Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Best Vitamin Supplements for Immune Support in Australia (And Why Seasonal Changes Matter)
Seasonal weather changes can place additional stress on the immune system. Nutrients such as vitamin D, zinc, vitamin C and B vitamins are commonly used to support normal immune function.
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5 Ways to Support Your Immunity this Winter
Practical tips to strengthen your immune system and stay well through the colder months.
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How to support your immune system year-round
Supplements to keep your immune system strong all year round
Learn moreTop tips for boosting immunity with exercise
The immune system contains organs, cells, and antibodies, that help our body fight illnesses. We need to balance our lifestyle, diet, and well-being to keep our immune system actively protecting us from infections. Lucky for us, exercise and immunity are connected - let's find out how.
Learn moreHow does stress affect the immune system? We explain
How does stress compromise your body and mind? Here's a piece to learn more about what stress may be doing to you.The body's stress response activates in the face of a perceived or actual threat. The hypothalamus, a small region in the brain, sets off an alarm system and activates a series of processes that end up releasing adrenaline and cortisol hormones (1).While the process is usually self-limiting, some people experience prolonged activation of the stress response (1). Over time, chronic stress can take a heavy toll on the mind and body, making you more susceptible to diseases (1).How does stress affect the immune system?How and why does stress affect the immune system? Read on.It increases inflammationWhen you're under stress, your body produces a surge of hormones, including cortisol. Also known as the stress hormone, cortisol limits certain functions that might not be essential in a fight-or-flight situation (2). Examples of these possibly “non-essential” processes during stressful situations are the digestive, reproductive, and growth functions. Cortisol also alters the immune system response (2). In short spurts, cortisol can boost your immunity by limiting inflammation (2). But over time, your body may start getting used to having too much cortisol in the bloodstream, paving the way for more inflammation. In the long run, sustained and excessive inflammation can overexert your immune system, leaving you vulnerable to health threats (2).It increases vulnerability to immune disordersLong-term stress and the immune system are also connected because stress increases the risk of various diseases. Chronic or long-term inflammation can contribute to the development of immune disorders (2), namely: Arthritis Fibromyalgia Lupus Psoriasis Inflammatory bowel disease It decreases lymphocytesStress affects the immune system as it decreases lymphocyte levels leaving your body defenceless to fight off infections.Stress tends to decrease lymphocytes, a type of white blood cell that wards off threats and fights off infections (2). When you have lower lymphocytes, you face a greater risk of developing diseases.Fortunately, you can make positive choices to improve immunity. By eating a balanced diet, working out frequently, getting enough sleep, drinking plenty of fluids, and ditching unhealthy habits, you can strengthen your immune system. Managing your stress levels may also help support immune health.Tips for stress reliefWhat can you do to decrease stress? Reducing your stress levels can support a healthier immune system response.Talk to someone about how you feel (6)Expressing feelings of stress with someone else may help lower cortisol levels. You may speak with a trusted family member or friend, or a mental health professional. Get some sleep (6)Making sure you get about eight hours of sleep, can help your body recover from the day's stresses. It also helps to go to bed around the same time every day, and to remove distractions that might prevent you from getting sleep, such as gadgets or drinking caffeine.Meditation (6)Meditation is a good way to center oneself and address symptoms of stress. Deep breathing. Taking just a few minutes to breathe deeply may help lessen the production of stress hormones, and lower one's blood pressure.SupplementationYou may also consider mineral and vitamin supplements to optimize the effects of your healthy choices, including:ZincZinc supports the immune system in several ways (3). It also plays an important role in the development and normal function of some immune system cells, like the neutrophils and natural killer cells. IronLike zinc, iron also contributes to immune function. Doctors have found that iron can have a direct effect on the growth and virulence of microbial pathogens (4). It has been reported that iron deficiency may be associated with increased susceptibility to infection in humans and animals (4). *Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin has powerful antioxidant and anti-inflammatory properties that may contribute to immune system function (7).AshwagandhaAshwagandha increases a person's endurance to fatigue and calms the mind during stressful situations (8).Probiotics SBSome strains of probiotics