Immunity in autumn and winter – how to choose supplements?

In autumn and winter the days are shorter, the weather is cold and grey, and we often feel more tired and run down. We have less energy for outdoor activity and for looking after ourselves naturally. Many people then look for vitamins and minerals to complement their diet. Below we explain which nutrients have authorised claims related to the immune system, which do not, and how to read a label.

This is general information, not medical advice. Food supplements are not a substitute for a varied diet or medical treatment. If you have a chronic condition, are pregnant or breastfeeding, or take medication, talk to your doctor or pharmacist before using supplements.

What is the immune system?

It is a network of cells, tissues and organs that work in the body every day. Part of immunity is innate (for example the skin and mucous membranes) and part is acquired over a lifetime. Diet, sleep, exercise and stress all affect how it works, as does getting vitamins and minerals from food.

How can I look after my immunity in autumn and winter without supplements?

Daily habits are the foundation:

• Sleep: a regular 7–8 hours, a cool and well-ventilated bedroom, and fewer screens in the evening.
• Exercise: even a walk outdoors every day.
• Rest: time to relax, especially when you are under heavy mental strain (stress, a packed schedule, too little sleep) or physical strain (heavy work, intense training).
• A varied diet: vegetables, fruit, wholegrain products, healthy fats and protein.

What are food supplements and when are they worth considering?

Food supplements are foods that complement your daily diet with vitamins, minerals or other nutrients. They are not medicines and do not replace a healthy diet. They are worth considering when your diet is not very varied or when a specialist recommends a particular nutrient. When choosing a product, look at the ingredients, the form and the dose per serving on the label.

Which vitamins and minerals have an authorised immunity claim?

In Great Britain only claims from the official GB Nutrition and Health Claims Register (GB NHC) are allowed. They relate to a nutrient, not to a particular brand, and can be used only when the product contains a significant amount of that nutrient. For the immune system, the GB NHC Register includes, among others:

• Vitamin D contributes to the normal function of the immune system, and to the maintenance of normal bones and muscle function.
• Vitamin C contributes to the normal function of the immune system, to the protection of cells from oxidative stress, and to the reduction of tiredness and fatigue.
• Zinc contributes to the normal function of the immune system and to the protection of cells from oxidative stress.
• Vitamin A, B6, B12, folate, iron, selenium and copper also have claims related to the normal function of the immune system.

What about vitamin E, magnesium and omega-3?

• Vitamin E contributes to the protection of cells from oxidative stress.
• Magnesium contributes to the reduction of tiredness and fatigue and to normal muscle and nervous system function.
• EPA and DHA (omega-3) contribute to the normal function of the heart, at an intake of 250 mg per day.

The GB NHC Register has no authorised claim linking magnesium or omega-3 to immunity, so we do not connect them with immunity.

How do I choose a vitamin D or vitamin C supplement?

Look at:

• the form and dose in one serving (µg or IU for vitamin D, mg for vitamin C),
• the number of servings in the pack, so you can compare the price per month of use,
• additional ingredients (for example vitamin K2 in products with vitamin D3),
• the manufacturer's information on intended use and directions.

Examples from our range: Osavi Vitamin D3 and K2 4000IU, Allnutrition Vitamin D3 2000, Applied Nutrition Vitamin D3 and K2, BioTechUSA Vitamin C 500 and Dorian Yates Vitamin C+.

How do I choose a zinc supplement?

Check the amount of zinc per serving on the label (in mg), its form and the manufacturer's directions. Do not exceed the recommended daily serving. Our range includes Olimp Chela-Zinc, Essensey Zinc 15 mg and Applied Nutrition Zinc.

How do I choose magnesium and omega-3?

With magnesium, compare the form (for example bisglycinate or citrate), the amount of magnesium per serving and the number of capsules per day. With omega-3, check the amount of EPA and DHA per serving, not just the total amount of oil. Examples: Biowen Chelated Magnesium, Osavi Daily Omega liquid, Nordic Naturals Algae Omega for vegans and vegetarians and NOW Foods Super Omega EPA.

Who should choose supplements, and where to start?

Supplements are chosen individually. Start by looking at your diet and lifestyle, and if in doubt, talk to a doctor, dietitian or pharmacist, especially for children, older adults, women who are pregnant or breastfeeding, and people taking medication. You can also browse the categories Vitamins & Minerals and For Immunity & cold, and the brands Osavi, NOW Foods, Nordic Naturals, Olimp, BioTechUSA and Applied Nutrition.

Summary

In autumn and winter the most important things are healthy habits: sleep, exercise, rest and a varied diet. Food supplements can complement your diet, and when choosing one it is worth going by the label, the dose per serving and authorised claims rather than advertising slogans.

Frequently asked questions (FAQ)

Do dietary supplements replace a healthy diet?

No. Food supplements complement your diet and do not replace a varied diet or medical treatment.

Which vitamins and minerals contribute to the normal function of the immune system?

According to the GB NHC Register, these include vitamin D, vitamin C, zinc, vitamin A, B6, B12, folate, iron, selenium and copper, provided the product contains a significant amount of the nutrient.

Do magnesium and omega-3 support immunity?

The GB NHC Register has no authorised claim linking magnesium or omega-3 to immunity. Magnesium contributes to the reduction of tiredness and fatigue and to normal muscle function, and EPA and DHA contribute to the normal function of the heart.

How do I read a supplement label?

Check the amount of the nutrient per serving, its form, the number of servings in the pack and the manufacturer's directions. Do not exceed the recommended daily intake.

Delivery and collection

We ship across the whole of the UK, and delivery is free on orders over £50. You can also collect your order in person from our shop in Hounslow (112 High St, 1st Floor, TW3 1NA) and pay online or in cash. Visit us in person and, with the help of our staff, you will choose even more accurately.