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A healthy immune system is vital to keep you feeling good. Discover our best supplements to support your immunity, health and wellbeing
Summary
1 Vitamin A
Sources of vitamin A include eggs, cod liver oil and dark green leafy vegetables...
2Vitamin D
As we live in a country that isn’t always the sunniest, the UK Government recommends a daily supplement between October and March for adults...
3Iron
Being deficient in iron can even negatively affect the immune system, and potentially leave us vulnerable...
Supporting your immune system by keeping it healthy and functioning well is really important.
One of the best ways to support your immunity is to nourish your body with the essential vitamins and minerals it needs to thrive (the ones your body can’t make by itself).
However, if you don’t eat a balanced diet regularly, actively avoid fruits and veggies or have a restrictive diet, you may be low in certain vitamins that your immune system needs to function.
Which vitamins support your immunity?
There isn’t just one vitamin that helps to support the immune system. Here are some of the best vitamins to keep topped up if you want a healthy, functioning immune system.
- Vitamin A
“Vitamin A is essential for the normal functioning of the immune system.1 Sources of vitamin A include eggs, cod liver oil and dark green leafy vegetables.2 - Vitamin C
Vitamin C helps support the cellular functions needed for a healthy immune system.3 Oranges, orange juice, kiwi fruit, tomatoes, strawberries, broccoli and red/green peppers are some of the best sources.4 - Vitamin B6
Vitamin B6 (also known as pyridoxine) helps support our immune systems, as well as your nervous system function, protein metabolism, and red blood cell formation.5 It’s usually found in animal products like pork, fish and eggs and plant foods like chickpeas, wholegrains, bananas, squash and more.6 - Vitamin B12
Vitamin B12 helps make nucleic acid and cell proteins associated with our immune system.7 You can find vitamin B12 in meat, fish, dairy, eggs, enriched nutritional yeast, fortified milk and mock meats.8 - Vitamin D
Vitamin D helps to keep your immune system functioning normally.9 We make most vitamin D by exposing our unprotected skin to direct sunlight.10 As we live in a country that isn’t always the sunniest, the UK Government recommends a daily supplement between October and March for adults.11
It does vary, but the minimum is 10 micrograms a day,” says our nutritionist Chandni Vadgama, “and that's for everyone in the UK.
Minerals and other nutrients that support the immune system
- Zinc
Zinc contributes to the normal function of the immune system by helping the cells involved in the immune response to function properly and effectively.2,7 You can find zinc in seafood, red meat, chickpeas, eggs, sunflower seeds and pumpkin seeds.12
However, you need to be careful not to consume more than the safe daily allowance of zinc, which is 25mg, unless advised by your doctor.13 This is because too much zinc can cause weaker bones. You should get your zinc daily requirement by eating a balanced diet. - Iron
Iron is one of the most important minerals for our bodies, especially when it comes to our immune system.14 Being deficient in iron can even negatively affect the immune system, and potentially leave us vulnerable.16
You can find iron in red meat, fish, leafy green vegetables, beans, chickpeas, and some fortified foods.15 - Selenium
Selenium is another mineral that is linked to normal immune system function, as well as normal thyroid function, hair and nail maintenance and normal sperm development.16,17,18,19
Get your fill of selenium from foods like seafood, fish, milk, nuts, mushrooms, garlic, asparagus and kohlrabi.20
Our favourite vitamins for immunity
Holland & Barrett
£13.49
£0.45/1 Capsules
The combination of live 'friendly’ bacteria, vitamin C, vitamin D, calcium, and other extracts are a great way to support your immune system. This product in particular:
- contains vitamin C, vitamin D and calcium
- contains elderberry extract and beta-glucans
- has over 10 billion live bacteria in each dose
- suitable for vegans
Gurvinder – Gut power – 5/5 stars
"Great product. Will use again. Give it a go and try it for a few months and see the difference."
H&B Expert
£20.49
£0.34/1 Capsules
This high-strength, triple-action immune support formula is packed with vitamins and minerals your immune system needs to work at its best. Each capsule is ready to nourish you with vitamin C, vitamin D, zinc, selenium, live friendly bacteria and more. Plus:
- it contains vitamin C, vitamin D, zinc, selenium, copper, and five billion live friendly bacteria to support your immune system
- also contains garlic and black elderberry
- is easy-to-take capsules full of active ingredients
- suitable for vegetarians
Nature's Way
£15.99
£0.27/1 Chewable
If you want immune system support for the whole family, these soft jelly multivitamins could be just the trick. They’re easy to take, have a delicious berry flavour, and provide you with key nutrients your immune system needs to thrive. Plus:
- they're made with a unique blend of 26 different fruits and vegetables
- are specially formulated to contain vitamin C, vitamin D and zinc to support the immune system
- it can be taken by people of all ages, from children three years and older to adults
- is a delicious berry flavour with 100% vegetarian-friendly ingredients
Roxiie – Taste as good as jelly babies! – 5/5 stars
“These are honestly the TASTIEST multivitamins you’ll ever try. Highly recommended. I know I’m sold on them 100% and so is my mum who is very picky so it’s a win-win.”