have been found to be able to modulate the immune system (9). B complexStudies suggest that vitamin B deficiency may affect certain immune processes, indicating the biological role of these vitamins in fighting infection (10).Vitamin CVitamin C or ascorbic acid is one of the best-known vitamins for immune function. This key vitamin improves white blood cell production and enhances the cellular function of the immune system (11). Vitamin DVitamin D has been shown to modulate innate and adaptive immune responses. Doctors are studying the beneficial effects of vitamin D supplements for deficient individuals with autoimmune disorders (5).Vitamin B12Vitamin B12 acts as an immunomodulator for cellular immunity. An immunomodulator is a substance that modifies the immune system response in a beneficial way (12). Fish oilFish oil contains omega-3, which reduces the risk of cardiovascular disease and stroke. It lowers triglyceride levels (13).BiotinBiotin is a water-soluble vitamin that can provide unique support to the immune system. Studies show that biotin deficiency may be linked to immune cell function (14).If you're looking into vitamin and mineral supplements to boost immunity during stressful situations, Vitable got you covered. Our subscription vitamins are highly customizable to cater to your health needs and goals. Mix and match to have your vitamin packs in Australia. Our vitamin delivery service also ensures you get your custom supplements on time!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. Chronic stress puts your health at risk. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 Cleveland Clinic. (2017). What Happens When Your Immune System Gets Stressed Out? https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out/ National Institutes of Health. (1998). Zinc and immune function: the biological basis of altered resistance to infection. https://pubmed.ncbi.nlm.nih.gov/9701160/ National Institutes of Health. (2010). Iron and immunity: immunological consequences of iron deficiency and overload. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173740/ National Institutes of Health. (2012). Vitamin D and the Immune System. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ UC San Diego. (2020). https://extension.ucsd.edu/news-and-events/extension-blog/March-2020/7-Ways-to-Master-Stress-and-Boost-Your-Immunity Vitable. Astaxanthin. (n.d.). https://research.get.vitable.com.au/astaxanthin Vitable. Ashwagandha Plus. (n.d.) https://research.get.vitable.com.au/ashwagandha-plus Vitable. Probiotics. (n.d.) https://research.get.vitable.com.au/probiotics Vitable. B Complex. (n.d.) https://research.get.vitable.com.au/b-complex Vitable. Vitamin C Plus. (n.d.) https://research.get.vitable.com.au/vitamin-c-plus Vitable. Vitamin B12. (n.d.) https://research.get.vitable.com.au/vitamin-b12 Vitable. Fish Oil. (n.d.) https://research.get.vitable.com.au/fish-oil Vitable. Biotin. (n.d.) https://research.get.vitable.com.au/biotin
Learn moreThe Best Vitamins & Supplements to Boost Immunity In Winter
Think of our immunity as an army of anti-viral agents. The colder months of the year can make our immune system work harder because these agents are occupied in keeping us free from infections. During winter, viruses like the flu and the common cold spread more quickly, and the infections they cause are more likely to reoccur. Cold temperatures also encourage more people to stay indoors—putting them in close contact with potentially sick individuals. Many of us also engage in significantly less exercise needed to strengthen immunity during this demanding period.Being concerned about winter immunity is all too common among many Australians. A simple yet effective way to address the issue is by making sure you get the nutrients you need to boost your immunity.Supplement subscription and vitamin packs to support winter immunityGetting the right food from a proper diet, rest, and exercise are the primary ways to boost our immune system, but modern lifestyles may not allow us to get enough of all three. Enter the benefits of exploring a supplement subscription that provides you with vitamin packs that are tailored to your unique health needs.When taken alongside a healthy diet, supplements can help increase the intake of important nutrients needed during the wintertime. The following are mineral and vitamin supplements that you can consider to improve your immunity this winter and all-year round:Zinc with copperZinc and copper are key minerals essential to our health. As the body does not produce them naturally, the only ways to get enough of them is by eating a zinc and copper-dense diet, or through appropriate supplementation. Vitable Australia's supplement subscription offers a zinc with copper combination, as zinc reduces the amount of copper your body absorbs. This makes it important to take enough copper as well when taking zinc supplements to avoid a copper deficiency (1).Together, zinc and copper support immune system health. Studies have found that low levels of zinc may increase your risk of infections (9), such as the ones that become rampant during winter.IronIron, also an essential mineral, is best consumed through a healthy diet or supplementation. A supplement subscription may come in handy for those with dietary or lifestyle restrictions that do not allow them to eat meats, a rich source of iron.Iron supports healthy immune system function by assisting in the production of white blood cells, whose main function is to combat diseases and infections (2).