19 Best Vitamins For The Immune System

vitamins that help your immune system

Taking the right vitamins for the immune system is one of the simplest ways to boost your general health: but there are numerous vitamins and minerals, so which ones are best? 

We’ve taken the time and done all the research so you can quickly find the right answer to “what vitamins are good for the immune system?” through reading this post. From vitamins E, A, C and D, to minerals such as copper and magnesium, there are 19 nutrients that can help boost your immune system.

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In our guide we’re covering the following topics:

  • 19 Best Vitamins To Improve The Immune System
  • How Many Vitamins Should You Take A Day?
  • How Long Do Vitamins Take To Work?
  • Where To Buy Vitamins To Support The Immune System

Let’s jump in!

19 Best Vitamins And Minerals For The Immune System

#1 Vitamin C (Ascorbic acid)

vitamins to boost immune system

Vitamin C is one of the best vitamins for the immune system, and although our body doesn’t produce it naturally, it is available in a great range of natural sources. 

Vitamin C is a very powerful antioxidant that can help strengthen the body's natural defences. One way it does this is by encouraging the production of white blood cells known as phagocytes and lymphocytes. These white blood cells help protect the body against infection. 

Vitamin C also helps these white blood cells function more efficiently whilst also protecting them from damage by harmful molecules such as free radicals.

Additionally, vitamin C has been found to shorten wound healing time too as it is required during every phase of the healing process.

This vitamin is found in a range of different foods and is particularly rich in foods like:

  • Oranges
  • Strawberries
  • Broccoli
  • Brussel sprouts
  • Potatoes 
  • Blackcurrants 
  • Peppers

Vitamin C supplements are also readily available in supermarkets as well as health retailers, with cheaper own-brand supplements as well as vitamin C combined with other vitamins that help your immune system also easily purchased. 

Vitabiotics Ultra Vitamin C is a great option: it contains 60x500mg tablets and only costs £5.95, making it a great cheap option for anyone working on a budget! 

Vitamin C is definitely worthy of the top spot on this list of the best immune system booster vitamins, especially as they often feature in the best natural energy drinks too.

Download OriGym's FREE food diary to help keep track of your vitamin intake!

#2 Iron 

best vitamins for immune system

Iron is another one of the most important vitamins and minerals to boost your immune system, as it is an essential nutrient that the body needs for a multitude of biological functions.

Iron plays an incredibly important role within the immune system: this nutrient is needed for efficient immune cell proliferation which is needed to fight infection. 

In fact, an iron deficiency could cause your immune system to weaken and for you to develop anaemia, which is a decrease in the number of red blood cells present in your blood. 

Iron helps your body carry oxygen to the cells. If you’re suffering from anaemia, not only will you feel lethargic and fatigued due to less oxygen reaching every part of your body, but your immune system is going to take a hit and be weakened too. 

This could leave it open to attack from all sorts of infections which could make you very ill.

Thankfully, iron is relatively easy to come by in the foods that we eat. Some iron-rich foods include:

  • Red meats
  • Chicken
  • Liver 
  • Beans, such as chickpeas, red kidney beans, and edamame
  • Nuts 
  • Oysters 
  • Mussels 
  • Turkey 
  • Pumpkin seeds

Iron supplements are also readily available on the market too. Try these Holland & Barrett Iron & Vitamin C tablets - this combination of two of the best vitamins and minerals for immune system health at only £7.69 for 100 tablets is a good price for better wellbeing!

As far as vitamins and minerals to boost your immune system go, iron is definitely up there as one of the most important.

#3 Vitamin D 

vitamins good for immune system

Vitamin D is another key nutrient, and one of the best vitamins to boost the immune system.

Getting enough vitamin D helps facilitate normal immune system function, as well as provide you with improved resistance against certain diseases. 

Another of vitamin D’s many roles is regulating the absorption of phosphorus and calcium, meaning the vitamin is vitally important for the normal growth and development of teeth and bones. 

Vitamin D is mainly produced in your skin in response to sunlight, but it’s also found in some foods too, including:

  • Liver
  • Red meats 
  • Oily fish, such as salmon, mackerel, and sardines
  • Egg yolks 
  • Cheese 

It’s also readily available in supplementary form: it’s actually recommended that everyone over the age of 1 take a 10mcg daily supplement of vitamin D as it can be difficult to get the right amount of that you need from the sun and food alone. 

