Debunking 5 top myths about immunity: from the role of vitamin C to immunity “boosters” 

Diving into the complexities of our immune system, it’s essential to separate fact from half-truths and old wives’ tales. In this article, we tackle some prevailing myths about immunity, from the perceived potency of vitamin C to misunderstandings about vaccine efficacy.

Myth 1: The outsized role of vitamin C

Vitamin C is often considered as the single most important vitamin for maintaining a strong immune system. This idea seems to have been deeply rooted in both popular culture and certain scientific circles.

But how has vitamin C gained such reputation? It started back in the 1970s when two-time Nobel Prize winner Linus Pauling singled out the benefits of high doses of vitamin C in preventing the common cold.

Later studies, however, have painted a more nuanced picture. For instance, a comprehensive review by researchers at the University of Helsinki found that regular vitamin C supplementation does not reduce the incidence of colds in the general population, although it does have a modest impact on the duration and severity of colds.¹

The fact is that the effectiveness of the immune system does not depend on a single nutrient. Vitamin A, for example, is equally vital as it helps maintain the structural and functional integrity of the skin and mucous membranes.² Zinc, on the other hand, is crucial for the development of immune cells.³

Most vitamins and minerals can be found in a well-balanced diet. But some, like vitamins B₁₂ and D, are harder to come by in everyday foods. Find out more about these nutrients in our article.

Myth 2: Ultra clean environment equals stronger immunity

The idea that being extra clean keeps our immunity strong is oversimplified. In fact, being exposed to some bacteria can work to our advantage.^{4, 5} It’s like giving our immune system a practice round to learn how to deal with invaders and get better at fighting off illnesses in the future.

The hygiene hypothesis, first proposed by epidemiologist David P. Strachan in a 1989 paper, suggests that exposure to microbes during childhood can help to develop a stronger, more fortified immune system. This theory, in various iterations, has been supported by subsequent studies over the years. For example, research published in the New England Journal of Medicine found that children growing up in traditionally dirtier environments, such as farms, were less likely to develop allergies and autoimmune diseases.⁶

While maintaining a clean environment is of course still key for controlling harmful bacteria and viruses, it is equally important to acknowledge that some exposure to the microbial world, especially in early childhood, can make the immune system more resilient.

Myth 3: Immunity “boosters” are easy fixes

The notion of “boosting” our immunity with specific foods or supplements might sound appealing, but it isn’t as straightforward. The immune system is incredibly complex and its effectiveness is influenced by a wide variety of nutritional inputs, not just the vitamins we take.

While certain nutrients can indeed support a healthy immune system, they do not “boost” it in a simple, direct way.⁷

The idea of boosting our immunity also implies that more is better, which is not always the case. An overactive immune system can lead to problems like allergies and autoimmune diseases, which is when the body attacks its own cells.⁸

Rather than seeking a magic bullet to strengthen immunity, a balanced approach involving a nutritious diet, regular exercise and enough sleep serves as a far more effective strategy. It’s about sustaining balance, not seeking shortcuts to an overly simplified boost.

Jump over to our comprehensive guide to learn more about how to holistically support your immunity.

Myth 4: Vaccines offer 100-percent protection

Vaccines are essential in the fight against infectious diseases, but thinking of them as perfect protection isn’t quite right. The Centers for Disease Control and Prevention (CDC) and the World Health Organisation (WHO) continually emphasise that no vaccine is 100-percent effective. Various factors, like age and individual health, can impact a vaccine’s effectiveness. For instance, the annual flu vaccine, according to a CDC report, generally reduces the risk of illness by between 40 and 60 percent⁹ – notably impactful but not absolute.

The widely administered measles, mumps and rubella (MMR) vaccine is about 97-percent effective with two doses¹⁰ , which is incredibly high but again still not foolproof. All this means that vaccines are an immensely important tool in managing and mitigating disease, but don’t offer absolutely complete protection.

Myth 5: Young people always have stronger immunity

Being young doesn’t automatically mean having a powerful immune system. Our immunity doesn’t depend solely on age – it’s also about lifestyle, diet, exercise, stress and genetics, among other factors.

Different studies have shown that nutritional status and mental health, too, can significantly influence the immune response across all age groups.^{11, 12} Some young people might deal with health conditions or lifestyle factors that can dampen immune robustness.

It’s also essential to remember that immune response is not just influenced by inherent factors, but also by external elements like vaccination history and previous infections, which help “teach” the immune system to respond to pathogens. A broad view, acknowledging a myriad of influencing factors, provides a more accurate picture of immune functionality in young people.

Bottom line

In understanding your immune system, it’s super important to base your beliefs on facts rather than myths. This way you can be better equipped to nurture and protect your health and well-being.

REFERENCES

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8078152/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
4. https://www.uhhospitals.org/blog/articles/2022/04/living-with-germs-has-its-upside
5. https://www.nature.com/articles/nature.2012.10294
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841847/
7. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition
8. https://www.hopkinsmedicine.org/health/wellness-and-prevention/autoimmune-disease-why-is-my-immune-system-attacking-itself
9. https://www.cdc.gov/flu/vaccines-work/vaccineeffect.htm
10. https://www.cdc.gov/vaccines/vpd/mmr/public/index.html
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7417678/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9772031/