As we head into fall, cooler weather, busy school schedules, and more time spent indoors also mean the start of cold and flu season.
While no supplement can guarantee you won’t get sick, getting enough essential nutrients is an important part of keeping your immune system functioning normally. A balanced diet should always be the foundation, but certain vitamins and minerals may be worth paying extra attention to this time of year.
Here are a few of the most important nutrients for immune health.
1. Vitamin D
With shorter days and less time spent outside, fall is a good time to think about vitamin D.
Vitamin D plays an important role in both innate and adaptive immune function. Research on supplementation and respiratory infections has produced mixed results, but maintaining adequate vitamin D levels is important for overall health—and supplementation may be particularly beneficial for deficiencies.
Food sources include: fatty fish like salmon and tuna, egg yolks, and vitamin D-fortified foods.
2. Vitamin C
Vitamin C is probably one of the first nutrients that comes to mind when we think about immune health—and for good reason. It acts as an antioxidant and helps the immune system function properly.
That doesn't mean mega-dosing vitamin C will prevent you from getting sick. Research suggests that regularly taking vitamin C doesn't prevent the common cold for most people, although it may slightly reduce the duration or severity of a cold.
Food sources include: citrus fruits, bell peppers, kiwi, strawberries, broccoli, and tomatoes.
3. Zinc
Zinc is an essential mineral that helps your immune system fight invading bacteria and viruses. It also plays a role in wound healing and the production of proteins and DNA.
Some evidence suggests zinc lozenges may shorten the duration of a cold when used appropriately, but more zinc isn't necessarily better. Taking excessive amounts can cause side effects and interfere with other nutrients and medications.
Food sources include: meat, seafood, beans, nuts, whole grains, eggs, and dairy products.
4. A Quality Multivitamin—When You Need It
You don't necessarily need a cabinet full of supplements to support your health.
Ideally, most of your vitamins and minerals should come from a varied, nutrient-rich diet. However, a multivitamin can sometimes help fill nutritional gaps—especially if dietary restrictions, food allergies, or other factors make it difficult to consistently meet your needs through food alone.
Before adding a new supplement, it's always a good idea to talk with your healthcare provider about what's appropriate for you.
Don't Forget the Basics
Supplements are only one small piece of immune health. Some of the most effective ways to support your body this fall don't come in a bottle.
Prioritize consistent sleep, regular movement, nutritious foods, hydration, stress management, and time outside when you can. Staying up to date on recommended vaccinations and practicing good hand hygiene can also help reduce your risk of seasonal illnesses.
Take Care of Your Body This Fall
Fall is a great time to get back into healthy routines before the busy holiday season arrives. Focus on the basics, make sure you're getting the nutrients your body needs, and think of supplements as just that—something that supplements an already healthy lifestyle.
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Sources:
- National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Immune Function and Infectious Diseases.
- National Institutes of Health, Office of Dietary Supplements. Vitamin C Fact Sheet for Consumers.
- National Institutes of Health, Office of Dietary Supplements. Zinc Fact Sheet for Consumers.
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