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Wellness & immunity trends: What’s worth it and what’s hype?

02.09.2026

From collagen supplements and ginger shots to IV vitamin drips, juice cleanses and gut-friendly prebiotics, wellness trends can sound convincing, especially when they promise quick results. But not all are backed by strong evidence, and some may cost more than they’re worth.

Trillion-dollar trends

The health and wellness industry is big business, with global wellness spending expected to reach nearly US$9 trillion by 2028. While beauty, weight loss and nutrition remain some of the biggest categories, more people are also prioritising prevention, longevity and immunity. As demand grows, so does the number of products making bold claims — from supplements and shots to drips, powders and cleanses.

Are vitamin supplements worth taking?

Supplements should only be used, as the name suggests, to supplement a healthy, balanced diet. Considering a food-first approach to fuel your body with vitamins and nutrients is always recommended.

Each day, we should aim for:

2 serves of fruit
5 serves of vegetables
4-6 serves of wholegrains
2.5-4 serves of low-fat dairy and alternatives
around 3 serves of lean protein
small amounts of healthy fats
limited intake of highly processed foods.

Following these recommendations will help you get all the nutrients and vitamins you need while maintaining a healthy and balanced diet.

Before deciding to take supplements, consult with your GP and ask for a blood test to help check if you’re deficient in any vitamins or minerals. If needed, your GP will be able to recommend the correct supplement and dosage to support your diet.

The verdict: Vitamin supplements can be helpful for some, but they’re not a replacement for food

In short, vitamin supplements can be of great help to specific groups of people, when recommended by their health practitioner. For example:

Vegans who struggle to get vitamin B12
Women before and during pregnancy, as folate supplements reduce the risk of neural tube defects and iron reduces the risk of anaemia
People with disorders caused by a deficit of a vitamin or mineral, such as osteoporosis with vitamin D and calcium.

Immunity_collagen

Do collagen supplements work?

Online searches for collagen have been steadily increasing for over a decade, and it’s one of the top-selling cosmetic and wellness supplements. Although our bodies naturally produce collagen, the appeal of taking a pill, powder or gummy that claims to deliver youthful benefits, like improved skin, hair and nails, continues to attract consumers.

Collagen is the most abundant protein in the body, and it’s a major component of bone, skin, muscles, tendons and cartilage. As we age, our bodies naturally produce less collagen, and factors like sunlight, smoking, environmental pollution, alcohol, and nutrient deficiencies can accelerate this. This loss of collagen and elasticity can lead to visible fine lines and wrinkles.

While some studies show commercial collagen can improve overall skin structure and elasticity, the research on its benefits is limited and findings have been mixed. Some supplements also contain fillers and other additives like sugar and artificial flavourings.

The verdict: Collagen supplements may offer some skin benefits, but the evidence is still limited

There are easier – and cheaper – ways to add collagen to your diet and support your body’s natural collagen production:

Bone broth – also contains a range of minerals including calcium, magnesium, phosphorus, silicon, sulphur, and trace minerals that can help support overall health
Sardines or fish with bones
Chicken with skin-on
Berries and vegetables such as broccoli – rich in vitamin C, which helps the body build collagen
Eggs – the whites in particular contain amino acids which are necessary for collagen production.

Meanwhile, practising sun safety, limiting stress, avoiding smoking and limiting your alcohol consumption can go a long way to help preserve your body’s natural collagen.

Immunity

Are IV vitamin drips safe or worth it?

Popularised by celebrities like Kendall Jenner and Hailey Bieber, IV vitamin therapy is huge on the Australian wellness scene with clinics popping up everywhere. The treatment claims to deliver 100% absorption of vitamins and minerals, which are deposited straight into the bloodstream.

Many people use IV drips as a quick-fix for hangovers, fatigue, dehydration, food poisoning and even jet lag, with some dedicated clinics promising improved immunity, clearer skin and a host of other beauty benefits. In fact, the wellness industry has come under scrutiny for marketing these unfounded claims.

While IV treatments can be helpful in a clinical setting, a 2020 study concluded that there was insufficient evidence to recommend their use outside of this setting. With treatments generally ranging from $150 to $600, that’s money better left in your pocket.

It’s also an invasive procedure that’s not approved or regulated by the Therapeutic Goods Administration (TGA), so carries risks like infection from cross-contamination, allergic reactions and potentially toxic dosages. IV therapies are generally intended for clinical use and should only be undertaken following advice from an appropriately qualified healthcare professional.

The verdict: While useful in medical settings, the risks associated with IV drips outweigh any supposed wellness benefits

Experts from The University of Queensland’s School of Public Health advise not to believe the hype around IV vitamin therapy. For most people, getting vitamins and minerals through a balanced diet with plenty of vegetables and fruit is easier, cheaper and safer.

