Immune health isn't something you only need to think about when the seasons change. It's built through the choices you make every day, from how you eat and sleep to how you support your body with key nutrients.
The challenge? There's no shortage of immune health advice, and not all of it is useful. This field guide cuts through the noise with a straightforward look at how your immune system works and the everyday habits, nutrients, and supplements that can help support it so you can stay ready for whatever comes next.*
What Is the Immune System & How Does It Work?
Your immune system is a complex network of cells, organs, and tissues—from your white blood cells to your spleen to your bone marrow—that works around the clock to keep you healthy. It helps protect your body from harmful substances and changes called antigens: think germs such as bacteria, viruses, parasites, and fungi; toxins in the environment; and even your own damaged cells.¹, ²
When your body encounters an antigen, your immune system kicks into gear and mounts an immune response. Two subsystems communicate and work together to safeguard you and provide immunity: your innate immune system and your acquired immune system.¹,³
Innate immunity: You’re born with an innate immune system, which forms your first line of defense. This type of general immunity offers a barrier between your body and an antigen—your skin, for example, along with mucus membranes in your throat and gut.
Acquired immunity: Your acquired immune system, sometimes called your active or adaptive immune system, builds as you move through life, developing with exposure to antigens—say, through infection or a vaccine. It makes antibodies to attack the antigens you come into contact with and keep them from doing damage. And, it stores a “memory” of these antigens, so that it can recognize them in the future and respond swiftly if they try to invade again.
How to Support the Immune System
The immune system doesn’t always run smoothly. Lifestyle choices can impair immune function. Fortunately, there are a number of ways you can help keep it performing as it should.
Habits for Immune Health & Overall Wellness
It should come as no surprise that to keep the system that keeps you healthy operating well, you need to employ healthy habits that contribute to overall well-being. That means not smoking, avoiding too much alcohol, and exercising regularly, as well as the following:
- Eat a balanced diet. All of our cells require adequate nutrition, and this includes immune cells. What’s more, some micronutrients have very specific and very important roles to play in immune system function.⁴ Emphasizing fruits and vegetables, whole grains, and lean proteins—while limiting added sugars and saturated fat—can help ensure you’re getting the nutrition you need to stay healthy.
- Get good sleep. Research shows that sleep and immune function are closely connected, with some studies indicating even a small amount of sleep loss can negatively impact immune cell activity.⁵
- Watch your stress. Scientists have been researching the link between stress and immunity for decades. In fact, there’s an entire field of study dedicated to it, called psychoneuroimmunology. It’s a complicated relationship, but the take-home message is this: When your immune system is constantly switched on by everyday stress, it gets fatigued and can’t perform at its best.⁶ Meditation can help reduce stress, as can breathwork, movement, or writing in a gratitude journal.
5 Standout Supplements for Immune Support*
In addition to making prudent lifestyle choices, a variety of supplements can help you maintain a strong immune system. You may have seen us talk about our top three supplements for immune support before.* We’ll include them but also expand on that list here.
#1. Vitamin C. In addition to supporting antioxidant production and cardiovascular wellness, this vitamin is an immune support powerhouse.* It’s crucial to many aspects of a healthy immune system: For instance, it helps encourage the production of important immune cells.⁷
Our Vitamin C Collection includes a liposomal formula for 35% more absorption; timed-release formulas for long-lasting support; and formulas buffered with minerals for gentle digestion and nutrient bioavailability.* We also offer vitamin C with quercetin and bromelain. One of our best sellers, Solaray Vitamin C 1000 mg contains the same amount of vitamin C found in 12 oranges.
#2. Vitamin D. Yes, vitamin D is critical for healthy bones and teeth, but it’s also important for overall immune function.*
The body synthesizes vitamin D when skin is exposed to the sun. We may not always get enough daily exposure to sunlight, especially during the colder months, aka immune season, when we need vitamin D the most. That’s where supplements come in.
We offer several vitamin D formulas: Customer favorites include those with vitamin D-3, the same type of this vitamin hormone produced by the human body. Our best-selling Vitamin D3 + K2 includes vitamin K2 for synergistic support.
#3. Zinc. Often called the “gatekeeper of the immune system,” our immune cells—virtually all of them—are highly dependent upon this mineral for their functioning.⁸
But, it can be difficult to get enough zinc from food alone. We offer an array of zinc products, including several, such as Bio Zinc, formulated for enhanced absorption.*
#4. ImmuFight. The Solaray ImmuFight line includes five targeted formulas expertly crafted for efficacious immune support.* Each powerful blend contains vitamin c, vitamin d, and zinc, plus potent antioxidant nutrients, herbs, probiotics, and more to further help support your overall wellness.
#5. A high-quality multivitamin. The immune system depends on specific nutrients—and overall dietary nourishment—for optimal functioning. We offer a large lineup of multivitamins, including our Liposomal Multivitamins, specially formulated for whole-body wellness and immune support.* They use liposomal technology to support gentle digestion and optimal absorption.
Support Your Immune System, Support Your Wellness
Immune health isn't built overnight. It's the result of consistent habits, quality nutrition, and the daily decisions that help support your body's natural defenses.*
Whether you're prioritizing sleep, dialing in your diet, or adding key nutrients like vitamin C, vitamin D, and zinc, every step contributes to a stronger foundation for overall wellness.
The habits that support immune health today help your whole body stay resilient season after season.*
RESOURCES:
- “How Does the Immune System Work?” NIH National Library of Medicine, https://www.ncbi.nlm.nih.gov/books/NBK279364.
- “Immune System,” Cleveland Clinic, https://my.clevelandclinic.org/health/body/21196-immune-system.
- “Immune Response,” Medline Plus, NIH National Library of Medicine, https://medlineplus.gov/ency/article/000821.htm.
- Caroline E. Childs, Philip C. Calder & Elizabeth A. Miles, “Diet and Immune Function,” Nutrients 11, no. 8 (2019), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551.
- “Sleep and the Immune System,” CDC, The National Institute for Occupational Safety and Health (NIOSH), https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html.
- Suzanne C. Segerstrom and Gregory E. Miller, “Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry,” Psychological Bulletin 130, no. 4 (2004): 601-630, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287.
- Anitra Carr and Silvia Maggini, “Vitamin C and Immune Function,” Nutrients 9, no. 11 (2017): 1211, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683.
- Inga Wessels, Martina Maywald, and Lothar Rink, “Zinc as a Gatekeeper of Immune Function,” Nutrients9, no. 12 (2017): 1286, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737.