How to Support Your Immune System Naturally This Winter

As the weather cools and the days get shorter, it often feels like everyone around you starts to come down with something. The office coughs begin, your child’s school sends out the usual email about viruses going around, and you find yourself wondering what you can do to stay well this winter.

You might already eat well and take your supplements but still seem to catch every cold that comes your way or take ages to recover when you do. Sound familiar?

Building a strong immune system is not about quick fixes or endless vitamin C tablets. It is about creating the right conditions for your body to defend itself naturally.

As a nutritionist specialising in immune health, I work with clients to help them strengthen their natural defences, increase energy and reduce the frequency of seasonal illness. Here are some of the most effective ways to support your immune system before the cold season hits.

Nourish your Immune System with Food

Your immune cells rely on nutrients to function well. Every meal you eat is an opportunity to strengthen your defences. Focus on variety and colour on your plate.

Key nutrients to include:

• Protein helps build and repair immune cells. Include eggs, fish, chicken, lentils, beans, or tofu at each meal.

• Zinc supports the development of immune cells. Good sources include pumpkin seeds, chickpeas, lentils, and seafood.

• Vitamin C is a powerful antioxidant that helps protect your cells. Add citrus fruits, kiwi, peppers, and broccoli.

• Vitamin A helps maintain healthy immune barriers such as your skin and gut lining. Find it in carrots, sweet potatoes, and leafy greens.

If you are vegetarian or vegan, pay close attention to zinc and iron as these nutrients can be harder to obtain from plant foods.

Eating to support your immune system naturally means creating balance and consistency, not perfection.

Look after your Gut Health

Around 70% of your immune system is found in your gut. This is where the gut associated lymphoid tissue (GALT) lives, a vital part of your body’s defence network. The gut lining and the trillions of bacteria that inhabit it are in constant communication with your immune cells, helping to train them to recognise what belongs in your body and what does not.

A balanced gut microbiome plays a crucial role in regulating immune activity. When your gut bacteria are diverse and well fed, they produce compounds called short chain fatty acids (SCFAs), including butyrate, acetate, and propionate. These have powerful anti inflammatory effects and help:

• Strengthen the gut barrier, reducing unwanted particles from entering the bloodstream

• Regulate immune responses throughout the body

• Support the growth of regulatory T cells that keep the immune system balanced

To nurture your gut health and immunity, focus on consistency and variety in your diet:

• Include probiotic foods such as kefir, yoghurt, sauerkraut, kimchi, and miso to replenish beneficial bacteria

• Add plenty of prebiotic fibre from foods like oats, onions, garlic, leeks, bananas, and legumes to feed them

• Aim for a wide range of plants each week, as greater diversity supports a more resilient gut ecosystem

A well nourished gut helps your immune system stay strong, balanced, and ready to respond when needed.

Prioritise Sleep

Your immune system does its repair work while you sleep. During deep sleep, the body produces proteins that fight infection and reduce inflammation.

Aim for seven to eight hours of good quality rest each night. Keep a consistent bedtime and create a calming evening routine. Try turning off screens an hour before bed, having a warm herbal tea, or taking a few slow breaths to wind down.

When sleep is poor, your immune system can become less responsive, making you more likely to catch infections.

Check your Nutrient Levels

Even with a balanced diet, it is surprisingly easy for certain nutrients to fall short — particularly during the winter months when sunlight exposure and dietary variety often decrease. Nutrient deficiencies can quietly undermine immune resilience, leaving you more vulnerable to seasonal infections, low energy, and slower recovery.

Vitamin D is one of the most common deficiencies in the UK. Because our main source is sunlight, levels typically drop between October and March when daylight is limited. Vitamin D helps regulate both the innate and adaptive immune system, influencing how immune cells respond to viruses and bacteria. Research shows that inadequate vitamin D levels are linked with increased susceptibility to respiratory infections and impaired immune defence.

Other key nutrients that play a vital role in immune function include:

• Zinc, which supports immune cell production and helps reduce the duration of colds.

• Vitamin C, an antioxidant that protects immune cells from oxidative stress.

• Iron, essential for oxygen transport and immune cell activation.

• Vitamin B12 and folate, which support the formation of white blood cells and healthy energy metabolism.

• Selenium, required for the production of antioxidant enzymes that protect tissues during infection.

While these nutrients are essential, more is not always better. Supplementing without understanding your actual needs can sometimes create new imbalances or mask underlying issues. For example, taking high-dose zinc for too long can deplete copper, while excess iron can raise inflammation.

That is why it is always best to test rather than guess. A simple blood test can assess your levels of vitamin D, B12, folate, iron, and other essential nutrients, allowing you to take a targeted and safe approach.

If you frequently feel run down, catch every cold going, or take longer than usual to recover, it may be time to review your nutrient status.

The Takeaway

You cannot avoid every germ, but you can build a stronger, more resilient body that is better prepared to handle them. The combination of a nutrient rich diet, good sleep, stress balance, and gut support can make a real difference.

If you want to understand how to boost immunity naturally and feel confident in your body’s defences this winter, I can help.

We can explore your nutrient levels, assess any imbalances, and create a personalised nutrition and lifestyle plan that supports your immune health all year round.

Book your consultation today, either online or in person in London, and start building your immune resilience from the inside out.

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ABOUT THE AUTHOR

Hi! I'm Rakhi and I am a registered nutritional therapist and lifestyle medicine practitioner based in Ealing, London.

Rather than plastering over your symptoms, I help you to deal with your health issues by addressing the root causes and supporting you towards improved health from the inside-out.

Feel free to take a look around my website or start your journey towards better wellbeing & vitality by getting in touch for a free consultation.

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