It’s that time of year when the background soundtrack of any classroom, tube carriage, or office is one of coughing, sneezing and spluttering.
If it seems as if everyone around you is suffering from some level of cold or flu, well, that’s because they are – and it feels strange. In the Covid years, respiratory viruses hit an all-time low; no surprise when you think about it. We were the most health-conscious we’d ever been, diligently coating hands in anti-bac and keeping circles small on those rare occasions we were released from Stay at Home precautions.
But virus season is back with a bang, taking advantage of our lowered immunity by spreading particularly nasty infections. We are still yet to reach steady normality post-pandemic and while it is reported less, Covid-19 is ever present. So, what can you do to avoid it?
Dr Jenna Macciochi, a renowned immunologist and head of innovation at nutrition brand Ancient + Brave explains, “It's important to understand that while we cannot "boost" our immune system in the traditional sense, we can support its natural function, ensuring it has everything it needs to function optimally. A well-supported immune system operates at its best, efficiently warding off infections and helping us minimise unwanted inflammation and chronic disease. There is no single way to support the natural function of our immune system, rather we should look to a combination of a healthy diet, active lifestyle and a little support from targeted supplements.”
What are immune-boosting supplements?
Some essential vitamins and minerals – like vitamins A, B6, B12, C and D - are crucial for your body to fight against pathogens – yet these may be missing from our meals. “Dietary supplements complement our diet by providing essential nutrients and compounds that our bodies might be missing or running low on”, says Dr Macciochi. “It's crucial to choose supplements that are backed by science and are known to contribute to the immune system's natural defence mechanisms.”
What ingredients should you look out for?
The immunologist breaks it down: “There are some key nutrients that can play a role in supporting optimal immune function. For example, collagen not only supports skin, hair, and nail health but also plays a role in supporting gut health, where a significant portion of the immune system resides”.
“Vitamin C and zinc are important for fighting infections, especially when we fall unwell as our needs for these increase”, she continues. “Vitamin D also plays an essential role in the immune system, however, in winter we cannot get enough from the sun. To avoid the risk of deficiency, supplementing with products containing vitamin D is recommended during winter in the UK”.
Shop the best supplements below to support your immune system.
Manuka Doctor Monofloral Manuka Honey 100 MGO
Not only is Manuka honey absolutely delicious, it’s packed with antiviral, anti-inflammatory and antioxidant health benefits. Manuka Doctor honeys are no exception.
The rich golden nectar is thick, creamy, smooth and bursting with unbelievable flavour. It can be used to soothe sore throats and improve digestive issues. This honey can also be applied topically to help heal wounds and dry skin conditions such as eczema.
Buy now £20.25, Manuka Doctor
Solgar Vitamin D3
Solgar is a great, high-quality product that does exactly what it says on the tin. With 13 vitamin D products alone and a variety of different strengths, formulas and sizes, there’s something for everyone.
For those that need a little extra boost, their “introduction” dose starts at 10 micrograms and is the perfect pick-me-up. Otherwise, if you’re looking for a full-on sunshine soaking, opt for the 100 micrograms.
The range includes soft gel, chewable and regular tablets, vegetable capsules, as well as a natural orange flavour liquid supplement, so you’re guaranteed to find one that works for you, however, you like to take it. All of the above, except the soft gels, are also suitable for vegetarians.
Buy now £16.99, Amazon
Vitabiotics Vitamin D
Chances are you’ve already heard of Britain’s number-one vitamin company, so I’ll save the introduction.
All you need to know is that the brand's British Pharmacopoeia-quality (that’s the quality standards for UK medicinal products to you and me) vitamin D tablets are free from artificial preservatives, colours, yeast and lactose and are also suitable for vegetarians.
The tablets are very small and so easy to for even those who struggle to swallow, and come in a variety of different strengths, from every day to maximum. However, if tablets really aren’t an option for you, they also do vitamin D gummies, drops for babies and jellies for children.
Buy now £5.49, Holland & Barrett
Together Health Vegan Vitamin D3 food supplement 30 caps
Best for: a winter-ready immunity booster
In the UK, especially over the light-deprived winter months, we don’t get nearly enough vitamin D. The sunshine vitamin is important for bone and muscle strength as well as immune function. Alternative ways of adding to your diet are through fish like salmon, tuna and cod liver and thus, can be difficult for vegans to incorporate.
Enter this supplement from Together Health that offers an active form of the vitamin for better absorption. The key ingredient - wild lichen - is harvested in remote, clean mountain regions using sustainable practices and is free from chemicals.
Buy now £6.99, Amazon
Purolabs Cod Liver Oil
Sustainably sourced from Greenland and Friend of the Sea-certified, Purolabs Cod Liver Oil is free from any hidden nasties or additives. The supplements are non-GMO and do not contain gluten, wheat, added sugar or sweeteners, starch, soya, artificial colours, flavours or preservatives. Just one softgel tablet contains 80mg EPA, 100mg DHA, 800 micrograms of vitamin A, and 5 micrograms of vitamin D3.
