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Take a moment to thank your immune system – it’s doing a lot behind the scenes! Discover the top vitamins for immunity support, plus our favourite picks
Our top picks
24-hour immune support
Applied Nutrition
Applied Nutrition Coleen Rooney Immunity Support Blood Orange & Grapefruit Flavour 14 x 5g Sachets
25% off
18+
£15.00
£20.00
Manuka honey plus propolis
Holland & Barrett
Holland & Barrett Manuka Honey Tonic + Propolis, Thyme, Apple Cider Vinegar & Vit C 200ml Liquid
3 for 2 Mix & Match
£14.49
Immunity supporting formula
Holland & Barrett
Holland & Barrett Advanced Immunity 30 Capsules
3 for 2 Mix & Match
£6.75
We all know that a healthy immune system is crucial... still, it’s easy to forget about.
It’s always best to get your vitamins from a balanced diet, but some people may find it tricky to get enough of certain nutrients – especially if you follow a specific diet, like vegan or vegetarian.1
We’ll chat through some of the best vitamins for immunity and share a few of our top products too…
Which vitamins support your immunity?
There isn’t just one vitamin that helps to support your immune system. So, let’s run down the best:
Vitamin A is essential for a normally functioning immune system.2 It plays an important role in maintaining the structure and function of the lining of the nose, lungs and intestines.3
Sources include eggs, dairy products, cod liver oil and dark green leafy vegetables.4
You’ll need to watch your vitamin A intake if you’re pregnant, as having too much may harm your unborn baby. You shouldn't need to worry about having eggs, dairy products or leafy greens in usual amounts, but avoid:
- vitamin A supplements
- supplements containing vitamin A (like cod liver oil or multivitamins with vitamin A)5
- foods very high in vitamin A (like liver and liver pâté).
Your GP or your midwife can help you with any questions you have.6
Oranges are the famous face of vitamin C. While they’re high in it, you can also get plenty from tomatoes, potatoes, broccoli, strawberries, kiwi fruit and peppers.7,8
Vitamin C helps your cells do their job by supporting the cellular functions needed for a healthy immune system.9
According to the NHS, there’s little evidence to say vit C can prevent colds or speed up recovery.9 However, it supports our general immune function by:10
- helping to keep cells healthy (protects cells from oxidative stress)
- maintaining healthy skin, bones and cartilage
- maintaining normal function of blood vessels
Vitamin B6 (also called pyridoxine) is a bit of a multitasker. It helps support our immune system as well as nervous system function, protein metabolism and red blood cell formation.11
The highest source is chickpeas, but it’s also found in potatoes, bananas and many meats.12
B12 contributes to the immune system functioning properly, and not getting enough can cause problems with immune function (like pernicious anaemia).13,14
It’s mostly found in meat and dairy products.There are some vegetarian and vegan foods enriched with B12 too, like some types of nutritional yeast and cereals.13
Vitamin D helps keep your immune system functioning normally.15 Our bodies can make vitamin D by exposure to sunlight.16 But as the UK isn’t always the sunniest, the government recommends adults take a daily supplement between October and March.
“It does vary, but the minimum is 10 micrograms a day,” says our nutritionist Chandni Vadgama. “And that's for everyone in the UK.”17
Which minerals support the immune system?
Zinc contributes to the normal function of the immune system by helping the cells involved in the immune response to function properly and effectively.4,18 You can find zinc in seafood, red meat, chickpeas, eggs, sunflower seeds and pumpkin seeds.19
Be careful not to consume more than the safe daily allowance (25mg) unless advised by your doctor, as too much zinc can cause weaker bones. You should get your daily requirement by eating a balanced diet.
Iron is one of the most important minerals for our bodies, including our immune system.20 Being deficient in iron can negatively affect the immune system and lead to anaemia.21
Up to a quarter of women in the UK don’t get enough iron (mainly because of losing blood through heavy periods). So, stock up by eating beans, chickpeas, red meat and nuts.22
Selenium is another mineral linked to normal immune system function, as well as normal thyroid function, hair and nail maintenance and normal sperm development.23-27
Get your fill of selenium from foods like seafood, fish, milk, nuts, mushrooms, garlic, asparagus and kohlrabi.26
Our favourite vitamins for immunity
The combination of live 'friendly’ bacteria, vitamin C, vitamin D, calcium and other extracts are a great way to support your immune system.
As we’ve just learned, vitamins C and D are vital for our normal immune function. And calcium helps digestive enzymes work normally, helping you towards a happier gut too.
It contains over 10 billion live bacteria (Lactobacillus Acidophilus, Lactobacillus Paracasei, Bifidobacterium Lactis and Bifidobacterium Bifidum) in each dose and is suitable for vegans.
Get your vitamins and jazz up your water in one. Coleen Rooney has paired with Applied Nutrition on a range of food supplements and we’re already cheering about this blood orange and grapefruit-flavoured immunity mix.
You’ll find plenty of the immunity supporters we’ve discussed, including vitamins A, C, D and selenium and zinc. There’s also hibiscus fruit powder, L-theanine from green tea, inulin and goji berry extract.
The single-serve sachets are super easy to take on the go – just mix into water once you’re ready for a fruity vitamin drink.
Your daily vitamins and minerals meet mushrooms and elderberry, thanks to these capsules from certified B Corp brand Wild Nutrition.
