Building Up the Immune System in Autumn: Vitamins & Minerals

To support your immune system in autumn, what matters is the basic supply of the right nutrients: vitamin C, vitamin D, zinc, iron, vitamin A, selenium and several B vitamins demonstrably contribute to a normal function of the immune system. Vitamin D in particular deserves attention now, because the body's own production via the skin declines as the sun sinks lower. Autumn is thus the ideal time to honestly check your nutrient basis – via a colourful diet and, where gaps exist, via targeted supplementation. Important up front: we stick strictly to the EU-approved statements on normal immune function and promise nothing disease-related.

The key points at a glance

• Vitamin C, D, zinc, iron, vitamin A, selenium and several B vitamins contribute to a normal function of the immune system.
• Vitamin D is particularly relevant from autumn onwards, because the sun stands too low to stimulate production in the skin.
• Vitamin C, zinc and selenium additionally contribute to the protection of cells from oxidative stress.
• The basis is a varied diet; supplements make sense where gaps actually exist – ideally after a blood test.
• With persistent or recurring complaints, the same always applies: have it clarified by a doctor.

Why autumn challenges your immune system

The immune system is a complex network of cells, messenger substances and organs that works around the clock. For its normal function it needs a whole series of nutrients – not a single „miracle cure", but an interplay. In autumn, several things come together: we are outdoors less, the sunlight decreases, and the food supply shifts towards heartier, less fresh fare. It is precisely for this reason that an honest look at one's own supply is worthwhile now.

The basis is provided by a wholesome diet with plenty of vegetables, fruit, legumes and wholegrain products. Targeted supplementation can close gaps where these exist – best on the basis of a blood test or after consulting a doctor. Supplements replace neither a balanced diet nor a healthy lifestyle with sufficient sleep and exercise.

Vitamin C and zinc: the well-known immune duo

Vitamin C is probably the best-known immune vitamin. Approved are, among others: vitamin C contributes to a normal function of the immune system, to the protection of cells from oxidative stress and to the reduction of tiredness and fatigue. Practically as a bonus, it increases iron absorption from plant-based foods. It is abundantly contained in peppers, broccoli, brassicas, berries and citrus fruits. How much makes sense is explained in Vitamin C: effect and daily requirement; whether high doses are necessary is examined in High-dose vitamin C: how much?.

Zinc is a trace element involved in numerous processes. Approved are, among others: zinc contributes to a normal function of the immune system and to the protection of cells from oxidative stress. Good sources are wholegrains, legumes, nuts, seeds and cheese. Details on requirement and signs of deficiency can be found under Zinc: effect, daily requirement, deficiency. The interplay of the three classics is summarised in Immune system: vitamin C, D and zinc.

Vitamin D: the key nutrient of the dark months

Vitamin D takes on a special position from autumn onwards. The body normally produces it with the help of sunlight in the skin. When the sun stands low and we are indoors more, this own production sinks – in our latitudes a well-known theme from October to March. Approved are, among others: vitamin D contributes to a normal function of the immune system, to the maintenance of normal bones and teeth as well as to a normal muscle function.

Through the diet, vitamin D is only available to a limited extent; oily fish is one of the few good sources. Whether and how much you should supplement depends on your individual blood value – this can be determined by a doctor. A well-founded assessment is offered by Vitamin D: dosage, blood value, winter, and how long it takes to reach a stable level is explained in Vitamin D: how long until an effect?. Please do not supplement vitamin D in uncontrolled high doses, but orient yourself to the blood value.

The quiet helpers: iron, vitamin A, selenium and B vitamins

Iron contributes to a normal immune function, to a normal oxygen transport and to the reduction of tiredness. An iron deficiency, however, is compensated for specifically only where a need has been established – how to recognise it and prevent it can be read under Recognising and preventing iron deficiency. Vitamin A contributes to normal immune function and to the maintenance of normal mucous membranes – the mucous membranes in particular are an important natural barrier. Orange and green vegetables deliver beta-carotene, a precursor.

Selenium contributes to normal immune function and to cell protection; Brazil nuts are a well-known source – more under Selenium: effect, daily requirement, form. Several B vitamins are also involved: vitamin B6, B12 and folate contribute to a normal immune function and additionally support the nervous system and energy metabolism. How B vitamins, iron and magnesium work together on the topic of energy is shown in Energy: magnesium, iron, B vitamins.

What the research is looking into

The role of these nutrients as building blocks of the immune system is well established – this is why approved health claims exist for them at all. Beyond that, active research is being done into how the supply changes over the seasons and what role, for example, vitamin D status plays in the sun-poor months. The interplay of the nutrients among each other is also the subject of ongoing studies. What we do not derive from this: that a supplement could prevent or cure a cold. It is solely about supporting the normal immune function.

Ginger, elderberry & co.: honestly assessed

Around the immune system, many herbal classics circulate – ginger, elderberry, rosehip, cranberry. They are a fixed part of many autumnal recipes and are readily used as tea or in dishes. For these plants, no health claims are currently approved in the EU, which is why we treat them deliberately neutrally: as traditionally used foods, not as immune-effective agents. For a robust support of normal immune function, we concentrate on the vitamins and minerals mentioned above. More on the individual plants can be found in Ginger and Elderberry.

Suitable products & further guides

If you want to supplement your nutrient basis specifically for the darker season, you will find suitable products in the category Immune system. For individual nutrients it is worth taking a direct look at Vitamin C, Vitamin D and Zinc. For further reading: Strengthening the immune system in winter, Vitamin C, D and zinc, Nutrients for the immune system at a glance, Vitamin D in winter and Nutrients for the skin in winter. All products are lab-tested and made in Germany.

Frequently asked questions (FAQ)

Which vitamins are important for the immune system in autumn?

Vitamin C, vitamin D, zinc, iron, vitamin A, selenium and several B vitamins (B6, B12, folate) contribute to a normal function of the immune system. Vitamin D deserves particular attention in autumn, because the body's own production via the skin declines as the sun sinks lower.

Should I simply take vitamin D preventively in autumn?

It is more sensible to align the dosage with the individual blood value, which your doctor can determine. From October to March, the skin in Germany produces hardly any vitamin D, which is why many people take a closer look at it during this time. But do not supplement in uncontrolled high doses.

Is a good diet enough, or do I need supplements?

The basis is always a varied diet with plenty of vegetables, fruit, legumes and wholegrains. Targeted supplementation makes sense where gaps actually exist – such as with vitamin D in winter or with an established iron deficiency. Supplements do not replace a balanced diet.

Do ginger, elderberry or cranberry help against colds?

For these plants, no health claims are approved in the EU, which is why we treat them neutrally as traditionally used foods. For a robust support of normal immune function, the vitamins and minerals with approved statements are the more reliable basis.