How to Support Your Immune System Naturally

Your immune system is part of your body’s natural defence mechanism, working hard to keep you healthy. While there’s no quick fix for supporting the immune system, small, consistent lifestyle changes can help make a difference – especially during the winter months when we tend to feel more run down.

So, how can you support your immune system naturally? Let’s explore practical, everyday habits that can help improve your immune system health – particularly if you feel like you have a low immune system at times.

Prioritise Sleep

It’s no secret that a good night’s sleep can leave you feeling refreshed and energised – but did you know it also plays a vital role in immune function? Lack of sleep can affect your body’s natural defences, making it harder for you to stay well.

How much sleep do you need? Aim for 7 to 8 hours a night if possible. Even small improvements to your sleep routine can help – try reducing screen time before bed, creating a calming environment and maintaining a regular sleep schedule.

Eat Foods That Support Your Immune System

What you eat directly impacts your immune system. A varied, balanced diet rich in nutrients can help your immune system work efficiently. But which foods should you focus on?

Here are some of the top foods to help support the immune system:

• Vitamin C – Found in citrus fruits, kiwi and leafy greens. Be mindful when cooking, as boiling can reduce vitamin C levels – steaming or eating raw is often best.
• Vitamin A – Present in oily fish, eggs, milk and cheese. Fortified low-fat spreads are also a good option. Pregnant women should avoid liver and liver products.
• Vitamin D – You can get small amounts of vitamin D from oily fish, egg yolks and fortified cereals but most of it comes from sunlight. That’s why supplements can be a good option during winter months.
• Zinc – Found in shellfish, dairy products, wholegrain cereals and bread.
• Selenium – Meat, fish, eggs and Brazil nuts are excellent sources.
• Copper – Present in nuts, offal and shellfish.

Including these in your diet to support immune system health can help support your body .

Stay Hydrated

Hydration supports overall health, helping your body function properly. Water carries nutrients to cells and flushes out toxins, contributing to immune health. Aim for around 6-8 glasses of fluid a day – this can include water, herbal teas or hydrating foods like cucumber and watermelon.

Exercise Regularly

Regular physical activity is key to maintaining overall health and can support the immune system. Exercise promotes good circulation, allowing immune cells to move freely throughout the body.

The NHS recommends 150 minutes of moderate-intensity activity each week. This could include brisk walking, cycling or even gardening. Getting outside also helps you absorb vitamin D from sunlight, providing additional benefits.

Manage Stress

Ongoing stress can take a toll on your immune system. Finding ways to manage stress– whether through yoga, meditation or spending time with loved ones – is vital for overall wellbeing.

Certain supplements can also offer support for relaxation and mild anxiety:

• Ultra Ashwagandha – Known for helping relaxation as well as mental and physical wellbeing.
• Sleepnite Valerian – A natural option to help support the temporary relief of sleep disturbances and mild anxiety

Take Vitamins for Immune System Support

Sometimes, even with the best diet, it can be hard to ensure you’re getting all the nutrients your body needs. Supplements can help safeguard your intake of essential vitamins and minerals that contribute to immune system health.

Key vitamins for the immune system include:

• Vitamin D, zinc, selenium and copper – All contribute to the normal function of the immune system. These nutrients are important for supporting your immune system’s ability to respond effectively and maintain overall health.

• Vitamin C – Contributes to the normal function of the immune system and to the protection of cells from oxidative stress. This makes vitamin C important for supporting the immune system and protecting cells from everyday environmental stressors.

• Vitamins B12 and B6 – Contribute to normal red blood cell formation. Vitamin B6 also contributes to the normal function of the immune system, for additional support, explore our immune system supplements.

Our Best Immune Support Vitamins & Supplements

Our Immunace range is a specialist supplement designed by expert scientists to provide targeted immune support. It includes Vitamin D, zinc and selenium, which contribute to the normal function of the immune system.

• Immunace Original offers 24 nutrients, including vitamins A, C and D, and selenium. Immunace was one of the UK's first supplements to pioneer and recognise that vitamin D supports both normal immune system function and the maintenance of bones and muscles.

• For those looking for enhanced support, Immunace Extra Protection provides additional nutrients, including natural lycopene, grape skin extract, astaxanthin and alpha lipoic acid. It also offers a higher level of vitamin D (3000 IU) compared to Immunace Original.

• Prefer a refreshing drink? Immunace Fizz offers the same advanced formula in an effervescent tablet that dissolves into an orange-flavoured drink. It contains 1000 IU of vitamin D, vitamin C, zinc and selenium which contribute to the normal function of the immune system.

For additional immune support:

• Ultra Vitamin C – Slow-release vitamin C with 25mg of citrus bioflavonoids for maximum absorption.
• Ultra Vitamin D 1000IU – Provides vitamin D3, the preferred form of vitamin D that the body absorbs efficiently.
• Ultra Vitamin D 3000IU – A higher strength option for those who require additional support.

By incorporating small lifestyle changes and supplementing, when necessary, you can help support your immune system naturally and help protect your health all year round.