Immunity
A strong immune system depends on sleep, food and a few key nutrients. This page brings together supplements commonly used to support immunity: vitamin C, zinc, vitamin D, probiotics and immune formulas for children. For single nutrients in higher doses, see our vitamins and minerals.
Immunity: frequently asked questions
Which supplement should I start with for immunity?
Start with what you are most likely missing: vitamin D if you get little sun, vitamin C if you eat few fruits, or zinc. A multivitamin covers all three at basic levels.
Should I take immunity supplements only in winter?
You can use them all year, but many people focus on vitamin C, D and zinc during winter and seasonal changes, when colds are more common.
Can probiotics support immunity?
Much of the immune system sits in the gut, so a prebiotic and probiotic can support your natural defences alongside a balanced diet.
Is it safe to take vitamin C and zinc every day?
Yes, at the label amounts. Very high zinc taken for a long time can lower copper levels, so avoid stacking several zinc products.
Which immunity supplement should you take?
- Vitamin C is the classic daily choice, especially in winter; read our vitamin C guide.
- Zinc supports immune cells and is easy to fall short on with a vegetarian diet; see zinc for immunity in Nepal.
- Vitamin D is often low in people who spend most of the day indoors; see the vitamin D guide.
- Probiotics support the gut, where much of the immune system lives; see gut and digestion.
For children, choose an immune gummy from our kids supplements. A daily multivitamin is a simple way to cover several of these at once.