Known as the sunshine vitamin, vitamin D is one of the most powerful and important vitamins to support the immune system. 

Tuna is actually a good source of vitamin D too, but is tuna good for you overall? Find out from OriGym’s recent article.

#4 Zinc 

what vitamins are good for the immune system

Zinc is another one of the best vitamins to improve the immune system as it plays a vital role in a  number of functions. 

This mineral is needed by the body to make proteins and DNA, the genetic material in all cells. 

Zinc also helps the immune system fight off invading viruses and bacteria, and it’s often used in the battle against the common cold. Academic reviews have found that zinc supplements may reduce the duration of a cold by up to a day, and may even reduce the number of upper respiratory infections in kids. 

To ensure that you get enough zinc to help keep your immune system strong, here are some zinc-rich foods you should consider incorporating into your daily diet:

  • Shellfish 
  • Legumes, such as lentils, chickpeas, and beans
  • Seeds
  • Almonds (read our article on the healthiest nuts to find out which other ones are healthy too)
  • Peanuts
  • Milk
  • Cheese
  • Eggs
  • Red meat 
  • Dark chocolate 

Zinc supplements are also available to buy in stores and online. Try the Solgar Zinc 50mg 100 Tablets: they’ve got over 7000 reviews and are classed as excellent, so definitely worth a try! 

Zinc is easily one of the best vitamins to improve the immune system and one we highly recommend you increase your intake of.

#5 Vitamin A 

vitamins for low immune system

Another one of the necessary vitamins for a healthy immune system is vitamin A. 

Vitamin A is crucial for promoting growth and development, maintaining vision, and protecting mucus and epithelium integrity in the body. 

It’s also an infection fighter and is known as an anti-inflammatory vitamin because of its vital role in increasing immune function. 

Vitamin A is crucial to a highly evolved bi-directional mechanism that happens in the digestive system and leads to immune tolerance across the whole gut lining. Immune tolerance means good health, whilst an intolerant immune system will undoubtedly lead to a wide variety of illnesses and infections. 

It’s therefore vitally important that you get plenty of vitamin A. Some foods that are rich in the vitamin include: 

  • Liver (and liver products such as liver pâté. The latter is a very rich source of vitamin A, it’s important to eat it in moderation so you don’t have too much vitamin A.) 
  • Milk
  • Yoghurts
  • Eggs
  • Oily fish
  • Cheese
  • Blueberries are also a great source...take a look at our recent post to find out more about the benefits of blueberries

Vitamin A is available to humans in two different ways. Preformed vitamin A, which is found in animal sources, and carotenoids, like beta-carotene, which is found in plant foods and has to be converted into vitamin A by the body. 

Some foods rich in carotenoids include:

  • Carrots
  • Bell peppers
  • Sweet potatoes 
  • Spinach
  • Butternut squash 

This vitamin is also readily available as a supplement, such as the Holland & Barrett BetaCarotene 100 Capsules 6mg. These are softgel capsules that often work faster than standard plasticised capsules. 

Vitamin A is one of the immune system booster vitamins you should take to help fight off colds and infections. 

#6 Vitamin E 

vitamins for immune system uk

Vitamin E is another example of one of the best vitamins for the immune system that you need to keep you feeling healthy and infection-free.  

Vitamin E is a powerful antioxidant that plays a role in helping the body fight off infections.  It helps protect cells from damage caused by free radicals, which are compounds that are formed when your body converts the food you eat into energy.

This vitamin is incredibly important and plays a part in nearly 200 biochemical reactions in your body, so it’s crucial that you get enough of it. Luckily, vitamin E is found in a range of foods, including:

  • Almonds
  • Peanuts and peanut butter 
  • Hazelnuts 
  • Sunflower oil 
  • Sunflower seeds
  • Red bell peppers
  • Pumpkin
  • Spinach
  • Avocado

Plus, did you know that eating eggs is also a good source of vitamin e?

If you don’t fancy adding any of these foods to your diet then Vitamin E is readily available as a supplement too! 

Vitamin E is without a doubt one of the best vitamins to improve the immune system, and these Healthspan’s Vitamin E 400iu supplements are a great option. This vegan-friendly supplement costs £11.45 for 90 capsules and will ensure that you get all the vitamin E you need to ensure your immune system stays strong and healthy. 

