Our bodies get the nutrients they need from food, but may not get enough of them, so to ensure normal functioning of the body and proper functioning of cells, organs and the nervous system, quality food supplements contain the vitamins needed to boost immunity. The stronger your immunity, the less likely you are to catch colds and other illnesses.

Factors that can impair immunity

Immunity is compromised by a variety of factors, the most common of which are:

• insufficient sleep;
• malnutrition;
• excessive stress;
• harmful habits (smoking and drinking alcohol)
• excessive use of medicines such as antibiotics.

Vitamins for immunity

• Our immunity is a complex and intricate mechanism, so it is important to provide it with a variety of valuable minerals and vitamins. When choosing the right supplement for the respiratory tract and immunity, it is advisable to make sure that it contains as many of the following natural ingredients as possible: extracts of plantain leaves, pine buds, cloves, poppy flowers, blackcurrant and thyme, tea tree oil, eucalyptus oil.
• Zinc, quercetin and melatonin are also useful immunity guards.
• Vitamin D. Doctors say that most people in Latvia are deficient in this vitamin. To a large extent, it is vitamin D that ensures strong immunity to viruses and diseases. During the winter months, it is recommended that both children and adults take vitamin D in addition to their diet.
• Vitamin C. Since it is not produced by the body, it must be consumed daily. The recommended daily intake of vitamin C is 75 mg, but this can be increased to 1-2 grams during a cold. In addition, it is not possible to overdose on this vitamin - excess intake is eliminated from the body. It is important to make sure that vitamin C for children is always available at home.
• Vitamin E. It protects all cells in the body, including immune cells, and is also a powerful antioxidant.
• Magnesium is important not only for boosting immunity, but also for other bodily processes. A lack of magnesium in the body lowers immunity and can cause muscle cramps. Magnesium helps to keep the nervous system functioning and the muscular system working, and helps to reduce fatigue and weakness.
• Probiotics and prebiotics. Health and immunity depend to a large extent on the microflora in the intestinal tract, so it is important to take care of this by consuming the so-called good bacteria in our daily diet. It is also advisable to take them only preventively, for example through various sour milk products.

Lifestyle for immunity and health

Of course, the immunity vitamins we buy in pharmacies should not be the only way we strengthen our bodies.

• Diet. The immune system should try to get all the essential minerals and vitamins from the diet. Include as wide a variety of foods as possible in your diet, and eat plenty of fruit, vegetables, legumes, nuts, seeds, fish and meat - all of which are natural vitamins for the immune system. Avoid fast food and snacks as much as possible.
• Activities. The two basic principles of a healthy body are a balanced diet and enough physical activity. It doesn't even matter if it's swimming, jogging or maybe a long walk, it's more important that you move your muscles regularly. Movement is a great vitamin for immunity.
• Get enough sleep. An adult needs about 8 hours of sleep a day. If you don't get enough sleep, you are more susceptible to various diseases, and have a higher risk of obesity and depression.
• Emotional well-being. The more harmonious we feel, the more we laugh and worry less, the healthier and happier we will feel. Mental health goes hand in hand with physical health. And these are the best immunity-boosting vitamins.

If you are often ill, consult your doctor or pharmacist to find out how to boost your immunity. Your GP will take blood tests and refer you for further tests.