Winter increases our risk of getting sick, so how can we stay as healthy as possible? What does the immune system need to stay strong and keep us fighting fit through the colder months?
Our immune system is a remarkable and complex network made up of many interconnected parts, including:
Immune Cell Surveillance
An army of immune cells constantly patrols the body, searching for signs of trouble. When they detect something unusual, they trigger a response that sends defense cells to the affected area to fight off winter bugs. At the same time, the body ramps up production of more immune cells, preparing for a potential battle.
Physical Barriers
This includes the protective linings of our respiratory system, gut, and skin, which act as physical barriers to prevent harmful bugs from entering the body. The respiratory and gut linings are also lined with tiny hairs that help sweep out debris and pathogens. Additionally, these cells secrete defensive substances like mucus, which traps bacteria and supports the body’s first line of defense.
Learnt Immunity
Part of our immune system is equipped with pre-programmed responses that target specific illnesses. These responses develop through past exposure to infections, inherited genes, and vaccinations. They’re trained to recognize particular diseases and have dedicated mechanisms in place to respond effectively.
What does our immune system need to function at its best?
Like any defense system, our immunity needs the right building blocks - so what helps strengthen it? While many vitamins and minerals support overall health, a few key nutrients are especially vital for a well-functioning immune system.
Key vitamins for our immune system include:
Vitamin C
Vitamin C is the nutrient most commonly linked to winter wellness - and for good reason. It plays a vital role in collagen production, which helps build and repair the body’s physical barriers like skin and mucous membranes. It’s also essential for the formation and function of white blood cells, our immune system’s surveillance team. Because of this, vitamin C is quickly depleted when we’re sick, making it important to replenish our levels to support a strong immune response.
As the lungs’ primary antioxidant, vitamin C helps protect respiratory tissues from damage caused by invading pathogens. It also supports the production of stress hormones like adrenaline, meaning our need for vitamin C increases during periods of high stress. This may explain why we often fall ill after particularly busy or demanding times.
Looking for a powerhouse winter wellness combo? Try our Vitamin C+ with zinc, elderberry and vitamin D – a synergistic blend to support your immune system when it needs it most.
For daily support during the winter months use Super Family C for all of the family 4yrs+.
When you need an urgent high-dose top-up when sick use Hi-Dose Vit C for fast support.
Do you want a vitamin C solution that is gentle on your stomach and premium quality? Vitamin C & Quercetin Liposomal taste great, absorbs easily and has the added benefits of quercetin that work synergistically with vitamin C for immune health.
Vitamin A
Vitamin A is essential for maintaining strong, healthy linings in the respiratory tract and gut, as well as for producing the protective mucus they secrete. It also plays a crucial role in the development and function of the immune system, supporting white blood cell activity and the responses of our adaptive immunity. A deficiency in vitamin A can increase susceptibility to infections and may lead to dry skin, dry eyes, and impaired night vision.
You can find vitamin A naturally in orange and red fruits and vegetables, egg yolks, oily fish and butter. Daily vitamin A support can be found in Viractive Complete, along with zinc and vitamin C for full winter support.
Zinc
Zinc is a vital mineral found throughout our physical barriers, including the skin and the mucous membranes lining the body. It’s present in respiratory secretions and on the surfaces of the lungs and throat, where its antimicrobial properties serve as a key part of the body's first line of defense. Zinc also plays a crucial role in the production and function of immune cells.
It’s involved in our sense of taste and smell - so fussy eaters may be at risk of deficiency. White spots on the nails can also be a sign that zinc levels are low.
Zinc-rich foods include meat, fish, seafood, and sea vegetables. Plant-based sources include nuts, legumes, whole grains, miso, tofu, brewer’s yeast, mushrooms, green beans, seeds (like pumpkin and sesame), leafy greens, and avocado.
You can support family zinc levels using Clinicians Zinc Oral Drops. These have variable drop dosing making them suitable for all family members 1yr+.
Vitamin D
Recent research shows that vitamin D deficiency can significantly increase our vulnerability to illness. While the body primarily produces vitamin D through sun exposure, levels often drop during the winter months—especially in the South Island of New Zealand, where sunlight is limited. Additionally, our well-established sunscreen habits, though important for skin protection, can further reduce the body’s ability to produce sufficient vitamin D.
Certain foods are good sources of vitamin D, including eggs, oily fish such as salmon and mackerel, and fortified products like milk and cheese. You can also top up family vitamin D levels using Vitamin D liposomal liquid or Sunshine Vitamin D chewable tablets, which is suitable for all family members 3yrs+.
Who might need extra immune support?
At times, we may find ourselves feeling run down and in need of extra support to stay well. However, certain groups may be more in need of immune support than others, including:
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Those with diets low in fresh fruits and vegetables, which can lead to nutrient deficiencies.
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Older adults, who tend to be more vulnerable - particularly when it comes to respiratory health.
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Smokers and vapers, as these habits can reduce vitamin C levels.
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People taking certain medications, which may interfere with nutrient absorption or deplete specific vitamins and minerals.
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Families with young children starting daycare or school, who are exposed to a wide range of new germs as their immune systems develop.
What else can we do to stay well?
- Stay hydrated – Water is essential for producing the mucus that lines and protects our physical barriers.
- Eat a variety of seasonal fruits and vegetables - Nature offers an abundance of nutrient-rich foods during winter, such as broccoli, carrots, citrus fruits, persimmons, tamarillos, and kiwifruit, all packed with vitamins and minerals that support immunity.
- Support your gut health - A healthy gut is key to a well-functioning immune system. Beneficial bacteria play a crucial role, so boost your intake of probiotics and include more fermented foods in your diet. For children, try Kid's Immune Support powder to help nurture their developing immune systems.
- Use respiratory herbs - For those with weaker lungs, daily use of respiratory herbs can help keep airways clear. Herbs such as ivy leaf, elecampane, elderberry, and pelargonium may offer support.
- Get outside daily – Just 10 minutes of sun exposure each day can help maintain healthy vitamin D levels, even in winter.
If you would like more personalised advice on how to keep yourself or your family well this winter, book one of our 15-minute free naturopath chats.