#7 Folic Acid

immune system boosting vitamins

Folic acid, or vitamin B9, as it’s also known, is yet another great immune system boosting vitamin that you should most definitely try and get plenty of! 

Folate is the natural form of this vitamin, whilst folic acid is the synthetic form, and both are often added to foods due to their impressive health benefits. For example, folate is one of the B-vitamins that is needed to make white and red blood cells, bone marrow, convert carbs into energy and produce RNA and DNA. 

Since folate helps make and repair DNA, it means that a deficiency can have a profound negative effect on immunity, which is why it’s a good idea to make sure that you have the right amounts. 

Folate is found in a range of foods that you can easily incorporate into your diet, including: 

  • Brussel sprouts
  • Chickpeas
  • Liver
  • Leafy green vegetables, such as cabbage, spinach, and kale
  • Peas
  • Broccoli 
  • Eggs 
  • Nuts and seeds

As well as being found in foods, folate is also available in supplementary form too. As this vitamin is vitally important during pregnancy: women who are trying to conceive or are currently pregnant should be taking this supplement to ensure proper growth and development of their baby. For more information on this, and the other benefits, learn more from OriGym’s guide on folic acid here.

Folic acid supplements are readily available due to their importance during pregnancy. Cytoplan’s Methylfolate supplements are a great option as they provide all the necessary functions as folate, and are well-reviewed. 

Folic acid is definitely one of the best vitamins for women's immune systems during pregnancy, as well as for good health in general. 

#8 Vitamin B12 (Cobalamin) 

vitamins and minerals to boost immune system

This B-vitamin is one of the vitamins for a low immune system that will boost your health. It’s also one of the top vitamins for energy!

Vitamin B12 is a nutrient that not only helps keep the body’s blood cells and nerves healthy, but it also helps make DNA, the genetic material found in all cells, too. 

This vitamin also helps prevent a type of anaemia called megaloblastic anaemia, which makes people feel weak and tired. Any type of anaemia can lead to a weakened immune system, so vitamin B12’s role is to ensure that this doesn’t happen. 

Vitamin B12 is found in a wide range of foods that you can easily incorporate into your diet. Some of those foods include:

  • Animal liver and kidneys 
  • Clams 
  • Sardines 
  • Beef 
  • Tuna
  • Trout
  • Salmon 
  • Cheese
  • Eggs 
  • Milk 

Getting enough vitamin B12 can be difficult if you follow vegan or vegetarian diets, but luckily there are plenty of supplements available. These range from affordable own-brand supplements, as well as high strength options like Vitabright’s Vitamin B12 - 365 Vegan tablets.

For immune system boosting vitamins, we’d most definitely recommend vitamin B12 as being one of the best! 

#9 Selenium 

vitamins to build immune system

Selenium is well worth a spot on this list of the best vitamins and minerals to boost your immune system as this mineral plays a really important role in protecting your body. 

Selenium is an effective antioxidant that works to lower oxidative stress in your body, which in turn, helps reduce inflammation and improve immunity. 

In fact, studies have shown that increased blood levels of selenium are closely associated with an enhanced immune response! 

Studies have also shown that a deficiency in selenium can harm immune cell function and may lead to a slower immune response. In fact, selenium deficiency has been linked with an increased risk of disease progression and death in people with HIV. 

To ensure that you get plenty of selenium, you can add foods that are rich in the mineral to your daily diet. Some of these selenium-rich foods include:

  • Brazil nuts
  • Yellowfin tuna
  • Ham
  • Pork
  • Beef
  • Turkey
  • Chicken
  • Eggs 
  • Brown rice 
  • Cottage cheese
  • Baked beans
  • Mushrooms 

And that’s just a few of them - for some other great sources check out the best antioxidant foods here.

Selenium supplements are also really easy to get your hands on. The Cytoplan Selenium is a good option: it contains 60 vegan-friendly capsules for £15.50.

As far as vitamins to build the immune system go, selenium is definitely crucial in reducing your risk of infection and disease.

#10 Vitamin B2 (Riboflavin) 

vitamins to strengthen immune system

Vitamin B2, or riboflavin as it’s also known, is another one of the essential vitamins for the immune system.   

Riboflavin works alongside all the other B-vitamins in helping with cell respiration, red blood cell production, and the release of energy from proteins. Vitamin B2 plays a vital role in maintaining the body’s energy supply, so if you’re feeling a bit lethargic and fatigued, vitamin B2 is one of the best vitamins you can take to combat tiredness

In terms of the vitamin’s role within the immune system, riboflavin helps boost the body’s natural self-defence system, working together with the other B-vitamins to fight off harmful organisms and germs. 

