5 Nutrients That Support Immune Health

Learn more about the nutrients that support immune health, what they do, and where to get them. Foods rich in immune-supporting vitamins and minerals can support your nutrition and immune function, and supplements for immune health support can help bridge possible nutrient gaps.

Why Immune Health Matters Year-Round

Our immune system is composed of several interdependent systems, known as the innate immune system and the adaptive immune system. They work in different ways but are both essential to our daily wellbeing. Our innate immune defenses act first, alerting and shaping the adaptive response. Our adaptive defenses learn from experience, honing the body's immune system to better respond in the future.

Our immune system is foundational to our health, and, like nearly everything in our bodies, it requires support to function optimally. Making mindful choices in nutrition is essential to supporting your body and immune system.

Nutrient-dense foods and dietary supplements can help provide your immune cells with essential minerals and the best vitamins for immune system support.^†

The 5 Key Nutrients for Immune Support

A balanced diet should include vitamins for immune system support. Nature Made offers convenient dietary supplements to help bridge possible nutrient gaps in your diet. If you're looking for immune support, here are five key nutrients that play vital roles in our immune system:^†

Vitamin A

Vitamin A for immunity helps support a healthy immune system. Vitamin A is also a crucial nutrient for skin health, and you may be surprised to learn that the skin is an integral part of our immune system; it serves as the primary barrier between our insides and the outside world.^†

Vitamin C

Vitamin C is a multifaceted nutrient. Alongside immune support, Vitamin C benefits include supporting skin health by helping the body produce collagen and aiding in iron absorption and vascular health.^†

Vitamin C is also an antioxidant, which helps support the immune system by neutralizing free radicals in the body.^†

Vitamin D

Another essential nutrient, Vitamin D supports the body's immune defenses. Vitamin D plays a vital role in regulating a healthy immune response, which means helping to ensure your immune system responds as needed.^†

It is estimated that 95% of Americans don't receive enough Vitamin D from their diet alone, and nearly one-third are Vitamin D deficient.^[1,2]

Did you know? What's the difference between Vitamin D3 vs D2? Vitamin D3 is found mostly in animal sources, and D2 is found in plant sources. Our body creates Vitamin D3 in response to sunlight, it's the body's preferred form of Vitamin D. Nature Made Vitamin D uses D3.^†

Zinc

An essential mineral, Zinc is a necessary nutrient for supporting a healthy immune system and antioxidant support. Zinc also helps support healthy skin, which, as we mentioned above, is a key barrier for our body and our immune system.^†

Additionally, Zinc supports the vital functions of over 100 different enzymes in the body, which is crucial for overall health.^†

Selenium

Another mineral that supports a healthy immune system, Selenium helps regulate the function of white blood cells in our immune systems. Selenium is a key nutrient for antioxidant support, as it assists antioxidant enzymes that protect cells from oxidative stress.^†

Food Sources vs Supplements

Is there a link between nutrition and immune function? We get most of our nutrients through our food, so the best place to look for immune-supporting nutrients is in our diet. Look for foods rich in immune-supporting vitamins.

Vitamin A is found in foods like liver, fish, eggs, and dairy products, and Vitamin A precursors such as beta-carotene are found in plant sources like leafy green vegetables, orange and yellow vegetables, tomato products, and fruits.^[3] Animal sources tend to provide sources of fully formed Vitamin A, while plant sources provide the building blocks that are transformed into Vitamin A in the body.

You'll primarily find Vitamin C in citrus fruits like oranges, grapefruits, and limes.

There aren't many food sources of Vitamin D; most of it is produced in our bodies in response to sunlight. To get the benefits needed from sunlight, you can spend 15 minutes outside in the sun without sunscreen, exposing your arms and legs.

Vitamin D Food Sources^[4]

Zinc is commonly found in oyster, crab, turkey, yogurt, milk, beans, nuts, and fortified breakfast cereals.

Dietary sources of Selenium include seafood, beef, poultry, dairy products, grains, lentils, and nuts.

The first stop for daily nutrition should always be the grocery store. However, it's not always easy to obtain all your daily essential nutrients through diet alone, whether that's due to a lack of availability, costs, or simply because having perfectly balanced meals and a busy life can be challenging.

In such cases, dietary supplementation can help bridge possible nutrient gaps that may arise. That's why Nature Made offers a range of supplements for immune health support in various forms and dosages to meet your specific needs.^†

Choosing the Right Immune Support Products

Everyone has different needs, and so it naturally follows you want to pick the right immune support supplement. Nature Made's Immune Support Supplements include single-ingredient supplements, such as our Zinc Tablets and Vitamin C Extra Strength Gummies, as well as a wide range of Vitamin D Supplements in varying doses and forms.^†

Nature Made also offers blends of essential nutrients, like our Wellblends™ Immune MAX^® Fizzy Drink Mix and Super C with Vitamin D3 & Zinc for immune health support.^†

Expert Insight

It's always good to hear from the experts. Here's what Registered Dietitian-Nutritionist Kalyn Williams has to say about supporting immune health: "There are many key vitamins and minerals that support immune health. Taking a look at the foods you eat (and those you don’t) on a regular basis is the easiest way to see if you may be falling short on any immune-supporting nutrients. For example, many of the foods rich in Zinc are animal sources, like seafood and dairy, so if you eat primarily plant-based, you may not be getting enough Zinc through food alone." Consulting with your primary care provider or a registered dietitian can help you better understand your diet and any possible shortfalls that may arise.

The Bottom Line

The immune system is our body's defense mechanism, and a cornerstone of good immune health is a balanced diet. Supporting your immune system with proactive dietary choices, including foods rich in immune-supporting nutrients, and informed supplement choices, can help you maintain a healthy immune system year-round.^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Liu X, Baylin A, Levy PD. Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications. Br J Nutr. 2018;119(8):928-936.
2. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu120617354.
3. National Institutes of Health. Vitamin A and Carotenoids. Nih.gov. Published 2023. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
4. National Institutes of Health. Vitamin D. National Institutes of Health. Published 2025. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/