Is “Immune Boosting” Too Good to be True?

Written by Rebecca Riley RD, LDN and Sarah Criscuolo MS, RD, LDN, CSN, CPT

 

Around this time this time every year, a plethora of illnesses tend to spread. Immunity has become a big topic in the past 3 years, especially during and post-pandemic. But there is a lot of misinformation when it comes to what helps to support the strength of your immune system. Many products are marketed as “immune boosting”, but this claim is often not backed by science. These items are typically vitamins, minerals or herbs. Supplements like these aren’t regulated by the Federal Drug Administration (FDA), and therefore any claims to cure or prevent disease have not been evaluated by this organization. This means that supplement manufacturers may claim whatever they want and aren’t held to the same rigorous testing standards as pharmaceutical drug companies.

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Disclaimer: Some health conditions cause a weakened immune system. If you have specific health conditions or concerns, consulting with a healthcare professional like a doctor or registered dietitian is advised for personalized recommendations.

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Your Immune System

The immune system is a complex network that’s job is to defend the body against harmful invaders like viruses, bacteria and fungi. Its main function is to identify and eliminate these foreign substances, while at the same time differentiating the foreign elements from the body’s cells so that it doesn’t turn on itself.

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Is “Immune Boosting” Even Possible?

Immunity depends on a lot of different things, like age, sex, genetics, and health conditions. Introducing too many variables to “boost the immune system” can disturb its delicate balance, potentially causing more harm than good. Elevating the immune system beyond its natural functioning levels may actually cause health issues. An overactive immune system can cause the body to attack itself, as with autoimmune disorders, or lead to heightened allergy responses.

Simply put, the immune system isn’t a switch that you can turn on and off when you don’t want to get sick. So, if ensuring that we have a strong, well-functioning immune system is what we want, what can we do? There are several things that can help support a healthy immune system and save us from spending our money on products that may not work as advertised. The following methods have been scientifically proven to help support the immune system.

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A. Getting vaccinated

Vaccinations work by introducing an antigen, which is a substance such as a dead virus, that causes the immune system to produce antibodies against it. This way, your body can learn how to recognize and attack this pathogen if exposed to it again, helping to protect the immune system from specific illnesses.

B. Eating a balanced diet

Eating a balanced diet with fruits, vegetables, whole grains, and lean protein nourishes the body and helps to keep the immune system functioning at its peak. Each natural color of food indicates a different nutrient composition – for instance, fruits and veggies that are orange (ex. carrots and cantaloupe) tend to be higher in vitamin A, which is known to be beneficial to eye health. Eating a variety of foods and colors helps to ensure your body is getting all the nutrients it needs to run properly.

C. Being physically active

Regularly taking part in moderate exercise has been shown to potentially benefit immunity. Exercise helps reduce stress levels and improve sleep and circulation in the body, all of which can benefit your immune system functioning. Adding in physical activity can be as easy as walking during your lunch break or doing a few body weight squats in between meetings. It’s important to note, however, that overexercise can have negative effects on the immune system.

D. Getting enough quality sleep

When you sleep, certain components of your immune system are synthesized. One example of this is cytokines, which are a pro-inflammatory molecule. During sleep, the production of these molecules increases, making them available to help with healing from injury or fighting off illness. Sleeping 7-9 hours per day is recommended for adults to allow for these processes to proceed correctly. Lack of sleep can upset the immune system and in turn make it more difficult for you to sleep as time goes on. Find ways to help you get enough sleep daily, such as setting up a sleep schedule and limiting electronic use at bedtime.

E. Managing stress

Chronic stress can have a detrimental impact on the immune system. In modern society, many of us are constantly stressed, and aiming to lower our stress levels is easier said the done. Some activities that may help to decrease your stress levels are yoga, weight lifting, meditation, or deep breathing. Many people also find that walks lower their stress levels, and doing so outside on a sunny day can have the additional benefits of increasing vitamin D levels and helping you to connect with nature.

