When coughs and colds start doing the rounds at school, or winter bugs seem harder to shake than they once were, it’s natural to think more carefully about immunity. A busy lifestyle, changing seasons and getting older can all place extra demands on the immune system. Supporting your body with the right immunity vitamins and minerals can help keep your natural defences working effectively - helping you stay well all year round.
Each of the vitamins and minerals below plays a slightly different role, but together they help support a balanced, effective immune response.
“Nutrients such as Selenium, Zinc and Vitamins A, C, E and D are especially important for immunity because they support immune cell function, antioxidant protection and immune regulation.”
- Vicky, Wassen Nutritionist
The key vitamins and minerals your body needs for immunity
Selenium – protecting immune cells from oxidative stress
Selenium is a vital trace mineral that contributes to the normal function of the immune system and helps keep immune cells working as they should.
Inside the body, selenium is used to form proteins known as selenoproteins, which help regulate immune and inflammatory responses.[1] These proteins also protect immune cells from oxidative stress caused by free radicals - something that naturally increases when your immune system is fighting off infections. This protective role helps immune cells stay effective during times of increased demand.
Good food sources of selenium include:
Brazil nuts, fish, seafood, eggs and wholegrains.
Zinc – essential for immune response and cell development
Zinc is essential for a healthy immune response and helps the body react effectively when it encounters germs.
It supports the development and communication of immune cells that are central to immune defence. Zinc also helps maintain physical barriers such as the skin, which act as the body’s first line of protection against pathogens.[2]
Good food sources of zinc include:
Shellfish, red meat, pumpkin seeds, nuts, seeds and wholegrains.
Vitamin A – supporting the body’s first line of defence
Vitamin A plays an important role in maintaining healthy skin and mucous membranes, which form the body’s first barrier against germs entering the body.
It also supports immune cells involved in recognising and responding to infections, helping the immune system react efficiently when challenged.[3] This makes vitamin A especially important for maintaining everyday immune resilience.
Good food sources of vitamin A include:
Carrots, sweet potatoes, spinach, kale and liver.
Vitamin C – supporting immune cell activity
Vitamin C is one of the most well-known immunity vitamins and supports several aspects of immune function.
It is needed for the production and activity of white blood cells, which help the body defend against bacteria, viruses and other pathogens. Vitamin C also supports immune cell activity and helps protect immune cells from oxidative stress.[4]
In addition, vitamin C contributes to reduced tiredness and fatigue - which can be particularly helpful when your immune system is working hard.
Good food sources of vitamin C include:
Citrus fruits, strawberries, kiwi, peppers and broccoli.
Vitamin E – antioxidant support for immune health
Vitamin E helps protect cells from oxidative stress, which can increase when the immune system is active.
By helping to neutralise free radicals, vitamin E supports the normal function of immune cells. It also plays a role in communication between immune cells, which is essential for an effective immune response.
Good food sources of vitamin E include:
Almonds, sunflower seeds and hazelnuts.
Vitamin D – regulating immune function
Vitamin D contributes to the normal function of the immune system by supporting immune cell regulation and activation.[6]
Low vitamin D levels are common in the UK, particularly during autumn and winter when sunlight exposure is limited. For this reason, vitamin D is one of the most important immunity vitamins to consider during the colder months. The NHS advises supplementing with 10μg of vitamin D per day during winter.[7]
Good food sources of vitamin D include:
Oily fish, egg yolks, fortified foods and sunlight exposure.
Why a combined approach to immunity matters
The immune system is extremely complex and relies on many nutrients working together. Selenium and zinc support immune cell function, while vitamins A, C, E and D contribute to immune defence and antioxidant protection. This combined approach is often more effective than focusing on a single nutrient alone, especially when life or diet makes consistency difficult.
Supporting immunity with an immune boosting supplement
Even with a balanced diet, it can be difficult to meet optimal intake levels of all key immune boosting vitamins and minerals every day. A well-formulated immunity supplement can offer extra support, particularly during busy periods and the winter months.
Wassen Selenium ACE+D brings together selenium, zinc and vitamins A, C, E and D in one carefully balanced formula to support immune function and antioxidant protection. It's a simple, convenient and science-backed way to support your daily immune health.
References:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC3277928/
[2] https://www.sciencedirect.com/science/article/pii/S0002916523006251
[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC6162863/
[4] https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC6266234/
[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/
[7] https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/