What is immunity?
Your immune system is your body's defence system. It helps recognise and fight harmful germs such as viruses, bacteria and other organisms that can cause illness.
What a healthy immune system depends on
Strong immune function depends on several things working together: good nutrition, quality sleep, regular physical activity, stress management, healthy hygiene and appropriate vaccination.
Vitamin D
Vitamin D plays an important role in regulating immune responses.
Sources: sunlight exposure, eggs, oily fish, fortified foods, and a good vitamin D3 supplement if you are deficient.
Vitamin C
Vitamin C is an antioxidant and supports several functions of immune cells.
Sources: oranges, guava, kiwi, peppers, tomatoes and other fruits and vegetables.
Zinc
Zinc is important for the development and normal functioning of immune cells, and also supports wound healing.
Sources: meat, seafood, eggs, beans, nuts and seeds.
Too much supplemental zinc for long periods can cause problems, including copper deficiency — so more is not necessarily better. Where a supplement is appropriate, our Zinc Picolinate 50 mg is a well-absorbed form.
Omega-3 fatty acids
EPA and DHA help regulate inflammatory processes in the body. Healthy inflammatory responses are an important part of normal immune function.
Sources: sardines, salmon and mackerel.
Selenium
Selenium supports antioxidant defences and normal immune function.
Sources: fish, eggs, meat, whole grains and some nuts.
High-dose selenium supplements can be harmful, so supplementation should be appropriate to individual needs.
Do not forget your gut
The gut and immune system are closely connected. A varied diet containing fibre-rich vegetables, fruits, legumes and whole grains helps support the gut microbiome. Fermented foods such as yoghurt may also be useful when tolerated.
Sleep matters
Regularly getting inadequate sleep can interfere with normal immune responses. Prioritise consistent, good-quality sleep alongside exercise and stress management.
Simple takeaway
You don't need to "boost" your immune system excessively — you need to support it to function normally.
These products are nutritional supplements intended to support general wellness and are not intended to diagnose, treat, cure, or prevent any disease. This article is general education, not medical advice. Please speak to your doctor or pharmacist about your own circumstances.
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