Vitamins that support your Immune System

If you’re looking to strengthen your body's natural defence against viruses, illness and infection, these are the best vitamins and minerals for your immune system... 

Vitamins that support your Immune System


If the last few years have taught us anything, it’s the importance of having a strong immune system to help fight infections and reduce the risk of contracting highly contagious diseases!

What is the immune system?

The immune system is your body's natural defence against illness and infection. It is a complex network of cells, tissues, and organs that work together to defend our body against harmful pathogens such as viruses, bacteria, and parasites. When our immune system is functioning properly, it can recognize and eliminate these invaders before they can make you sick.

What vitamins provide ultimate immune support?

There are many factors that affect immune health, such as diet, physical activity, stress, age, and medical conditions. One of the best ways to keep your immune system healthy is by making sure you’re getting the right nutrients. 

Here are the most important vitamins and minerals for your immune system: 


Vitamin C

Vitamin C is a powerful antioxidant that helps to protect cells from damage and supports the production of white blood cells that fight infections. Vitamin C cannot be stored in the body, so you need it in your diet every day.

Sources: Citrus fruits (such as oranges), peppers, strawberries, blackcurrants, broccoli, potatoes and HIMMENSE SHIFT, BOOST & CHARGE



Vitamin E

Like vitamin C, vitamin E is an antioxidant that protects cells from damage. It also plays a role in strengthening the body's natural defence against illness and infection (the immune system). Research shows it is one of the most effective nutrients in immune function.

Sources: Nuts and seeds, Plant oils (such as rapeseed, sunflower, soya, corn and olive oil), and wheatgerm – found in cereals and cereal product.



Vitamin A

Vitamin A, also known as retinol, is essential for the development and maintenance of the immune system. It helps to regulate the growth and differentiation of immune cells. Sources: cheese, eggs, oily fish, liver, fortified low-fat spreads, milk and yogurt. 

You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol. Sources of beta-carotene: yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers, and yellow fruit, such as mango, papaya and apricots.




Zinc promotes cellular reproduction and synthesis of new immune system cells. Many people don’t get enough zinc, especially those who adhere to a plant-based diet since most zinc-rich food sources are animal products.

Sources: Meat, shellfish, dairy foods, bread, cereal HIMMENSE BOOST & CHARGE.




Iron is important for the proper functioning of immune cells. It helps to transport oxygen to cells and is involved in the production of antibodies. If you don’t get enough iron, your body can’t make the haemoglobin (a red blood cell protein) that you need to move oxygen through your blood vessels, and it might lead to anaemia.

Sources: liver, red meat, beans (such as red kidney beans, edamame and chickpeas), nuts, dried fruit (such as apricots), fortified cereals and HIMMENSE CHARGE. 



 Vitamin D

Vitamin D activates and regulates immune system cells. It enhances the function of immune cells, including T cells and macrophages, that protect your body against pathogens. In fact, this vitamin is so important for immune function that low levels of vitamin D have been associated with increased risk of respiratory diseases.

Sources: Sunlight (but don’t forget the SPF protection!), HIMMENSE SHIFT, BOOST & CHARGE, oily fish, red meat, liver, egg yolks and fortified foods. NHS advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.



 Vitamin B6

Vitamin B6 is important for the production of antibodies and the development of immune cells. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.

Sources: Pork, poultry (such as chicken or turkey), peanuts, soya beans, oats, bananas, milk and HIMMENSE SHIFT, BOOST & CHARGE.



 Vitamin B12

Vitamin B12 is vital for proper functioning of the immune system and a cofactor in controlling levels of the amino acid homocysteine. Clinical studies show that a deficiency in B12 and/or elevated levels of  homocysteine has been associated with many diseases.  Because vitamin B12 is a water-soluble vitamin, it cannot be stored in the body and must be obtained daily from diet or supplements. 

Sources: meat, fish, milk, cheese, eggs, some fortified cereals and HIMMENSE SHIFT, BOOST & CHARGE.



 Folate / Vitamin B9

Folate (B9) is found in small amounts in many foods. The manmade form of folate is called folic acid. Adequate levels of folate are crucial for proper immune function, particularly during pregnancy. Folate, like the other B vitamins, is a water-soluble vitamin, so must be obtained daily from diet or supplements. 

Sources: Broccoli, brussel sprouts, leafy greens, peas, chickpea, kidney beans, liver, some fortified cereals and HIMMENSE CHARGE.




Selenium helps the immune system work properly. This antioxidant helps prevent damage to cells and tissues and helps lower oxidative stress in your body, which reduces inflammation and enhances immunity.

Sources: Brazil nuts, fish, meat, eggs and HIMMENSE SHIFT.


Eating a well-balanced nutritious diet and taking a supplement (especially if you have any dietary restrictions) will help you maintain a healthy immune system. 

There are also several other things you should do to protect yourself like getting plenty of sleep, exercising, staying hydrated, maintaining a healthy weight, and reducing your stress levels. When you’re stressed, you release cortisol. Cortisol is an immune suppressant. So, taking steps to reduce your stress levels will do wonders for your immune system.

HIMMENSE supplements and immune support

HIMMENSE supplements contain essential vitamins and minerals that support the immune system and keep your body healthy by identifying and fighting off potential threats including bacteria, viruses, and parasites.

Learn more about the multiple benefits of HIMMENSE supplements here.

Advice is for information only and should not replace medical care. Consult a doctor or healthcare professional if you have any questions or are taking any other medications before you try any remedies.

Read more Men's Health & Lifestyle blogs from HIMMENSE here.