Guests include Tim Caulfield, Carol Johnston, Shiv Pillai, Niharika Duggal. Podcast explores the hype around immune boosters, including superfoods. Discusses the influencer culture and effectiveness of immune-boosting supplements. Separates science from myths regarding preventing illnesses like cold, flu, and COVID-19. Explores the potential of vitamin C, zinc, and vitamin D as immune boosters. Discusses the current research on vitamin D and natural immune boosters like elderberry and echinacea. Emphasizes the importance of exercise, sleep, and vaccines in boosting immunity.
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Quick takeaways
Approach immune-boosting products with caution and focus on proven strategies like exercise, good sleep, and vaccination as effective means to support the immune system.
While vitamin C supplementation can shorten the duration and alleviate cold symptoms, it does not necessarily prevent them, and the limited research available suggests it does not have a significant impact on COVID-19.
Deep dives
The Hype of Immune Boosting
During the pandemic, there has been a surge of interest in immune-boosting supplements and products. Social media platforms have been flooded with influencers promoting various immune-boosting products, ranging from vitamins and superfoods to herbs and smoothies. However, the question remains: do these products actually work? While some studies show that certain supplements like vitamin C can potentially shorten the duration and severity of cold symptoms, the overall evidence is not definitive. Similarly, herbs like elderberry and echinacea have shown promise in lab studies but lack consistent results in human trials. It is important to note that many of these products are not FDA-approved, and companies often make unverified claims. Therefore, it is advisable to approach immune-boosting products with caution and focus instead on proven strategies like exercise, good sleep, and vaccination as effective means to support the immune system.
The Role of Vitamin C
Vitamin C has long been regarded as an immune-boosting nutrient, with claims that it can prevent and treat the common cold. While vitamin C plays a crucial role in supporting immune function by enhancing the killing capacity of white blood cells and reducing inflammation, the evidence for its effectiveness in preventing colds is mixed. Some studies have shown that vitamin C supplementation can shorten the duration and alleviate the symptoms of colds, but it does not necessarily prevent them. In the case of COVID-19, the limited research available suggests that vitamin C does not have a significant impact on the disease. However, taking vitamin C supplements in recommended doses is generally safe, with the only notable side effect being potential digestive issues like diarrhea.
Debunking Mindset of Boosting Herbal Supplements
Many herbal supplements, such as elderberry and echinacea, have gained popularity as immune-boosting remedies. However, the evidence supporting their efficacy is inconclusive. While lab studies have shown that elderberry and echinacea possess antiviral properties, human trials have produced conflicting results. Moreover, the composition of these plants can vary, making it difficult to determine their precise effects. It is crucial to note that industry-funded studies promoting herbal supplements should be approached with skepticism due to potential conflicts of interest. In contrast, independent research often yields less favorable outcomes. Therefore, relying solely on herbal supplements for immune-boosting purposes may not yield the desired results.
The Power of Exercise and Sleep
While the market is flooded with products claiming to boost the immune system, the most effective strategies may lie in our lifestyle choices. Regular exercise has been shown to have a positive impact on immune function, lowering the risk of infections and reducing the severity of symptoms. Physical activity mobilizes immune cells, promoting better immune surveillance and response. Additionally, sufficient sleep plays a crucial role in maintaining a healthy immune system. Studies have found that sleep-deprived individuals are more susceptible to infections. Therefore, incorporating exercise and prioritizing good sleep hygiene are key factors in supporting a well-functioning immune system.
Internet influencers have been pushing “immune boosters” during the pandemic — claiming they’ve got just the pill, berry or brew to rev up our body’s defenses. But is there really a way to boost our immune system? We’re finding out whether these vitamins and supplements truly work as a shield against colds and viruses. We speak to public health Prof. Tim Caulfield, nutrition Prof. Carol Johnston, immunologist Shiv Pillai, and immune aging researcher Niharika Duggal.
UPDATE 3/12/21: An earlier version of this episode overstated the evidence that starting to exercise leads to fewer colds and flus. While we do have lots of evidence that suggests exercise is good for our immune system, the research around starting an exercise program is more mixed. We've updated the episode.
And find more rhymes from Shiv on TikTok: profpillaipoet
Credits:
This episode was produced by Rose Rimler with help from Wendy Zukerman, as well as Taylor White, Nick DelRose, Meryl Horn, and Michelle Dang. We’re edited by Blythe Terrell. Fact checking by Diane Kelly. Mix and sound design by Bumi Hidaka. Music written by Peter Leonard, Marcus Bagala, Emma Munger, and Bobby Lord. A huge thanks to all the researchers we got in touch with for this episode, including Dr. Brian Crucian, Dr. Harri Hemila, Dr. Wendy Weber, Dr Shai Shen Orr, Dr. Ravindra PV, Prof. Philip Calder, Dr. Oveta Fuller, Dr. Kate Edwards, Dr. Hawley Kunz, Prof. Graham Rook, Prof. Emily Ho, Dr. Dayong Wu, Prof. David Nieman, Dr. Byron Quinn, Dr. Allison Kelliher, and Prof. Adrian Martineau. And special thanks to Willa Rubin, the Zukerman family and Joseph Lavelle Wilson.