How to Support Your Immune System: What Actually Helps?
Every winter, we’re surrounded by products promising to “boost” our immune systems. There are immune-boosting drinks, supplements, powders, gummies and seemingly endless lists of superfoods we’re told will stop us getting ill. It sounds appealing, particularly when everyone around you seems to be coughing and sneezing. The reality is rather less exciting.
There isn’t one particular food, vitamin or morning shot you can take that suddenly turns your immune system up to maximum strength. Your immune system is incredibly complicated, and generally what it needs is for your body to have the nutrients and conditions required to function normally.
That’s actually quite reassuring. You don’t need an expensive cupboard full of supplements or a fridge full of mysterious green drinks.
For most of us, supporting our immune system is largely about the same boring-but-important things that support our health generally: eating a varied diet, getting enough sleep, being active, avoiding nutritional deficiencies and keeping up with vaccinations we’re eligible for.
So what genuinely helps – and which bits of “immune boosting” advice can we safely ignore?
What does your immune system actually do?
Your immune system isn’t one single organ that you can somehow make stronger.
It’s a complex network involving cells, tissues, organs and proteins that work together to protect your body from potentially harmful organisms and substances.
One particularly clever part of the immune response is its ability to develop immune memory.
After encountering certain pathogens – or being taught to recognise them through vaccination – the immune system can respond more effectively when it encounters them again.
This is one of the principles behind vaccination. Vaccines train the immune system to recognise particular infections without having to experience the full risks associated with the disease itself. The NHS describes vaccination as the most effective way of preventing many infectious diseases.
Our immune systems are working all the time without us having to think about them.
Fortunately, mine doesn’t need me standing over it shouting encouragement.
Can you really boost your immune system?
This is where I’d be wary of marketing language.
A healthy immune system needs to be able to respond appropriately, rather than simply being as active as possible.
So when a supplement, food or drink claims to “boost immunity”, it’s worth asking what that actually means.
Nutrients including vitamins and minerals are involved in normal immune function, and being deficient in particular nutrients isn’t desirable.
But that’s quite different from saying:
If enough is good, taking loads more must be even better.
It doesn’t work like that. For most people, the sensible goal isn’t to boost the immune system. It’s to give your body what it needs to support normal immune function. And thankfully, much of that is surprisingly ordinary.
1. Eat a varied, balanced diet
You don’t need a special “immune diet”.
The NHS recommends eating a varied diet that includes fruit and vegetables, higher-fibre starchy foods, protein sources such as beans, pulses, fish, eggs and meat, dairy or alternatives, and small amounts of unsaturated fats.
Variety matters because different foods provide different nutrients.
Fruit and vegetables provide numerous vitamins and minerals as well as fibre. Protein foods provide nutrients your body needs for growth and repair, while foods such as nuts, seeds, fish, eggs, dairy, wholegrains and pulses contribute other useful micronutrients.
Rather than asking:
What’s the best food for my immune system?
I’d ask:
Am I eating a reasonably varied diet overall?
One orange isn’t going to erect an impenetrable force field around you.
Equally, eating pizza on Friday isn’t going to make your immune system pack its bags and leave.
It’s the overall pattern that matters.
2. Do you need vitamin C for your immune system?
Vitamin C does have important roles in the body, including supporting normal immune function. But that doesn’t mean everyone needs large vitamin C supplements.
You can get vitamin C from plenty of everyday foods, including peppers, citrus fruits, berries, broccoli and other fruit and vegetables. If you eat a varied diet, you may already be getting plenty.
This is something I think wellness marketing sometimes makes unnecessarily complicated. We hear “vitamin C is important” and somehow end up at “therefore I need an enormous fizzy tablet containing vastly more vitamin C than I’d normally consume”. Those are two different statements.
A nutrient being essential doesn’t automatically mean taking extra improves your health.
3. What about vitamin D?
Vitamin D is slightly different because getting enough from food alone can be difficult.
Our bodies make vitamin D when our skin is exposed to sunlight, but in the UK there isn’t enough suitable sunlight during parts of the year for us to reliably make what we need.
This is why UK guidance recommends vitamin D supplementation in certain circumstances rather than because vitamin D is some kind of magical cold-prevention supplement.
The important distinction is:
Vitamin D is necessary for health and normal immune function.
That doesn’t mean taking increasingly large amounts will continually make your immune system better. Follow current NHS guidance on vitamin D rather than assuming more is better.
