5 Useful Nutrients for a Healthy Immune System

As the nights get longer and temperatures drop, are you starting to think more about your health? If so, you’re not alone.  As we navigate the autumn and winter months, many of us start thinking about the best ways to stay healthy and avoid seasonal ailments.  In other words, we start to put a lot of pressure on our immune systems! As we’re so reliant on a healthy immune system to keep us in peak condition through the excitement of winter and build up to Christmas, we should try to support it as much as possible.

So, in this blog I’ll look at:

• What the immune system is,
• How we can support immune health, and
• The best vitamins and supplements for immune system support.

WHAT IS THE IMMUNE SYSTEM?

The immune system is a network of different cells, tissues and organs, which work together to keep the body healthy.  It protects us from invaders, germs and damaged cells.  A number of factors, including our habits and lifestyle, influence how well or otherwise the immune system performs.

Things that compromise the immune response include: Aging, poor diet and digestion, unhealthy lifestyle choices including a lack of quality sleep, stress and major life changes.

Unfortunately, the potential consequences of a compromised immune system include an increased likelihood of suffering chronic cold and flu infections, allergies, inflammation, degenerative disease and accelerated aging.

WHAT IS ‘COLD AND FLU SEASON’?

Cold and flu season starts in the autumn and intensifies through the winter months. This is because of a few reasons:

1. Viruses do not replicate well at times when we are exposed to high levels of UV light, so summer tends to keep them under control. 
2. Rhinovirus and coronavirus flourish particularly well in cool weather. These are the two main causes of the common cold.
3. Children go back at school in September and create the perfect environment for the spread of infections.
4. Finally, adults start to spend more time indoors with windows closed. This makes it more likely they will breathe the same air as someone who has an infection.

HOW CAN WE SUPPORT A HEALTHY IMMUNE SYSTEM THROUGH DIET?

The link between nutrition and immunity is often unappreciated. However, if you want to take positive steps to support and strengthen your immune health, your diet is a good place to start.

The foundations of an immune supportive diet include:

• Eat plenty of fresh fruit and vegetables, to provide important immune supporting nutrients. 
• Avoid too much sugar, caffeine and alcohol, because these can all suppress the immune system. 
• Choose fresh, unrefined and wholegrain foods, and limit refined and processed foods which are low in nutrients.  (Some studies indicate that simple carbohydrates – like glucose, fructose, sucrose, honey and orange juice – can reduce your immune response.)
• Try foods which support your gut bacteria, because they are said to play a vital role in immune health. Good examples are fermented foods and live yogurt.  (If you struggle to include these in your diet, good bacteria supplements are a good alternative).

Top Tip – Don’t be tempted to choose artificial sweeteners in a bid to limit sugar. Artificial sweeteners can be harmful to the immune system, as they can impact the health of our resident microorganisms.

LIFESTYLE ADVICE TO SUPPORT A HEALTHY IMMUNE SYSTEM

In addition to a healthy diet, some simple lifestyle choices you can make to support immunity. Examples are:

• Go outside! Go outside as much as possible, to maximise your exposure to vitamin D through sunlight. This will in turn help your immune system function at its best. Unfortunately, in the UK it is difficult to get enough exposure to sunlight in the winter for adequate vitamin D. For this reason supplements are often recommended. (More on the link between vitamin D and immunity later).
• Support your digestion. Take steps to help your body properly digest food, and absorb all important nutrients. This will in turn support other body functions, such as immunity.  The key things here are:
  • Sit down to eat (don’t eat on the go).
  • Take time to chew your food properly.
  • Don’t rush around straight afterwards.
• Limit the effects of stress, if you can. We are all impacted by stress in our everyday lives, which can have consequences for our overall wellbeing.  However, we can take steps to help limit the impact – for more information, read our Stress Busters blog.

Top Tip – Try this simple breathing exercise, which is designed to calm, soothe the brain, and help manage feelings of anxiety.

1. Find a quiet place to sit or lie down, get comfortable.
2. Place your hands on your abdomen and bring your attention to your breathing.
3. Breathe in through your nose for a count of 4.
4. Breathe out though your mouth, slowly and carefully, for a count of 8.
5. Repeat 4 times.

ADDITIONAL SUPPORT FOR A HEALTHY IMMUNE SYSTEM

The steps outlined above should be your first port of call when looking for an immunity boost, and to generally supporting your wellbeing. 

