Every day is a good day to take care of your body—and it starts with your immune system. See the small habits that can help make big changes.

June 7, 2021

What Is Your Immune System and How Does It Function?​

Immunity isn’t just another buzzword. Your immune system, the body’s natural defense system, is made up of a network of cells, molecules, tissues, and organs that work together for the benefit of your health. That’s why it’s important to help support your immune system by equipping it with the right tools—like vitamin D and zinc.

That said, we might not all require the same amount of tools, which is why we recommend that you read up on scientific research and consult your doctor to figure out how much you need. You may notice that many products claim to be “immune system boosters,” but beware—many times, this can be more of a marketing ploy than a verified health claim. Here are some of our best recommendations for helping to support a healthy immune system.

The Best Vitamins to Help Support a Healthy Immune System

Food doesn’t only satisfy your taste buds; it also fuels your body. Many things you already eat have some type of nutritional benefit. For example, blueberries contain antioxidants—which can promote healthy cell function, and salmon contains omega-3s—which can support circulation. Keep in mind that not all foods were created equal. While those pretzels and fortified cereals you snack on might be tasty, they don’t offer much support for your body. That’s not to say you can’t continue to enjoy them, but if you don’t also eat vitamin-rich foods, your immune system might miss out on some key nutrients. Let’s take a closer look at how certain micronutrients support your body.

Micronutrients support the key components of a healthy immune system, including the physical barriers (your skin, hair, and the mucus membranes in your nose and mouth), and the different specialized cells that make up your body's natural defense mechanisms.

Confused by all the science-y jargon? Just remember this: Vitamin C and E as well as zinc support strong physical barriers while vitamins B, C, D and E along with folic acid, zinc and selenium provide cellular support.

So, how can you make sure your body is getting all the micronutrients it needs to support a healthy immune system? That’s simple—eat a diet rich in colorful fruits and vegetables. That said, achieving a diverse diet isn’t always possible depending on where you live and your dietary restrictions. Not to mention, how well your body absorbs micronutrients can be affected by factors outside of your control, including:

• Stress
• Genetics
• Seasonal weather
• Air pollution

Feeling overwhelmed by all of these barriers? No need to worry—vitamins and supplements are a simple way to make sure you equip your body with all of the proper nutrients it may need. Available in many forms, including tablets and gummies, supplements can help bridge the gap for those who face more barriers than others. For example, studies have found that those following a vegan diet can greatly benefit from supplementing with B12 and iron, as these nutrients are most prominent in animal sources. Just as all foods weren’t created equal, neither were supplements. That’s why it’s important that you read labels closely to ensure you’re getting the best ingredients and taking the appropriate dosage. After all, too much of a good thing isn’t always a good thing.

If you’re not sure where to start, some of the best vitamins and supplements to support immunity include:

• Vitamin C: Naturally found in oranges, broccoli, potatoes, and spinach
• Vitamin D: Absorbed through sun exposure or by eating fortified cereals
• Vitamin B-Complex: Abundant in whole grains, animal protein, dairy, and green vegetables like asparagus
• Vitamin E​: Also found in leafy greens, whole grains, and nuts like almonds and hazelnuts
• Zinc: Found in meat, shellfish, chickpeas, lentils, and whole grains
• Folic acid​: Leafy green vegetables, citrus fruits, and fortified grains
• Iron: Naturally occurring in red meat, poultry, eggs, and spinach
• Selenium: Often found in Brazil nuts and organ meats like liver or tongue

While these nutrients occur naturally in many foods, taking vitamin supplements is one of the easiest and best ways to support a healthy immune system as they can help make sure you’re consuming the recommended amount.

Healthy Habits for a Healthy Immune System

Healthy lifestyle habits help give your body its best immunity support. Boosters that we typically use for improving mood—like daily movement and whole foods—can also support our immune system. Some habits to implement into your daily routine include:

• Regular exercise: Whether you prefer running or weight lifting, daily movement can promote good circulation, which allows the cells of the immune system to move more efficiently.
• Proper nutrition: Consuming more vitamin-rich fruits and vegetables and avoiding sugars and saturated fats provide your immune system with the right micronutrients to support your overall health.
• Adequate sleep: Getting seven to nine hours of sleep per night can reduce stress and prevent overeating, while also supporting your body in its production of white blood cells.
• Controlled stress: Cortisol, the body’s stress hormone, can create a flight-or-fight response when prevalent for more than just a few days and can weaken your white blood cells.
• Minimal alcohol consumption: Alcohol is broken down in the liver. However, before it arrives at the liver, it must first pass through the respiratory and gastrointestinal tracts.