How to Build Support for Your Immune System Year-Round

Our immune system is our body's first line of support. Interlinked with complex systems, the immune system protects us innately and adapts and learns. Sounds pretty cool, right? That's why it's so important to support your immune health, and not just in fall and winter, it needs support year-round.^†

With a combination of healthy lifestyle habits, a nutritious and balanced diet, and some support from immune health supplements, you can support your immune system from the first of the year to the last.^†

Understanding Your Immune System: A Balanced Defense

You've probably heard about your immune system, how you should support it, and how it helps defend you. But how does the immune system work?

The immune system comprises several interconnected systems, each forming a different line of defense in our body. Our skin is considered part of our immune system because it's the first and largest barrier between our insides and the outside world.[1] Other parts of the immune system include our innate and adaptive immune systems.

We acquire the innate immune system at birth. It's our first line of defense; our innate immune system includes the mucous that coats many of our organs. This mucous includes antimicrobial peptides called defensins that stop unwanted microbes at the gate.[2]

The next step is our adaptive immune system, which is how our body learns to defend itself better. After our first experience with a foreign body, the adaptive immune system uses white blood cells to locate, bind to, and get rid of what we don't want.[3] Our adaptive immune system is also influenced by diet and sleep.

Supporting a healthy immune system means engaging in healthy habits like a balanced diet, good sleep, and providing your body with consistent immune nutrients through supplementation if needed.^†

Importance of Supporting Immune Health Throughout the Year

It's often thought that your immune system only needs support during specific times of the year, but that can't be further from the truth! Your immune system is always working, no matter the weather, so supporting it year-round is essential.

There are some times of year when certain immune support nutrients may be harder to come by, so supplementation can help by bridging these nutrient gaps. For example, during the shorter days of autumn and winter, the sunlight that provides us with Vitamin D is scarce, particularly for those who live far from the equator.^†

Supplementing your diet with a source of Vitamin D, like Nature Made^® Vitamin D3 Softgels, supports your immune health and teeth, muscle, and bone health.^†

Our Immune Supplements Collection provides a wide range of essential nutrients for immune system support. Check our Wellblends™ Immune MAX® Gummies for three benefits in one blend.^†

Super C with Vitamin D3 and Zinc Tablets supports your immune system with essential antioxidants Vitamin C and Vitamin E, Vitamin D3, the body’s preferred form of Vitamin D, and Zinc for immune support.^†

Sleep: A Year-Round Immune Health Essential

Sleep may not be something you can include in your diet, but that doesn't mean it's not essential for immune support! Sleep is when our body recharges, and yes, that includes the immune system.^†

Much like our sleep, many of our immune functions are in tune with the circadian cycle. Our adaptive immune system's process is kicked off at night. Maintaining steady, regular sleep supports our immune system and promotes long-lasting immunological memories.[4]

Maintaining a healthy sleep routine year-round comes down to a few essential habits, like keeping a regular bedtime, controlling your sleep environment through light and temperature, and limiting your screen time before bed. The blue light screens put out can mimic daylight and damper our bodies' Melatonin production at bedtime.

For additional occasional sleep support, check out our Sleep Support Supplement Collection, including Time Release Melatonin Gummies or Valerian Root Capsules.^†

Managing Stress to Maintain Immune Balance

We can't stress this enough: stress management is a great way to support your immune system. Stress is necessary at times, even good. When we experience acute stress, our body prepares to respond, mobilizing our defenses internally and externally. However, our immune system and stress are linked. Long-term, chronic stress can affect our immune system by deregulating our response and promoting some types of cytokines.[5]^†

One way to help support your immune balance is by finding healthy ways to manage stress. This can include mindfulness and meditation, calming activities like yoga and reading, or exercise to work out some anxious energy.

Nature Made^® Wellblends™ Stress Relief™ Gummies provide two benefits in one blend with L-Theanine to help reduce stress and GABA to support a calm and relaxed mental state.^†

You can also look at Ashwagandha, an adaptogenic herb traditionally used to help adapt to stressors. Nature Made^® Ashwagandha Capsules use clinically studied SENSORIL® Ashwagandha to reduce stress.‡^†

Nutrient-Rich Foods for Year-Round Immune Support

While supplementation can help bridge nutrient gaps, a balanced, nutrient-rich diet is the best way to provide your body with the materials it needs.

What are some foods rich with immune support nutrients? Vitamin C can be found in citrus fruits like oranges, limes, and grapefruit. Another immune support nutrient, Vitamin A, is found in leafy green vegetables, carrots, squash, and dairy products. Zinc, an immune-supporting mineral, is found in crab, turkey, yogurt, milk, beans, and nuts.

Keeping up a diverse diet of fresh foods rich in vitamins, minerals, and antioxidants supports your overall nutrition and helps you get the nutrients you may need for daily immune health.

