As winter approaches, many seek to boost their immune systems with supplements, but experts emphasize that lifestyle habits remain the most reliable defense. While certain nutrients support immune function, researchers warn that supplements often lack the transformative power promised by marketing, with vaccination and basic hygiene standing as the most effective protections against infection.
The Role of Nutrition and Microbiota
The human gut is essential for immune health. According to the Inserm, it is clearly demonstrated that the immune response is influenced by the composition of the intestinal flora. Because the gut houses roughly 60% of our immune defense cells, maintaining a balanced microbiote is a common focus for those looking to stay healthy during colder months. To support this ecosystem, experts suggest a diet rich in fiber—including vegetables, fruits, legumes, and whole grains—as well as fermented products like yogurt, kefir, and sauerkraut. There are some studies that show that probiotics can have a beneficial effect, but the effect remains very moderate,
she explained. She warns that one should not rely on them to pass the winter without falling ill.
Balanced Diets Offer Better Protection than Supplements
The appeal of vitamin cures in pharmacies is frequently driven by marketing rather than clinical necessity. While some nutrients are essential for the body to function, consuming them in excess through supplements does not necessarily provide a shield against viruses like the flu or COVID-19. In some cases, high doses can even be harmful. However, researchers emphasize that a balanced diet generally covers these needs without the need for pills. Suzanne Faure-Dupuy notes that studies on their effectiveness against infections give contrasting results, with sometimes a positive effect. She emphasizes that it can help you feel better, but it is not going to protect in an incredible way against pathogens
like the flu or COVID-19.
Prevention Through Hygiene and Vaccination
Respiratory infections like influenza cause millions of illnesses each winter, leading to hundreds of thousands of hospitalizations and tens of thousands of deaths across Europe. Similarly, RSV accounts for roughly 250,000 hospitalizations among children and 160,000 among older adults annually in Europe. To limit the spread, the ECDC recommends maintaining good hygiene, including frequent handwashing and covering the mouth when coughing or sneezing. Ventilating enclosed spaces and staying home when ill are also essential precautions.
For the flu and COVID-19, the Assurance maladie confirms that the best protection remains the vaccine, in addition to barrier gestures.
Vaccination is particularly important for vulnerable groups, including older adults, pregnant women, and those with chronic conditions or weakened immune systems. The vaccination campaign for these viruses began on October 13, and Faure-Dupuy recommends getting vaccinated as soon as possible.
If you have concerns about your health or need guidance on immunizations against influenza, COVID-19, RSV, or pneumococcal disease, consult your healthcare provider to discuss your specific needs.