At this time of year it can feel as though everyone you come into contact with is suffering with some sort of bug. The good news is that you can protect yourself by boosting your levels of immune-essential nutrients, needed for helping your body defend itself against infection. Here are five immune boosting tips.





An estimated 70-80% of our body’s immune system is in the gut in the form of beneficial probiotic bacteria. You can find probiotics in fermented soya products such as miso and tempeh. Try adding Clearsprings Brown Rice Miso to soups, stews, bean dishes and sauces to enhance flavour and give your gut a beneficial bacteria boost. For a therapeutic dose, supplement with a good quality probiotic such as Symprove.



Vitamin C is possibly the most well known immune system nutrient. It is essential for healthy immunity and low levels have been shown to leave us more susceptible to infections. As well as oranges many other fruits and vegetables provide generous amounts. Peppers, dark green leafy vegetables, broccoli, tomatoes and berries are all good sources. Top up your levels with a supplement like BioCare’s Vitamin C Rosehip Complex.



Vitamin D is an essential immune nutrient but also one of the most common nutrient deficiencies in Britain. Sunlight is our primary source of vitamin D so getting out in the daylight is important. Evidence suggests that about 10 to 15 minutes daily sun exposure is enough for most lighter-skinned people but during darker months we can’t rely on sun exposure alone. The government now advises that we all supplement vitamin D during autumn and winter. I recommend the BetterYou range of vitamin D spray supplements.



Zinc is known to play an essential role in the immune system and zinc deficient people have an increased susceptibility to a variety of infections. Zinc is required to heal wounds and fight infections so aim to get the recommended minimum of 15mg per day. Boost your intake with zinc rich foods including organic red meat, fish, eggs, beans and nuts. If you think you could benefit from a supplement, I recommend Viridian’s Balanced Zinc Complex.



My go-to supplement if I feel as though I am coming down with something is UnBEElievable Health Bee Prepared Max Strength. It contains therapeutic levels of immune supporting nutrients. The formulation includes bee propolis, black elderberry, olive leaf, beta glucans and other natural ingredients not normally found in our diet.


Recommended supplements can be purchased from the Natural Dispensary using our discount code PEARSON10. If you feel as though you could do with some additional support in optimising your immune health, or your general health and well being, please do get in touch.

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