*Iron should only be taken if prescribed by your doctor.AstaxanthinAstaxanthin is a carotenoid that gives many foods their reddish pigment (such as in shrimp, crab, and meats). It supports immune system function and allows the body to perform some of its most crucial functions (3).AshwagandhaThis wonder herb is frequently taken as tea. Its therapeutic benefits include maintaining immune system health (4). Mild in flavour but incredibly beneficial to our health, ashwagandha tea or in this case supplements, make a great addition to your diet or vitamin packs.Probiotics SBWe associate probiotics with gut health most frequently, but Vitable Australia's Probiotics SB supplement does much more for our health. This is because certain probiotic strains aid in modulating the immune system (10).Vitamin B complexIncluding vitamin B complex into your routine can help maintain the levels of nutrients in the body, thus ensuring you have sufficient amounts needed. This can directly impact the body's auto-immune response (5). Vitamin B complex helps maintain and support healthy immune system function.Vitamin CVitamin C is a stronghold of immune system protection in the wintertime. An essential vitamin for good health all year round, vitamin C plays a role in the production and function of white blood cells, an integral part of the immune system (11). It is also known to provide your body with adequate support for healthy immune system function.Vitamin DThe best way to get our daily dose of vitamin D is through healthy sun exposure. However, the winter time limits this and therefore, possibly making us prone to a vitamin D deficiency that could compromise our immune system's ability to respond properly (7). This is due to the vitamin's role in healthy immune system responses (12).Vitamin B12Vitamin B12 is crucial in maintaining healthy immune system function. It helps facilitate the production of immune cells (13). Otherwise known as cobalamin, vitamin B12 is found in many animal products including meats and organs, but can be taken as a part of a supplement subscription.Fish oilA study on infants showed that fish oil can help modulate immune function and responses (8), which reveals how this supplement supports healthy immune system function.BiotinThough lauded as a beauty supplement, biotin has become a popular addition to a comprehensive supplement subscription for its ability to support and maintain healthy immune system function. Biotin plays a role in the function of immune cells. A deficiency of this vitamin may also enhance inflammation (14).A good supplement subscription coupled with proper rest, exercise, and diet can really go a long way to help our immune system last through the winter months. Luckily, Vitable vitamins can help without us ever having to leave our homes through its vitamin delivery services. Our vitamin subscription of the best vitamin packs and personalised supplements means that we can boost and protect our bodies while staying warm in the comfort of our own homes.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Zinc (n..d), Accessed October 11, 2021 from https://www.mountsinai.org/health-library/supplement/zinc Herbs and Natural Supplements (2015), Accessed October 9, 2021 from https://www.elsevier.com/books/herbs-and-natural-supplements-2-volume-set/braun/978-0-7295-5384-1 Astaxanthin, a Carotenoid, Stimulates Immune Response by Enhancing IFN-y and IL-2 Secretion in Primary Cultured Lymphocytes in Vitro and ex Vivo (2016), Accessed October 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4730289/ Clinical Research Supports Effectiveness of Ashwagandha to Boost Body's Immunity (2008), Accessed October 9, 2021 from https://nunm.edu/2008/08/clinical-research-supports-effectiveness-of-ashwagandha-to-boost-bodys-immunity/ Understanding Nutrition: Australian and New Zealand Edition (2017), Accessed October 9, 2021 from https://books.google.com.ph/books/about/Understanding_Nutrition_Australian_and_N.html?id=43lGDwAAQBAJ&redir_esc=y Vitamin C (n.d.) Accessed October 9, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-C Vitamin D (n.d.), Accessed October 9, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-D Fish Oil Supplementation Modulates Immune Function in Healthy Infants (2007), Accessed October 9, 2021 from https://pubmed.ncbi.nlm.nih.gov/17374672/ https://ods.od.nih.gov/factsheets/Zinc-Consumer/ Probiotics (n.d.) Accessed October 16, 2021 from https://research.get.vitable.com.au/probiotics Vitamin C Plus (n.d.) Accessed October 16, 2021 from https://research.get.vitable.com.au/vitamin-c-plus Vitamin D and the Immune System (August 2011) Accessed October 16, 201 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/ Vitamin B12, Folic Acid, and the Immune System (July 2019) Accessed October 16, 2021 from https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6 Biotic (n.d.) Accessed October 16, 2021 from https://research.get.vitable.com.au/biotin
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Adaptogens for stress and immunity: how do they actually work?
