Our immune systems work around the clock to protect us from pathogens. And as the seasons change, so does the way our bodies respond to these everyday challenges. That’s why supporting our immune systems with the right daily nutrients is essential – not just when we’re already sick.
The Autumn often brings colder weather, busier daily schedules and a greater risk of colds and flu. That’s why many nutritionists recommend giving your immune system a little extra support at this time of year – and that’s where a high-quality, daily All-in-One Multivitamin can be really helpful. By replenishing vital nutrients consistently, you can help your body stay resilient and be better prepared for the season ahead.
The key nutrients we need to support our immune systems
Zinc
Zinc plays a vital role in keeping our immune defences strong. It helps maintain the integrity of the skin and mucosal membranes, the body’s first line of defence. Even a small deficiency can make us more vulnerable to colds and other infections. Zinc also;
- Supports natural killer cell and neutrophil function (part of our innate immune system)
- Regulates T-lymphocyte activity, Th1 cytokine production, and B-cell antibody production (supporting acquired immunity)
- Helps macrophages to digest and destroy harmful pathogens through a process known as phagocytosis
- Facilitates apoptosis (programmed cell death) to eliminate infected cells
Without adequate zinc, these crucial processes can become impaired, increasing our susceptibility to infections.
Vitamin D (the “Sunshine Vitamin”)
Often referred to as a pro-hormone, Vitamin D is critical for immune health – directly influencing how our bodies respond to invaders. But with shorter days and less sunlight, many of us don’t get enough during autumn and winter. In fact, it’s estimated that one in six people in the UK are deficient. Vitamin D supports immunity by:
- Helping your immune cells fight infections by boosting the performance of monocytes and macrophages that track down and destroy pathogens
- Supporting both the innate immune system (your body’s first line of defence) and the adaptive immune system (which learns to recognise and respond more effectively to specific threats)
- Reducing inflammation by balancing the release of signalling molecules called cytokines, which can otherwise trigger excessive immune reactions
Vitamin C
Vitamin C is one of the most well-known immune-boosting nutrients. If our levels drop, we’re more likely to feel run down and have an increased vulnerability to infections.
Its benefits include:
- Supporting the function of immune cells
- Enhancing the skin’s barrier against pathogens
- Acting as a powerful antioxidant to protect cells from oxidative stress
- Helping maintain healthy cell turnover
B Vitamins
B vitamins, particularly B6, B9 (folate), and B12, are essential for immune regulation, helping to keep energy levels steady and ensure our immune systems can respond quickly when needed. They:
- Aid in the production and activity of white blood cells
- Support the formation of red blood cells and energy metabolism, which are vital when your body is under stress
- Help reduce inflammation and regulate homocysteine levels (elevated levels are linked to immune dysfunction)
Gut health and immunity
Did you know that around 70% of your immune system lives in your gut? A healthy gut microbiome is essential for our immune function. Disruption to this ecosystem (known as dysbiosis), can lead to increased inflammation, weakened immunity, and increased susceptibility to illness.
That’s why incorporating multi-strain probiotics is crucial. VitOrtho’s probiotic blend includes several strains of Lactobacillus and Bifidobacteria to:
- Restore microbiome balance
- Reduce inflammation
- Support gut barrier integrity
- Suppress harmful bacteria and boost beneficial strains
Quercetin + Vitamin C – a powerful combination
Quercetin , especially when combined with Vitamin C, is a potent antioxidant from the flavonoid family. Naturally found in onions, broccoli, apples, berries, grapes and tea, it offers multiple immune-modulating benefits:
- Neutralises free radicals and oxidative stress
- Stimulates immune response and balances Th1/Th2 cytokine levels
- Acts as a natural antihistamine by inhibiting histamine release
- Suppresses pro-inflammatory cytokines like IL-4 and leukotrienes
- Inhibits enzymes like lipoxygenase and peroxidase, which are involved in inflammation
These properties make quercetin particularly effective in supporting respiratory health and even managing symptoms in conditions such as bronchial asthma.
Take steps to build your own immune routine
Supporting your immune system doesn’t have to be complicated. With the right nutrients, balanced meals and a little extra care, you can give your body the best chance of staying strong and healthy this autumn.
Whether it’s topping up with a high-quality multivitamin , adding a probiotic, or considering targeted supplements like quercetin with vitamin C, these small steps can make a big difference to your wellbeing.
