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Take a moment to thank your immune system – it’s doing a lot behind the scenes! Discover the top vitamins for immunity support, plus our favourite picks
Our top picks
Vitamins C D and zinc
Holland & Barrett
Holland & Barrett Advanced Immunity 30 Capsules
Buy 1 Get 1 Free
€8.79
Best for 12-18 year olds
BASSETTS VITAMINS
Bassetts Vitamins 12-18 Multivitamins Summer Berries 30 Gummies
3 for 2 Mix & Match
€8.49
Also supports gut microbiome
H&B Expert
H&B Expert High Strength Triple Action Immune Support 60 Capsules
Buy 1 Get 1 Free
18+
€26.99
We all know that a healthy immune system is crucial... still, it’s easy to forget about. It’s always best to get your vitamins from a balanced diet but some people may find it tricky to get enough of certain nutrients – especially if you follow a specific diet, like vegan or vegetarian.1 We’ll chat through some of the best vitamins for immunity and share a few of our top products too…
Which vitamins support your immunity?
There isn’t just one vitamin that helps to support your immune system. So, let’s run down the best:
This is essential for a normal functioning immune system.2 Vitamin A plays an important role in maintaining the structure and function of the lining of the nose, lungs and intestines.3
Sources include eggs, dairy products, cod liver oil and dark green leafy vegetables.4 You’ll need to watch your vitamin A intake if you’re pregnant, as having too much may harm your unborn baby. You shouldn't need to worry about having eggs, dairy products or leafy greens in usual amounts, but avoid:
- vitamin A supplements
- supplements like cod liver oil or multivitamins with vitamin A5
- foods very high in vitamin A (like liver and liver pâté)
Your GP or your midwife can also help you with any questions you have.6
Oranges are the famous face of vitamin C. While they’re high in it, you can also get plenty from tomatoes, potatoes, broccoli, strawberries, kiwi fruit and peppers.7,8 Vitamin C helps your cells do their job by supporting the cellular functions needed for a healthy immune system.9 According to the NHS, there’s little evidence to say vit C can prevent colds or speed up recovery.9 However, it supports our general immune function by:10
- helping to keep cells healthy (protects cells from oxidative stress)
- maintaining healthy skin, bones and cartilage
- maintaining normal function of blood vessels
Vitamin B6 (also called pyridoxine) is a bit of a multitasker. It helps support our immune system as well as nervous system function, protein metabolism and red blood cell formation.11 The highest source is chickpeas but it’s also found in potatoes, bananas and many meats.12
B12 contributes to the immune system functioning properly, and not getting enough can cause problems with immune function (like pernicious anaemia).13,14 It’s mostly found in meat and dairy products but there are some vegetarian and vegan foods enriched with B12 too, like some types of nutritional yeast and cereals.13
Vitamin D helps keep your immune system functioning normally.15 Our bodies can make vitamin D by exposure to sunlight.16 But as the UK isn’t always the sunniest, the government recommends adults take a daily supplement between October and March. “It does vary but the minimum is 10 micrograms a day,” says nutritionist Chandni Vadgama. “And that's for everyone in the UK.”17
Which minerals support the immune system?
Zinc contributes to the normal function of the immune system by helping the cells involved in the immune response to function properly and effectively.4,18 You can find zinc in seafood, red meat, chickpeas, eggs, sunflower seeds and pumpkin seeds.19 Be careful not to consume more than the safe daily allowance (25mg) unless advised by your doctor, as too much zinc can cause weaker bones. You should get your daily requirement by eating a balanced diet.
Iron is one of the most important minerals for our bodies, including our immune system.20 Being deficient in iron can negatively affect the immune system and lead to anaemia.21 Women especially don't get enough iron – in the UK it's up to a quarter mainly because of losing blood through heavy periods. So, stock up by eating beans, chickpeas, red meat and nuts.22
Selenium is another mineral linked to normal immune system function, as well as normal thyroid function, nail and hair maintenance and normal sperm development.23-27 Get your fill of selenium from foods like seafood, fish, milk, nuts, mushrooms, garlic, asparagus and kohlrabi.26
Our favourite vitamins for immunity
You can’t transform their sleep schedule or ban the pocket-money sweets. But you are in charge of the vitamins they get – and can add a helping hand if needed. Bassetts’ chews are a no-struggle way to support teens' energy, immune health, minds and more alongside a balanced diet.
Each one provides 100% NRV of vitamin C (which supports immune health and the reduction of tiredness and fatigue), vitamin D (for normal bone growth) and vitamins B6 and B12 – both important for the normal function of the nervous system and psychological function. Designed to be by their side through early starts, new skills and teenage troubles, it's their daily multivit in a tasty berry flavour.
Get your vitamins and jazz up your water in one. Coleen Rooney has paired with Applied Nutrition on a range of food supplements and we’re already cheering about this blood orange and grapefruit-flavoured immunity mix. You’ll find plenty of the immunity supporters we’ve discussed, including vitamins A, C, D and selenium and zinc. There’s also hibiscus fruit powder, L-theanine from green tea, inulin and goji berry extract. The single-serve sachets are super easy to take on the go – just mix into water once you’re ready for a fruity vitamin drink.
Your daily vitamins and minerals meet mushrooms and elderberry, thanks to these capsules from certified B Corp brand Wild Nutrition. Zinc, selenium and vitamins C and D provide immunity support (and the latter two support energy as well). There’s also the fruiting body of the Maitake and Oyster mushrooms for an all-round blend. Just take two capsules per day, morning or night.
Are there side effects of immunity supplements?
As each immunity supplement is different, they come with their own benefits (and therefore their own potential side effects). Please read the label carefully as well as the leaflet inside before taking. It’s always best to consult your doctor before starting a new supplement too, especially if you’re already taking medication, you have allergies or are pregnant or breastfeeding. For example, you need to take care not to have too much vitamin A during pregnancy.
Once you have the ‘thumbs up’ you can introduce the supplement slowly, monitoring for any side effects like:
Your immune system FAQs
Vitamin CDZ refers to a combination of three different vitamins (vitamin C, D and zinc sulphate) that work together to support immune health. They’re also all important for healthy bones.31-37
Unfortunately, it’s a myth that you can ‘boost’ your immunity and getting it to its best isn’t a fast process. Of course, the vitamins and minerals we talked about have been studied to support normal immune function, but the key word here is ‘normal’. The goal is to make your immune system the best yours can be. Diet is still important, as vitamins in foods are often more bioavailable (ready for the body to use) than supplements. Sadly, you can’t improve your immunity past its natural best – otherwise we’d all be invincible...
The final say
Come rain or shine, it’s important to look after your immune system. But it’s all too easy to forget until you come down with something. Our ultimate immunity guide has more info on easy ways to stay fighting fit. Also, it might not be just about the vitamins you take – we dive into whether the timing matters too. Learn more about the best time to take your daily vitamins and supplements...
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.
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