NHS vitamins and minerals guidance
4. What about zinc, selenium, iron and other nutrients?
A whole range of nutrients contribute to normal body and immune function.
For example, selenium has a role in helping the immune system work properly. The NHS also points out that most people should be able to obtain what they need through a varied diet and that excessive supplementation can be harmful.
That’s a useful principle to remember for supplements generally.
Deficiency can be a problem. More isn’t automatically better.
Iron is another good example. Iron deficiency needs proper attention, but taking iron supplements when you don’t need them isn’t a general immune-health hack.
If you think you may have a deficiency – perhaps because you’re experiencing persistent symptoms or have a restricted diet – speak to a healthcare professional rather than diagnosing yourself from a list of symptoms on TikTok.
5. Do immune-boosting supplements work?
I’d be sceptical of anything marketed simply as an “immune booster”.
For most people eating a varied diet, routinely taking lots of individual vitamin and mineral supplements isn’t necessary. NHS England notes that most people can and should obtain the vitamins and minerals they need from a healthy, varied diet and that supplements aren’t subject to the same requirements as medicines.
There are exceptions. Some people are advised to take particular supplements because of their age, diet, pregnancy, diagnosed deficiencies, health conditions or other circumstances. That’s very different from everyone needing an expensive bottle of “immune support” capsules every winter.
If you take supplements, it’s also worth remembering that vitamins and minerals aren’t harmless simply because they’re sold without a prescription. Excessive amounts of some can cause problems, and supplements can sometimes interact with medication.
If you’re unsure, ask your pharmacist, GP or another appropriately qualified healthcare professional.
6. Sleep matters too
I wish there were a cleverer answer because “get enough sleep” is probably one of the least exciting pieces of health advice imaginable. But sleep is important for health, and that includes normal immune function.
The difficult bit is that knowing sleep is important doesn’t magically make you sleep well. If you’re lying awake at 2am worrying about the fact you need eight hours’ sleep, telling yourself that poor sleep is bad for your health probably isn’t going to help!
Instead of chasing one supposedly perfect number of hours, concentrate on the things you can realistically influence. That might include having a fairly regular sleep routine, making your bedroom comfortable and addressing persistent problems that are interfering with your sleep.
And if you’re constantly exhausted despite apparently getting enough sleep, don’t simply assume you need another coffee. Persistent fatigue can sometimes have an underlying cause and is worth discussing with your GP. The NHS similarly advises seeking medical advice for fatigue that isn’t relieved by rest and sleep.
7. Regular movement supports general health
Exercise doesn’t need to be extreme to be worthwhile. The NHS recommends adults aim for around 150 minutes of moderate-intensity activity each week, but importantly also emphasises that every minute counts and that people can start gradually.
That might be brisk walking, cycling, swimming, dancing or something else that gets you moving. You don’t need to exercise until you’re completely exhausted because you’re trying to “sweat out toxins” or somehow supercharge your immune system.
Exercise has broad benefits for physical and mental health. That’s reason enough. If you’re currently doing very little, even increasing your activity gradually is progress.
Easy exercise routine for beginners
Gentle exercise that really counts
8. Stress is worth looking after – but don’t blame yourself for being stressed
This is another area where wellness advice can become irritating very quickly. “Reduce stress!” Wonderful. I’ll just remove all the stressful things from my life before lunch.
Long-term stress can affect health in various ways, and looking after your mental wellbeing is worthwhile. But stress isn’t always something we can simply choose to switch off. Instead, think about what genuinely helps you cope with it.
For one person that might be exercise. Someone else might need quiet time, reading, seeing friends, spending time outside, therapy or setting better boundaries. And sometimes the thing causing the stress needs addressing rather than adding another self-care activity to an already impossible to-do list.
How to avoid burnout and take more time for yourself
9. Vaccination is one of the most direct ways we can protect against particular infections
Vaccines work by teaching your immune system how to recognise and respond to specific infections. The NHS describes them as the most effective way to prevent many infectious diseases. Which vaccinations you’re offered depends on factors including your age, health, occupation, pregnancy and travel.
In the UK, this can include vaccinations against illnesses such as flu, COVID-19, shingles, RSV and pneumococcal disease for eligible groups, alongside the routine vaccination programme. You don’t need to guess which ones you need.
Check the current NHS vaccination schedule or speak to your GP surgery or pharmacist if you’re unsure.
