The A-Team of Immune Vitamins
So, when the bugs are biting, which specific nutrients should you consider?
Vitamin C: Your Daily Defender
This is the heavy hitter we all know. Vitamin C is renowned for supporting immune defence and helping you recover faster if you do catch a bug . The key is consistency, as your body doesn’t store it. “Look to have plenty of Vitamin C rich foods EVERYDAY. Your body doesn’t store vitamin C, so daily top ups are required! Keep up for 5+ a day on the fruit/veg front…and more veg too if you can,” advises Turnbull . If your diet is lacking, a supplement can provide that crucial daily top-up.
Vitamin D: The Sunshine Vitamin
This one is non-negotiable, especially during winter. “This has a HUGE impact on your immune system, a lot of kiwis don’t get enough over these winter months!” says Turnbull . With shorter days and more time indoors, our skin produces far less vitamin D. It’s a critical modulator of immune function, and a deficiency can leave you more susceptible to infection. A supplement can be a simple way to mimic the sun’s support .
Zinc: The Immune Cell Activator
Zinc is a mineral superstar when it comes to immune cell function. “Another mineral that is super important for a healthy immune system [that] isn’t stored in the body so needs to be replaced daily,” explains Turnbull . It helps immune cells develop and communicates, acting like a first responder to an infection. Many Australians and New Zealanders, particularly men, may not get enough from their diet alone .
Iron: The Unsung Hero
Often overlooked in the context of immunity, iron is absolutely vital. “This is VITAL for a healthy immune system,” Turnbull states. “It is estimated 1 in 14 women in NZ are low in iron and 8/10 toddlers are short on iron too” . Iron helps carry oxygen to your cells, including those of the immune system, allowing them to function with full strength. If you’re vegetarian, vegan, or feeling persistently tired and run down, it’s worth discussing an iron check with your GP .
Beyond the Basics: Other Immune Allies
While the vitamins above are the core team, other supplements can also offer valuable support. Probiotics, for instance, promote gut health, which is where a huge portion of your immune system actually resides . Omega-3 fatty acids can also help to lower inflammation throughout the body, creating a less hospitable environment for viruses .
Your Action Plan for a Healthy Winter
Staying healthy during virus season is a multi-layered approach. It starts with common sense: practice good hand hygiene, prioritise 7-9 hours of quality sleep, eat a nourishing diet rich in fruits and vegetables, and keep your living spaces well-ventilated .
If you’re feeling unwell, the kindest thing you can do for your colleagues and community is to stay home, rest, and recover .
And when it comes to supplements, remember they are called “supplements” for a reason—they are there to supplement, not replace, a healthy lifestyle. The team at Vogeltown Pharmacy sums it up perfectly: “If you have any questions about flu prevention, immunity support, or which supplements are right for you, come and talk to us. We’re here to help our local community stay healthy, safe, and ready to enjoy everything winter has to offer” .
Important Note: Before you start any new supplement regimen, it’s essential to check with your General Practitioner (GP) or a qualified health professional. They can help you understand what you truly need based on your individual health profile, check for any potential interactions with medications you may be taking, and ensure you’re taking the right type and dose for you .
