Vitamins that can help support the immune system

From vitamin A to vitamin C, find out what these nutrients do & where you can find them…

Always battling against a summer cold or powering through a winter cough? By learning what different vitamins do, you can help support your immune system and give yourself a better chance of warding off future infections.

While we know it’s not possible to ‘boost our immunity’ (this term is scientifically misleading), there are ways in which we can help support it. Enter: vitamins (and minerals). Essential for various bodily functions, eating a balanced diet that’s rich in them is key for staying healthy.

But what vitamins and minerals do we need? And in what quantity? Below, we break down the key ones, so can we help keep those summer colds and winter bugs at bay.

What is the immune system?

The immune system is a catch-all term used to describe the body’s defence mechanisms against disease and infection. It consists of two main parts that work together to protect our health.

First up, “the innate immune system includes initial responders (acting like ‘paramedics’) to quickly tackle pathogens (that’s germs to you and me), such as physical barriers including our skin and gut lining, biochemical barriers such as our stomach acid, as well as multiple white blood cells that whip into action immediately” explains Charlotte Radcliffe, expert nutritionist.

“Then there’s the adaptive immune system, which involves immune cells that are recruited over time and provide a more specialist, targeted response,” Charlotte says. This complex system requires a wide range of nutrients to keep it in tip-top shape.

How can supplements help support our immune system?

In general, supplements only maintain immune function if there is a micronutrient deficiency in the first place. In the UK, as Charlotte confirms, “most of us can gain all the nutrients we need to support our immune health from a healthy, balanced diet.”

The only exception is vitamin D, which is primarily made from sunlight: “This cannot be gained in sufficient amounts during the winter, so a 10µg daily supplement is advised for everyone aged over one year from September through to March,” notes Charlotte.

Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.

The Department of Health and Social Care recommends that adults and children over four take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:

• Are not often outdoors – for example, if they're frail or housebound.

• Are in an institution like a care home.

• Usually wear clothes that cover up most of their skin when outdoors.

• If they have dark skin – for example they have an African, African-Caribbean or south Asian background – as they may also not make enough vitamin D from sunlight.

You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.

Just to flag, there are two main types of units used to measure minerals and vitamins: milligrams (mg) and micrograms (μg or mcg). 1,000 micrograms is equal to 1 milligram.

There are also certain life stages and circumstances when supplementation is recommended, to avoid deficiency. Charlotte outlines a few examples below:

• Children aged six months to five years are advised to take vitamins A and C alongside vitamin D.

• Pregnant women and those planning to conceive should take a 400mcg folic acid supplement until they are 12 weeks pregnant.

• People who exclude whole food groups or have a medical condition that affects their absorption of nutrients or reduces appetite.

Ahead, we break down what the key vitamins and minerals are, what they do and where you can find them.

Vitamin A

What it does

“Vitamin A is essential for the normal structure and function of the skin, it’s also really important for the eyes and helps the immune system work properly,” explains Charlotte.

“Those who are pregnant (or might become pregnant) need to watch out for vitamin A, as too much can harm an unborn baby,” continues Charlotte. This is why supplements containing a high dosage of this vitamin or foods such as liver are not advised in pregnancy.

What foods can it be found in?

Foods high in vitamin A include liver, cheese, eggs, whole milk, butter, fat spreads, oily fish, carrots, sweet potatoes and leafy-green vegetables.

How much do we need a day?

The amount of vitamin A adults aged 19 to 64 need is 700mcg for men and 600mcg for women.

A vitamin A supplement to consider:

Vitamin B6

What it does

Vitamin B6, also known as pyridoxine, “helps us use and store energy from protein and carbohydrates in our foods. It also plays a factor in forming red blood cells and transporting iron,” says Charlotte.

What foods can it be found in?

Food sources include peanuts, eggs, whole grains, white fish, soya beans, oats, bananas, milk, pork and poultry.

How much do we need a day?

Men need around 1.4mg and women need around 1.2mg per day.

A vitamin B6 supplement to consider:

Vitamin B12

What it does

“Vitamin B12 helps make red blood cells, keeps our nervous system healthy, releases energy from food and helps us use folate, which is important for basic cell function,” explains Charlotte.

What foods can it be found in?

It’s naturally found in meat, fish, eggs and dairy products and also added (fortified) to some foods, such as plant-based milks, cereals and yeast extract.

How much do we need a day?

Adults need about 1.5mcg per day.

A vitamin B12 supplement to consider:

Vitamin B9

What it does

Folate, also known as folic acid or vitamin B9, is essential in the production of our red and white blood cells. “Our white blood cells act as our immune system’s army. There are many types, all with different roles in fighting off pathogens throughout the body,” says Charlotte. It’s important that we get enough folate through our diet to keep our immune system working well.

What foods can it be found in?

Food sources include green vegetables such as broccoli, peas, brussels sprouts, and leafy variants such as cabbage and spinach, as well as oranges, brown rice, chickpeas, kidney beans, liver and some fortified cereals, such as muesli and wheat biscuits.

How much do we need a day?

Adults need 200mcg of folate a day. If you’re pregnant, or trying for a baby, it’s recommended that you take a 400mcg folic acid supplement daily until you’re 12 weeks pregnant.

A vitamin B9 supplement to consider:

Vitamin C

What it does

“Vitamin C has many functions, including protecting cells from oxidative damage and helping to support the immune system. It also helps to increase the absorption of iron, so it’s often beneficial to combine vitamin C-rich foods with iron-rich foods,” notes Charlotte.