Buy now £25.59, Purolabs
Unbeelievable Health Bee Prepared Max Strength 20 Capsules
The Unbeelievable Health Bee Prepared supplement is nutritionist-recommended to help you replenish vitamins that might be missing from your diet. Immunity-boosting properties include bee propolis to fight infection, black elderberry to help treat cold and flu symptoms, olive leaf, beta-glucans, astaxanthin (a powerful antioxidant) and reishi mushroom. When you are feeling rundown or sense an illness coming on, take one capsule daily and up to four a day to speed up your recovery.
Buy now £14.99, Holland & Barrett
Sambucol Immuno Forte 30 capsules
These capsules are designed to support your immune system and prevent sniffles from becoming the full-on flu. Made from a blend of vitamin C and zinc, they also contain black elderberries which are prepped in Sambucol to maximise their health benefits. The Immuno Forte capsules are vegan and have a surprisingly tasty flavour, adults can take two capsules daily (one for children) and should be consumed with food.
Buy now £15.25, Boots
Vitabiotics Immunace Extra Protection - 30 Tablets
Take one of the Vitabiotics Immunace a day to make the most of the added antioxidants and essential nutrients. Designed to take daily, the tablets contain vitamins A, C, D and E as well as botanical extracts and amino acids. If you are always getting ill or feel constantly run down, it will help safeguard you, protect cells from oxidative stress and help with the normal function of the immune system.
Buy now £8.82, Amazon
Holland & Barrett Echiflu Echinacea 30 Capsules
When you are feeling ropey with a never-ending cold or one that seems to keep coming back, taking an Echinacea supplement may be a good place to start. The traditional herbal medicinal product has been used for centuries to strengthen the body’s defence against germs. It is a natural solution that helps relieve symptoms and duration of colds and influenza infections. Take one capsule twice daily at the first sign of a cold.
Buy now £5.29, Holland & Barrett
KIKI Health Organic Spirulina Powder
Spirulina was used by the Aztecs to boost strength and stamina but it can benefit both the body and mind. This KIKI Health powder is loaded with valuable nutrients and antioxidants like iron, vitamins A, B and K that help counteract fatigue and strengthen your body’s immunity. Add two teaspoons of the powder to your smoothie, juice or sprinkle on your breakfast to make the most of the protein-packed product. It is made up of 65 per cent plant-based protein and is certified organic.
Buy now £22.95, lookfantastic
Holland & Barrett Zinc 15mg 60 Tablets
As suggested by the professionals, zinc is a great immune system booster. If your cold keeps coming back, it could be due to a zinc deficiency. Take one a day at the first signs of a cold to assist your system and prevent your illness from progressing.
Buy now £3.49, Holland & Barrett
anatome Men's Daily Essentials + Immune Support
anatome created this daily supplement specifically targeted for men to provide vitamins, minerals and nutrients that the body may be lacking. It is made up of Complex B vitamins, a blend of Bioflavonoids, Bromelain and amino acids Glutamic Acid (Glutamine) and Lysine to give support both physically and mentally. Take once daily to make the most of the extensive benefits that include muscle recovery and strengthened immune defence.
Buy now £30.00, Selfridges
Wild Nutrition Food-Grown Immune Support
As explained by Head of Nutrition Lorna Driver-Davies, “Food-Grown Immune Support is our go-to for anyone looking to support their immune system. Don’t just think about winter health or if you get run down - you produce more ‘free radicals’ (toxins that create wear and tear, damage, ageing and affect energy) when you exercise so you would need to always be supporting your immune system regardless of general wellness or time of the year.”
Packed full of zinc with its bug-fighting abilities, immune system strengthening botanical mushrooms, niacin to optimise energy, and vitamin C to promote healing by supporting collagen production, it’s a one-stop-immune-boosting shop.
Buy now £32.00, Wild Nutrition
Berocca Immuno Effervescent Tablets Orange Flavour 15s
Long a staple part of the post-night out cure kit, Berocca puts much-needed electrolytes and essential vitamins and minerals back into your body, including both vitamin C and B. Rachel Clarkson, registered dietitian at The DNA Dietitian explains that the formula “gives a heavy dose of vitamin C – a potent anti-oxidant that fights off free radicals that may be caused by drinking.”
Buy now £8.10, Boots
Ancient + Brave True Collagen
You may immediately associate collagen with divisive anti-ageing claims – and it is a component that is crucial in the structure of our skin, but its benefits go beyond ensuring a youthful complexion. The ingredient aids cellular renewal and gut health, supporting the skin, bones, tendons and more. The dissolvable powder can be added to your morning cuppa, adding no taste to the brew for ease in slipping into your routine.
Buy now £29.00, Ancient + Brave
