What Are the Best Vitamins for a Healthy Immune System?

Most of the time, you might not give much thought to your immune system—considering it only when you find yourself feeling unwell. But as our body's main defence system, it’s essential we nurture and nourish this incredible support structure...

Just as with our skin, if we look after and treat our immune system well, it will take care of us in turn. But if we neglect this vital support system, we can find ourselves feeling fatigued, run down and vulnerable to illness and infection.

While there are myriad ways we can support our immune health—including lifestyle practices such as sleeping well, exercising regularly and practising meditation and mindfulness—it’s essential that we consume enough of the vitamins and minerals that are vital for immune health each day.

With 70 per cent of our immune system residing in our gut, the easiest and most effective way to ensure we are getting our daily dose of these key nutrients is to focus on a balanced diet featuring lots of nourishing wholefoods; fresh fruits and antioxidant-rich vegetables, lean proteins, nuts and seeds—which are all immune-fortifying superfoods. Let’s take a closer look at some of the best vitamins for a healthy immune system…

Vitamin C

Perhaps more than any other nutrient, vitamin C is essential for both radiant skin and healthy immune system function—especially considering our bodies don’t make it. As a potent antioxidant, vitamin C supports immunity by protecting the body and skin against free radicals—safeguarding us from harmful pathogens and oxidative stress. It also plays an essential role in clearing out cells and fighting inflammation—subsequently helping to protect the body from infection. Good dietary sources include citrus fruits, dark berries and leafy greens, tomatoes and The Beauty Chef’s IMMUNE FOOD™ Inner Beauty Support. Containing 80 percent of your RDI of vitamin C from wholefood sources including acerola cherry—IMMUNE FOOD is a simple way to bolster your immunity daily.


While necessary for healthy hair and nails, zinc is also a mighty mineral that is critical for normal immune system function. This is why it’s essential we look to our diet to ensure we are consuming zinc-rich foods whenever possible as zinc deficiency can actually suppress our immunity. On the flipside, research shows that zinc can actually help to reduce the duration of a cold—which can feel like a lifesaver when you’re in the midst of a bout of the sniffles. Oysters, lean red meat, beans, nuts and seafood are all good sources—as is IMMUNE FOOD. This delicious blend contains 50 percent of your daily RDI so adding this to your inner beauty routine can certainly help to nourish your zinc stores.

Vitamin D

A strong immune system is also dependent on us getting enough vitamin D, which our bodies naturally produce when we’re exposed to UVB light from the sun. But as a deficiency can leave us more vulnerable to infection and impact our immune response, it’s vital we also look to our diet to top up our levels of vitamin D. Fatty oily fish such as sardines, salmon and mackerel are all good sources, as is cheese, egg yolks and mushrooms—which is why we chose to include these medicinal beauties in our new IMMUNE FOOD formulation. Derived from shiitake and turkey tail mushrooms—which have been used for centuries in Chinese healing modalities—IMMUNE FOOD is a good source of this essential vitamin. Every serve also contains 100mg of beta-glucans—compounds which are naturally found in mushrooms like turkey tail and are linked to improved immunity.

IMMUNE FOOD™ Inner Beauty Support


A bio-fermented mushroom powder with zinc and vitamin C to help immune system function and general wellbeing.

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