What it looks at
- Sleep — the one exposure here tested by deliberately infecting volunteers under quarantine
- Movement and weight, on the curve where regular and moderate beats hard and occasional
- Food and micronutrients: plants, protein, fibre, vitamin D
- Sustained stress and social connection
- Hygiene, vaccination, tobacco, alcohol and how you use antibiotics
A question from this assessment
How many hours do you sleep on a normal night?
Every question is answered on the same 1–10 scale. Questions where a high answer is unfavourable are reversed before scoring.
Who it is for
Anyone who feels like they catch everything going around, anyone tired for months without explanation, and anyone about to spend money on supplements.
How the result is reported
Common questions
Will this measure my immune system?
No. Immune function is measured with blood tests, not questionnaires. This looks only at the habits and symptoms around it.
Should I take supplements?
For most people eating a varied diet, no — with vitamin D as a common exception depending on where you live and how much sun you get. Ask a doctor rather than a supplement seller.
I am tired all the time. Is that an immune problem?
It might not be. Persistent fatigue has many possible causes including anaemia, thyroid problems, sleep disorders and depression — most of them treatable once identified. That is a reason to see a doctor, not to buy vitamins.
Scientific basis
The questions in this assessment are adapted from the domains these validated instruments and guidelines cover.
- Experimental viral-challenge sleep studies
- Exercise immunology (J-curve literature)
- Stress and immune function meta-analysis
- Hand hygiene and vitamin D trial evidence
Sources
- Prather AA et al. Behaviorally assessed sleep and susceptibility to the common cold. Sleep. 2015PMID 26118561
- Cohen S et al. Sleep habits and susceptibility to the common cold. Arch Intern Med. 2009PMID 19139325
- Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Sci. 2019PMID 31193280
- Segerstrom SC, Miller GE. Psychological stress and the human immune system. Psychol Bull. 2004PMID 15250815
- Martineau AR et al. Vitamin D supplementation to prevent acute respiratory tract infections: meta-analysis. BMJ. 2017PMID 28202713
- Aiello AE et al. Effect of hand hygiene on infectious disease risk in the community: meta-analysis. Am J Public Health. 2008PMID 18556606
- Sarkar D et al. Alcohol’s effect on host defense. Alcohol Res. 2015PMID 26695755
This is an educational self-assessment, not a medical test. It cannot diagnose anything. Read the medical disclaimer before you start.