10 Ways To Supercharge Your Immunity

If there’s one non-negotiable for immunity, it’s vitamin D. Known as the sunshine vitamin, it regulates how the immune system responds to viruses – yet most of us in the UK are deficient for at least half the year. “Vitamin D is essential,” says Hannah Alderson, nutritionist and hormone specialist. “If I could only take one thing for immunity, this would be it. I rate Bare Biology’s  Beam & Balance – a smart product that contains vitamin D3 alongside K2 and MCT oil, all of which aid the absorption of vitamin D.” Nutritional therapist at W-Wellness Belle Amatt also stresses the importance of format. “With fat-soluble vitamins like vitamin D, the delivery system makes a difference. You need it in an oil-based capsule or spray, ideally taken with food containing fat, to absorb it.” For most women, she says, a daily dose of 3,000-4,000 IU is the sweet spot.

Around 70% of your immune system is based in the gut, making your microbiome one of the most powerful levers for staying well. A resilient gut not only digests food efficiently, but it also trains immune cells to tell the difference between harmless particles and real threats. “I always give my gut extra support in the colder months,” says Hannah. “I swear by Epetome – it’s a practitioner-grade probiotic with clinically-backed strains that can survive stomach acid. It also contains prebiotic fibres, which are just as important for immunity.” Belle leans on fermented for microbiome resilience. “A daily dose of foods like kefir, sauerkraut or kimchi don’t just add probiotics, they diversify your microbial environment. They really do work when it comes to supporting immunity.”

Not all multivitamins are created equal. Both experts recommend immune-specific complexes that combine vitamins, minerals and plant compounds. Belle explains, “I love the Inessa Immunity Complex. It combines vitamin C, zinc, selenium, vitamin D3, elderberry and medicinal mushrooms, which work together in a way a single supplement can’t, covering different aspects of immunity.” Hannah’s pick is The Naked Pharmacy’s Immune Hero. “This is a great day-to-day option that blends elderberry, echinacea, plant fibres and antioxidants for ongoing support. Swap your multivitamin for this in the colder months and your immune system will thank you.”

Often overshadowed by trendier supplements, B vitamins are the unsung heroes of immunity. They’re essential to produce red blood cells and antibodies, and deficiencies can show up as fatigue, brain fog, or even mouth ulcers. “I take Kiki Health’s B Complex daily,” adds Belle. “It contains the whole family of B vitamins, which work together to keep the immune system functioning normally.” Hannah adds a word of caution on quality. “Many high street multivitamins use cheap, synthetic B vitamins that aren’t well absorbed. Always look for methylated forms – as these are the active forms your body can use. If in doubt, look to brands like Thorne, Pure Encapsulations and Cytoplan, which all do excellent B complexes. It’s such a simple daily habit, but one that underpins energy, stress resilience and immune support.”

“When I’m feeling run down, one of the first things I do is take liquid zinc,” says Belle. “Extra zinc helps as it’s crucial for immune cell function and can reduce the duration and severity of infections when the body is under stress or fighting illness. I rate Kiki Health Ionic Zinc Liquid.” 

Medicinal mushrooms are nature’s immune boosters, full of compounds that help train your immune system to respond efficiently to viruses and bacteria. “Reishi is incredible for immunity, helping your body respond more intelligently to stress and seasonal challenges,” says Hannah. “Shiitake and maitake, meanwhile, have targeted antiviral properties. Taken consistently, mushrooms aren’t just about defending against colds – they help maintain balance in the immune system year-round.” For those new to mushrooms, Belle recommends Hifas da Terra’s HIFAS-Lentinan, a shiitake extract you take under your tongue. The brand’s Mico-Five is also a top pick – it blends five mushrooms for broad-spectrum support.”

Supplements can do only do so much if your diet is lacking. “The brighter your plate, the better,” stresses Hannah. Antioxidants in berries, leafy greens, turmeric, peppers and cruciferous vegetables like broccoli all give your immune system a helping hand. Plus, fibre feeds your gut microbiome, which is critical for immunity.” Belle adds: “Beta-carotene-rich foods like pumpkins, carrots and apricots, and antioxidant-packed vegetables like purple carrots and red cabbage are staples in Blue Zone diets for longevity and immune health. I also love Fushi’s cold-pressed Amla Juice - it’s a whole-food, unfiltered source of vitamin C.” Don’t forget drinks – matcha tea is rich in antiviral properties, while bone broth provides a soothing, nutrient-dense base for soups.

Inflammation can quietly undermine immunity, and omega-3 fatty acids are one of the most effective natural anti-inflammatories. “Omega-3 is a staple for me,” says Hannah. “I take Bare Biology’s Life & Soul daily. It’s highly purified, and it reduces inflammation, which indirectly supports the immune system. Women with inflammatory conditions like PCOS or endometriosis will particularly benefit.” 

Stress is one of the most underestimated threats to your immune system – and managing it is just as important as nutrition or supplements. “Simple daily habits can make a huge difference,” says Hannah. “Even just eating breakfast within 90 minutes of waking helps regulate blood sugar and cortisol, which are directly tied to immune health. Don’t forget about joy, either. Laughter, hugs and acts of kindness release oxytocin, which lowers cortisol and supports immunity in ways supplements can’t.”

Your body often signs when it needs more support. “Glossitis – a sore tongue – is the red flag for low B vitamins,” says Belle. “Feeling unusually wiped out can also point to low iron, so I make sure to check ferritin levels before supplementing. Iron is one case where testing is especially important – taking too much can be harmful, so it’s best to know your levels before adding it.” Hannah adds, “Low energy, brain fog, brittle nails or hair shedding can all be subtle nutrient clues. Paying attention to these cues and testing where needed lets you address deficiencies early, so your immune system stays strong year-round.”

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