Do ginger shots and juice cleanses work?

Immunity_shots

A popular spice, ginger has been proven to reduce inflammation in the body. In addition, other common ingredients found in ginger shots, like lemon and turmeric, have strong anti-inflammatory and antioxidant properties.

However, we should be mindful when buying ginger shots as some ready-made versions can have sugar and other additives that the body doesn’t need. It’s important to note that ginger shots are not a magic fix and should be taken alongside a balanced diet.

Juice cleanses, or ‘detoxes’, on the other hand, are a different beast. Limited studies on juice-based diets have shown benefits such as weight loss. But once returning to a regular diet, these benefits reversed and any initial weight loss was most likely water, not fat loss. Of course, juice diets are unsustainable long-term for a range of reasons.

Detox products are often marketed as having the power to boost immunity. So, the idea of 'detoxifying' our bodies by doing a juice cleanse, for example, might seem like a good idea. But, in truth, our bodies already have their own built-in natural detoxifier – the liver. It cleanses the body of toxins and produces bile to support healthy digestion.

The verdict: Ginger shots may have some benefits, but juice cleanses and ‘detoxes’ are mostly hype

Ginger can be a useful ingredient in a healthy diet and may help with inflammation and nausea for some people. But ginger shots are not a shortcut to better immunity, and store-bought versions can come with added sugar or unnecessary extras.

Juice cleanses are less convincing. They’re not proven to detox the body, and any short-term weight loss is usually linked to reduced kilojoule intake and water, rather than toxin removal. Whole fruits and vegetables are a better choice because they keep the fibre your gut needs.

Are prebiotics good for gut health?

Your gut does more than just digest food — it also plays a big role in your immune health. In fact, up to 80% of your immune cells live in your gut. Prebiotics help feed the good bacteria in your digestive system, keeping your gut microbiome balanced. And when your gut’s in good shape, your immune system is better at fighting off infections.

Prebiotics and probiotics: what’s the difference?

Most people know about probiotics – the good live bacteria that improve gut health and immunity. Probiotics are functional foods that may support gut health and are associated with a range of health benefits.

Prebiotics feed these good gut bacteria. They contain fibre and carbohydrate chains that nourish and maintain healthy colonies. Prebiotics have been shown to improve a number of chronic and inflammatory conditions, and studies are still confirming their benefits towards bone health and calcium metabolism.

While supplements are available, most people can get enough prebiotics through the foods they eat.

The verdict: Prebiotic foods help feed the good bacteria in your gut and are worth including in your diet

Prebiotic foods include garlic, onion, leeks, asparagus, Jerusalem artichokes, dandelion greens, green banana and seaweed. A more general rule is to eat a variety of fruit and vegetables, legumes (such as beans, peas and lentils) and wholegrains for dietary prebiotics daily.

For a delicious, sweet treat, try our dietitian-approved prebiotic breakfast cups.

Remember, if you’re increasing high-fibre foods, do so gradually and drink plenty of water to help reduce bloating or discomfort.

So, what’s the best way to support long-term health and immunity?

When it comes to your overall health, the basics still matter most. A balanced, food-first approach with plenty of variety gives your body the nutrients it needs to function well. Quick-fix wellness products that sound too good to be true usually are.

Everyday healthy habits include:

Eating a variety of colourful fruits and vegetables daily
Limiting excess sugar, white flour and alcohol
Managing stress at work and at home, as ongoing stress can affect immune function and recovery
Moving your body regularly. Aim for at least 30 minutes of moderate-intensity exercise most days
Drinking enough water each day to help your body function at its best
Getting enough quality sleep, as your body repairs and restores while you rest.

While the latest wellness trend may sound tempting, supporting your health and immune system long-term doesn’t have to come with a huge price tag. Ultimately, it’s the everyday basics that make the biggest difference: eating well, moving often, staying hydrated, managing stress and sleeping soundly.

_{All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.}

_Sources:

_{https://www.cbhs.com.au/mind-and-body/blog/5-immunity-strengthening-foods-nutrients}

_{https://www.health.gov.au/topics/food-and-nutrition/about/eating-well}

_{https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating}

https://nutritionsource.hsph.harvard.edu/collagen/

https://www.nia.nih.gov/health/skin-care/skin-care-and-aging

_{https://pmc.ncbi.nlm.nih.gov/articles/PMC6835901/}

_{https://www.bbc.com/future/article/20250214-do-collagen-supplements-work}

_{https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/be-sunsmart}

https://www.ahpra.gov.au/News/2022-11-23-IV-treatments.aspx

_{https://www.ncbi.nlm.nih.gov/books/NBK567072/}

_{https://www.smh.com.au/national/a-vitamin-through-the-vein-why-iv-drips-are-surging-in-popularity-20240724-p5jwa4.html}