The immune system is complex. Comprised of a large network of cells, proteins, and organs, it is figuratively the last line of defense between the body and infection. So, since it plays such an important role, you want to keep it safe.
But how do you do it? Like many other important parts of our bodies, there are many supplements and products available to help boost your immune system to peak function.But the problem is that your body doesn’t Really I need them. In fact, you’d be much better off without it.
Misconceptions about boosting immunity
Immunity-boosting vitamins are a somewhat confusing concept. In theory, the immune system doesn’t need help. It is a well-oiled machine that works fine on its own. if You live a relatively healthy lifestyle.
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In fact, the idea of strengthening the immune system is somewhat vague. Increasing the number of immune cells and other similar cells in the body is not necessarily a good thing, and the risks may outweigh the benefits.
Think of your immune system as a perfectly regulated machine. This feature is perfectly set up to do its job (as long as it’s maintained, of course). Attempting to operate the machine in overdrive may cause the machine to overheat and be damaged.
The same goes for your immune system. A so-called “boosted” immune system is overactive and can attack healthy cells (known as an autoimmune disease).
“The immune system is very capable of taking care of itself under most circumstances. As long as you live a reasonably healthy lifestyle, you don’t need to do anything to boost its function,” says the book. says Dr. Bobby Sherile, author of . logic of immunitySaid BBC Science Focus in an episode of instant genius podcast.
“This includes eating a healthy diet, getting adequate amounts of sleep and exercise, and avoiding potentially harmful behaviors such as smoking and frequent excessive alcohol consumption.”
When our lifestyles are disrupted, our immune systems can begin to weaken, but that doesn’t happen immediately and in most cases it takes pretty dire circumstances for infections to start coming in.
“If you have an extremely malnourished diet or are severely lacking in essential vitamins, your immune system can be adversely affected. But this is a very extreme state of deficiency. Absolutely,” Cherail said.
Potential risks of vitamin supplements
If you already live a healthy lifestyle by eating a balanced diet, getting enough sleep, and exercising regularly, there’s no harm in also taking supplements to boost your immune system. Is there one?
In most cases, there is no real harm done, just ineffectiveness. There is a limit to how much the body can absorb, and when a healthy person takes additional vitamin supplements, much of it passes directly through the body and is excreted in the urine.
However, this only applies to water-soluble vitamins. Vitamins A, D, E, and K do not pass through intact, and excessive levels can supply the body with toxic substances. For example, excess vitamin D, if left untreated, can cause vomiting, weakness, and eventually bone pain and kidney pain.
Many immune-boosting supplements fall into the “multivitamin” category. This is a term that refers to supplements that provide a variety of vitamins and minerals in one pill or capsule.
One major study linked multivitamins to high rates of placebo effects, with participants reporting being much healthier despite having all the same health statistics as a control group.
In fact, in clinical trials, there were no differences in mental or physical health outcomes between the two groups. However, people who took multivitamins believed that taking the vitamins made them healthier.
What’s the harm? People who take multivitamins may believe that they are covering all potential areas of their health with multivitamins and neglecting other areas, such as healthy eating.
However, in the longer term, overconsumption of vitamins is still an area that is not widely known. Although in most cases there are no real adverse effects, some studies have linked multivitamin use to an increased risk of cancer, heart failure, and cardiovascular disease.
Research also shows that the risk increases with age. A University of Minnesota study looked at data from more than 38,000 women around the age of 62 and found that women who took supplements had a 2.4 percent increased risk of death.
This is still an area of research, and not all studies show such extreme results. For example, one study found no association between multivitamin use and mortality from any cause.
Vitamins still play a role…for some people.
If a healthy lifestyle can help improve your immune system, then we should all forget about supplements and work on our health, right? Well, most of the time.
For the majority of people, a healthy lifestyle is all they need to keep their immune system in top condition. However, for some people, severe vitamin deficiencies need to be addressed.
More than 2 billion people around the world are deficient in important vitamins, and certain groups need even more vitamin supplementation.
Vitamin supplements, including those related to the immune system, are helpful for people in advanced age who have difficulty chewing and swallowing. The same applies to people who are pregnant or have digestive problems (in these cases you should consult your doctor).
But ultimately, the immune system is an incredibly sophisticated self-regulator. And for the average person, they are working at full power. While it’s unlikely that immune-boosting supplements will do much harm, it’s just as likely that they’ll simply produce “expensive urine,” as the saying goes.
About our expert Bobby Sheryle
Cherail is an associate professor of pediatrics at Harvard University and the author of a new book. logic of immunity. His research interests include the immune system and its response to infection and inflammation.
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