Flu and cold is in the air now, and while Vitamin C is often the first thing we go for when it comes to improving our immune health, Vitamin C is not the only nutrient crucial in keeping our immune system strong.
In fact, when it comes to building and sustaining a well-rounded immune defense, several other nutrients are essential: working together to rebuild and repair cells, support natural defenses, and optimize our body’s response to infections.
Here’s a closer look at other powerful immune-support supplements beyond Vitamin C.
1. Omega-3 Fatty Acids: Supporting a Balanced Immune Response
Omega-3 fatty acids are known for their benefits to heart and brain health, but they’re equally important for immune health. Omega-3s, particularly EPA and DHA, are essential in moderating inflammation. Inflammation is part of your body’s natural immune response, but when it becomes chronic, it can compromise your immunity.
Studies have shown that omega-3s, especially those from Fish Oil, can help to reduce excessive inflammation and maintain optimal immune function by modulating immune cell activity and reducing the production of inflammatory molecules (Calder, 2013)1.
Tip: Choose high-quality fish oil or algae-based omega-3 supplements to ensure you’re getting enough EPA and DHA to support your immune health.
2. Probiotics: Building a Strong Gut-Immune Connection
The gut is often known as the “second brain,” and it’s also a major hub for immune activity. Probiotics are beneficial bacteria that help maintain a balanced gut microbiome, which is crucial for immune function.
Research highlights those specific strains of probiotics, such as Lactobacillus and Bifidobacterium, can reduce the duration and severity of colds and improve the body’s response to infections (King et al., 2014) 2.
Tip: Look for probiotic strains such as Lactobacillus and Bifidobacterium that are specifically known for immune support.
3. Protein: The Building Blocks of Cells and Tissues
Surprise, surprise: did you know that Protein isn’t just for our muscles, but also plays a vital role for our immune function? This macronutrient plays a crucial role in rebuilding and repairing tissues and cells, which is essential to fight against infections and support recovery.
Protein supports the production of antibodies, white blood cells, and enzymes—all of which are key players in fighting off infections. For an example, protein supports the production of antioxidants like glutathione, which safeguards our immune cells from oxidative damage during immune responses (Li et al., 2007) 3
Tip: Aim to get a variety of protein sources, including lean meats, fish, beans, and nuts, or consider a high-quality protein supplement to boost protein intake.
4. Zinc: A Powerful Immune System Pairing with Vitamins
Zinc is one of the most important minerals for immunity, known for its role in supporting white blood cell function and protecting against infections. Zinc helps the body produce and activate T-cells, which are essential for immune responses. Pairing vitamins such as vitamin C with zinc can be modestly effective in preventing and improving symptoms of Acute Respiratory Tract Infections (Abioye et al, 2021) 4.
While vitamin C supports the production of collagen and tissue repair, zinc plays a key role in immune cell function and wound healing. Some studies have suggested that vitamin C and zinc supplementation may offer benefits in managing viral infections, including COVID-19. However, the evidence is not conclusive, and more research is needed to confirm these effects. Supplementation should not replace standard preventive measures or treatments. (Firouzi et al, 2022) 5
Tip: To maximize your immune protection, consider supplements that contain both zinc and vitamin C, or include zinc-rich foods like oysters, beef, pumpkin seeds, and chickpeas in your diet.
5. Vitamin B: A Vital Supporter of Immune Health
Vitamin B plays a crucial role in supporting the immune system by aiding in the production of red blood cells and the proper functioning of immune cells. (Kennedy, 2016) 6
Studies have shown that a deficiency in these vitamins can impair immune responses and increase the risk of infections as well as cognitive disorders (Mikkelsen et al, 2017) 7
Tip: Boost your immune health by including B-vitamin-rich foods in your diet, such as leafy greens, eggs, legumes, poultry, and fortified cereals. Consider supplements that provide a balanced range of B vitamins for a more comprehensive support.
Final Thoughts: Building a Well-Balanced Immune Support System
While Vitamin C certainly plays a key role in immune health, a well-rounded approach involves incorporating a variety of essential nutrients to provide a more comprehensive defense. Omega-3s help regulate inflammation, Probiotics strengthen the gut-immune connection, Protein supports cellular repair and antibody production, Zinc works alongside Vitamin C to enhance immune responses, and B vitamins contribute to energy metabolism and immune cell function.
However, while these nutrients can support overall immune health, they should complement—not replace—a balanced diet, regular exercise, adequate sleep, and stress management.
By incorporating these nutrients through a well-rounded diet or supplements when necessary, and maintaining a healthy lifestyle, you can build a stronger and more resilient immune system.
References
- Calder P. C. (2013). Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology?. British journal of clinical pharmacology, 75(3), 645–662. https://doi.org/10.1111/j.1365-2125.2012.04374.x
- King, S., Glanville, J., Sanders, M. E., Fitzgerald, A., & Varley, D. (2014). Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis. The British journal of nutrition, 112(1), 41–54. https://doi.org/10.1017/S0007114514000075
- Li P, Yin Y-L, Li D, Woo Kim S, Wu G. Amino acids and immune function. British Journal of Nutrition. 2007;98(2):237-252. https://doi:10.1017/S000711450769936X
- Abioye, A. I., Bromage, S., & Fawzi, W. (2021). Effect of micronutrient supplements on influenza and other respiratory tract infections among adults: A systematic review and meta-analysis. BMJ Global Health, 6(e003176). https://doi.org/10.1136/bmjgh-2020-003176
- Firouzi, S., Pahlavani, N., Navashenaq, J. G., Clayton, Z. S., Beigmohammadi, M. T., & Malekahmadi, M. (2022). The effect of Vitamin C and Zn supplementation on the immune system and clinical outcomes in COVID-19 patients. Clinical nutrition open science, 44, 144–154. https://doi.org/10.1016/j.nutos.2022.06.006
- Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068
- Mikkelsen, K., Stojanovska, L., Prakash, M., & Apostolopoulos, V. (2017). The effects of vitamin B on the immune/cytokine network and their involvement in depression. Maturitas, 96, 58-71. https://doi.org/10.1016/j.maturitas.2016.11.012
