Supporting Immunity — What's Established vs. Hype

Immune 'boosting' is mostly marketing; immune *support* is mostly boring fundamentals. Established: adequate sleep, not smoking, managing stress, staying active, and correcting genuine nutrient deficiencies (e.g., vitamin D where deficient, zinc adequacy). Reasonable but modest evidence: zinc lozenges may shorten colds if started early; some honey for cough; hand hygiene to reduce transmission. Popular but weak or mixed: high-dose vitamin C to prevent colds (small effect at best), echinacea (inconsistent trials), most 'detox' and 'super-immune' blends (little support, possible interactions). The honest frame: support the system that already works rather than chasing a miracle, treat severe or prolonged illness as a job for a clinician, and watch for interactions if you take medications. Educational only — not diagnosis or treatment.