Diet, sleep, exercise, and relaxation form the foundation; supplements provide temporary relief (winter, stress), but do not replace a healthy lifestyle.
The most important vitamins for your resistance
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Leesduur: 9 min
Sometimes your immune system needs a little extra support. A flu going around, a few short nights, or simply too much on your mind can really put your defenses to the test.
Fortunately, your body has a powerful defense system: your immune system. It works quietly in the background, keeping everything in balance, as long as it receives the right building blocks.
Just like you, your immune system needs energy and nutrients to function properly. You get these building blocks from healthy foods, rich in vitamins and minerals that support your immune cells.
In this article you will discover which nutrients are important for a strong immune system and how you can obtain them through food or a good supplement.
The most important vitamins for resistance are C, D, A, B6, B12 and folate; iron, zinc, copper and selenium also count.
Recommended doses: vitamin C 75 mg per day (athletes +200 mg); vitamin D 10 µg, for 70+ 20 µg.
Table of contents
Which vitamins are good for your immune system? 1. Vitamin C 2. Folate (vitamin B11) 3. Vitamin A 4. Vitamin B12 5. Vitamin B6 6. Vitamin D Vitamins that indirectly support your immune system Minerals 1. Iron 2. Copper 3. Selenium 4. Zinc Nutrition and lifestyle: The basis for your immune system A supplement to complement your diet Multi Premium
Which vitamins are good for your immune system?
Some vitamins have a direct effect on your immune system. These are literally involved in the functioning of your immune cells or the production of antibodies. (1)
The most important resistance vitamins are:
1. Vitamin C
Vitamin C supports your immune system and helps protect your cells from oxidative stress .
Your body can't store this vitamin. That's why it's important to get enough of it every day.
The recommended daily amount is 75 milligrams per day.
You will find it in:
- Citrus fruits
- Kiwi
- Bell pepper
- Strawberries
- Berries
- Broccoli and Brussels sprouts
Did you know that your body produces more free radicals during intense exercise, and therefore uses more vitamin C? Regular exercisers therefore benefit from an extra 200 milligrams of vitamin C per day, above and beyond the recommended amount. Vitamin C contributes to the normal functioning of the immune system during and after intense physical exertion.
2. Folate (vitamin B11)
Folate contributes to the normal functioning of the immune system.
It supports the production of new cells , including white blood cells that are important for your immune system.
For adults, 300 micrograms per day from food is sufficient, unless you are pregnant or want to become pregnant.
You will mainly find folate in:
- Green leafy vegetables (such as spinach and kale)
- Legumes (lentils, chickpeas)
- Avocado
- Citrus fruit
- Whole grain products
Did you know that folate is the natural form of vitamin B11? Supplements often contain folic acid, the synthetic form that your body can convert into active folates, but this process isn't equally efficient for everyone.
3. Vitamin A
Vitamin A contributes to the normal functioning of the immune system and supports the maintenance of healthy mucous membranes .
This is important because it is your first line of defense against outside influences.
As a man, you need about 800 micrograms of retinol activity equivalents (RAE) per day. For women, that's 680 micrograms of RAE.
Good sources are:
- Orange or dark green vegetables (such as carrots, pumpkin, and kale)
- Liver (don't eat this too often, as your body stores excess vitamin A, and too much of it can be harmful)
- Eggs (especially the yolk)
Did you know that beta-carotene from vegetables is converted into vitamin A in your body? Your body regulates this conversion itself and only produces as much vitamin A as it needs.
4. Vitamin B12
Vitamin B12 contributes to the normal functioning of the immune system. It supports your immune cells so they can do their job normally.
In addition, B12 supports cell energy supply and the maintenance of healthy nerves . This is important because your nervous system and immune system work closely together to keep your body in balance.
B12 also plays a role in the production of new cells , including white blood cells that are part of your immune system.
Recommended amount: 2.8 micrograms per day for adults. Those who don't eat animal products usually need extra B12 from fortified foods or a supplement.
