How to support your immune system year-round

Supporting your immune system isn’t just for cold and flu season, it’s something you can do every day to stay healthy, strong, and energised. In this guide, we share practical, year-round strategies to help you build a resilient immune system with the help of essential nutrients like vitamin C, vitamin D, zinc, B vitamins, and probiotics. Learn how these nutrients work, when supplements may be helpful, and what daily lifestyle habits contribute to immune health. Discover simple, sustainable ways to support your body’s natural defences, so you can support your immune system year-round and feel your best, no matter the season.

What is vitamin C?

Vitamin C is a powerful antioxidant that supports various immune functions throughout the body. Aiding the production of white blood cells, which are essential for fighting off infections, this essential vitamin also helps protect these cells from damage and contributes to wound healing.

To support your immune system year-round, make sure your diet includes plenty of vitamin C-rich foods such as citrus fruits, berries, bell peppers, and broccoli. You should also consider a vitamin C supplement for consistent support, especially during times of stress or seasonal changes.

What is vitamin D?

Often referred to as the sunshine vitamin, vitamin D plays a crucial role in regulating the immune system, helping to modulate immune responses.

To support your immune system, aim for regular, safe sun exposure as often as possible. During the darker months or if you live somewhere where sun exposure is limited, a vitamin D supplement can help maintain optimal levels all year round.

What is zinc?

Zinc is an essential mineral involved in numerous immune processes, including the development and function of core immune cells. It also plays a role in wound healing and helps protect against oxidative stress.

As well as consuming zinc-rich foods such as meat, shellfish, nuts, seeds, and legumes, a zinc supplement can provide extra support for your immune system throughout the year.

 

What are B vitamins (B6, B9, B12) and why do they matter?

Several B vitamins, particularly B6, B9 (folate), and B12, are vital for the production and function of immune cells. They also play a crucial role in energy production, which indirectly supports a healthy immune response.

Aim for a balanced intake of B vitamins through foods such as meat, poultry, fish, eggs, dairy, leafy green vegetables, and fortified grains. A  B-Complex supplement can help ensure you get all the B vitamins your immune system needs.

What are probiotics?

A significant portion of your immune system resides in your gut. With this in mind, probiotics can help you maintain a healthy gut microbiome, which plays a crucial role in immune regulation, season to season.

A probiotic supplement can provide a concentrated dose of beneficial bacteria to support gut health and immunity.

Beyond nutrients, what lifestyle habits contribute to a resilient immune system?

While nutrition is key, it’s also important to adopt lifestyle habits that will help you maintain a resilient immune system, including:

 

• Prioritise sleep: Adequate sleep is crucial for immune cell function and overall health. You should aim for 7-9 hours of quality sleep each night.
• Manage stress: Chronic stress can weaken the immune system. So try to incorporate stress-reducing activities into your daily routine, such as exercise, mindfulness, and spending time in nature.
• Stay hydrated: Water is essential for the proper functioning of all bodily systems, including the immune system, so make sure you drink plenty of water throughout the day.
• Engage in regular exercise: Moderate exercise can boost immune cell circulation and overall immune function.

 

Nurture your natural defence with NutraVit

Supporting your immune system is a year-round investment in your health and wellbeing.

By focusing on a nutrient-rich diet and healthy lifestyle habits, you can empower your body’s natural defences to keep you feeling your best, whatever the season.

Explore our range of high-quality supplements to help bridge any nutritional gaps and provide targeted support for your immune system. Make proactive choices today for a healthier and more resilient tomorrow.

 

Your Questions Answered

Do I need supplements to support my immune system year-round?

Most people can meet immune needs through a balanced diet. However, supplements may help individuals with restricted diets, absorption issues, or higher needs.

Which supplements are most important for immune health?

Common immune-support supplements include vitamin C (supports white blood cells), vitamin D (regulates immune cells), and zinc (supports immune cell function).

Are there times when I need extra immune support?

Yes, during cold and flu season, times of stress, or vitamin D deficiency (winter). During these periods, focus on nutrition, sleep, hydration, and stress management.

Can you take too many immunity supplements?

Yes. Over-supplementing vitamins A, D, E, or minerals like zinc can lead to toxicity. Stick to recommended doses and always consult your healthcare provider.