But we know real life isn’t always perfect. Sometimes it just isn’t possible to follow these steps to letter – even with the best will in the world! Life can be hectic, stressful, and out of our control.

At those times, supplements are a good way to offer a little extra support. They can fill in the gaps and give you peace of mind that your immune system is getting the nutrients it needs.

WHAT ARE THE MOST IMPORTANT VITAMINS FOR IMMUNE SYSTEM SUPPORT?

There are lots of vitamins and nutrients important for immunity. However, my top 5 recommendations for your cupboard this winter are:

1. Vitamin D

The media placed lots of attention on the link between vitamin D and immune system health throughout the pandemic, and with good reason. Vitamin D supports healthy functioning of the immune system and has been shown to lower the risk of developing severe respiratory tract infections.

There are few foods that contain vitamin D and so the best way to get optimal amounts is through the action of the sun on our skin – hence the nickname “the sunshine vitamin”. Unfortunately, we are unable to produce enough vitamin D to meet our needs in the autumn and winter months, and many people are at risk of vitamin D deficiency. Groups particularly at risk include the elderly, children, and people with darker skin. So, supplements are an ideal solution to plug the gap.

Did you know? Public Health England (PHE) suggest all age groups supplement with additional vitamin D during the winter.

Natures Aid produce many vitamin D immune support supplements, including Mini Drops for babies, and vitamin D tablets for adults. Natures Aid also offer vegan friendly options and liquids vitamin D options.

2. Vitamin C

Humans are one of very few species that need to obtain vitamin C through the diet. This is unlike nearly all other animals, which have a gene that allows them to make their own! Vitamin C helps immune systems function healthily and has long been recognised for this role. Nobel Prize winning scientist, Linus Pauling, was a strong advocate of daily vitamin C supplementation.

Natures Aid provide a selection of vitamin C daily immune support solutions. Discover low acid, time release and chewable vitamin C for adults. Plus vitamin c effervescent and a vitamin c powder for children.

3. Zinc

Many of the UK population are zinc deficient. Unfortunately, even small deficiencies in zinc can negatively impact the immune system. For this reason, many of the best immune health supplements will include zinc. Popular forms of zinc include:

• Zinc picolinate tablets which are well absorbed, and
• Zinc lozenges with zinc gluconate, which binds to the mucous membrane of the throat and so helps to flush viruses through the system.

4. Echinacea

Echinacea is a traditional herbal remedy which relieves symptoms of the common cold and influenza type infections.  It is generally taken at the start of any symptoms.  Echinacea is safe to use alongside any other nutrients that support immune health, as well as over the counter cold and flu medicines. 

5. Beta Glucans

Beta Glucans are a type of soluble fibre. They are found naturally in yeasts, mushrooms, and some plants and foods, and have been found to improve our immune response. Over 600 studies have been published on the actions and effectiveness of this wonderful product! According to research, a daily supplement of yeast-sourced beta glucans could help to reduce the number of infections a person suffers by 25%.

Some of the best multivitamins for immune support combine Beta Glucans with other nutrients for a healthy immune system. You should look for a product which contains Beta (1,3/1,6) Glucans for the right source and quality for immune support. 

Honourable Mentions

There are some other popular nutrients for immune health, which you could consider in addition to daily vitamins for immune system support:

Elderberry

Elderberry is thought to be one of the best nutrients for immune system support: supplements are shown to effectively reduce the symptoms and duration of cold and flu. It is thought that the flavonoids found in elderberry can bind to the flu virus and help transport it out of the body.

Garlic

Traditional medicine, from the ancient Egyptians to early Ayurvedic medicinal texts, valued Garlic for its antibacterial, antiviral, and anti-fungal actions. If you want to try garlic supplements, I suggest looking for one with a high allicin yield for maximum benefit.

Vitamin A

Vitamin A deficiency can lead to increased risk of infections. Elderly type 2 diabetics are particularly at risk, because they show significant age-related decline in blood levels of vitamin A. Vitamin A also helps to support mucous membranes especially in the lungs.

Selenium

A daily 100mcg selenium supplement is shown to reduce infections in the elderly, especially when combined with zinc.

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Tim Gaunt BSc (Hons) CBiol MSB D.N. gained his degree in Biochemistry from the University of Lancaster in 1988. Tim has gained over 30 years’ experience in the field of nutrition, and also holds the position of chartered biologist which was granted by the Institute of Biology.