Episode 25: Kate And Annie on Immunity. Can You Really...

In this episode Kate Thomas and Annie McCubbin cover:

• Whether you can actually shorten a cold with supplements or medication
• The evidence for vitamin C, zinc, echinacea, andrographis, pseudoephedrine and phenylephrine
• Whether immune boosters work and whether a boosted immune system is even something you want
• The role of stress, sleep and lifestyle in immune function
• Why symptom relief has real value even when it does not cure the virus
• The TGA warning on andrographis-containing products
• Which cold and flu tablets are worth your money and which are not
• Why spreading your virus around the office, gym or Sydney tram is not a public service
• The least popular but most useful piece of health advice: lower your expectations
• And the important question of how much butter is appropriate on toast

It is the question everyone asks the moment a sore throat appears: is there anything that will actually make this shorter? In Episode 25, Kate gives an evidence-based answer that is more nuanced than most cold and flu marketing would have you believe. The honest answer is that most remedies offer modest benefits at best for most people, and the gap between what the evidence shows and what packaging implies is considerable. Kate walks through the research clearly and without the dismissiveness that sometimes accompanies evidence-based medicine, acknowledging that even modest benefits matter when you feel terrible. 

Episode 25 is one of the most practically useful pharmacology breakdowns in the On the Mones catalogue. Kate and Annie work through the most common cold and flu supplements one by one:

• Vitamin C has a modest effect on cold duration when taken regularly before illness, but taking it after symptoms start shows little benefit. 
• Zinc lozenges have reasonable evidence for reducing the duration of a cold if started early, though the dose and formulation matter. 
• Echinacea has mixed evidence and the quality varies significantly between products. 
• Andrographis has some evidence for reducing symptoms but comes with a TGA warning on certain products that consumers need to be aware of. 

Each of these is covered with the kind of practical, actionable clarity that Kate brings to every pharmacology discussion.

One of the most useful sections of Episode 25 covers the decongestants found in cold and flu tablets. Pseudoephedrine, which requires ID to purchase in Australia, has genuine evidence for nasal decongestion. Phenylephrine, which is found in most over-the-counter cold tablets, has much weaker evidence for oral effectiveness. Kate explains why this distinction matters when you are standing in the pharmacy aisle trying to work out what to buy, and what to ask your pharmacist if you want the option that actually works. 

The immune booster category is one of the most lucrative in the wellness industry, and Episode 25 gives it the scrutiny it deserves. Kate and Annie examine not only whether these products work but whether the concept of boosting the immune system is even medically coherent. An overactive immune system causes autoimmune disease. What most people actually want is a well-regulated immune system, and the things that support that, adequate sleep, stress management, good nutrition and not spreading your virus to other people, are considerably less glamorous than a supplement stack. 

Episode 25 includes an important public health note on the TGA warning issued regarding andrographis-containing products. Kate explains what the warning covers, what it means for people currently using these products, and how to make an informed decision about whether to continue. For anyone who has andrographis in their supplement cupboard or has been recommended it for immune support, this section of the episode is essential listening. 

The closing theme of Episode 25 is the least popular piece of health advice Kate and Annie have to offer: lower your expectations. Colds are viral infections that the immune system resolves over a predictable timeline regardless of what you do. The goal of treatment is comfort and symptom relief, not cure. Accepting this is not defeatist. It is accurate, and accuracy is the foundation of making good decisions about which products are worth your money and which are not. 

If this episode has raised questions about medications, supplements, or your general health, a telehealth pharmacist consultation with Kate is a great next step. In a dedicated one-on-one session you can go through your questions, your current medications and your health concerns in plain language, without rushing. 

Book a consultation with Kate Thomas.

You can view the transcript for this episode below