Sambucol
£13.50
£11.25/100 ml
Prefer to take your vitamins in a liquid? This black elderberry liquid by Sambucol is packed full of the vitamins and minerals your immune system needs to stay healthy, and more. Plus:
- have an extra strength formula of black elderberry extract
- contains vitamin C, zinc and other micronutrients to help support the immune system
- tastes lovely and can have a soothing effect on the throat as you take it
- also helps to maintain energy levels
Sambucol
£11.50
£0.38/1 Chewable
Little immune systems need support too. These one-a-day Sambucol for Kids immunity chewable supplements are easy to take and have a sweet black elderberry flavour that children (aged 4-12) will love. Plus:
- contains black elderberry extract plus vitamin C, which contribute to the normal function of the immune system
- are a delicious black elderberry flavour chewable tablets – perfect for picky kids who hate taking tablets (or eating their greens!)
- vegan-friendly chewables made for children aged 4 to 12 years
Sarah – Pleasant taste – 5/5 stars
“Taste good, pleasant texture and smell so the kids are happy to take them”
Are there side effects of immunity vitamin supplements?
As immunity supplements differ in their formulas, it’s hard to list potential side effects because each product will cause a different reaction in each person. Please read the label carefully as well as the leaflet inside.
It’s always best to consult your doctor before starting a new supplement, especially if you’re already taking medication, have allergies or are pregnant/breastfeeding.
For example, pregnant women need to be careful of how much vitamin A they consume. Then, once you have the ‘thumbs up’ you can introduce the supplement slowly, monitoring for any side effects like:
- nausea
- headaches
- fatigue
- skin irritation
Your immune system FAQs
Vitamin CDZ refers to a combination of three different vitamins (vitamin C, vitamin D, and zinc sulphate) that work together to support the overall growth of bones in the body, promote bone density, and help ensure eye health.
The three vitamins in vitamin CDZ are:
- vitamin C – an essential antioxidant that protects the cells in your body from oxidative stress 21
- vitamin D – this vitamin helps the body absorb calcium and is crucial for maintaining healthy bones and teeth.22 Vitamin D is also thought to help modulate the immune response 23
- zinc sulphate – this mineral is involved in a lot of different bodily functions, including the function of the immune system 24
It’s a myth that you can somehow ‘boost’ your immunity and it certainly isn’t a fast process.
Yes, there are vitamins and minerals like vitamin C, vitamin D and zinc that have been studied to support normal immune function, but the key word here is ‘normal’ not ‘boosted’.23,24 ”
Combining all the vitamins listed above firstly through a healthy balanced diet would be good for nourishing a weak immune system, which is why a healthy balanced diet is always recommended.
However, if you have a weak immune system (or think you might have one), it would be best to speak to your doctor for advice as they may request a blood test.
The final say
Prepping for winter? Check out our ultimate immunity guide.
Also, it’s not all about the vitamins you take – it could matter when you take them, too. Learn more about the best time to take your daily vitamins and supplements.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Huang Z, Liu Y, Qi G, Brand D, Zheng SG. Role of vitamin A in the immune system. Journal of clinical medicine [Internet]. 2018 Sep 6 [cited 2024 Feb 25];7(9):258. Available at: https://www.mdpi.com/2077-0383/7/9/258
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9. I Trochoutsou A, Kloukina V, Samitas K, Xanthou G. Vitamin-D in the immune system: genomic and non-genomic actions. Mini reviews in medicinal chemistry [Internet]. 2015 Oct 1 [cited 2024 Feb 25];15(11):953-63. Available at: https://www.ingentaconnect.com/content/ben/mrmc/2015/00000015/00000011/art00009
10. The Editors of Encyclopedia Britannica. vitamin D | Biosynthesis, Benefits, & Recommended Daily Intake | Britannica. In: Encyclopædia Britannica [Internet]. 2019. Available from: https://www.britannica.com/science/vitamin-D
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13. National Institutes of Health. Zinc [Internet]. Nih.gov. National Institutes of Health; 2022. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
14. Nairz M, Weiss G. Iron in infection and immunity. Molecular Aspects of Medicine [Internet]. 2020 Oct 1 [cited 2024 Feb 25];75:100864. Available at: https://www.sciencedirect.com/science/article/pii/S0098299720300224
15. National Institutes of Health. Office of Dietary Supplements - Iron [Internet]. NIH. 2022. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional
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18. Pincemail J, Meziane S. On the Potential Role of the Antioxidant Couple Vitamin E/Selenium Taken by the Oral Route in Skin and Hair Health. Antioxidants [Internet]. 2022 Nov 17 [cited 2024 Feb 25];11(11):2270. Available at: https://www.mdpi.com/2076-3921/11/11/2270
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