Finding enjoyable activities and incorporating them into your daily routine can make a significant difference.

Embrace Moderate Exercise and Prioritize Sleep

Regular, moderate physical activity can lead to an increase in IgA levels at rest. However, strenuous, high-intensity exercise can have the opposite effect, particularly in elite athletes. Finding a moderate exercise routine that you can stick with consistently is key. Additionally, getting enough restful, quality sleep, especially REM sleep, is crucial for immune health and preventing IgA depletion.

Limit Alcohol and Quit Smoking

Both smoking and excessive alcohol consumption have been linked to lowered IgA levels and overall weakened immune defense. Reducing or eliminating these habits is a critical step toward improving immune health and supporting IgA production.

Comparison of IgA-Boosting Strategies


Strategy	Mechanism	Recommended Food/Activity	Notes
Diet	Provides essential nutrients and beneficial bacteria for gut health	Fermented foods (kefir), fibrous vegetables (bananas), lean proteins, berries	A foundational, long-term approach
Supplements	Addresses specific nutritional deficiencies or provides targeted immune support	Vitamin A, L-Glutamine, Probiotics, Fish oil	Best used in conjunction with a healthy diet and after consulting a doctor
Lifestyle	Directly impacts the immune system by regulating stress hormones and inflammatory responses	Stress reduction (meditation), moderate exercise, sufficient sleep	Long-term effectiveness and a critical component of immune function

Conclusion

Increasing IgA levels is a multifaceted endeavor that involves a comprehensive approach targeting diet, supplementation, and lifestyle. By focusing on nourishing the gut with probiotics and prebiotics, incorporating polyphenol-rich and high-quality protein foods, and strategically using supplements like Vitamin A and glutamine, you can provide your body with the necessary tools for robust immune function. Equally important are lifestyle adjustments such as managing chronic stress through relaxation techniques, engaging in moderate exercise, and prioritizing sufficient sleep. While targeted treatments exist for certain IgA-related conditions, a holistic, preventative approach is the best way to support your natural immune defenses and potentially reduce your susceptibility to common infections. Always consult a healthcare provider for personalized advice, particularly if you suspect an underlying IgA deficiency.

For more in-depth information on the gut's role in immune regulation, you can explore the research at the National Institutes of Health.

Frequently Asked Questions

IgA is an antibody that serves as the body's first line of defense at mucosal surfaces, such as the respiratory, digestive, and urinary tracts. It helps neutralize pathogens like bacteria and viruses before they can cause infection.

Focus on foods that support gut health, including fermented foods like yogurt and kefir with live cultures, and prebiotic-rich foods like bananas, garlic, and oats. Additionally, incorporate polyphenol-rich foods such as berries and green tea, and lean protein sources.

Supplements to consider include probiotics, vitamin A, L-Glutamine, and omega-3 fatty acids. Always consult a healthcare provider before adding new supplements to your routine, as individual needs may vary.

Chronic stress is known to suppress IgA levels by disrupting the neuroendocrine and immune systems. Conversely, stress-reduction techniques like meditation and listening to music have been shown to increase IgA production.

Yes, moderate exercise can increase resting IgA levels and is beneficial for immune health. However, prolonged or strenuous exercise, such as in ultra-marathon runners, may cause a temporary drop in IgA.

Yes, low IgA levels can weaken mucosal immunity, increasing the risk of frequent infections, especially of the upper respiratory and gastrointestinal tracts.

Absolutely. Significant improvements can be made by focusing on dietary changes, such as consuming a variety of whole foods rich in prebiotics and polyphenols, and making positive lifestyle changes like stress management and regular moderate exercise.