7 vitamins that act as an immune system booster for winter

With more time spent indoors, viruses circulating and cold weather a breeding ground for bacteria, it’s essential you try to stay on top of your immune health this coming winter. Compared to the summer, we’re at risk of experiencing more deficiencies like Vitamin D, B12 and many more. 

And, when your immune health is down due to a deficiency, it can make you prone to more colds and viruses. In 2022-2023 alone, there were 4,706 excess winter deaths due to residents in the UK living with a cold at home. Although death may sound extreme, the risk of different mutations of viruses each winter can severely compromise your immune health and put those in high-risk groups in danger. 

To save your risk of this, you’ll want to do everything to optimise your immune system, especially taking essential vitamins and minerals. Dive in with us as we uncover seven vitamins that act as an immune system booster this winter. 

Immune system explained 

Before exploring the best vitamins that act as an immune system booster, let’s quickly recap the role of your immune system. In short, your immune system is a complex network of cells, tissues and organs. 

The primary role is to protect your body from infection by recognising invaders such as bacteria, viruses and fungi and abnormal cells. When harmful germs enter your body, your body produces white blood cells to help identify it and create antibodies to fight it. 

Your immune system works in a variety of ways depending on the component:

• Skin: The first line of defence, helping keep germs away from your body.
• Bone marrow: Encourages the production of immune cells. 
• Thymus: A gland in your upper chest where immune cells mature.
• Lymphatic system: A network of tiny vessels that allow immune cells to travel between the bloodstream and tissues.
• Lymph nodes: Small lumps in your body that help your lymphatic system communicate
• Spleen: An organ underneath your ribs that helps process information from your bloodstream.
• Mucous membranes: The lining inside your mouth and nose which helps trap germs. 

If your immune system is compromised this winter, you could experience symptoms such as:

• Fever
• Colds
• Flu
• Fatigue
• Dry skin
• Muscle aches
• Runny nose, sore throat 
• Cough

7 essential vitamins that act as an immune system booster 

By now, we cannot stress enough the importance of your immune system. While you can implement various lifestyle measures, the easiest way to look after them is by increasing your intake of certain vitamins and minerals. Here are 7 essential vitamins that act as an immune system booster:

1. Vitamin C

Vitamin C is a water soluble vitamin that helps with your immune health. It’s a high antioxidant which can strengthen your body’s natural defenses. Consuming more vitamin D can increase antioxidant levels in your bloodstream. Research has shown that vitamin D may increase the levels by 30% helping your body fight inflammation and fight off pathogens.  Food that contains vitamin C are:  Kiwi, oranges, brussel sprouts, strawberries, red bell peppers and citrus fruits.  

Pro Tip: If you feel you can’t get enough from your diet, try Nutra C Chewable or Nutra C Sustained Release. These supplements are a great immunity booster for this upcoming winter! Nutra C Chewable is a high-strength type of vitamin C that can help with the normal function of your nervous and immune systems. It can also help fight tiredness and fatigue, making you feel more alert. 

Nutra C Sustained Release also provides similar benefits. The difference is Vitamin C is steadily released into your bloodstream, remaining present for longer.  

2. Vitamin D

In the winter, we’re prone to experiencing less vitamin D due to shorter bursts of sunlight exposure. Less vitamin D can increase symptoms of fatigue, aches, pains and muscle weakness, making your immune system more vulnerable to attacks. You can’t obtain a lot of vitamin D from food; the best way to get it is via sunlight or supplements. 

Pro Tip: To increase your vitamin D intake this winter, try Nutra D3. It’s a high-strength vitamin D supplement that can support your immune system, muscle function, and normal calcium and phosphorus absorption in your blood.

3. Vitamin A

Vitamin A is another vitamin which has high antioxidant properties which can help fight free radicals and oxidative stress. In particular it helps with the development of T cells and B cells, essential for your immune response. 

These cells help your body identify and respond to pathogens. It also increases the production of immunoglobulin and antibody which protects your gut and respiratory tract increasing the amount of mucus. You can find vitamin A in fish, milk, cheese, egg, carrots, spinach, kale, apricots and mango. 

Pro Tip: To ensure you’re on top of your vitamin A levels at all times, why don’t you try adding Nutra A-Z into your diet? This multivitamin contains 27 nutrients, one of which being vitamin A. Not only does it support your immune health but also comes with a wide range of additional benefits such as reducing tiredness, fatigue, supporting healthy bones,  helps with muscle function, protects your cells from oxidative stress and more.

4. Zinc

It is not quite a vitamin, but a mineral that is worth increasing your uptake in the winter is zinc. Zinc can support your immune system function as it helps with the development and function of T cells, B cells and natural killer cells. These cells are essential for activating and defending your immune system. Zinc is present in beef, pork, avocado, blueberries, cashews and eggs. 

Pro Tip:  If you can’t integrate enough of these foods in your diet, then try Nutra Zinc Complex. It’s a high strength once a day zinc supplement that supports your immune system, helps with bone, nail, skin health and supports your vision. It’s also high in antioxidants helping fight free radicals. 

5. Vitamin E

Another essential vitamin that plays a role in your immunity is Vitamin E. This vitamin helps with T cell production, which is important for your immune response. Vitamin A is also high in antioxidants, which can fight free radicals and stop blood clots. Vitamin E is present in pumpkin, almonds, peanut butter, spinach and sunflower seeds. 

Pro Tip: One supplement that contains vitamin E alongside D, Z, and zinc is  Nutra Defence. A high strength supplement that can fight off flu, colds and support your immune health. It also contains eucalyptus and thyme which can help soothe your mouth and throat. Alongside other immune boosting ingredients such as black elderberry, beta glucans, maritime bark, bioflavonoids, vitamin A and CoQ10 which support your immune system. 

6. Magnesium 

Magnesium is a mineral that plays an important role in fighting infections, especially when activating T cells. It is also high in anti-inflammatory properties and improves white blood cell function. Magnesium also helps play a role in sleep regulation, which can have a direct influence on the efficiency of your immune system. A study was conducted which showed that 4000 adults who increased their magnesium intake had better sleep quality and duration. Magnesium is present in a variety of food such as nuts, dark chocolate, spinach, whole grains, fruits and more. 

Pro Tip: NutraMag is a supplement that contains magnesium, zinc, vitamin B3, B12 and D3 that supports sleep, physiological function and muscle function.

7. Vitamin B 

Vitamin B, a key player in your health, helps produce antibodies that fight off infection and keep your immune system strong, while also aiding in the production of red blood cells. But that’s not all-B vitamins are your fatigue-fighters, supporting your energy levels and cardiovascular health, and keeping your immune system in top shape to combat viruses. They are also high in antioxidants and regulate your inflammatory response. Foods rich in Vitamin B include pork, milk, eggs, chicken, avocados, potatoes, chickpeas, and fish. 

Pro Tip:  One great way to fill in the nutritional gaps from food is by taking Nutra B50. This super high strengths vitamin B complex contains Vitamin b12, B2, B3, B6, B12, C, and Biotin. It provides added immune support helping your immune system work at its best, reduce feelings of tiredness, fatigue and help you feel more energised.

Summary of Immune system booster foods and vitamins 

To summarise, winter is a time of year where you don’t want to take risks and do everything in your power to look after your wellbeing. One of the best ways to do that is increasing your uptake of essential minerals and vitamins. 

Staying on top of them from your food or taking supplements can reduce fatigue and tiredness and help your immune system work at its optimum. Thus, reducing the risk of you contracting colds, the flu, viruses and bacteria that circulate indoors and breed in the cold this winter.

Want to know more how to look after your health? Check out the 5 most important minerals for optimal health.