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Helping the immune system through nutrition.

Updated: Mar 18, 2020

Due to the increase in cases of COVID19 I think its important everyone does what they can to help themselves in the fight against the virus. Our immune system plays a vital role in looking after us from any unwanted and harmful substances, germs and changes in cells that could make us ill. Therefore keeping it working to its maximum potential is important. There are a few things we can do with our nutrition that can help maintain a good functioning immune system.

Making sure we get enough vitamins in our diet is essential, it has been shown in studies that these have a big influence on how our immune system works and functions. The biggest contributor to these vitamins is Vitamin D, now known as a prohormone it helps the cells in the immune system B-cells and T-cells. Low vitamin D levels have shown that our bodies are more susceptible to infection and illness.

Vitamin D is also known as the sun hormone, as this is where we get it from, unfortunately living in the UK can make getting the right amount difficult. Getting enough vitamin D from our diet is near

impossible, therefore supplementation is the way to go.

Vitamin D recommendations:

Between 2000iu-5000iu a day for 12 weeks. After 12 weeks stick to 2000iu

The next vitamin that's important to keep on top of is vitamin C its important to remember vitamin C is excreted from the body daily so, therefore, it's important to keep on top of it. The good news is with vitamin C we can consume enough of this from our diet without turning towards supplementation. Foods that contain a good amount of vitamin C for your daily dosage:

250ml Oranges juice

or a handful of any of the following






The Last thing you can do help protect your immune system is keep on top of your protein it has been shown that low protein intake has also been shown to increase the chances of infectious disease. The recommended daily intake for protein is 0.8g per kilogram of body weight, however, this is not an optimal amount you should aim nearer to 1.2g per kilogram of body weight.

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