During the cold Winter months, the importance of maintaining a healthy immune system is as important as ever. From fighting winter illnesses to navigating the demands of the New Year, prioritising immune health is key for overall wellbeing.
That’s according to Superdrug’s pharmacy superintendent Niamh McMillan, who has outlined five strategies to give your immune system the best chance to perform effectively throughout the winter season.
Five ways to boost your immune system in January
Prioritise vitamin D & vitamin C
Vitamin D deficiency remains a widespread concern, particularly in winter when sunlight exposure is limited. Studies show that vitamin D plays a vital role in immune function, helping the body respond to infections.
“Most people don’t realise that vitamin D isn’t just for bone health; it supports immune function too,” said Niamh. “Low levels of vitamin D can weaken the immune response. If you’re not getting enough sunlight, a supplement can help – adults should aim to take a vitamin D supplement daily during the winter. Try Superdrug’s Own Brand Vitamin D supplement, £4.99 or 6p per tablet.”
Vitamin C is one of the most well-known nutrients for supporting the immune system, and research continues to highlight its role in reducing the duration and severity of colds.
“Vitamin C contributes to the normal function of the immune system. The body doesn’t store vitamin C, so it’s important to consume it daily through diet or supplements. Try incorporating vitamin C-rich foods such as oranges, kiwis, strawberries, red peppers, and leafy greens. For extra support during cold and flu season, a supplement can help meet daily needs. Superdrug’s Vitamin C tablets, £4.99 or 6p per tablet, are combined with zinc for enhanced benefits.”
Eat a gut-healthy diet
A staggering 70% of the immune system resides in the gut. “Prioritising gut health supports a thriving gut microbiome. Your gut loves natural, whole foods so start by including more prebiotic-rich foods like garlic, onions, oats, and bananas, which feed your good bacteria. Add fermented foods to your diet, such as yoghurt, kefir, kimchi, and sauerkraut, as these naturally contain probiotics that support a healthy gut microbiome. A diverse diet rich in colourful fruits, vegetables, whole grains, and legumes helps increase microbial diversity,” explained Niamh.
Manage stress
Ongoing stress triggers the release of cortisol, which can suppress immune function over time and chronic stress can weaken the body’s defences against infections. “Exercise, mindfulness and quality sleep all play a key role in regulating stress and, by extension, strengthening immunity,” said Niamh.
Get enough sleep
Studies consistently show that sleep-deprived individuals are more susceptible to colds and other illnesses. Niamh said: “Aim for seven to nine hours of quality sleep each night.”
Stay hydrated
Hydration is critical for supporting the body’s natural processes, including immune responses. “Aim to drink at least 1.5 to two litres of water a day,” said Niamh.
“The immune system is complex, but small, consistent habits can make a big difference. Whether it’s improving your gut health, prioritising sleep, or boosting vitamin D levels, these steps are proven to support immunity – helping you feel your best going into 2025.”