The best vitamins for immune system

Supporting our immune systems has never been more important. These vitamins can help.

In the winter months, it’s absolutely understandable to have immune support on your mind. Taking care of your natural defences with the best vitamins for immune system is always important, but it can feel more pressing as the temperature drops and everyone on the bus is sniffling and sneezing.

Natural ways to

There are plenty of natural ways to support your immune system. Getting enough high-quality sleep, exercising regularly, managing your stress levels, and making sure you’re well-hydrated are all really important for immune function.

But, if you feel like you need something extra, there are many essential vitamins and minerals that are vital for your immunity. So try to make sure you are getting enough of these, either through the foods you eat or by taking a high-quality supplement that’s been proven to work .

Which vitamins are best for immune system?

A whole range of vitamins have an effect on your immune system, contributing to its normal function and upkeep.

For example, nine of the nutrients in Vitals⁺ have specifically been shown to be good for your natural immunity.

Vitamin A

Vitamin A is essential for your immune system, and also has a role in everything from skin health to iron metabolism.

Good sources of vitamin A include:

  • Cheese

  • Eggs

  • Red and yellow vegetables

  • Leafy green vegetables

Vitamin B6

Vitamin B6 also plays an important role in your immune function, as well as psychological function, energy-yielding metabolism, and more.

Good sources of vitamin B6 include:

  • Chickpeas

  • Oily fish

  • Potatoes

  • Chicken breast

Folate (B9)

Vitamin B9 , often known as folate or folic acid (there are small differences between the two in chemical composition, but nothing major), is another nutrient you need for proper immunity.

You can get B9 from some food sources, such as:

  • Liver

  • Spinach

  • Rice

  • Asparagus

Vitamin B12

Another B vitamin, this time B12 , also helps maintain a healthy immune system. Like many other B vitamins, it’s also important when it comes to metabolism, and also the reduction of energy and fatigue.

B12 is only found in very small amounts, but we only need small amounts of it. You can get these from foods like:

  • Shellfish

  • Beef

  • Milk

  • Eggs

Vitamin C

Vitamin C is vital for immunity—this is one that many people are aware of from a young age. But did you know that it’s also vital when it comes to collagen formation, psychological function, and the protection of cells from oxidative stress?

Good sources of vitamin C include:

  • Citrus fruit

  • Peppers

  • Broccoli

  • Brussels sprouts

Vitamin D

While it’s true that we can get vitamin D from sunlight, there’s little to no chance of us getting enough exposure in the winter. In fact, the NHS recommends everyone take a vitamin D supplement to counteract this.

There are some foods that contain vitamin D, including:

  • Eggs

  • Mushrooms

  • Tinned fish

But in general, this is in such low quantities that these aren’t practical sources for the long term.


Most people think of iron as something for your red blood cells, but it’s essential for maintaining your natural defences too. And while the idea of tucking into a rare steak to get your daily iron is well known, you can actually get the trace element from a variety of plant-based sources too, including:

  • Beans

  • Spinach

  • Tofu

  • Nuts


Selenium is one of the less known minerals, and it’s one that plays a key role in healthy functioning of the immune system. There aren’t many food sources that contain high levels of selenium, but some of the best are:

  • Brazil nuts

  • Sardines

  • Prawns


As well as contributing to normal immunity, zinc also supports other healthy functions, like DNA synthesis, fertility and reproduction , and cognitive function.

Good sources of zinc include:

  • Oysters

  • Pumpkin seeds

  • Cheese

  • Lentils

Can supplements help with immunity?

Ideally, we’d get enough of each of these nutrients from a balanced and varied diet. But this can be easier said than done. Busy lifestyles leave little time for cooking three meals a day, and convenience foods, which are often ultra-processed, tend to have lower nutritional value than something equivalent made with whole foods.

In these situations, if you aren’t able to consistently eat a balanced diet, supplements can be great way to fill in the gaps, ensuring that you’re getting the vitamins and minerals you need for a healthy immune system.

Want a high-quality, high-impact supplement that’s proven to work? Vitals⁺ contains 20 fundamental nutrients to support your body and your mind. Find out more now.

About the author:
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Laura Sugden

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