Low energy levels can lead to your body becoming more susceptible to infections and illness, so vitamin B2’s energy-boosting properties also play a role in ensuring that the immune system stays healthy and protected. 

Vitamin B2 is found in a range of foods, including: 

  • Organ meats, such as beef liver
  • Salmon
  • Chicken breast
  • Dairy milk
  • Yoghurts
  • Cheese
  • Eggs 
  • Lean pork and beef 
  • Mushrooms 
  • Spinach

Although a lot of these sources are quite common, you can also easily buy vitamin B2 as a supplement if you need the extra boost. 

With over 7000 reviews and a rating of 4.9 out of 5, these Solgar Vitamin B2 (Riboflavin) 100 mg capsules are a great choice if you need vitamins for your immune system in the UK.

Riboflavin is incredibly important so make sure you’re eating the right foods or taking supplements to keep your immune system in good health. 

#11 Vitamin B6 

best vitamins to boost immune system

Vitamin B6 is yet another one of the B vitamins that help to build the immune system.

One of the eight B-vitamins, this vitamin plays a role in ensuring proper cell function. It’s also involved in creating neurotransmitters such as serotonin and dopamine (the happiness hormones), brain development during pregnancy and infancy, and creating haemoglobin, the part of red blood cells that carries oxygen. 

Vitamin B6 also plays a vital role in supporting biochemical reactions within the immune system. This vitamin is responsible for producing T-cells and white blood cells which regulate immune responses. 

A deficiency in vitamin B6 can actually see a reduction in the antibodies needed to avoid infections, so it’s important that you get a decent amount of the vitamin to make sure that this doesn’t happen. 

Some foods that are rich in vitamin b6 include, but are not limited to:

  • Bananas
  • Soya Beans 
  • Peanuts
  • Pork
  • Turkey
  • Chicken
  • Milk 
  • Salmon 
  • Tuna 
  • Eggs 
  • Carrots
  • Spinach

Vitamin B6 as a supplement is also a great way to get your recommended dosage of 1.3mg of the vitamin per day (men and women aged 19-50). Try Holland & Barrett Vitamin B6 100 Tablets 50mg supplement, or they do offer a stronger 100mg option too. 

This is another of the best vitamins for women’s immune systems as it not only ensures that your immune system stays healthy and strong, but it also reduces the risk of vitamin deficiencies to babies during pregnancy. 

B6 is also good for anyone looking for running supplements due to their energy-boosting effects.

For some other fantastic health and nutrition guides, check out some of OriGym’s other articles!

#12 Copper 

vitamins to support immune system

Another great mineral for the immune system is copper.

Copper plays a range of different roles in the body, including helping the body form red blood cells, assisting the body in the absorption of iron, and keeping the blood vessels, nerves, bones, and the immune system healthy. 

Copper levels are regulated in the body through a complex system: homeostasis. This system ensures that the levels remain at a healthy amount as too much copper in the body can cause cell death.

It is this very danger that the body capitalises on when it’s fighting against infections. It is believed that the body uses concentrations of copper to kill germs and bacteria, ensuring that the immune system stays healthy. 

Studies have shown that a copper deficiency can be linked to an increased susceptibility to infections, so it’s important to make sure that you have the right levels of copper in your body.

Copper is found in a range of foods, with some of the richest sources of the mineral being foods such as:

  • Shellfish
  • Nuts
  • Oysters 
  • Liver 
  • Lobster
  • Dark chocolate 
  • Shiitake mushrooms 
  • Potatoes
  • Rice
  • Bread
  • Sesame seeds

Copper is essential for a number of important biological functions which means it's another one of the best vitamins and minerals to boost the immune system.

Once again, copper supplements are readily available: Holland & Barrett Chelated Copper 100 Tablets are a reliable and economical option. 

Copper can also be found in the nutrient-dense eggplant - check out its full range of benefits in OriGym’s eggplant nutritional guide!

#13 Magnesium 

vitamins for healthy immune system

If you’re looking for vitamins that are good for the immune system, magnesium is another important vitamin that you can easily obtain from food and supplements. 

