There is a constant stream of articles suggesting that we can boost our immune system with vitamins, minerals, probiotics, or specific foods. But is this worth the money? The immune system is incredibly complex, with hundreds of cell types performing various roles, from identifying invaders to learning how to fight new enemies.
The immune system has two main parts: the innate response, which judges friend from foe and can cause fever or mucus, and the acquired response, which acts like a SWAT team targeting specific invaders. Researchers at Glasgow University using laser microscopy have revealed just how complicated and integrated these responses are, with cells constantly communicating in ways we still don't fully understand.
When a product claims to boost the immune system, we should ask which part it targets, how it works, and what proof exists. Most of the time, robust scientific evidence is hard to find. While vitamins and minerals are essential for a healthy immune system, if you eat a balanced diet, you likely get enough. There is no evidence that extra vitamins provide advanced disease-fighting powers, and excess vitamin A can be toxic.
Research on supplements like echinacea, selenium, beta-carotene, green tea, bioflavonoids, garlic, and wheatgrass has not provided strong evidence. Even if they alter the immune system, it doesn't mean they improve disease resistance. The European Food Safety Authority has ruled that probiotics cannot claim to improve immune function due to lack of evidence.
Instead of focusing on boosting the immune system, a better approach is to think about balance. A healthy immune system sits on a scale between underactive and overactive. An overactive immune system can cause autoimmune diseases or inflammation, which can be more damaging than the infection itself. Serious illnesses and deaths from infections are often due to an over-vigorous immune response.