NHS vaccination information and schedule
10. Don’t forget the boring stuff that helps prevent infections
Supporting your immune system and reducing your exposure to infection aren’t quite the same thing, but both matter. Simple hygiene measures still have a place. Wash your hands properly, particularly at relevant times such as after using the toilet and before preparing or eating food.
Try to avoid spreading infections to other people when you’re unwell. And follow appropriate food-hygiene practices when preparing meals. It’s not glamorous enough to sell as a £29.99 monthly wellness subscription, admittedly. But not everything that helps your health needs to come in a bottle.
Which foods are best for the immune system?
I wouldn’t create a rigid list of “immune-boosting foods”, because that reinforces the idea we’re trying to get away from. Instead, aim for variety.
Useful foods to include as part of a balanced diet might include:
- fruit and vegetables of different colours;
- beans and pulses;
- nuts and seeds;
- wholegrain or higher-fibre carbohydrates;
- eggs;
- fish;
- lean meat if you eat it;
- dairy or fortified alternatives;
- foods containing unsaturated fats.
The NHS Eatwell Guide recommends at least five portions of a variety of fruit and vegetables each day and choosing foods from across the main food groups. None of these foods makes you immune to infections. They’re simply part of eating well.
What about ginger, turmeric, garlic and lemon?
These are all perfectly good foods to include if you enjoy them. I use plenty of herbs and spices because they make food taste good, which seems a considerably better reason to eat them than pretending every ingredient needs medicinal superpowers.
Some individual foods and compounds are studied for possible effects on inflammation, immune responses and other aspects of health. But evidence that a food contains potentially useful compounds doesn’t mean eating it will prevent you catching colds, flu or other infections.
Enjoy ginger tea because you like ginger tea. Put garlic in dinner because garlic makes almost everything better. Just don’t expect either to replace medical care or vaccination.
Can losing weight improve your immune system?
I’d be careful with this one too. Obesity is associated with a number of health risks, and nutrition and physical activity are important aspects of health. But I wouldn’t turn immune health into another reason to frighten people about their weight.
If you’re trying to lose weight, concentrate on sustainable habits that support your health overall rather than crash diets, extreme restriction or trying to eat a supposedly perfect “immune-boosting” diet.
Eating adequately matters too. A diet that’s so restrictive that you’re struggling to obtain the nutrients your body needs isn’t suddenly healthier because the scales are moving quickly.
When should you speak to a doctor?
Lifestyle advice isn’t a substitute for medical assessment. If you’re repeatedly getting infections, infections are unusually severe or difficult to clear, you’re losing weight without trying, have persistent fever or night sweats, or you’re otherwise concerned about your health, speak to your GP.
There are many possible reasons someone might become unwell frequently, and “my immune system needs boosting” isn’t a diagnosis. Likewise, people who know they have a weakened immune system because of a medical condition or treatment should follow the advice of their own healthcare team rather than generic advice from a lifestyle website.
Supporting your immune system doesn’t need to be complicated
I understand why the idea of boosting immunity is so appealing. We’d all quite like to drink something orange every morning and know we’ve activated an invisible shield against whatever bug is currently going around. Unfortunately, health rarely works like that.
Your immune system needs adequate nutrition, sleep and the other basics that help your body function properly. Being active and looking after your general health matter too, and vaccination can provide specific protection against infectious diseases.
Most importantly, don’t assume you need to buy something.
If you’re eating a reasonably varied diet and looking after yourself as well as real life allows, you’re already doing many of the things that matter. And I’d take that over an £8 bottle of “immune-boosting” juice any day.
Sources and further reading
I’ve used trusted NHS guidance when researching and updating this article. If you’d like to read more about supporting your general health and normal immune function, these are useful places to start:
- NHS – The Eatwell Guide – guidance on eating a varied, balanced diet and getting nutrients from different food groups.
- NHS – Eating a balanced diet – more information about fruit and vegetables, protein, carbohydrates, fats and other parts of a balanced diet.
- NHS – Vaccinations – current information about NHS vaccinations and who may be eligible for them.
- NHS – Why vaccination is important – explains how vaccines teach the immune system to recognise particular infections and why vaccination is important.
- NHS – 8 tips for healthy eating – practical NHS advice for maintaining a balanced diet.
A note about this article: This article is intended as general health information rather than individual medical advice. If you’re concerned that you’re getting infections unusually often, have symptoms that aren’t improving or think you may have a nutritional deficiency, speak to your GP, pharmacist or another appropriate healthcare professional.
