6 Ways Everyone Can Boost Their Immune System

Published on 08/01/2022

Our immune system protects us from viruses and bacteria all year round. However, dry heating air and temperature fluctuations make us more susceptible to colds in the cold season. If you want to support the body’s own defences, you should strengthen your immune system in good time…

Nutrition For The Immune System

A healthy and balanced diet affects our overall well-being and the performance of our body. Of course, our immune system also benefits from a good supply of nutrients, because then our body has many opportunities to successfully defend itself against pathogens.

Vitamin C

Vitamin C (ascorbic acid) is probably the most well-known vitamin when it comes to strengthening the immune system. Vitamin C also contributes to the normal functioning of the immune system during and after intensive physical activity if an additional 200 mg is taken in addition to the recommended daily dose. Good vitamin C suppliers include citrus fruits, but also vegetables such as broccoli, kale or Brussels sprouts. Between 100-200 mg of vitamin C should be eaten daily. Our tip: Since vitamin C is very sensitive, food should be eaten fresh and not stored for a long time.

Vitamin D – the key hormone of the immune system

Vitamin D is well known for bone health. Recent research has now shown that vitamin D is the key hormone of the immune system because it supports the normal functioning of the immune system. The body’s defenses can only be mobilized if the vitamin is available in sufficient quantities. Vitamin D is actually not a vitamin at all, but the precursor of a hormone that the human body can produce itself through the regular exposure of the skin to sunlight. However, this self-production is often not sufficient, especially in the autumn and winter months, especially when the immune system is particularly challenged. Vitamin D is only found in a few foods. Good sources are fatty saltwater fish, veal and eggs, but mushrooms and avocados are also included.


The trace element zinc is vital because it controls the function of more than 200 enzymes and is involved in many metabolic processes. For example, the good immune function of our body depends on the zinc balance. But it also helps to protect our body cells from oxidative stress.


Walking, jogging, cycling or a brisk walk are perfect exercises for strengthening the immune system. Excessive physical exertion is just as much negative stress as constant mental stress. Scientific studies have shown that competitive sport has a negative impact on the body’s own defences. So the right dosage is also important here. 30 minutes of light endurance training two to three times a week is ideal for your immune system. A simple rule of thumb is: if you can still talk while walking, cycling or running, you are on the right track.

Drinking Enough

Especially during the heating period, the mucous membranes of the respiratory tract dry out quickly. The fine cilia on the mucous membranes are then less able to transport invading viruses and bacteria away. Drinking a lot helps to strengthen your immune system, but not only at the point of entry into the body. You should drink 2 liters of liquid per day. Water is particularly suitable, but unsweetened fruit juices, which provide additional vitamins, are also recommended.