Americans spend roughly $12.8 billion annually on natural product supplements, according to the National Center for Complementary and Integrative Health. For the average household, that can mean hundreds of dollars a year on products that have little to no clinical backing.
The reality is that your immune system is biologically complex. In fact, if you actually “boosted” your immune system, you would likely feel terrible, as symptoms like fever and congestion are signs of your system working in overdrive.
Pharmacists and researchers have spent decades testing popular remedies. Here are some you should leave on the shelf.
1. Echinacea
For years, Echinacea was the golden child of natural cold prevention. People took it daily through the winter, hoping to build a biological wall against viruses.
However, the science simply does not support the theory. A landmark study funded by the National Center for Complementary and Integrative Health found that Echinacea did no better than a placebo at preventing or shortening colds. While some small studies suggest a marginal benefit, larger, more rigorous trials consistently show that for the average adult, it is effectively a sugar pill.
If you enjoy the tea, drink it. But do not rely on it to keep you healthy during flu season.
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2. Mega-dose Vitamin C
This is perhaps the most persistent myth in the wellness world, largely popularized by Linus Pauling in the 1970s. The theory is that taking massive doses of vitamin C (1,000mg or more) prevents you from getting sick.
The data says otherwise. A comprehensive Cochrane review of 29 trials involving over 11,000 participants found that for the general population, taking Vitamin C regularly does not prevent colds.
While extremely active people (like marathon runners or soldiers in subarctic conditions) saw some preventive benefit, the average person is just producing expensive urine. Your body can only absorb a few hundred milligrams of vitamin C at a time; the rest is flushed out.
3. Elderberry syrups and gummies
Elderberry has skyrocketed in popularity, often sold at a premium price point. Manufacturers claim it stops flu viruses in their tracks.
While elderberry has shown some promise in petri dishes, human results are far less exciting. A study of flu patients found that those who took elderberry extract recovered no faster than those who took a placebo. Furthermore, there is no standardized formulation for these products. One brand’s extract might be potent, while another is mostly glucose syrup and purple food coloring.
Given the high cost of these syrups — often $20 to $30 for a small bottle — the return on investment is incredibly poor.
4. Immune support blends
You know the ones: bright tubes of effervescent tablets or sachets of powder containing a kitchen sink mix of vitamins, herbs, and minerals.
These products rely on the more-is-better fallacy. They pack massive amounts of vitamin C, A, and E into a single dose. Not only is this usually unnecessary for anyone with a decent diet, but it can also be risky. Fat-soluble vitamins (like A and E) build up in the body and can be toxic at high levels.
Pharmacists often warn that these proprietary blends mask the fact that you are paying a premium for cheap ingredients you could get from a multivitamin or, better yet, an orange.
5. Zinc lozenges
For years, zinc lozenges were the one supplement pharmacists cautiously recommended. The theory was that zinc ions could coat the throat and stop the virus from replicating.
However, the latest science suggests this might also be a wash. A major 2024 Cochran review analyzed data from over 8,500 participants and concluded that the evidence for zinc is inconclusive. While it might shorten a cold by a day for some, the data is weak, and the side effects — nausea and a lingering metallic taste — are guaranteed.
Skip the supplements aisle
Unless you enjoy the taste of rusty pennies, you can safely skip this aisle entirely. The best way to support your immune system costs $0 at the pharmacy. It involves sleeping seven to eight hours a night, washing your hands, and eating real food.
Save the $300 you would have spent on gummies and powders. Buy some high-quality groceries — or better yet, put the money into your emergency fund. That is a safety net that is guaranteed to work.
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