Do you dread the colder months? While the cooler weather can bring a sense of relief after the heat of summer, winter also provides a variety of viruses to fend off. If you find yourself constantly feeling sub-par, as your body fights off the various bugs around you, perhaps it’s time for a more preventative approach. Here, we’ve put together out top tips to boost your immune system with immune health vitamins and minerals, simple dietary changes and lifestyle tweaks.
Poor Immunity: Is It Catching?
The immune system is a complex interplay of organs, cells and proteins that defend the body against infection (such as viruses), and protect the body’s cells. Your immune system keeps track of every virus it has every encountered via its white blood cells. So when you next encounter the virus, the immune system can recognise and destroy it, before it proliferates and starts to make you sick.
The common cold often has to be fought by the immune system multiple times because there are many different strains of the virus. When you build immunity to one strain, it doesn’t protect you against others, so your immune system must fight off each new strain separately.1
Because of this, your immune system may often be busy, especially when exposed to multiple strains of the common cold. However, you can support your immune system by supplementing with the right vitamins and minerals, making smart dietary choices, and being mindful of your habits and lifestyle year-round.
Year-Round Immunity: Top Vitamins and Minerals for Optimal Health
For robust immune health support, start with the basics- vitamins and minerals that help strengthen your immunity. Here are our top four picks for maintaining immune wellness..
1. Vitamin D
Vitamin D3 is a form of vitamin D found in only a few foods, such as animal products and fish oil. The body can also produce it when UV rays from the sun interact with the skin. However, getting enough sun exposure can be challenging, especially with most of us spending a significant amount of time indoors.2,3
While vitamin D is well-known for its role in bone health, it also plays a crucial part in maintaining a healthy immune system. In fact, vitamin D supports overall health and wellbeing, making it a valuable ally for your immune system year-round.2,3
2. Zinc
Zinc is arguably the most valuable mineral for immune health. Similarly to vitamin D, it supports immune system health and function. Interestingly, one of the main symptoms of zinc deficiency is recurrent infections. Food sources of zinc can include animal products, fish and seafood. If you are missing out on zinc from your diet, then supplementing with zinc can help to prevent dietary zinc deficiency.2
3. Vitamin C
Vitamin C is an essential nutrient because our bodies can’t produce it, and since it’s water-soluble, it needs to be replenished daily through our diet. While it's well known for supporting immune health, if you do catch a cold, vitamin C can also help relieve and reduce the severity of common cold symptoms in adults.2
4. B vitamins
Another goodie to add to your immune wellness bounty are B vitamins. Again, B vitamins are water soluble, and need to be regularly consumed from the diet. Specifically, it’s vitamins B6 and B12 that support healthy immune system function. Because B vitamins require other B vitamins for their absorption, they are best taken as a supplement in a B vitamin complex.
Boost Your Immunity with Easy Dietary Changes for Big Benefits
Here are some top food sources of our 4 key immune vitamins and minerals and other dietary ideas to enhance your immunity:
- Vitamin D3: Fatty fish (trout, salmon, tuna, mackerel), beef liver, egg yolks, and a small amount of butter and cheese
- Zinc: Red meat, poultry, oysters, seafood, dairy products, chickpeas, cashews and pumpkin seeds
- Vitamin C: Citrus fruits, blackcurrant, parsley, kiwi fruit, kale, broccoli, Brussels sprouts and papaya
- Vitamins B6 and B12: Beef, pork, poultry, salmon, avocado and baker’s yeast
- Warming foods: Stews and soups enriched with onion, ginger, and garlic for added antimicrobial benefits
- Fermented foods: these provide beneficial bacteria, to support immune health. Think miso soup, sauerkraut, yoghurt and kombucha
Lifestyle Tweaks for Optimal Immune Health
Incorporate these daily habits to optimise your immunity:
- Exercise Regularly: Aim for a balanced mix of cardio, strength training, and stretching.
- Get Adequate Sleep: Prioritise rest to support your body’s defence mechanisms.
- Manage Stress: Find relaxing activities like breathing exercises, yoga, or reading to reduce stress levels.
- Practice Good Hygiene: Regular hand washing is a simple yet effective way to prevent infections
Immune Health Supplements
Supplements can provide additional immune health support. Here are some of our favourites:
Micronutrition Vitamin D3 1000IU contains 1000IU vitamin D3 in a convenient one-capsule-a-day dose, for support of the immune system health and function. It also helps prevent vitamin D deficiency in the diet by supporting adequate vitamin D levels in the body
Liposomal Quercetin and Zinc uses liposomal technology for optimal bioavailability and absorption of nutrients in the body. Zinc maintains healthy immune system function, and helps to prevent zinc deficiency if your intake from your diet is inadequate.
And coming soon…Advanced B Complex a high-strength, one-a-day B vitamin formula containing vitamins B6 and B12 which maintain healthy immune system function.
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This article was written by Corinne Wyper, Naturopath.
References
- Better Health Channel, Victoria State Government. Immune System Explained. Last updated July 2022, available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system
- Braun L & Cohen M. Herbs and Natural Supplements: an Evidence Based Guide, Vol 4. Elsevier Australia, 2015.
- National Institutes of Health. Vitamin D. Viewed August 2024, last updated September 2023. Available from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/