You Can’t ‘Boost’ Your Immunity. Here’s What to Do Instead

Every year, supplement companies eagerly market products promising to “boost immunity” and shield us from colds and flu. However, it’s important to note that such claims often come with an asterisk, as they have not been evaluated by the FDA. So, what does it really mean to boost the immune system? The short answer is: it doesn’t mean much at all.

According to Dr. Laura Purdy, founder and CEO of Swell Medical, the term “boost” is pseudoscientific. “You’re not boosting anything. You’re not increasing your B cells or T cells,” she explains. Instead of thinking about immunity as something that can be increased beyond its natural state, we should view it like any other system in the body. The goal should be to optimize its function. “I prefer the term ‘optimize’ over ‘boost,’” Dr. Purdy says.

Moreover, our immune system is a complex network composed of various components, including the spleen, white blood cells, lymphatic system, gut microbiome, and skin. These elements work in harmony. Nutritionist Dr. Daryl Gioffre states, “To optimize your immune system is to optimize your overall health, and vice versa.” This approach may not be the catchy slogan that fuels supplement sales, but it accurately reflects how the immune system operates.

So, how can we effectively optimize our immune system, and what common misconceptions should we address? Here’s what you need to know:

Vitamin C Supplements Are Often Ineffective

Research shows that taking specific vitamins and minerals does not necessarily enhance immunity. “Large-scale studies haven’t proven that high doses of vitamin C or zinc prevent illness,” Dr. Purdy notes. The inconclusiveness of these studies is partly due to the fact that while many people see no benefits from supplementation, a few may experience positive outcomes. Dr. Karen Duus, a professor of microbiology and immunology, adds that for those with specific nutrient deficiencies, supplementation can be beneficial. “Certain supplements have proven effects when there’s a deficiency,” says Dr. Ernst von Schwarz, a clinical professor at UCLA.

To put it simply, supplementing with vitamin C is akin to saying insulin can boost health—if you’re diabetic. Vitamin C deficiencies are rare in the average American population, according to Dr. Purdy.

Prioritize a Healthy Diet

Research consistently indicates that nutritional supplements cannot replace the nutrients found in whole foods. The marketing power of the $430 billion global supplement industry can be misleading. As the saying goes, you can’t supplement your way out of a poor diet. A balanced, healthy diet is crucial for supporting gut health, a key factor in immunity. Dr. Gioffre emphasizes the connection: “Around 80% of your immune system resides in the gut.” When gut health declines, so does immune function, making you more susceptible to infections. Therefore, focusing on a diet rich in fruits and vegetables is essential.

Additionally, maintaining healthy lifestyle habits such as regular exercise and adequate sleep plays a vital role in preventing illness.

Understanding Vaccinations

Another widespread misconception is that flu shots are meant to prevent illness altogether. Many people who get sick after vaccination question their efficacy, similar to reactions seen with COVID-19 vaccinations. Dr. Duus clarifies, “Vaccines are not designed to completely prevent sickness; they’re intended to keep your immune system updated.” They help prepare the body to respond effectively to infections, reducing the risk of severe illness.

Dr. Purdy elaborates, “Vaccines provide the opportunity for your body to produce antibodies before exposure to a virus.” Instead of thinking about “boosting” immunity, consider it a way of readying your defenses. In summary, optimizing immune function involves a holistic approach that prioritizes a balanced diet, healthy lifestyle, and proper vaccinations, rather than relying on supplements.