Medicinal Myths and Other Health Hazards: Your Immune System
In today’s fast-paced world, the topic of immunity has taken centre stage, especially after the global COVID-19 pandemic. From social media influencers to friends and family, everyone seems willing to chip in with tips and tricks on your immune system, including how to “boost” it. But not all of it holds water. Let’s break down five common myths about this crucial defence mechanism for your body and set the record straight. You might be surprised by what’s fact and what’s fiction!
Myth #1: COVID Vaccination Side Effects Mean Your Immunity Is Weak
Some people avoid COVID-19 vaccination boosters because they’re concerned about side effects such as fatigue, muscle and joint pain, chills, headache, and fever that can follow. One of the most common concerns we hear is, “Do those symptoms mean my immune system is weak?” The short answer? No! Post-vaccination fatigue and other post-vaccine symptoms are actually signs that the vaccine is doing its job to help your immune system protect you.1
So, if you’ve experienced fatigue and other symptoms post-vaccine, take it as a positive. Your body’s defence system is working hard to keep you in great shape.
Myth #2: Taking a Daily Mega-Dose of Vitamin C Will Prevent Colds and Flu
Vitamin C has long been hailed as an effective immune booster, but is more always better? While Vitamin C does play a crucial role in maintaining a healthy immune system, taking it in mega-doses won’t necessarily provide greater prevention from colds, flu, or other illnesses. In fact, your body can only absorb so much Vitamin C at a time and can’t store more, so the excess gets flushed out. And remember, excessive vitamin C can cause digestive system issues, like diarrhoea and kidney stones.2
A balanced diet with fruit and vegies like oranges, kiwi fruit, strawberries, broccoli and potatoes should provide all the Vitamin C you need. And you don’t need that much. If you eat about 8 strawberries, or a small orange, each day, you will most likely be getting enough vitamin C.2
If you’re considering supplements, don’t go above 1000mg of vitamin C per day for an adult2—your wallet and your kidneys will thank you!
Myth #3: Starving a Fever Helps Your Immune System Fight It
“Feed a cold, starve a fever” is an age-old saying, but modern science suggests it’s not quite right. The truth is that you want to feed both a cold and a fever because your body needs energy from calories to help your immune system fight off the infection.3
So instead of starving yourself, focus instead on eating nutrient-rich foods and staying well hydrated because both fevers and colds can cause dehydration. 4 Soups, broths, and foods rich in vitamins and minerals can support your recovery.5
And remember, rest is just as important as nourishment when you’re fighting an illness. It’s what your body needs to recharge your immune system.6 If you’re sick, stay off work and rest. The “soldier on” mantra can be detrimental to you and the people you come into contact with while you “fight the good fight”.
Myth #4: More Supplements Means Better Immunity
The supplement aisle can be overwhelming, with products promising to boost your immunity, fight off infections, or develop muscle. While some supplements can fill nutritional gaps, relying on them excessively isn’t a good strategy.
In fact, the concept of boosting the immune system is flawed in itself—you should try to maintain a healthy immune system all the time. And while a healthy immune system is effective at limiting the ability of bacteria, viruses, and parasites to cause infection, an over-active one can cause allergies, and other types of auto-inflammatory and auto-immune disorders.7
So, it’s about balance. The immune system consists of many different kinds of cells that respond to many different microbes in different ways. So far, scientists don’t know exactly which cells you should boost, and to what extent, to best protect against illnesses.8
The best way to ensure a healthy immune system, is to eat healthily and live a healthy lifestyle.8 (See Myth #5 below)
And the idea that kids need vitamin supplements to be healthy is a complete myth. Vitamins and minerals matter for kids too, but they should get them from eating nutritious foods. If your child’s a picky eater, a vegetarian, or a vegan, your doctor may recommend a supplement. But remember, while children’s vitamins can be bought over the counter, taken in excess, they can be toxic.9
If your Doctor has recommended you take a supplement, your local IPA Pharmacist and their team can help you find the best option for your specific needs.
Myth #5: You Can Boost Immunity Overnight
Unfortunately, there’s no magic pill or quick fix when it comes to building immunity. Your immune system is a complex network that requires consistent care and effort over time. Here are some strategies to help you maintain a strong immune system8:
- Eat a diet high in fruits and vegetables.
- Exercise regularly.
- Maintain a healthy weight.
- Don’t smoke.
- Drink alcohol in moderation, or not at all.
- Get enough sleep.
- Minimise stress as much as possible.
- Wash your hands frequently and cook meats thoroughly to avoid infection.
- Keep current with all recommended vaccines.
It’s the little things you do every day that make the biggest difference. Think of it as a marathon, not a sprint.
You’re Not Alone
Navigating the world of immune health can feel like a full-time job, but you don’t have to do it alone. Your local IPA Pharmacy is a treasure trove of resources and expert advice. From recommending the right remedies, to offering vaccines and health screenings, they’re there to support you and answer your questions.
Remember, building a strong immune system is all about balance, consistency, and staying informed. Don’t let myths steer you off course. Focus on making informed choices and taking care of your body every day.
Who are IPA Pharmacists?
IPA Pharmacists are part of Australia’s largest network of independent pharmacies. They offer personalised healthcare and expertise in medicines. They specialise in various health aspects, such as sleep and diabetes, and are dedicated to supporting your wellness journey. With a network of over 1,100 pharmacies and growing, an IPA pharmacy near you is ready to provide exceptional advice, services, and products to enhance your health outcomes.
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Important Information
The information provided on this website is shared in good faith for general informational purposes only. It does not constitute an endorsement or recommendation of any specific treatment, product, or service, nor is it a substitute for professional advice. Always consult with qualified professionals regarding matters related to your health, wellbeing, or other personal concerns. While every effort is made to ensure the accuracy and reliability of the information, we cannot accept responsibility for any injury, loss, damage, or consequences resulting from its use.