From Flu Shots to Elderberry: What Really Works to Boost Your Immune System?

Everywhere you turn - Instagram, magazines, even your neighbor - you’ll hear tips on “boosting” your immune system. Green juice, elderberry gummies, garlic shots, mushroom tea… the list goes on. They sound tempting, especially when life is busy and you want a quick fix. But do they actually work as well as vaccines? Let’s break it down.

Vaccines: Still the MVP

Vaccines have been protecting people since the late 1700s, when the first smallpox vaccine was created. They teach your immune system how to fight off specific viruses and bacteria before they can make you sick.

And they’re not just “pretty good,” they’re lifesavers. A 2024 study in The Lancet estimated that vaccines have saved more than 154 million lives worldwide over the last 50 years. Thanks to vaccines, smallpox is completely gone, polio is almost gone, and measles deaths have dropped dramatically.

Which Vaccines Should You Get?

The answer depends on your age, health, and lifestyle, but some of the most common ones include:

• COVID-19 boosters
• Hepatitis B vaccine
• HPV (Human Papillomavirus) vaccine
• MMR (Measles, Mumps, Rubella) booster
• Tdap (Tetanus, Diphtheria, Pertussis) booster
• Yearly flu shot

“While the flu vaccine can help prevent infection with certain types of influenza, the main benefit of the vaccine is reducing the likelihood of severe illness and hospitalization,” says Whitney Pelletier, PharmD, BCPS, Director of Pharmaceutical Services at Riverside.

The Buzz Around Supplements

Social media is full of suggestions for “natural” immune boosters like elderberry, turmeric, mushroom powder, vitamin C, vitamin D, and zinc. Some of these may help in small ways, like easing minor symptoms or making up for vitamin deficiencies.

But here’s the catch: supplements aren’t regulated or tested as strictly as vaccines or prescription medications. That’s why they have fine print that says they’re “not intended to diagnose, treat, cure, or prevent any disease.” Plus, some can interfere with medications or even cause health issues if you’re not careful. The bottom line is: check with your doctor before adding anything new to your routine.

The Real Secret to Strong Immunity

There’s no magic hack for your immune system. The best approach is simple and backed by science:

• Stay on top of your vaccines
• Eat a balanced diet
• Move your body regularly
• Follow your doctor’s advice

So the next time you’re tempted by the latest “immunity hack,” remember: real protection comes from proven science, not quick fixes.

If you’ve got questions about vaccines or supplements, your primary care provider is the best place to start. Find a primary care provider and schedule your flu shots and other vaccinations by visiting myrhc.net/acceptingnew.

Sources:

• Centers for Disease Control and Prevention: cdc.gov
• Cleveland Clinic: health.clevelandclinic.org
• National Institutes of Health – Office of Dietary Supplements: ods.od.nih.gov
• World Health Organization: who.int