Luckily our immune systems have fantastic natural capabilities to fight off a huge variety of foreign invaders, even new types of bacteria and viruses. More good news is that even though the immune system is incredibly complex it does not require complicated support. One of the keys to maintain a strong immune system is to ensure that you have the recommended intake of several key nutrients. Some of the most important nutrients include vitamins A, C and D which are all essential for optimal immune function.

I advise regular testing of Vitamin D – you may be able to get this from your GP but if not a finger prick blood test kit is easily available online. You need to aim for an optimal level of 100-120 nmol/L but if you are tested by the GP you may be told that your level is normal even if it is around 60-70nmol/L. Spray supplements are well absorbed and a high dose of 3-4000 IU will soon bring your level to optimal. Even so you may need to continue with this dose through the winter months. Regular testing will help you get a feel for what your body needs; some people cannot genetically absorb Vitamin D well from the sun and may need to take a supplement through the summer too.

Vitamin C can be taken on a daily basis and an optimal amount is 1000-3000 mg daily. Our bodies cannot manufacture Vitamin C (and this is unusual as most mammals can do this) so you are reliant on intake from diet and supplements. At first sign of an infection you can increase your Vitamin C intake and this will support the immune system to fight off illness. There is no risk to taking high levels of Vitamin C short term although it may cause bowel looseness – if so just reduce the dose. A gentle and natural form of Vitamin C may be better absorbed and less likely to cause these side effects.

Vitamin A should not be taken regularly in large amounts (and especially in pregnancy). A good multi vitamin & mineral will contain a safe amount of Vitamin A and (if not pregnant) you can increase this to around 5000-10,000 IU short term in times of illness.

Other immune supportive supplements are Beta Glucans – found in barley, oats, seaweed, algae (such as chlorella and spirulina) and medicinal mushrooms: Herbs such as Echinacea, Astragalus, Ginseng, Andrographis (particularly good for upper respiratory viruses such as colds, flu and Covid); spices such as garlic, turmeric, black cumin and ginger, also food in supplement form such as elderberry and olive leaf.

N-A-C is a supplement form of the amino acid Cysteine and has been used for many years to prevent and treat respiratory illnesses. It is a precursor to Glutathione which is a strong anti-oxidant in the body and has a very protective effect on all aspects of health.

The gut microbiome and immunity are closely linked so probiotic supplements are also important to support immunity. Probiotics work in many ways to support the immune system, by inhibiting the growth of pathogenic bacteria and by regulating host innate and adaptive immune responses.

Reference: ncbi.nlm.nih.gov/pmc/article