You find it in animal products such as:
- Meat
- Fish
- Eggs
- Dairy
Did you know that a vitamin B12 deficiency often only becomes noticeable after months, because your body can store a supply of it?
5. Vitamin B6
Vitamin B6 contributes to the normal functioning of the immune system and is involved in the production of antibodies .
Your body needs B6 to properly utilize proteins, and antibodies are built from proteins. B6 supports the processes that keep your natural defenses balanced.
As an adult, you need about 1.5 milligrams of vitamin B6 every day.
Be careful with supplements: Excessive intake (more than 25 milligrams per day, long-term) can cause nerve problems. Therefore, stick to the recommended dosage on the packaging.
You will find it in:
- Whole grains
- Bananas
- Potatoes
- Nuts
- Chicken
- Fish
Did you know that vitamin B6 also helps release energy from your food and is also important for your concentration and mood?
6. Vitamin D
Vitamin D has a positive effect on the immune system.
Your immune system consists of various cells, such as macrophages, T cells, and B cells , which together maintain the immune system's balance. Many of these cells have receptors for vitamin D. This allows vitamin D to play a role in regulating their normal activity .
Your body produces vitamin D partly in the skin (under the influence of sunlight), but you can also supplement it through food or supplements.
The guideline for adults is 10 micrograms of vitamin D per day, and for people over 70 years of age 20 micrograms per day.
Good sources are:
- Fatty fish
- Eggs
Did you know that many people in the Netherlands don't get enough sunlight during the winter to get enough vitamin D? Therefore, supplementation is especially recommended for at-risk groups (such as people with dark skin, those aged 70 and over, or those who rarely spend time outdoors). For others, a supplement can be helpful during the darker months, depending on their sun exposure.
Vitamins that indirectly support your immune system
Besides these vitamins, there are also others that have an indirect effect . They don't contribute directly to the immune system, but they do support processes that are important for it.
For example:
- Vitamin E and riboflavin (B2) help protect cells from oxidative stress. This is important because too much oxidative damage can weaken immune cells.
- Niacin (B3) , pantothenic acid (B5) , and biotin (B8) support energy metabolism. And good energy metabolism helps the immune system function efficiently.
So some vitamins work within the immune system itself, while others maintain the conditions in which that system can function properly.
Minerals
Not only vitamins, but also minerals help your immune system function properly. They support the production and protection of cells that defend your body against external influences. (2)
These are the most important ones:
1. Iron
Iron has a positive effect on the immune system, because it helps in the production of red blood cells and supports the transport of oxygen in your body.
This is important for your immune cells, because they need oxygen to function properly.
An iron deficiency can also cause you to get tired more quickly and your immune system to respond more slowly.
Therefore, make sure you get about 16 milligrams of iron daily if you are an adult woman before menopause, and about 11 milligrams if you are a man or have already gone through menopause.
Good sources are:
- Red meat (such as beef or lamb)
- Whole grain products
- Legumes (such as lentils and beans)
- Green leafy vegetables
- Nuts and seeds
Did you know that vitamin C helps your body absorb iron better? A glass of orange juice with a meal does more than you think.
2. Copper
Copper helps the normal functioning of the immune system.
It's a trace element that helps form enzymes that protect your cells from damage. It also supports the activity of white blood cells .
You will find a lot of copper in:
- Nuts and seeds (especially cashews and sunflower seeds)
- Whole grain products
- Crustaceans
- Liver
- Dark chocolate
Did you know that you only need a small amount of copper? The reference intake for adults is around 0.9–1.0 milligrams of copper per day. Too much zinc or iron can actually hinder its absorption, so varying your diet is the best way to maintain that balance.
3. Selenium
Selenium contributes to the normal functioning of the immune system.
This mineral helps protect your cells from oxidative stress and is involved in the production of proteins used by your immune system. Selenium contributes to healthy cooperation between your immune cells.
