Which Nutrients Strengthen Your Immune System—Beyond Vitamin C

The immune system’s job is to protect the body from harmful influences like pathogens, toxins, or harmful cell changes. To do this, it relies on a complex network of defence mechanisms. For the immune system to function at its best, it needs a variety of nutrients. Here’s a look at the key nutrients that support your immune system and how you can help it stay strong.

The Basics: How Does the Immune System Work?

The human immune system is highly complex and includes:

• Organs (e.g., mucous membranes, bone marrow, and tonsils)
• Cell types (e.g., “scavenger” cells and “killer” cells)
• Proteins (mainly antibodies)

The components of the immune system detect harmful substances and fight them through a variety of mechanisms.

Generally, the immune system is divided into the innate and the adaptive immune responses. The innate immune system, which is present from birth, provides a rapid, general response to invaders. While it can quickly identify and eliminate harmful organisms, its non-specific approach has limited effectiveness.

When the innate immune system reaches its limits, the adaptive immune system takes over. This highly specific defence targets known pathogens with precision – but it only works when the invader has been encountered before. The adaptive immune system “learns” by building a memory, allowing it to respond more effectively to familiar threats in the future.

Through this dual approach, the immune system defends the body against pathogens like bacteria, viruses, parasites, and fungi, neutralises environmental toxins, and targets harmful cells like cancer cells. If the immune system is compromised, the body becomes more susceptible to illness.

How Does Nutrition Impact the Immune System?

The immune system’s interlinked mechanisms make it hard to isolate individual factors, but it’s well established that diet significantly affects immune function.

Both general nutritional status – including undernutrition and overnutrition – and deficiencies in specific nutrients can negatively impact the immune system. Key nutrients required by the immune system include:

• Proteins (especially essential amino acids)
• Fats (particularly unsaturated fatty acids)
• Calories in general

The body uses these nutrients to produce immune cells and antibodies, which require significant energy and amino acids. Deficiencies, whether from general undernutrition or an eating disorder, can weaken the immune system, making the body more vulnerable to infections.

Unsaturated fatty acids also play a role in immune responses, helping build cell structures and inflammation mediators. Examples include polyunsaturated fatty acids like linoleic acid and alpha-linolenic acid.

Deficiencies in specific vitamins and minerals can also weaken immune function. Key micronutrients for the immune system include:

• Vitamin A and Beta-Carotene: Essential for mucous membrane resilience and immune cell formation.
• B Vitamins (B6, B12, Folic Acid): Involved in metabolic processes crucial for immune cells, antibodies, and the lymphatic system.
• Vitamin C: Supports immune cell development and function through various processes.
• Vitamin E: Acts as an antioxidant, protecting cells from free radical damage.
• Zinc: Vital for immune cell function, the lymphatic system, and intestinal lining.
• Iron: Crucial for immune cells, the lymphatic system, and antibody production.
• Selenium: An antioxidant that shields immune cells from damage by defensive mechanisms.
• Copper: Supports immune cell function.
• Vitamin D: Strengthens mucous membranes and stimulates immune-defending agents. Uniquely, it’s obtained from food and synthesised through sun exposure.

A lack of these micronutrients can weaken the immune system, raising the risk of illness. Sufficient intake, especially of vitamins and minerals, is essential. Foods rich in these micronutrients – such as fresh fruits and vegetables, seeds and nuts, whole grains, legumes, and fish – can support immune defence and strengthen a nutrient-depleted immune system.

How Important Is Gut Health for the Immune System?

In addition to traditional immune organs like bone marrow and the lymphatic system, the gut – particularly the gut microbiome – plays a vital role in immune function.

The gut microbiome consists of all the microorganisms living in the intestines, including millions of bacteria, fungi, and yeasts, unique to each person. A healthy gut microbiome aids digestion, nutrient production, and detoxification and can regulate the immune system.

The beneficial microorganisms in the gut can crowd out harmful bacteria, influence immune cell development both inside and outside the gut, and support antibody production. Beneficial gut bacteria include Bifidobacteria, Lactobacilli, and Enterococci.

The composition and function of the gut microbiome are also influenced by diet. Fibre, such as inulin, positively affects gut health by providing essential nutrients to gut bacteria. Fibre-rich foods are known as prebiotics. Probiotics, on the other hand, contain live beneficial bacteria, like Lactobacilli from yoghurt or kimchi, which may benefit the gut if they reach it alive.

By following a balanced diet, you can provide all the micronutrients, fibre, fats, and proteins needed for a healthy immune system. Supplements can support your nutritional intake as well.

To give your immune system the best possible support, make sure to supply your body daily with all essential micronutrients and fibre. Vitamins and minerals are crucial not only for a healthy immune system but also for a well-functioning energy metabolism. Healthy habits can help you take care of yourself and your health every day.