Over a year into the pandemic, vaccines are rolling out and it feels as if there’s finally a light at the end of the tunnel. For many Americans, however, there is still a bit of a wait before they can receive their shot, depending on the state they live in. As we strive to stay healthy while the country works toward building herd immunity, it's natural to continue to look for ways to bolster your immune system. You may have heard claims that vitamin D could help combat COVID-19 (the jury is still out on that one), or maybe you’ve stayed up late Googling the benefits of probiotics. But is it really possible to truly boost your immune system? And if so, how? To start with, it helps to understand the basics of how the immune system works.

Okay, so how does the immune system operate?

"The immune system is complex, distributed throughout the body, and highly active," explains David C. Nieman, a professor of biology at Appalachian State University, and director of their Human Performance Lab in Kannapolis, North Carolina, who specializes in research on nutrition immunology. "Good nutrition is needed to support the immune system's varied functions, but this is achieved over time by high-quality dietary patterns."

In other words, there’s really no such thing as a quick fix when it comes to your immune system. The experts agree that there’s a reason why it can be difficult to find studies proving that supposed immune boosters such as the ones listed above are effective. According to Nicolai van Oers, a professor of immunology, microbiology, and pediatrics at UT Southwestern Medical Center in Dallas, each individual is different in terms of what their immune system needs. "Many of the benefits suggested are documented in test-tube experiments and simply cannot be achieved in vivo because one can never take up the levels that are needed," he adds.

Willow Jarosh, a registered dietician nutritionist based in New York City, echoes this sentiment. "In some cases, the immune boost you might see reported from a study is seen in people who were deficient to begin with," she says. "So taking that nutrient may not have any benefit to someone who isn't deficient."

With that in mind, let’s take a look at some oft-touted immune boosters and what the experts have to say about their efficacy. And, as always, consult your doctor before deciding to take any supplements.

Which immune boosters actually work?

Acupuncture

Van Oers says that acupuncture may be able to reduce inflammation — with a caveat: "This is… very individual-specific and may not work in many people."

And it seems to be the consensus among experts. "If acupuncture helps to reduce your anxiety levels, helps you sleep, etc., then there is a likely immune benefit," says Jarosh. "It's more about addressing something that may have been preventing the immune system from fully functioning as opposed to boosting the immune system beyond what it would otherwise be capable of."

Niket Sonpal, an internist and gastroenterologist based in New York City agrees that acupuncture can be beneficial for stress reduction, explaining that “small studies have suggested it can be helpful in alleviating stress and anxiety which can have a positive effect on the immune system.”

Elderberry

"Elderberry is [a] supplement I get asked about quite often," Jarosh says. "There is some research indicating that elderberry might help shorten [the] duration of influenza and sinusitis. But again, nothing conclusive."

Sonpal says that any potential benefit from elderberries is all about the antioxidants. "Elderberries are packed with antioxidants and vitamins that directly boost the immune system," he explains. "Epidemiological research has found links between antioxidant-rich diets and a reduced incidence of cancer."

If you do choose to incorporate elderberry into your diet, talk to your doctor first, proceed with caution, and look closely at the supplement. And avoid uncooked elderberry, as it can cause stomach upset.

Garlic

Sonpal says that garlic could be another option to add to your diet, particularly aged garlic extract, which some studies have found contains heightened antioxidant properties. "Research is more clear in terms of garlic’s boosting of the immune system," he says. "Scientists have also found compounds within garlic that increase the immune response in white cells, which helps them combat viruses and symptoms of sickness."

According to Jarosh, "there are some studies that indicate garlic may be able to stimulate or support aspects of our immune system." So feel free to use that as justification for adding twice as many cloves in your favorite recipes.

Probiotics

According to Sonpal, probiotics are live bacteria that help diversify our gut microbiome and help the immune system regulate inflammation. "The more diverse our bacteria colonies are in our gut, the better we tend to feel," he says.

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