This mineral is needed for more than 300 biochemical reactions in your body. It helps maintain muscle and nerve function, keeps your heartbeat steady, and helps the bones remain strong. It also helps adjust blood glucose levels and the production of protein and energy.

Magnesium also helps support a healthy immune system, which is the main reason that it’s on this list. A magnesium deficiency could see you develop symptoms such as a loss of appetite, nausea, and even fatigue and weakness. 

Fatigue and weakness could lead to your immune system becoming more susceptible to infections and diseases, so having a healthy dose of magnesium per day will help make sure that this doesn’t happen.

Luckily, magnesium is abundant in a wide range of foods, including:

  • Dark chocolate 
  • Avocados
  • Nuts, such as almonds, Brazilian nuts, and cashews
  • Legumes
  • Tofu
  • Seeds, such as pumpkin, chia, and flax seeds 
  • Bananas 
  • Salmon 
  • Spinach

It’s also readily available in a supplementary format too and is easily attainable from stores and online. 

Try Vitabiotics Ultra Magnesium supplements: these are vegan and great value for money.

Magnesium is a vitally important mineral that your body needs, and is necessary to ensure that your immune system stays strong and healthy. 

It is also one of the main components of ZMA supplements which are often used by gymgoers and athletes. Find out more about the nutritional benefits of ZMA in OriGym’s health guide!

#14 Vitamin B5 (Pantothenic Acid) 

best vitamins to improve immune system

Vitamin B5, or pantothenic acid as it’s also known, is one of the best vitamins for a low immune system that you can take. 

This vitamin is one of the most important vitamins for human life. It’s crucial for making blood cells, and it helps you convert the food you consume into energy. 

When it comes to the immune system, the role of vitamin B5 is to help produce antibodies, which are the proteins in the blood which irradiate foreign substances. This means that it helps fight off viral infections and colds. 

There are many foods that are great sources of vitamin B5, including:

  • Chicken breast
  • Dairy milk
  • Nuts
  • Seeds
  • Avocado
  • Mushrooms 
  • Organ meats, such as kidneys and liver 
  • Beef
  • Eggs 
  • Brown rice
  • Yoghurt 

It’s also available as a supplement too. If you’re looking for a high-quality vitamin B5 supplement then we recommend you take a look at Just Vitamins Pantothenic Acid tablets. It consists of 90 tablets and costs just £9.95, making it a great option if you’re working on a budget. 

If you’re after vitamins for the immune system, then make sure you don’t forget about vitamin B5, aka pantothenic acid! 

Don't forget to download your FREE food diary!

#15 Calcium 

vitamins that help your immune system

Calcium isn’t just good for bones and teeth; it’s also one of the best vitamins to boost the immune system. 

Calcium plays a number of roles within the body. For example, the body needs calcium to maintain strong teeth and bones, but it’s also necessary for muscles to move and for nerves to carry messages from the brain to every other body part. 

The mineral also plays a central role in the activation of cells in the immune system. A calcium signal controls whether immune cells can use the nutrients they need to fuel their multiplication for fighting off foreign bodies, like germs, viruses, or bacteria.

A cellular army of sorts, which is designed to fight off any invading germs, viruses, or bacteria. 

Another way to improve the health of your bones is through l-glutamine supplements.

Calcium is an important mineral you need to ensure that your immune system can fight off infections, and one that is easily found in many foods and supplements. 

Some foods that are are rich in calcium that you can easily add to your diet include: 

  • Milk 
  • Cheese 
  • Yoghurt 
  • Sardines 
  • Salmon 
  • Almonds
  • Whey protein 
  • Rhubarb 
  • Seeds
  • Tofu

Additionally, you can increase your calcium intake through the many supplements that are available in today’s market. Cytoplan’s Wholefood Calcium is a great option. It consists of 60 vegan-friendly tablets and costs just £16.20! 

#16 Vitamin B1 (Thiamine) 

best immune system booster vitamins

Vitamin B1, or thiamine, as it’s also known, is another of the many B-vitamins that are good for the immune system! 

One of the main roles of thiamine in the body is to help the body’s cells convert carbohydrates into energy. The main role of carbs is to provide energy for the body, especially in the nervous system and the brain, so thiamine definitely has an important part to play with regards to this process.  

Thiamine also plays a role in the conduction of nerve signals and muscle contraction. 

B-vitamins, such as thiamine, are often called anti-stress vitamins because they boost the body’s immune system in times of stress. This boost from thiamine will help improve the body’s ability to withstand stressful situations and will ensure that your immune system stays strong and healthy. 