Zinc, selenium and vitamins C and D provide immunity support (and the latter two support energy as well). There’s also the fruiting body of the Maitake and Oyster mushrooms for an all-round blend.
Take two capsules per day, morning or night.
What about immunity support designed especially for kids?
This product’s bursting with vitamins C, A and the full daily recommendation of vitamin D to support a healthy immune system. Plus, there’s elderberry extract, selenium (which we learned about earlier) and iodine which contributes to normal growth in children and normal cognitive function.28,29
It couldn’t be easier to mix into water for an apple and blackcurrant-flavoured drink they won’t turn their nose up at.
Heard of Manuka honey? You might just think it’s a fancier version of the usual – and you’re partly right. But it also has extra properties that may be useful for your immunity.
We’ve combined Manuka honey with apple cider vinegar and immunity-supporting vitamin C for a powerful combo. There’s also thyme and bee propolis (which our striped pals use to build and disinfect their hives).
Consider yourself a busy bee? Don’t worry – just take 5ml per day, preferably with a meal.
Why not swap your usual vitamin C for something with a little extra?
Our capsules add vitamin D to the mix (which, according to the NHS, we should all take in the gloomy UK).16
Then there’s selenium and zilnc – both support a normally-functioning immune system – plus it also contains Shilajit.30,31
Garlic and turmeric might make these capsules sound more like a tasty dish, but they make for an all-round daily supplement.
Prefer to take your vitamins in a liquid? This extra-strength elderberry formula is packed with immune-supporting vitamin C, zinc, vitamin D and more.
Suitable for use over 12 years old.
If you need a little extra help taking your supplements, these cute berry-shaped gummies could be the push you need.
But they’re more than just adorable – they contain 2,400mg of black elderberry which are bursting with vitamin C. Added B12 and zinc give extra support, as they’re all important for immune system function.31-33
They’re also suitable for vegetarians and vegans, so there’s no need to miss out if you’re plant-based.
Are there side effects of immunity supplements?
As each immunity supplement is different, they come with their own benefits (and therefore their own potential side effects). Please read the label carefully as well as the leaflet inside before taking.
It’s always best to consult your doctor before starting a new supplement too, especially if you’re already taking medication, you have allergies or are pregnant or breastfeeding. For example, you need to take care not to have too much vitamin A during pregnancy.
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, D and zinc sulphate) that work together to support immune health. They’re also all important for healthy bones.31-37
Unfortunately, it’s a myth that you can ‘boost’ your immunity, and getting it to its best isn’t a fast process.
Of course, the vitamins and minerals we talked about have been studied to support normal immune function, but the key word here is ‘normal’. The goal is to make your immune system the best yours can be.
Diet is still important, as vitamins in foods are often more bioavailable (ready for the body to use) than supplements.
Sadly, you can’t improve your immunity past its natural best – otherwise we’d all be invincible!
The final say
Come rain or shine, it’s important to look after your immune system. But it’s all too easy to forget until you come down with something!
Our ultimate immunity guide has more info on easy ways to stay fighting fit.
Also, it might not be just about the vitamins you take – we dive into whether the timing matters too. Learn more about the best time to take your daily vitamins and supplements...
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Overview – Vitamins and minerals [Internet]. NHS [reviewed 2020 Aug 3; cited 2025 Mar 28]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/
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3. European Food Safety Authority (EFSA). Scientific Opinion on the substantiation of health claims related tovitamin A (including β-carotene) and maintenance of normal vision(ID 4239, 4701), maintenance of normal skin and mucous membranes(ID 4660, 4702), and maintenance of normal hair (ID 4660) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA [published 2010; cited 2025 Mar 28]. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1754
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8. US Department of Agriculture (USDA). Kiwifruit (kiwi), green, peeled, raw [Internet]. USDA [cited 2025 Mar 28]. Available from: https://fdc.nal.usda.gov/food-details/2710831/nutrients
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14. NHS. Overview – Vitamin B12 or folate deficiency anaemia [Internet]. NHS [reviewed 2023 Feb 20; cited 2025 Mar 28]. Available from: https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/
15. 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 from: https://www.ingentaconnect.com/content/ben/mrmc/2015/00000015/00000011/art00009
16. 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
17. NHS. Vitamin D [Internet]. NHS [reviewed 2020 Aug 3; cited 2025 Mar 28]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
18. Mikkelsen K, Apostolopoulos V. Vitamin B12, folic acid, and the immune system. Nutrition and immunity [Internet]. 2019 [cited 2024 Feb 25]:103-14. Available from: https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6
19. Nairz M, Weiss G. Iron in infection and immunity. Molecular Aspects of Medicine [Internet]. 2020 Oct 1 [cited 2024 Feb 25];75:100864. Available from: https://www.sciencedirect.com/science/article/pii/S0098299720300224
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22. Filippini T, Fairweather-Tait S, Vinceti M. Selenium and immune function: a systematic review and meta-analysis of experimental human studies. The American Journal of Clinical Nutrition [Internet]. 2023 Jan 1 [cited 2024 Feb 25];117(1):93-110. Available from: https://www.sciencedirect.com/science/article/pii/S0002916522105289
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24. 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 from: https://www.mdpi.com/2076-3921/11/11/2270
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