6 ways to support your immune system

It’s important to support your immunity, especially in the colder and darker months. One of the most common questions we get is: "Can you boost your immune system?" Scientifically, no you can’t ‘boost’ it but you can definitely help support it. With help from H&B’s expert nutritionist, Emily Rollason, we'll go through some ways to support your wellness in the coming season.

The immune system is your body’s way of fighting off pathogens, like bacteria or viruses, that could make you ill.¹

“Supplements can play a role in supporting our immune system, especially vitamin D. This is a really important nutrient, as it contributes to the normal function of your immune system and helps maintain normal bone and muscle function,” says Emily.^5,6 "We make our own vitamin D naturally from exposure to the sun but this is harder in the darker months.”

“Vitamin C also plays a key role in supporting our immune system and is an important nutrient for normal energy-yielding metabolism and reduction in tiredness and fatigue,” Emily says.^7,8 

When you exercise, your circulation increases, which helps immune cells move more freely through the body. This helps them to detect and deal with potential pathogens, the microorganisms that cause infections, more effectively.⁹

We all know how rough a bad night’s sleep can make us feel but it also affects what’s happening inside your body. When you don’t get enough rest, your immune system doesn’t have time to reset and strengthen properly. Poor sleep can also raise levels of stress hormones, like cortisol, which in high amounts can suppress immune activity.¹¹ Over time, this combination of less immune repair and more stress can leave your defences feeling run down.

The more that researchers learn about what’s in our food, the more evidence there is to support the old age: ‘you are what you eat’. Want to add more nutrients to your meal plan? If you need a little inspiration, we’ve created a lazy cook’s guide to immunity-supporting meal prepping to make things super-easy (and delicious). Here’s a few of our favourites foods:

Water plays an important role in circulating nutrients and immune cells throughout the body.¹⁶ It also keeps your nose and throat moist, which can make it harder for germs to enter. Aim for six to eight glasses of fluid a day, and good news, herbal teas or infused water count too.

When you experience stress, especially ongoing stress rather than a one-off spike, your body activates the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system (which are your body’s stress support system). These trigger the release of hormones like cortisol and adrenaline.¹⁷ While a short acute stress response can be useful (think “fight or flight” giving you a burst of energy) and can even temporarily enhance immunity, prolonged stress keeps your system on high alert and disrupts immune functioning.¹⁸

Remember, you can give your immune system a little extra support by making small, simple changes to your diet. If you’re feeling tired or struggling with fatigue, Emily recommends adding Bioglan Superberries to your daily smoothie or water. Fortified with vitamins C and K, plus manganese, this blend helps support normal immune health, bones and energy levels.^2,7

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.