Vitamin C to Zinc: Nutrients that help you stay healthy year-round

Seasonal transitions bring fluctuating temperatures and increased exposure to various pathogens, challenging our immune systems. Maintaining a robust immune response is crucial for staying healthy year-round. While a healthy lifestyle, including regular exercise, stress management, and adequate sleep, forms the foundation of a strong immune system, nutrition plays a vital role in optimizing its function. Ensuring adequate intake of key nutrients, particularly vitamins and minerals and antioxidants, is paramount for bolstering our defenses. This is where vitamins and minerals can play a crucial role in supporting our immune health especially during seasonal changes.

According to Dr. Atul Sharma, Medical & Scientific Affairs – Wellness, Haleon ISC, “Antioxidants act as the body's natural scavengers against free radicals—those unstable molecules that can damage cells and weaken the immune system. These free radicals are generated through normal metabolic processes and exposure to environmental factors, for example, pollution, smoke, etc. Antioxidants neutralize these harmful molecules, reducing oxidative stress and protecting the body from damage.”

Vitamins C and E are potent antioxidants found in abundance in fruits, vegetables, berries, nuts, and seeds. Including these foods in your diet provides a powerful shield against free radical induced damage and supports optimal immune functioning. Multivitamins containing vitamins C and E can help ensure adequate intake of these essential antioxidants, especially during times when dietary intake may be insufficient.


Zinc plays an important role in immune cell development and functioning, influencing the production and activity of white blood cells that fight infections. Vitamin C supports the production of antibodies and enhances the activity of phagocytes, immune cells that engulf and destroy pathogens.


Vitamin D also plays a role in immune regulation, modulating the immune response and reducing inflammation. Ensuring adequate intake of these nutrients through a balanced diet or targeted supplementation can significantly bolster immune defenses. Supplements containing zinc, vitamin C, and vitamin D can provide an additional layer of support for the immune system during seasonal changes.

Micronutrients, though required in smaller amounts than macronutrients, are essential for optimal immune function. Iron deficiency can impair immune responses, reducing the production and activity of immune cells. Magnesium is involved in numerous biochemical processes that support immunity, including the production of antibodies. Selenium plays a crucial role in antioxidant defense and immune cell functioning. A diverse and balanced diet, rich in whole grains, legumes, nuts, seeds, and leafy greens, can provide these essential micronutrients. However, in today’s fast-paced lifestyle, meeting all your nutritional requirements becomes challenging. Multivitamins and minerals can help bridge the gap to strengthen the immune system.

In addition to nutrition, other lifestyle factors play a significant role in immune health. Regular exercise strengthens the immune system, improves circulation, and reduces stress. Adequate sleep is essential for immune cell regeneration and functioning. Managing stress through techniques like meditation, yoga, or spending time in nature can help regulate the immune response.
A high-quality multivitamin can serve as a valuable tool to bridge nutritional gaps and ensure adequate intake of essential vitamins, minerals, and antioxidants. Look for a multivitamin that includes key immune-supporting nutrients such as vitamins C, D, and E, zinc, selenium, and magnesium. Consulting with a healthcare professional or registered dietitian can help determine if supplementation is appropriate and recommend a personalized approach.