Vitamins and minerals that support the immune system

Daring kid trying to crunch apples between his arms after taking his vitamins

Nourishing your body on a cellular level ensures you have the energy you need to make it through each and every day with ease. Supporting your immune system by ensuring it has all the vitamins and minerals it needs, allows you to thrive and live your best life. No matter how fast-paced your lifestyle, you can nurture your body through good nutrition.

While we all do our best to get enough sleep, exercise, and eat a balanced diet, sometimes we can fall short on all the nutrients our bodies need. When any of these things are off, our immune system can suffer. But, there are several vitamins and minerals that research shows can be helpful in supporting the immune system.

Keep in mind that taking a supplement is not a magic pill. You can’t simply pop a vitamin C when you have a cold and expect to feel better the next day. And while consuming a varied, balanced diet over time is still the best way to ensure you’re nourishing your body with the nutrition it needs on a cellular level, quality supplements can help bridge any nutritional gaps to support the immune system in functioning properly.

As always, speak with your healthcare provider if you’re thinking about taking dietary supplements to ensure they’re right for your individual situation.

Vitamin C

Research has found that vitamin C is essential for the growth and repair of tissues all over the body, making it one of the most popular and well-studied vitamins. It is also a powerful antioxidant that supports various cellular functions of both the innate and adaptive immune system, it helps in the development and maintenance of bones, cartilage and teeth and helps in wound healing and connective tissue formation.

Dietary sources of vitamin C include: citrus fruits, tomatoes and tomato juice, potatoes, red and green peppers, kiwi, broccoli, strawberries, Brussels sprouts, and cantaloupe.

Find it in: Nurture By Metagenics Vitamin C contains a buffered form of this essential vitamin, which is less acidic and therefore less likely to cause stomach irritation and be better tolerated. If you’re looking for a more comprehensive supplement source, Nurture By Metagenics Multi-Vitamin also contains vitamin C along with a blend of highly concentrated full-spectrum phytonutrients enhanced with selective bioactive plant compounds and 20+ essential vitamins and minerals for multidimensional health support.

Vitamin A

Not only is vitamin A a micronutrient crucial for maintaining vision, promoting growth and development, and protecting epithelium and mucus integrity in the body, it has anti-inflammatory properties that allow it to play a role in enhancing immune function.

According to a study published in the Journal of Clinical Medicine, “VitA has demonstrated a therapeutic effect in the treatment of various infectious diseases.” They also found that crucial immune organs such as the liver and thymus need constant dietary intake to maintain vitamin A concentrations, in turn helping to maintain the immune response.

Dietary sources of vitamin A include: liver, fish, milk, eggs, leafy green vegetables, orange and yellow vegetables, tomato products, and fruits.

Find it in: Nurture By Metagenics Multi-Vitamin contains 500 mcg of Vitamin A from retinyl acetate, along with a blend of highly concentrated full-spectrum phytonutrients enhanced with selective bioactive plant compounds, and 20+ essential vitamins and minerals for multidimensional health support.

Vitamin D

Research has shown that vitamin D can help regulate both the innate and adaptive immune responses as it interacts with immune cells in the body. Studies have also found that there is a strong link between vitamin D deficiency and autoimmune disease, with approximately one-third of people having insufficient vitamin D levels, suggesting that supplementing with vitamin D is helpful for many individuals.

Dietary sources of vitamin D include: fatty fish like tuna, mackerel, or salmon, eggs, mushrooms, and fortified foods such as dairy products, orange juice, soy milk, or cereals. You can also get vitamin D by spending some time in sunlight every day. Sources suggest that as few as 8–15 minutes of exposure is sufficient for lighter-skinned individuals, while those with darker skin may need more time to produce adequate levels.

Find it in: Nurture By Metagenics Vitamin D3 Liquid is designed for enhanced absorption and contains 25 mcg (1000 IU) per drop. Not only does it help in the development and maintenance of bones and teeth, it helps in the absorption and use of calcium and phosphorus. When combined with a healthy diet and exercise, it may also help reduce the risk of developing osteoporosis.

Nurture By Metagenics Multi-Vitamin boasts 8.3 mcg of vitamin D, along with a blend of highly concentrated full-spectrum phytonutrients enhanced with selective bioactive plant compounds, and 20+ essential vitamins and minerals for multidimensional health support.

Vitamin E

Vitamin E is a fat-soluble antioxidant that helps regulate several enzymes that affect immune function. Some research has found that vitamin E creates higher antibody responses in both animals and humans, which can help fend off infections.

Dietary sources of vitamin E include: nuts, seeds, vegetable oils, green leafy vegetables, and fortified cereals.

Find it in: Nurture By Metagenics Multi-Vitamin contains 22 mg of vitamin E to more than meet your daily recommended intake, along with a blend of highly concentrated full-spectrum phytonutrients enhanced with selective bioactive plant compounds, and 20+ essential vitamins and minerals for multidimensional health support.

Vitamin B6

Vitamin B6 helps to support biochemical reactions in the immune system, with research showing that a deficiency in this vitamin contributes to a delayed immune response — meaning, your immune system doesn’t work as quickly as it should to fend off illness.

Dietary sources of vitamin B6 include: pork, poultry, fish, wholegrain cereals such as rice or oatmeal, eggs, starchy vegetables, and non-citrus fruits.

Find it in: Nurture By Metagenics B-Complex, which contains an expert blend of several different B vitamins to help support cardiovascular health and overall wellness. It’s also useful for those looking to help alleviate stress with a complete, well-balanced B Complex formula.

Nurture By Metagenics Multi-Vitamin contains a number of essential B vitamins, along with a blend of highly concentrated full-spectrum phytonutrients enhanced with selective bioactive plant compounds, and 20+ essential vitamins and minerals for multidimensional health support.

Iron

Research shows that iron plays a crucial role in the proper functioning of the immune system, with those consuming a diet containing too little iron suffering from anemia and ultimately a weakened immune system. Excess iron intake can also be harmful to the body, so be sure to have your levels monitored regularly if this is a concern for you.

Dietary sources of iron include: dried beans, dried fruit, fortified cereals, liver, oysters, and lean red meat.

Zinc

Research has found that zinc appears to slow down the immune response, while helping to control inflammation within the body. Zinc deficiency has also been linked to increased inflammation in the body, making one more susceptible to infection and illness. There is also plenty of anecdotal evidence that taking zinc tablets at the start of a common cold can help to lessen the severity and length of illness.

Dietary sources of zinc include: beans, oysters, crab, lean meats, dairy products, and poultry.

Find it in: Nurture By Metagenics Multi-Vitamin contains 5 mg of zinc citrate — which is well-absorbed by the body and less bitter than typically-used zinc gluconate — along with a blend of highly concentrated full-spectrum phytonutrients enhanced with selective bioactive plant compounds and 20+ essential vitamins and minerals for multidimensional health support.

Selenium

Selenium is a nutrient that helps to lower oxidative stress in your body, in turn reducing inflammation and enhancing immunity. Several studies support the notion that selenium enhances the immune response, and offers immunity or protection against certain pathogens.

Dietary sources of selenium include: sardines, tuna, garlic, broccoli, brazil nuts, and barley.

Find it in: Nurture By Metagenics Multi-Vitamin contains 33 mcg of selenium aspartate, along with a blend of highly concentrated full-spectrum phytonutrients enhanced with selective bioactive plant compounds, and 20+ essential vitamins and minerals for multidimensional health support.


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