Recommended amount: Approximately 70 micrograms per day for men and 60 micrograms for women, according to the Nutrition Center.
These foods are rich in selenium:
- Brazil nuts
- Meat and fish
- Eggs
- Whole grains
Did you know that the amount of selenium you consume depends on where your food comes from? In the Netherlands, the soil naturally contains little selenium, meaning grains and vegetables provide less of this mineral.
4. Zinc
Zinc supports your immune system in several ways.
It helps in the production and renewal of immune cells and protects cells against oxidative stress released during immune responses.
Your body can't store zinc, so it's important to get some every day.
The recommended amount for men is 9 milligrams per day and for women 7 milligrams .
You will mainly find zinc in these foods:
- Meat and poultry
- Whole grain products
- Nuts and seeds
- Legumes
- Dairy
Did you know that pumpkin seeds are among the best plant sources of zinc? This is helpful if you eat less meat.
Nutrition and lifestyle: The basis for your immune system
Your immune system works best when your body gets everything it needs:
Enough vitamins, minerals, sleep, exercise and rest.
- A healthy diet forms the foundation. It provides the building blocks your immune system needs to function normally.
- Exercise, sleep and relaxation then help to keep that system in balance, so that it does not react too strongly or too slowly.
If you eat a varied diet, with plenty of vegetables, fruit, whole grains, legumes, nuts, fish and occasionally some meat or eggs, your body usually gets enough nutrients to keep your immune system functioning normally.
A supplement to complement your diet
Supplements can be a practical addition to a healthy lifestyle, especially at times when your body needs some extra support.
Think of the winter months , when you get less sunlight , or periods of stress , fatigue or recovery , when your nutritional intake or absorption is temporarily less than optimal.
However, it's important to remember that supplements don't replace a healthy diet or lifestyle. They only supplement where needed. And, more isn't always better. Too much of certain nutrients can actually throw your immune system out of balance. (3)(4)(5)
Multi Premium
Want to supplement your daily intake of essential vitamins and minerals? Then choose a high-quality multivitamin, like our Multi Premium. It contains vitamins C, D, B6, B12, folate, and zinc, which contribute to the normal functioning of the immune system.
This is what you can expect from Multi Premium:
- Appropriate dosages , tailored to the recommended daily amounts.
- With active forms such as methylcobalamin (B12) and 5-MTHF (folate).
- Free from unnecessary fillers and artificial additives.
- Balanced mineral ratios , such as zinc and copper.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
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- Paulsingh, C. N., Riaz, M. F., Garg, G., Umeano, L., Iftikhar, S., Alhaddad, S. F., & Hamid, P. (2024). Exploring the Impact of Personalized Nutritional Approaches on Metabolism and Immunity: A Systematic Review of Various Nutrients and Dietary Patterns. Cureus. https://doi.org/10.7759/cureus.58553
- Stefanache, A., Lungu, I., Butnariu, I., Calin, G., Gutu, C., Marcu, C., Grierosu, C., Goroftei, E.R.B., Duceac, L., Dabija, M.G., Popa, F., & Damir, D. (2023). Understanding How Minerals Contribute to Optimal Immune Function. Journal Of Immunology Research, 2023, 1–26. https://doi.org/10.1155/2023/3355733
- Stephen, A. I., & Avenell, A. (2006). A systematic review of multivitamin and multimineral supplementation for infection. Journal Of Human Nutrition And Dietetics, 19(3), 179–190. https://doi.org/10.1111/j.1365-277x.2006.00694.x
- Fantacone, M. L., Lowry, M. B., Uesugi, S. L., Michels, A. J., Choi, J., Leonard, S. W., Gombart, S. K., Gombart, J. S., Bobe, G., & Gombart, A. F. (2020). The Effect of a Multivitamin and Mineral Supplement on Immune Function in Healthy Older Adults: A Double-Blind, Randomized, Controlled Trial. Nutrients, 12(8), 2447. https://doi.org/10.3390/nu12082447