F. Abstaining from smoking

Smoking cigarettes and other tobacco products has been proven by many studies to weaken the immune system. While it may be a difficult habit to kick, there are many resources available to help you quit. Some are listed below:

• https://www.findtreatment.gov/
• https://www.quitassist.com
• https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html

G. Limiting consumption of alcohol

Consuming alcohol in excess can suppress the immune system. Decreasing alcohol intake to moderate consumption can help not just your immune system, but your overall health as well.

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What Are The Researched Effects of Popular Supplements on Immunity?

A. Vitamin C

Vitamin C is an essential component of the immune system. Having enough vitamin C has been shown to shorten the length of cold, but not to stop people from getting sick. It is unlikely that overconsumption of vitamin C will cause negative side effects, but underconsumption can lead to scurvy and poor wound healing.

B. Vitamin D

Some research has found that adequate vitamin D intake and levels helps to prevent sickness, while other studies have found no effect. It has been found, though, that vitamin D can help with respiratory disease, especially in deficient people. It is very common to be deficient in vitamin D if you live above the equator, especially during the winter, so it’s important to get your levels checked yearly.

C. Zinc

Some studies suggest that zinc decreases the length of the common cold if you begin taking it at the onset of illness, but it doesn’t seem to affect the severity of cold symptoms. Too much zinc, though, may be harmful and actually decrease immunity, so make sure to stick to the Recommended Daily Allowance (RDA).

D. Elderberry

Elderberry may contribute to reducing symptoms associated with colds and the flu, potentially expediting the recovery process. However, elderberry does not seem to lower the likelihood of contracting the common cold.

E. Echinacea

Research indicates that echinacea does not diminish the severity of symptoms or shorten the duration of symptoms, but it may marginally decrease the likelihood of acquiring a cold.

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What Does Not Work to Support Your Immune System?

Large dose supplements.

Having adequate stores of vitamins and minerals is vital for proper immune function, but high dose supplements should only be used if a person has a true deficiency. If a balanced diet isn’t possible and deficiencies are suspected, a large dose multivitamin (MVI) with the RDA of micronutrients may be beneficial, but it’s always important to talk to your healthcare provider before adding any supplements to your regimen. Having MVIs with more than the RDAs may have negative effects on the immune system and body as a whole.

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To summarize, there are a lot of misunderstandings about “boosting the immune system”, mostly due to marketing tactics used by supplement companies. The body’s immunity is controlled by a complex system that is influenced by many different factors. There isn’t one food, supplement, or lifestyle change that can guarantee you won’t get sick, but there are things you can do to support your immune system so that it runs how it should. If you’d like more personalized advice on keeping your immune system at peak performance, use the link below to schedule an intake call and get set up with one of our dietitians!

 

References

• Carr, A., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
• Centers for Disease Control and Prevention. (2023, September 5). Six tips to enhance immunity. Centers for Disease Control and Prevention. https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index.html
• Morey, J. N., Boggero, I. A., Scott, A. B., & Segerstrom, S. C. (2015). Current directions in stress and human immune function. Current Opinion in Psychology, 5, 13–17. https://doi.org/10.1016/j.copsyc.2015.03.007
• Nutrition and immunity. The Nutrition Source. (2022, December 5). https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
• U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements – dietary supplements for immune function and infectious diseases. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/ImmuneFunction-Consumer/
• Sleep & Immunity: Can a Lack of Sleep Make You Sick? Sleep Foundation. Published October 26, 2018. Accessed January 5, 2024. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity
• U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements – zinc. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Zinc-Consumer/#:~:text=If%20you%20take%20too%20much,your%20body’s%20absorption%20of%20magnesium.
• Vitamin D. The Nutrition Source. (2023, March 7). https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
• Zukerman, W. (2021, March 4). Immune Boosting: Is It a Bust? Gimlet. Retrieved December 21, 2023, from https://open.spotify.com/episode/1UhKdqAcdqxKT20141HmTy?si=F3aMIJnHR6q-kGOi667OsQ&nd=1&dlsi=b417c442f30b4d34