The Most Important Vitamins for Your Immune System

Vitamin D holds a special position among the immune vitamins: it activates what are known as T cells, which play a central role in immune defence. Without enough vitamin D, these cells cannot respond effectively to pathogens.

The problem: at our latitudes (Switzerland, Germany, Austria), the sunlight from October to March is not strong enough to form sufficient vitamin D via the skin. The Swiss Federal Nutrition Commission therefore recommends supplementation, particularly in winter.

The combination with vitamin K2 is important: while D3 promotes the absorption of calcium in the gut, K2 ensures that the calcium is deposited in the bones – and does not end up in the blood vessels. The two vitamins thus complement each other perfectly.

EFSA health claim: Vitamin D contributes to the normal function of the immune system (EFSA Journal 2010;8(2):1468).

Vitamin C is probably the best-known immune vitamin – and rightly so. It supports the cellular immune defence, protects the cells from oxidative stress and promotes the formation of white blood cells (leukocytes), which fight off pathogens.

What many people do not know: vitamin C is not stored in the body. You have to take it in every day. Natural vitamin C from the acerola cherry is particularly bioavailable, as it occurs together with natural bioflavonoids that improve absorption.

A further advantage: vitamin C supports collagen formation and thereby the skin barrier – our first line of defence against intruders.

EFSA health claim: Vitamin C contributes to the normal function of the immune system. Vitamin C contributes to the protection of cells from oxidative stress.

Zinc is involved in over 300 enzymatic processes and is indispensable for the immune system. It is needed for the maturation and activation of immune cells and also has an antiviral effect – studies show that zinc can inhibit the replication of certain viruses.

A zinc deficiency measurably weakens the immune response. Vegetarians and vegans are particularly at risk, as zinc from plant sources is absorbed less well (phytic acid binds zinc).

The ionic form of zinc offers particularly high bioavailability, as the mineral is already in dissolved form and can be used directly by the body.

EFSA health claim: Zinc contributes to the normal function of the immune system.

Selenium is an essential trace element that is often taken in insufficient amounts in Europe – the soils in Central Europe are low in selenium. Yet selenium is important for the immune system in several ways:

• It supports the formation of antibodies
• It protects immune cells from oxidative stress
• It is essential for the thyroid function, which regulates the entire metabolism

Ionic selenium drops offer the advantage of precise dosing and high bioavailability.

EFSA health claim: Selenium contributes to the normal function of the immune system. Selenium contributes to the protection of cells from oxidative stress.

Our immune system is complex – and the micronutrients that support it work together as a team. Vitamin D activates the T cells, vitamin C strengthens the leukocytes, zinc inhibits viruses and selenium protects the immune cells. If one link in the chain is missing, the whole defence suffers.

That is why it is advisable not to supplement individual vitamins on their own, but to follow a holistic immune strategy. A combination of the nutrients mentioned covers the most important areas and supports the immune system on several levels.

Of course, food supplements are no substitute for a balanced diet. But they can help to close gaps – especially in winter, during stress or when needs are increased.