To ensure that your immune system can withstand stressful situations, you’re going to need to consume plenty of vitamin B1. Thankfully, thiamine is found in a range of different foods, including:

  • Salmon 
  • Lean pork chop
  • Flax seeds 
  • Green peas
  • Tofu
  • Brown rice
  • Mussels 
  • Asparagus 

For supplementary options take a look at the Holland & Barrett Vitamin B1 100 Tablets, which are priced at £6.99 for 100 tablets. 

As far as immune system boosting vitamins go, thiamine is definitely up there with the most effective.

#17 Iodine 

best vitamins for women's immune system

Iodine is another mineral that is worthy of a spot on this list of the best vitamins and minerals to boost your immune system.

The body needs iodine to make thyroid hormones. These hormones control metabolism as well as many other important functions. The body also needs these hormones for proper brain and bone development during pregnancy and infancy. 

Though not directly, iodine does play a role in the boosting of the immune system. Iodine is needed to make sure that the thyroid is working properly. The thyroid gland produces hormones that then go on to help protect the immune system. 

Many of the body’s functions slow down when the thyroid doesn’t produce enough of these hormones. 

To ensure that your thyroid gland creates enough hormones to help protect the immune system, you need to make sure that you get a good dose of iodine each day. Iodine is found in a range of foods, including: 

  • Tuna 
  • Cod
  • Seaweed
  • Shrimp
  • Milk
  • Yoghurt
  • Cheese 
  • Eggs 
  • Prunes

Additionally, iodine is available as a supplement too. Take a look at this product from Nature’s Garden

Sea Kelp is a herb that is sourced from brown seaweed and is a natural source of iodine. You can buy a tub of 250 tablets for just £10.79. 

Herbs are also beneficial for other reasons, for example, there are some effective herbs that help weight loss!

#18 Vitamin B3 (Niacin) 

vitamins for the immune system

Niacin is yet another one of the B-vitamins that help your immune system. 

Vitamin B3, or niacin, as it’s also known, is another important nutrient, and one that every part of your body needs to function properly.

Niacin can help lower your cholesterol, boost your brain function, and even ease arthritis too! As with all B-vitamins, niacin also helps convert the food you eat into energy by aiding enzymes. 

This vitamin helps the immune system by reducing inflammation and damage to the lungs. If you’re looking for some more natural ways to improve your lung health then read up on lung cleansing foods in our recent blog post.

Niacin is found in a range of foods, including:

  • Chicken breast
  • Tuna 
  • Salmon 
  • Pork
  • Liver 
  • Ground beef
  • Anchovies 

It can also be bought as a supplement. The Solgar Niacin (Vitamin B3) 500mg capsules are an option available online that only costs £8.99 and contains 100 capsules. 

It may be lower down on this list, but don’t forget niacin next time you’re looking for vitamins to strengthen the immune system

#19 Sulphur

vitamins for immune system uk image

Sulphur is another great mineral that helps boost your immune system and make sure that it stays healthy and protected. 

This mineral is needed by the body to build and fix your DNA, and to protect your cells from damage. The damage in question could potentially lead to you suffering from serious diseases such as cancer. 

Sulphur also contributes to the overall health of your ligaments, tendons, and skin, and it helps your body metabolise food. 

If you’re looking to boost your metabolism then learn more about the more effective metabolism-boosting foods here.

This mineral also contains compounds such as MSM, which can play important roles in the health of your immune system. For example, this compound may be very effective in reducing inflammation from oxidative stress. Inflammation from this kind of stress could potentially weaken your immune system. 

To make sure you have plenty of sulphur in your system, you should eat sulphur rich foods. Some of these include:

  • Beef
  • Ham
  • Chicken
  • Turkey
  • Prawns
  • Mussels
  • Shrimp 
  • Soybeans
  • Kidney beans
  • Most types of fish
  • Organ meats, such as liver and hearts 

For a sulphur supplement, check out the Holland & Barrett MSM 120 Caplets 750mg

Sulphur is an essential nutrient so it's worthwhile making sure you get plenty of it from food sources or supplements. Ensure that the supplements contain the right compounds, such as MSM,  as this will help protect your immune system from oxidative stress and the risk of infections.