For any number of reasons, you may find that your diet lacks sources of some of the nutrients above due to seasonal availability, dietary restrictions, or any other reason. In situations like that, our Wellblends™ Immune MAX® Gummies can provide a daily dose of Vitamin C, Vitamin D, Zinc, and Selenium for immune support with three benefits in one blend.^†

Gut Health and Immune Support: The Microbiome Connection

I have a gut feeling you'll want to hear this: it's estimated that 70-80% of the immune system is in our gut.[6] With that much of our immune process taking place down there, it's no wonder there's a connection between our gut microbiome and our immune system.

Our microbiome and immune systems work together to regulate a stable immune system.[7]

So, how can you support your gut microbiome? One simple step is to incorporate fermented foods into your diet, foods like yogurt, miso, and sauerkraut. These fermented foods include probiotic bacteria that support the healthy bacteria in our gut microbiome.

Physical Activity and Its Role in Immune Health

Exercise your right to exercise to support your immune health. Regular, habitual exercise supports your body's immune regulation.[8] Additionally, it gets your blood pumping! By promoting circulation, exercise gets more immune cells moving through your bloodstream, improving immunosurveillance (imagine, they're like guards on patrol).[8]

Working out a way to exercise daily shouldn't take too much exertion. A brisk, daily jog can give your heart something to pump about, and yoga and strength training are great ways to stretch and strengthen your muscles, in addition to their immune benefits. Be sure to first check in with your healthcare practitioner before taking on a new exercise regimen.

Hydration: A Simple, Year-Round Immune Health Support Strategy

Hydration? What are you talking about? Yes, "water" I'm talking about. Hydration plays an essential part in immune function. The immune system uses water to pass necessary molecules through biological membranes in our bodies with the help of aquaporins. Aquaporins are "water channels" that help the immune system react quickly.[9]

How do you stay hydrated year-round? Here are some tips for seasonal additions to your regular water regimen. In spring and summer, squeeze some lemon into your water bottle to give a little kick of flavor if regular water isn't your speed.

You can also stay cozy and hydrated in the fall by making a soup with nutrient-rich vegetables like squash and spinach, giving you easy two-for-one hydration and immune support nutrients. In winter, curl yourself around a warm mug of apple cider or wassail for a festive refreshment.

Consistently Supporting Your Immune Health with Simple Steps

Supporting your immune system is essential; the best way to do it is by forming consistent, everyday habits.

How many of these habits do you do already? How many do you think you can pick up? When it comes to immune support, every bit helps. Instead of trying to take them all at once, make a small change at a time and stick with it until it becomes second nature. Then, when you're ready, pick up the next healthy habit. Next thing you know, you'll be supporting your immune system without even thinking about it.

Check out our Immune Support Supplements Collection for more ways to support your immune health with dietary supplements. Always consult your primary care provider before beginning or changing a supplement routine, they are best equipped to help you with personalized advice.^†

‡ Sensoril^® is clinically studied to reduce cortisol and perceived stress.^†

Sensoril^® is protected under U.S. Patent No. 7,318,938 and CA Patent No. 2,508,478, and is a registered trademark of Natreon, Inc.

† 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. Salmon JK, Armstrong CA, Ansel JC. The skin as an immune organ. West J Med. 1994;160(2):146-152.
2. Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science; 2002. Innate Immunity. Available from: https://www.ncbi.nlm.nih.gov/books/NBK26846/
3. Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science; 2002. Chapter 24, The Adaptive Immune System. Available from: https://www.ncbi.nlm.nih.gov/books/NBK21070/
4. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121-137. doi:10.1007/s00424-011-1044-0
5. Morey JN, Boggero IA, Scott AB, Segerstrom SC. Current Directions in Stress and Human Immune Function. Curr Opin Psychol. 2015;5:13-17. doi:10.1016/j.copsyc.2015.03.007
6. Furness JB, Kunze WA, Clerc N. Nutrient tasting and signaling mechanisms in the gut. II. The intestine as a sensory organ: neural, endocrine, and immune responses. Am J Physiol. 1999;277(5):G922-G928. doi:10.1152/ajpgi.1999.277.5.G922
7. Belkaid Y, Hand TW. Role of the microbiota in immunity and inflammation. Cell. 2014;157(1):121-141. doi:10.1016/j.cell.2014.03.011
8. Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci. 2019;8(3):201-217. doi:10.1016/j.jshs.2018.09.009
9. Vora A, Kalra S, Thakor P, Malve H, Chamle V, Patil A. Connecting the Dots: Hydration, Micronutrients, and Immunity. J Assoc Physicians India. 2024;72(6S):25-29. doi:10.59556/japi.72.0546