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Supplements and your Immune System

Supplements and your Immune System

Build up your Immune System

CORONAVIRUS worries continue to increase against an environment. Whilst there is no vaccination currently in sight, it is important to keep your immune system strong.Here are some supplements you could take to boost your immune system, if you are struggling to get the right vitamins and minerals balance from your diet.

Top of the list: Vitamin C.

Vitamin C has been linked to many impressive health benefits, such as boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.

Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet.


Studies have suggested that zinc may help to reduce the duration of colds by up to 50 percent. However, you should be able to get all the zinc you need by eating a varied and balanced diet.

If you take zinc supplements, don't take too much as this could be harmful.Do not take more than 25mg of zinc supplements a day unless advised to by a doctor.


Iron is said to be an essential mineral that helps oxygen transference throughout the body that is essential to the growth of B cells and T cells that are a major cellular components of the adaptive immune response.

Therefore, low iron levels affect the body’s capacity to adequately protect the body from viruses, bacteria and other pathogens.

Iron supplements are helpful if you feel you do not eat enough foods rich in the nutrient, such as tofu, beans, lentils, baked potatoes or fortified cereals.

Vitamin D

Most people struggle to get enough vitamin D in the winter months, which is problematic for people’s immune systems as vitamin D stimulates the production of antimicrobial proteins, which the body relies on to fight off infection.

Now we are in spring/summer, if you can, you should seek to spend some time outdoors in the sunshine (e.g. your garden or balcony). However, if you are having to self isolate or if you are unable to go outside, you should consider taking a daily supplement.

The following foods are rich in Vitamin D:
  • Oily fish – such as salmon, sardines, herring and mackerel
  • Red meat
  • Liver
  • Egg yolks
  • Fortified foods – such as most fat spreads and some breakfast cereals

Vitamin and Mineral supplements can help if you’re deficient in something specific, but if you’re eating a healthy balanced diet and taking regular exercise you’re probably already doing enough to keep your immune system in good shape.




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