Vitamins For The Immune System: How Many Should You Take A Day?

vitamins that help your immune system image

Determining the right dosage of each of these vitamins is a little more complicated than providing a short and definitive answer. 

This is because the body has different requirements for each vitamin, for example, the recommended daily amount of vitamin B2 is 1.1mg for women and 1.3mg for men, while the RDA of calcium is approximately 1000mg for adults. 

However, most people will be getting sufficient amounts of these vitamins and minerals from their diet, so probably won’t need to invest in supplements.

If you do need to take vitamins to strengthen the immune system then fortunately all vitamin supplements will have specific instructions and dosages written on the packaging. This takes all the guesswork out of figuring out how much of each vitamin you should take and it will ensure you’re getting the right amounts.

Similarly, be sure to check the full list of ingredients on whichever immune system booster vitamins you take so you know exactly what you’re ingesting. 

How Long Do Vitamins Take To Work?

best vitamins for women's immune system image

Whilst you may be looking for an immediate health boost, the fact is that it can often take a little longer for you to notice the effects of taking vitamins to strengthen the immune system.

Once you’ve taken the vitamin it will only take a few hours for the supplement to be broken down and the nutrients to be absorbed within the body. However, it can take up to 3 months for you to actually feel the effects on your general health.

It is important to note that this does depend on your reasons for taking any immune system boosting vitamins, as well as other lifestyle factors like:

  • Your diet
  • Any underlying health conditions
  • If you have a vitamin deficiency

For example, if you have a calcium deficiency or a bone density problem then calcium supplements will take around 6 weeks to have a noticeable effect. 

The key is to keep taking your vitamin supplements and allow them to build up in your body as this will ensure you notice the effects later on. 

If you’ve been thinking about becoming a nutritionist or taking nutrition courses, read up on free nutrition courses first to see if they're worth taking.

Where To Buy Vitamins For The Immune System

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Firstly, it is essential that you buy your supplements from reputable companies and well-known brands. This will give you peace of mind as you’ll know that the vitamins you’re taking will be held to industry standards and are safe.

Due to the demand and commonplace nature of a lot of these vitamins to build the immune system, many supermarkets stock supplement products as well as their own-brand cheaper options. For example, the Tesco Chewable Vitamin C 500Mg costs only £3.50 compared with the Vitabiotics Ultra Vitamin C we discussed above which costs £5.95. 

Other reputable health companies include Holland & Barrett, Vitabiotics, and Healthspan, which are all worth looking into. You can also buy most vitamins for a healthy immune system on Amazon UK, however, be aware of who and where you are buying from as not all retailers on Amazon will follow UK medicine regulations. 

Before You Go!

Now you have all the knowledge on the best vitamins and minerals for the immune system you should be able to boost your health in no time! Make sure you keep track of your vitamin intake and follow any supplement guidelines stated on the packaging. 

If you enjoy learning about health and nutrition then our level 4 advanced sports nutrition course will be just your cup of tea! We’ve also got a superb range of personal training courses and diplomas so you can tailor your training to your goals and help other people on their fitness journeys.

Download our FREE course prospectus for all the information on all the services OriGym provides.


  1. Cunningham-Rundles, S., McNeeley, D.F. and Moon, A. (2005). Mechanisms of Nutrient Modulation of the Immune Response. Journal of Allergy and Clinical Immunology, [online] 115(6), pp.1119–1128.
  2. Hoffmann, P.R. and Berry, M.J. (2008). The Influence of Selenium on Immune Responses. Molecular Nutrition & Food Research, [online] 52(11), pp.1273–1280.
  3. Moores J. (2013). Vitamin C: a wound healing perspective. British journal of community nursing, Suppl, S6–S11.
  4. Rau, G. and Rowland, K. (2011). Zinc for the Common cold—not if, but When. Journal of Family Practice, 60(11), pp.669–671.

Written by Dee Hammond-Blackburn

Fitness Content Executive, OriGym

Join Dee on Facebook at the OriGym Facebook Group

Dee holds a BA (Hons) in English Literature, and is currently finishing her MA in Marketing Communications and Branding from Edge Hill University. Her passion for fitness and content writing brought her to OriGym, and she has since become a qualified Personal Trainer and a Sports Nutrition Specialist. Combining her skills in fitness and writing, Dee has a professional interest in fitness blogging, content creation, and social media. Outside of her writing role Dee enjoys reading, healthy cooking, and playing football with her dalmation.

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