Can you boost your immune system?
The best ways to improve your immune system may surprise you.
Keeping our immune systems healthy has taken on a new importance, as many of us hope to ward off flu, winter colds, and problematic variants of viruses. Not surprisingly, marketers are taking advantage of our concerns. A whole cottage industry is devoted to pills and powders that claim to "boost" or "support" your immune system.
Have you ever seen ads for products that promise to supercharge immunity? Activate your body's natural defenses? Support a healthy immune system while delivering a potent boost derived from nature's hottest immune-enhancing ingredients. The claims certainly sound impressive. But do the multitude of products promoted as immune boosters work? What steps can we take to support the immune system? Let’s delve into that.
There are several "immune-boosting products" marketed in the wellness space. Here are some of them.
Intravenous (IV) drips with fluids containing various vitamins and supplements. It is freely available; some claim their formula is designed to supercharge immunity. These on-demand IV treatments aren't risk-free and can be expensive.
Vitamins and supplements. Popular options include turmeric, milk thistle, and echinacea, often combined with various vitamins. Hundreds of formulations are available. Several vitamin formulations and probiotics claim to boost or support your immune system. And while there is a grain of truth to some of those claims, the big picture is that they often don't work. For example, vitamins help immune function, but only in people with a vitamin deficiency — not in an average, healthy adult. Probiotics also hold promise. This mini-universe of organisms living in your gut, called the microbiome, plays an essential role in immunity. However, experts don't know enough about that role to create a product manipulating the microbiome to enhance immunity. That may change over the next decade — but for now, view probiotic claims with a healthy dose of skepticism.
Superfoods and foods to avoid. If you search online for "foods to boost the immune system," you'll see thousands of articles touting blueberries, broccoli, spinach, dark chocolate, and other foods to keep infections away. There's also a list of foods to avoid, such as sugary drinks or highly processed meats, because they're supposed to be bad for your immune system.
Cleanses and detox treatments. Pitches to remove toxins from the body are also there. Their marketing warns that the environment is full of harmful substances that get into the body through the air, water, and food, which we need to remove. Advocates suggest that, among other detrimental effects, these often unnamed toxins make your immune system sluggish.
Immune support typically describes vitamins such as vitamin C or other nutrients necessary for a healthy immune system. A deficiency of vital nutrients can indeed cause poor immune function. But that doesn't mean a person with normal levels of nutrients can expect supplements to improve their immune system.
Does the FDA endorse the heavily marketed products? No. The standard disclaimer on supplements' claims of immune-boosting properties says: "The FDA has not evaluated this statement. This product is not intended to diagnose, treat, cure, or prevent any disease." Yet sellers can use phrases like "boosts immune function" and "supports immune health." These terms are vague and confusing.
Boosting immunity is what vaccinations do. They prime your immune system to help fight off a specific infectious organism. A vaccine introduces the immune system to the invader ahead of time and allows it to develop a battle plan. So, when the virus does show up at the door, your immune system can react quickly, which may mean no symptoms or at least preventing severe illness. A booster shot is a refresher course to keep those lessons fresh.
Can products marketed as immune boosters boost immunity?
No, unless you have a deficiency in a vital nutrient, such as vitamin C or zinc. There's no convincing evidence that any particular product meaningfully improves immune function in healthy people. For example, results of studies looking at various supplements for colds and other similar infections have been mixed at best. Even when taking a particular supplement was linked to reduced severity or duration of an illness like a cold, there's no proof that the supplement boosted overall immune function. This goes for individual foods as well. None has ever been shown to improve immune function on its own. The overall quality of your diet, not individual foods, matters most. A similar approach applies to advice on foods you should avoid, such as sugary drinks or highly processed meats: the best foods to avoid in support of your immune system are the same ones you should be limiting anyway.
How to get the most out of your immune system?
It's not a secret, and it's not a product. What's good for your overall health is suitable for immune function. The best ways to keep your immune system at peak performance are:
Eat well and follow a heart-healthy diet, such as the Mediterranean diet.
Exercise regularly and maintain a healthy weight.
Don't smoke or vape.
If you drink alcoholic beverages, drink only in moderation.
Get plenty of restful sleep.
Minimize stress.
Get regular medical care, including routine vaccinations.
Practice good health habits: Take measures to prevent infection, such as appropriate hand washing, avoiding contact with people who might have a contagious illness, and wearing a mask when it's recommended.
This list looks familiar. These measures have long been recommended for overall health and can do a lot to help many of us. Healthy people are more resistant to disease and often fare better if infected. Good health habits can help your immune system operate at its peak.
Certain illnesses — HIV, some cancers, and autoimmune disorders — or their treatments can affect how well the immune system works. So, some people may need additional help from medications and therapies, which could genuinely count as immune boosting.
The bottom line
There may be a time when we'll know how to boost immune function beyond following routine health measures. That's not the case now. Until we learn more, one shouldn’t rely on individual foods, detox programs, oral supplements, or on-demand IV drips to keep your immune system healthy, especially when there are far more reliable options.
About Us
Dr. Poonam Singh, MD, and Dr. Amar Singh, MD, are board-certified by the American Board of Internal Medicine and the American Board of Obesity Medicine. They specialize in preventing, treating, and reversing chronic diseases using an evidence-based holistic approach. They are specifically interested in weight management, hormone re-balancing, and longevity. The American College of Physicians has recognized them as Fellows, FACP, for their excellence and contributions to medicine and the broader community. They enjoy teaching, volunteering, and advocating for their patients. Their mission is to share simple, effective, proven strategies leading to meaningful, sustainable, and long-lasting well-being.