TLDR
- Your immune system is influenced by sleep, nutrition, movement, gut health and stress.
- Nutrients such as vitamin C, vitamin D, zinc, B vitamins, omega-3s and probiotics are commonly used to support immune function.
- Seasonal changes, including hotter or colder months, can shift habits that affect immune resilience.
Understanding your immune system
Your immune system is a complex network of cells and tissues that helps protect you from everyday exposures. It works continuously in the background, adjusting to changes in sleep, stress, nutrition and your environment.
When it’s supported, you often don’t notice it at all. It’s usually when you feel run-down or fatigued that you begin to notice your body working harder.
Everyday factors that may influence immune resilience
Stress
Ongoing stress may affect the body’s natural defence pathways. Many people notice signs like irritability, changes in appetite, difficulty sleeping or lower energy.
Sleep
Adults typically need 7–9 hours of sleep. During sleep, your body produces proteins involved in immune responses. Poor sleep can reduce this process.
Movement
Regular movement supports circulation, energy, mood and immune function. Even short daily walks can help maintain overall well-being.
Nutrition
A varied diet rich in fruits, vegetables, whole grains, healthy fats and lean protein provides antioxidant and micronutrient support. Hydration also plays a role, especially as the weather warms up.
Nutrients commonly used to support immune health
Vitamin C
Vitamin C supports immune system function, collagen formation and antioxidant activity. Because the body doesn’t store it, consistent intake from food or supplements is helpful.
Vitamin D3
Vitamin D plays a role in immune regulation and general well-being. Levels can fluctuate across the year with changes in sun exposure, so supplementation is commonly used when sunlight is limited.
Zinc
Zinc supports immune cell function and helps maintain a healthy gut lining. Foods such as meat, eggs, nuts, legumes and seeds provide natural dietary sources.
Activated B Vitamins
B vitamins support energy production and normal immune cell activity. Vitamin B12 may be harder to obtain or absorb for some people, especially older adults or those with lower intake of animal products.
Omega-3
Omega-3 fatty acids support immune balance and cell membrane health. They’re commonly used when dietary intake of oily fish is low.
Probiotics
Around 70% of the immune system is influenced by the gut. Probiotics help support microbial balance and gut lining integrity, contributing to overall immune health.
Echinacea
Echinacea is traditionally used to support immune function during seasonal change. It contains plant compounds that may help maintain the body’s natural defences.
A simple year-round immune routine
Whether it’s summer, winter or somewhere in between, these foundations matter:
- Prioritise sleep and incorporate a wind-down, evening routine (i.e switch off TV and phone use 1 hr before bed)
- Eat a colourful, varied diet with plenty of plants
- Include daily movement, even gentle activity
- Manage stress with realistic, supportive habits
- Include immune-supporting nutrients where needed
The bottom line
Your immune system works best when supported with balanced habits and targeted nutrients. Small, consistent changes often make the biggest difference.
Vitable makes it simple to personalise a daily routine with nutrients like vitamin C, vitamin D, zinc, probiotics and more. Vitable can help you get started - take the quiz today.
Last updated November 2025
