Vitamin D, Zinc and Vitamin C: Immune System Nutrients Explained

Search for immune supplements and you will find long lists of vitamins, minerals, herbs and mushrooms. In Great Britain, only a small group of vitamins and minerals carry authorised claims about the immune system. This guide explains which ones they are, focuses on the three most people look for, vitamin D, zinc and vitamin C, and shows how to read a combined label.

Nutrients with an authorised immune system claim

Each of the following carries the authorised claim that it contributes to the normal function of the immune system:

• Vitamin A
• Vitamin B6
• Vitamin B12
• Folate
• Vitamin C
• Vitamin D
• Copper
• Iron
• Selenium
• Zinc

Herbs and mushrooms such as elderberry, echinacea and reishi have no authorised health claims in Great Britain, so we do not make immune claims for them. The claims above also apply only where a product provides a meaningful amount of the nutrient, at least 15% of the Nutrient Reference Value (NRV) per daily serving.

Vitamin D

Authorised claim: Vitamin D contributes to the normal function of the immune system.

Food sources: oily fish, egg yolks, red meat and fortified foods. Few foods contain much vitamin D.

UK guidance: the NHS advises everyone to consider a 10 microgram (400 IU) supplement daily in autumn and winter, and adults should not take more than 100 micrograms (4,000 IU) a day unless a doctor advises it. Read more in vitamin D in a UK winter.

Zinc

Authorised claim: Zinc contributes to the normal function of the immune system.

Food sources: meat, shellfish, cheese, bread and wheatgerm, seeds, pulses and wholegrains.

UK guidance: the NHS says adults need 7 mg (women) to 9.5 mg (men) a day and advises not taking more than 25 mg a day of zinc supplements unless a doctor advises it. Read more in zinc and the immune system.

Vitamin C

Authorised claim: Vitamin C contributes to the normal function of the immune system.

Food sources: oranges, peppers, strawberries, blackcurrants, kiwi fruit, broccoli, Brussels sprouts and potatoes.

UK guidance: the NHS says adults need 40 mg a day and that less than 1,000 mg a day of vitamin C supplements is unlikely to cause harm. Read more in vitamin C explained.

Food first

A varied diet with plenty of fruit, vegetables, wholegrains, pulses and protein provides most of these nutrients for most people. Vitamin D is the main exception in the UK in autumn and winter, which is why it has its own NHS advice. Supplements add to a balanced diet and a healthy lifestyle; they do not replace them.

How to read a combined immune supplement label

• Check each nutrient's amount and %NRV. A product with several nutrients may contain a lot of one and very little of another.
• Add up across products. Vitamin D, zinc and vitamin C often appear in multivitamins, beauty formulas and stacks as well.
• Read the serving. High-strength vitamin D products are sometimes taken less often than daily.
• Look past herbal extras. If a product leans on ingredients without authorised claims, the claims on the pack should relate only to the vitamins and minerals.

Our products

• Vitamin C 150mg + Zinc 4.3mg Vegan Capsules: 150 mg vitamin C (188% NRV), 4.3 mg elemental zinc (43% NRV) and 20 mg magnesium per capsule. One capsule daily. Suitable for vegans.
• Vitamin D3 Complex 10000IU K2 MK7 200mcg, Zinc and Vitamin C Capsules: per capsule, 250 µg (10,000 IU) vitamin D3 from lanolin, 200 µg vitamin K2 as MK-7, 30 mg vitamin C, 4.3 mg zinc and 20 mg magnesium. The label directs one capsule twice a week. Each capsule is well above the NHS 100 µg daily figure, so this is a high-strength product to use only on a doctor's advice, and not alongside other vitamin D supplements. Not suitable for vegans or vegetarians.

Browse the full range in our Immune Support collection.

Who should speak to a doctor or pharmacist first

• Anyone taking prescription medication, including warfarin or another anticoagulant if a product contains vitamin K
• Anyone pregnant, trying for a baby or breastfeeding
• Anyone with a kidney condition or another long-term health condition
• Anyone under 18, as our products are not intended for under 18s

Frequently asked questions

Which vitamins are good for the immune system?

Vitamins A, B6, B12, C and D, folate, copper, iron, selenium and zinc all carry the authorised claim that they contribute to the normal function of the immune system.

Can supplements stop me catching a cold?

No. Food supplements are not intended to prevent, treat or cure any illness.

Can I take vitamin D, zinc and vitamin C together?

Yes, they are different nutrients. Follow each label and add up the totals of each nutrient across everything you take.

Do I need all three?

Most people get enough zinc and vitamin C from a varied diet. In the UK, the NHS advises everyone to consider vitamin D in autumn and winter.

Is elderberry or echinacea an immune supplement?

They are sold widely, but no immune claims are authorised for them in Great Britain.

This article is for general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.

Sources

• NHS. Vitamins and minerals.
• Department of Health and Social Care. Great Britain nutrition and health claims register.