Our immune system is a powerful and complex network of molecules, cells and tissues that work together to protect us from disease. It works quietly in the background every day, fighting off invading pathogens, preventing cancer, and helping us recover when we get sick. It even remembers past infections so it can respond faster next time. The immune system impacts almost every aspect of health, and can get quite complicated quickly, making it easy to misunderstand how it works and what truly keeps us healthy. Let’s address some common misconceptions to understand how immunity works. 

Misconception 1. You can “boost” your immune system with supplements.

What We Know. The idea of “boosting” immunity with megadoses of vitamins or trendy vitamin C supplements sounds appealing but it’s misleading. While a diet rich in fruits, vegetables, and whole foods supports immune health, taking excessive supplements hasn’t been proven to enhance immunity and, in some cases, can even be harmful. More isn’t always better. The immune system thrives when in balance. 

Misconception 2. Being young and healthy means never getting sick.

What We Know. Youth and good health can help your immune system respond more effectively, but they don’t make you invincible. Everyone gets sick sometimes. Immune strength changes over time and is influenced by genetics, stress, sleep, environment, and more. Even elite athletes catch colds! 

Misconception 3. Routine vaccinations overwhelm the immune system.

What We Know. Your immune system is specifically built to handle many different tasks or threats at once. Think of your immune system like a massive hospital with billions of highly trained specialists. Each immune cell, particularly the B cells and T cells have a specific pathogen ‘specialty.’ Just as a cardiologist is the one who responds when a patient comes in with a heart attack, each B or T cell is trained to recognize and respond to a particular pathogen. One cell might specialize in fighting the flu virus, while another is tuned to detect a specific strain of bacteria. This means that even though your body is constantly exposed to countless microbes, your immune system isn’t overwhelmed – it’s organized, efficient, and ready to deploy the right specialist for the job. 

Vaccines are designed to safely train your immune system to recognize and fight specific pathogens, developing those “specialities” before your immune system encounters those pathogens and you risk getting sick. The immune system handles thousands of microbes daily; the number of antigens in all vaccines combined is a drop in the bucket compared to what we encounter out “in the wild” in daily life. Vaccines don’t “overload” your system, they prepare it. 

Misconception 4. We are in total control of our health.

What We Know. Eating well, exercising, and getting enough sleep are essential for overall health but they don’t guarantee immunity from illness. We live in a world full of microbes, and sometimes our bodies get sick despite our best efforts. Genetics, the instructions for our bodies, also play a key role. Some people are born with traits that make them more vulnerable to certain diseases, no matter how healthy their lifestyle is. For example, Type 1 diabetes is an autoimmune condition influenced by genetic factors, where the immune system mistakenly attacks insulin-producing cells in the pancreas. It can develop in individuals who lead otherwise healthy lives. Blaming illness solely on personal choices oversimplifies the science and can be harmful. 

Misconception 5. Cold weather makes you sick.

What We Know. Cold temperatures don’t directly cause illness. However, viruses like the flu and common cold spread more easily in winter because people spend more time indoors in close contact, which increases the chance of transmission. Dry, cold air can also dry out the mucous membranes in our nose and throat, weakening one of the body’s first lines of defense against infection. Some studies suggest that cooler temperatures may even reduce the immune response in the nasal passages, making it easier for viruses to take hold. It’s not the cold – it’s the conditions.  

Why Addressing These Misconceptions Matters

Understanding how the immune system really works helps us make smarter choices for ourselves, our families, and our communities. By understanding the science behind your health, you can better support your immune system through proven strategies like staying up to date on vaccinations, maintaining a balanced lifestyle, and trusting credible sources. Immunity isn’t about shortcuts or perfection – it’s about making informed decisions to maintain good health. 

So next time you hear someone say they’re “boosting” their immunity with a magic pill or blaming the weather for a cold, share the science. The immune system is fascinating, and the research helping us understand it is powerful.