Stress has become an unavoidable part of modern life, impacting our mental and physical well-being. From work pressures to lifestyle demands, prolonged stress can weaken the immune system, disrupt sleep, and contribute to anxiety, fatigue, and hormonal imbalances.
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Top 4 nutrients to support a strong immune system this season
Your immune system is your body's defence made up of organs and cells that work together to protect your body against foreign invaders. Here are the top 4 nutrients to help you maintain healthy immune function healthy in preparation for this cold and flu season.
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The immune system's functions & how you can strengthen it
The immune system consists of organs, cells, and chemicals that battle infection. It is the body's first line of defence against harmful entities that enter our body (1). Our immune system consists of the following: White blood cells Antibodies The lymphatic system Spleen Complement system The thymus Bone marrow Each component of the immune system plays a specific part in actively fighting against infections and keeping us healthy.How the immune system worksActive ImmunityDepending on the cause and site of infection, part of the immune system first recognises invader cells that have managed to enter the body. It then communicates this information to all other parts of the system (3).The immune system's frontline is the skin. Our skin resists the quick absorption of water and other substances to protect us from infection. It secretes oil that potentially kills off bacteria that sticks to us as we go on about our day (4).Next in line are the white blood cells. They originate in the bone marrow and can be found in the lymphatic system. They often move around the blood to find any possible infection-causing microbes.When identifying any microbe or foreign cell, the immune system launches an immune attack. Our immune system “remembers” infections it has dealt with before (5), thus protecting us from similar infections should they reoccur. In fact, this explains much of how vaccines work. A vaccine safely injects the body with weakened strains of microbes or harmful proteins. Then, the body recognises the foreign bodies, so that it responds immediately with an attack. The immune system remembers this and can protect us from getting sick in the future.Passive ImmunityPassive immunity is provided when a person is given antibodies to a disease rather than producing them through his or her own immune system.One example is maternal passive immunity. A newborn baby acquires passive immunity from its mother through the placenta to protect the child from illness. An infant continues to receive passive immunity from disease through antibodies found in breast milk.Artificial passive immunity comes from injected antibodies created within a different person or an animal. People may get passive immunity through antibody-containing blood products such as immune globulin.How the immune system adapts to seasonal changesWinter is a demanding season for the body (6). The body tends to adapt in physiological and behavioral ways when it comes to coping with the colder seasons. Due to this, it is possible that the immune system can be compromised when subjected under severely stressful climate conditions (6). Which is why the flu is more common during winter. However, the immune system does its best in battling against infections by working overtime when weather conditions are harsh (6).Top nutrients for immune healthA healthy diet can go a long way in boosting our immune system, especially when it includes fruits, vegetables, and whole grains (7). Each of these items can contribute the right nutrients that your immune system needs to function at its best. Here are examples of those nutrients:Vitamin AVitamin A boosts the production of antibodies that battle foreign cells in the body (8). The best source for vitamin A is through food.There is a certain type of vitamin A in organic foods that can fight inflammation in the body called carotenoids that are mostly found in green vegetables and sweet potatoes (9). Anti-inflammatory retinoids can also be found in milk, shrimp, and eggs.Vitamin CVitamin C is essential in fighting colds and absorbing other nutrients, especially iron. It also plays a role in collagen synthesis, which keeps the skin healthy and glowing (10).Vitamin C is also an antioxidant, helping other antioxidants like vitamin E regenerate more quickly. This process decreases the likelihood of infections in the body (11).Good sources