What foods can it be found in?

Good food sources are citrus fruits (including oranges), fruits and berries (especially blackcurrants), peppers and tomatoes.

How much do we need a day?

Adults need 40mg of vitamin C. “Severe deficiency does occur, but nowadays it is fairly rare,” assures Charlotte, who adds that, “you would need to be deprived of vitamin C for four to six months months for it to result in scurvy.”

A vitamin C supplement to consider:

Vitamin D

What it does

“Among other key roles (such as enabling us to absorb the calcium from our food), vitamin D plays a central role in immune system function, yet the exact mechanisms are still being defined,” says Charlotte.

What foods can it be found in?

Vitamin D is found in foods such as oily fish, milk, eggs, meat, butter and fortified breakfast cereals. “However, for most of us, we can’t get enough vitamin D through our diet and exposure to summer sunlight is needed to convert the vitamin D under our skin into its usable form,” explains Charlotte.

How much do we need a day?

Adults and children from the age of one year need 10mcg of vitamin D a day. But because it’s difficult for people to get enough vitamin D from food alone, many of us become deficient during winter (due to lack of sunshine). “The government advises everyone over the age of one year to take a daily vitamin D supplement of 10mcg, to avoid deficiency, from September through to March,” adds Charlotte.

A vitamin D supplement to consider:

Zinc

What it does

As well as helping support wound healing and the immune system, zinc also helps the body process carbohydrate, protein and fat from food, and make new enzymes and cells.

What foods can it be found in?

Zinc can be found in a variety of different foods including meat, shellfish, bread, wheatgerm and dairy products.

How much do we need a day?

For women, the NHS recommends 7mg a day. This rises to 9.5mg a day for men who are between 19 and 64 years old.

A zinc supplement to consider:

Selenium

What it does

As well as helping support the functioning of the immune system, this mineral helps protect cells and tissues from damage.

What foods can it be found in?

Selenium can be found in foods such as eggs, meat, brazil nuts and fish.

How much do we need a day?

For women aged between 19 and 64 years old, the NHS recommends 60μg (micrograms) a day. For men aged between 19 and 64 years old, 75μg a day is recommended.

A selenium supplement to consider:

Iron

What it does

Iron’s main role is supporting the production of red blood cells which, in turn, transport oxygen around the body.

What foods can it be found in?

Red meat, liver and beans are all good sources, as are nuts, soy bean flour, dried fruit and fortified breakfast cereals.

How much do we need a day?

This varies between women and men, as well as age groups.

For women aged between 19 and 49, the NHS recommends 14.8mg a day and 8.7mg a day for those aged over 50 who have stopped having periods.

For men aged over 19, 8.7mg a day is recommended.

A iron supplement to consider:

Copper

What it does

One of the lesser known minerals, copper helps support the immune system, brain development, healthy bones and the production of red and white blood cells. It also prompts the release of haemoglobin which carries oxygen around the body.

What foods can it be found in?

Copper can be found in foods such as shellfish, nuts and offal.

How much do we need a day?

According to the NHS, adults aged between 19 and 64 require 1.2mg of copper a day.

A copper supplement to consider:

Check out our full range of vitamins and supplements to help support your immune system.

Other ways to help support the immune system

Wash your hands

We know the drill: hand washing is one of the easiest and most effective ways to protect ourselves and others from illnesses. As germs can live on surfaces, it’s important to regularly wash hands with soap and warm water throughout the day.

Eat the rainbow

Try to mix up meals to include as much variety and colour as possible. “Eating a diverse range of foods, particularly the different colours of fruit and vegetables, will provide a wider range of micronutrients, reducing the risk of deficiency,” says Charlotte.

Get your eight hours

Research has shown that sleep deprivation can affect the immune system and increase our chances of getting ill, so it’s important to get plenty of shut eye. Check out our top sleep tips to help you drift off to the land of nod.

Exercise often

Regular exercise can also support the immune system. When we move, it promotes the movement of immune cells to more locations where viruses and bacteria can be identified.

The UK Chief Medical Officers’ Physical Activity Guidelines on gov.uk, state that adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week. This can be walking, jogging or Pilates – essentially, anything that raises your heart rate and body temperature.

Look after your gut

“Our gut is home to 70% of our immune system cells, so consider including probiotic and prebiotic-containing foods in your diet to improve the balance of your gut microbiota,” suggests Charlotte.

Reduce everyday stress

Everyday stress is something we all experience from time to time, but prolonged stress can have a negative impact on our health. Learning to manage everyday stress has been shown to help the immune system. “High stress levels and poor sleep, amongst other lifestyle factors, can negatively impact our immune function. So look after your mental as well as your physical well-being,” says Charlotte.

When a stressful situation arises, try taking a five-minute break to focus on your breathing. Aim to relax for at least half an hour each night, whether that’s reading a favourite book in the bath, watching television or listening to music. Check out our other tips on how to cope with long-term stress.

Spot the gaps

“If you’re vegan, vegetarian or exclude whole food groups, you are more at risk of micronutrient deficiencies, so try to assess if you might be lacking or seek advice from a registered dietitian or nutritionist,” suggests Charlotte.

*Supplements should not be used as a replacement for a varied and balanced diet. Consult a GP or medical professional before taking supplements if you are pregnant, have a medical condition or are taking other medication. Refer to the product information before taking a supplement.