How a Powerful Nutrient Combination Can Strengthen Your Immune Defences

In today’s world, supporting your immune system isn’t just a seasonal concern, it’s a year-round commitment. But instead of chasing quick fixes, science points to a more reliable approach: providing your body with a smart combination of nutrients that work in harmony to support and enhance your natural defences.

Let’s take a closer look at five well-researched ingredients and how they form a powerful team to help your body stay protected and resilient.

1. Vitamin C: The first responder

Vitamin C is widely known as a frontline nutrient for immune health. It supports the production and function of white blood cells (like neutrophils and lymphocytes), helps shorten the duration of colds and acts as a potent antioxidant to protect your cells during infections.

• Research shows that adequate vitamin C levels can reduce the severity and length of respiratory infections[1].
• It also helps regenerate other antioxidants in the body, like vitamin E, making it a key player in your body’s defence network.

2. Vitamin D: The immune modulator

Vitamin D is not just for bones, it's a powerful immune regulator. It helps “train” the immune system to respond appropriately, enhancing pathogen-fighting ability while reducing excessive inflammation.

• Studies have found that low vitamin D levels are linked to increased susceptibility to infections, especially respiratory tract infections[2].
• Daily supplementation with 1,000 IU or more has been shown to reduce the risk of acute infections, particularly in individuals with a deficiency[3].

3. Zinc: The immunity multitasker

Zinc is essential for more than 300 enzyme reactions in the body, many of which are directly involved in immune defence.

• It supports the structure and function of immune cells like T-cells and macrophages.
• Zinc also shortens the duration of the common cold, especially when taken at the first signs of illness[4].

Using zinc bisglycinate, a highly bioavailable form, helps ensure optimal absorption without gastrointestinal discomfort.

4. Selenium: The antioxidant ally

Selenium plays a quiet but crucial role in immune defence. It’s part of antioxidant enzymes (like glutathione peroxidase) that protect cells from damage and support the activity of immune cells.

• Selenium has been shown to enhance the immune response and support viral defence[5].
• Low selenium levels are associated with weakened immunity and slower recovery from infections[6].

5. Quercetin: The plant-based protector

Quercetin is a natural flavonoid found in fruits and vegetables with antioxidant, antiviral and anti-inflammatory properties.

• It helps regulate the immune response and may inhibit viral replication and reduce inflammation[7].
• Quercetin works synergistically with vitamin C, which helps regenerate quercetin and extend its antioxidant action in the body[8].
• Quercetin also acts as a zinc ionophore, helping to increase zinc uptake within the cell[9].

The power of synergy: Why these nutrients work better together

While each nutrient brings unique benefits, their real power lies in how they complement each other:

• Vitamin C + quercetin: C helps restore quercetin’s antioxidant power, enhancing its effectiveness and absorption[8].
• Vitamin D + zinc: Together, they help modulate the immune response, zinc supports cell activity, while D calms unnecessary inflammation[2, 4].
• Selenium + vitamin C + zinc: These three work as a team to reduce oxidative stress during infection, supporting faster recovery and less tissue damage[1, 5].
• Zinc + quercetin: Quercetin helps your cells absorb zinc more effectively, which boosts your immune system's ability to fight off viruses and inflammation[9].

By combining these nutrients in appropriate, research-backed doses, you’re not just covering the basics, you’re creating a network of immune support that strengthens your defences from multiple angles.

Final thoughts

There’s no one-size-fits-all when it comes to immune health, but science consistently points to the value of a balanced, nutrient-rich approach. A combination of vitamin C, D, zinc, selenium, and quercetin offers a well-rounded strategy to boost immunity, reduce inflammation and help your body bounce back faster from infections.

Strong immunity isn’t about quick fixes. It’s about smart, daily support that works in sync with your body.

References

1. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211.
2. Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881–886.
3. Martineau AR et al. Vitamin D supplementation to prevent acute respiratory infections. BMJ. 2017;356:i6583.
4. Hemilä H. Zinc lozenges and the common cold: a meta-analysis. J R Soc Med Open. 2017;8(5):2054270417694291.
5. Huang Z et al. Selenium status and the risk of viral infections: a review. Free Radic Biol Med. 2021;182:38–47.
6. Beck MA et al. Selenium deficiency and viral infection. J Nutr. 2003;133(5 Suppl 1):1463S–1467S.
7. Colunga Biancatelli RML et al. Quercetin and Vitamin C: An Experimental, Synergistic Therapy for the Prevention and Treatment of SARS-CoV-2. Front Immunol. 2020;11:1451.
8. Boots AW, Haenen GR, Bast A. Health effects of quercetin: from antioxidant to nutraceutical. Eur J Pharmacol. 2008;585(2–3):325–337.
9. Sreenivasulu, K., Raghu, P., & Nair, K. M. (2010). Polyphenol-rich beverages enhance zinc uptake and metallothionein expression in Caco-2 cells. Journal of Food Science, 75(4), H123–H128.

Information provided by Metagenics.