of vitamin C are strawberries, citrus fruits, tomatoes, and broccoli.Vitamin DVitamin D functions more as a hormone than a vitamin. It plays a very unique role in strengthening immune responses—signaling the body to form compounds that boost the immune system (12).Gain Vitamin D by spending time in the morning sun. Even five minutes of exposure can have plenty of benefits (12).The foods rich in vitamin D are limited, but still accessible. Mackerel, sardines, egg yolks, and mushrooms can all provide you with sufficient vitamin D.ZincLong term zinc deficiency can increase production of pro-inflammatory cytokines (chemical messengers in the immune system) which can result in chronic inflammation and lead to the development of some autoimmune diseases.With multiple components that communicate with each other, the immune system is reliant on nutrients and minerals to keep it working effectively and efficiently.Among these is zinc. Not only does zinc benefit in boosting immunity, it also assists the brain's multiple functions, synthesising DNA and proteins in the body (13).Zinc is able to assist neutrophils and macrophages, which are immune cells. It has antiviral properties which help the body in fighting bacteria (13).Good sources of zinc are beef, yogurt, chicken, and cashews.Protect your immune system so it protects youThe immune system is a high-maintenance part of your body that requires constant sustenance and strengthening.Especially in “the new normal”, minerals like vitamins A, C, D and zinc play an important role in shoring up immunity to help you fight infections and remain healthy. Now that you know how to introduce the best benefits for your immune system, why not look to improve other areas of your health too? Get your very own custom supplements with Vitable and pair them up with a healthy lifestyle for maximum benefits. We'll give you the option to put together a mix of these supplements to create a personalised vitamin subscription pack. We'll even take care of the vitamin delivery right to your doorstep in Australia. Learn more about other areas that zinc can help you with, plus other supplements that can benefit in different ways:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. BetterHealth. Immune system explained. BetterHealth. Published 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system . Accessed on 13 August 2021.2. International immunopharmacology. SARS-Cov-2 infection: Response of human immune system and possible implications for the rapid test and treatment. di Mauro, G., Scavone, C., Rafaniello, C., Rossi, F., & Capuano, A. (2020). , 84, 106519. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161502/3. National Center for Biotechnology. How does the immune system work? Institute for Quality and Efficiency in Health Care. Published 23 April 2020 on https://www.ncbi.nlm.nih.gov/books/NBK279364 /. Accessed on 13 August 2021.4. International journal of molecular sciences, 20(8), 1811. The Dynamics of the Skin's Immune System. Nguyen, A. V., & Soulika, A. M. (2019). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515324/ 5. Janeway CA Jr, Travers P, Walport M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New York: Garland Science; 2001. Immunological memory. https://www.ncbi.nlm.nih.gov/books/NBK27158/ 6. National Library of Medicine. Seasonal changes in immune function. R.J. Nelson, G. E. Demas. Published 7 December 1996 on https://pubmed.ncbi.nlm.nih.gov/8987173/ . Accessed on 13 August 2021.7. Childs, Caroline E et al. “Diet and Immune Function.” Nutrients vol. 11,8 1933. 16 Aug. 2019, doi:10.3390/nu110819338. Journal of Clinical Medicine. Role of Vitamin A in the Immune System. Zhiyi Huang, Yu Liu, Guangying Qi, David brand, Song Guo Zheng. Published 6 September 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863. Accessed on 13 August 20219. HealthDirect. Vitamin A. HealthDirect. Published March 2019 on https://www.healthdirect.gov.au. Accessed on 13 August 2021.10. HealthDirect Vitamin C HealthDirect Published March2020 on https://www.healthdirect.gov.au/ . Accessed on 13 August 2021 11. National Center for Biotechnology Vitamin C and Immune Function Anitra Carr, Silvia Maggini Published 3November2017 on https://pubmed.ncbi.nlm.nih.gov/29099763/ . Accessed on 13 August 2021 12. BetterHealth. Vitamin D. BetterHealth. Published 2017 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d. Accessed on 13 August 2021.13. HealthDirect. Vitamins and Minerals. HealthDirect. Published May 2020 on https://www.healthdirect.gov.au/. Accessed on 13 August 2021.
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