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Zuletzt aktualisiert am 29.04.2026
Cold and flu season is here, and soon we'll be hit by one wave of colds after another. And just when you think you've put away the tissues, you're already reaching for the throat lozenges again. During this time, the immune system is especially important. Sound familiar? In this article, we'll show you how to strengthen it with a few things. Vitamins for the immune system so you can enjoy the cold season.
Our series "Get through the winter safely with Vetain"This will guide you through the coming months and show you how to get through the winter with the right vitamins and minerals. In the last post, we explained why." Vitamin D in winter This is particularly interesting. And a little hint: The sunshine vitamin will also appear again in this article.
Your knowledge to go: Which vitamins are good for the immune system?
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In winter, many people consciously pay attention to their immune system and therefore specifically take supplements. Dietary supplement back.
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Some vitamins for the immune system are Vitamin A, Vitamin B12, Vitamin C, Vitamin D, iron and zinc.
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But vitamin B6, selenium, folic acid, copper and omega-3 fatty acids are also an important part of a balanced diet.
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Constantly catching colds | What to do?
Constantly ill despite a healthy lifestyle? If you already eat a balanced diet, you exercise sufficiently and regularly, sleep well and maintain thorough hand hygiene and despite it If you are constantly feeling unwell, a visit to your doctor is always recommended first.
In addition, a sufficient level of care also plays a role. Supply of vitamins and minerals a role in many normal bodily functions. Vitamins and minerals can contribute to normal function. Function of the immune system contribute. How well one's own needs are met can vary from person to person and depends on many factors.
Especially during periods when you feel stressed, it can be helpful to take a closer look at your personal diet and living situation to ensure that you are well cared for overall.
Vitamins for the immune system
Let's take a look at some typical vitamins for the immune system. The following vitamins and minerals contribute to the normal function of the immune system:
Vitamin A
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Typical sources include liver, egg yolks, butter, cheese, fish, carrots, pumpkin, sweet potatoes, and spinach.
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A varied diet usually provides enough vitamin A.
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Plant-based foods contain provitamin A, a precursor to vitamin A that the body can convert into the "real" vitamin.
Vitamin B12
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It is found almost exclusively in animal-based foods such as meat, fish, and dairy products.
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In vegetarian or vegan diets, fortified foods or Vitamin B supplements (available here!) to be used to ensure supply.
Vitamin C
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Fruits and vegetables are good sources of vitamin C (e.g., bell peppers, citrus fruits, broccoli).
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Vitamin C is probably the most well-known vitamin for the immune system.
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Supplements are widely used – whether in the form of effervescent tablets, capsules or tablets.
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Vitamin D
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Foods containing vitamin D include fatty fish, egg yolks, and fortified foods. However, this is not the main source of vitamin D, because:
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The body can produce vitamin D itself when exposed to sunlight. You can read what this means for winter in part 1 of our winter series.
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Minor spoiler: In winter, many people rely on supplements like... Vitamin D drops from Vetain.
iron
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Sources of iron include meat, legumes, nuts, and green leafy vegetables.
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Plant-based iron is better absorbed when combined with foods containing vitamin C.
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Important: Supplementation should only be undertaken if a deficiency has been medically confirmed!
zinc
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Good sources of zinc include meat, cheese, legumes and nuts.
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Vegans and vegetarians in particular often supplement their diets. Zinc in tablet form, Especially in winter, it is considered one of the vitamins for the immune system.
Other important nutrients
In addition to these vitamins for the immune system, there are also Omega-3 fatty acids, secondary plant compounds and other vitamins and minerals such as Vitamin B6, selenium, folic acid and copper An important part of a balanced diet. A diet including animal products often contains enough of these nutrients, so supplementation is not generally recommended.
In the vegetarian and vegan diets However, the situation is different: some nutrients, such as omega-3 fatty acids, may not be absorbed sufficiently.
If that sounds interesting to you, you can read more in our article about Supplements in a vegetarian diet Read more about it.
Vitamins in winter
Some people use the winter months to focus on their immune system and do a lot to "strengthen" it, as it's often called. This includes a balanced diet with fruits, vegetables, and legumes. & Co. often also a supplement.
If you also want to supplement this winter, why not start with step 1 and get the right vitamins for your immune system?
Not sure which immune system supplements you want? Find help here.Which dietary supplements should one take?"
Of course, you can also buy a pre-mixed immune supplement (so-called immune tablets or immune vitamins). However, we prefer to look at what's really needed on an individual basis, rather than simply taking an immune system tablet that might contain things you don't actually need.
Buy vitamins for the immune system
You've decided to do something for your immune system this year? Fantastic!
If you're currently looking for good nutritional supplements but keep finding yourself clueless in front of endless shelves of all sorts of products, we have a checklist for you on how to find good products:
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Quality seals and certificates: Independent, official tests show whether a product is truly good.
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A clean and short List of ingredients: Sure, you might not know many of the technical terms for vitamins, capsule materials, etc., and that's perfectly fine. But if the list of ingredients is endless and even checkers for such lists give a negative result, then it's probably not a good thing.
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High bioavailability: High bioavailability means that a vitamin can be well utilized by your body.
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Trustworthy origin: Take a look at where the products are manufactured and where the raw materials come from – is attention paid to ensuring good origins?
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Official product tests and reviews: It's always a good idea to check out reviews from other customers; they usually know exactly what different products are like.
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Transparency and contact options: Good manufacturers are always there for you and don't shirk their responsibility.
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Clear intake recommendations and sensible dosages: Good vitamins for the immune system should always have a clear intake recommendation and a clear dosage that corresponds to the information provided by professional societies.
If you don't want to do the Google work yourself, we can help you. our vitamins We highly recommend them. They were developed with experts and are our pride and joy. We in the team also happily take our supplements ourselves because we're simply thrilled with them.
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Conclusion
Vitamin C, Zinc & So now you know exactly which vitamins are important for the immune system. Why not give yourself and your body an early Christmas present (or a belated one, depending on when you're reading this article) and treat yourself to some immune-boosting supplements? Hopefully, this will help you get through the winter well and enjoy long walks in the cold.
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
literature & Sources
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Börner, B. & Moll, R. (2021). The 5-week program for a strong immune system.
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Corts, M. (2025). Strengthening the immune system in a multimodal way. In: DHZ – German Naturopathic Practitioners Journal, 20(1).
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Schmiedel V. (2021). How we can specifically strengthen the immune system. In: Uro-News, 25(9).
*Reminder: Of course, there are no vitamins or minerals that are ONLY for the immune system. Vitamins are part of a complex system so intricate that it cannot be covered in a short blog post.In this article, we are referring to vitamins. & Minerals that have the official health claim "contribute to the normal function of the immune system" according to the EFSA (European Food Safety Authority) wear them. To put it a bit more pleasantly, we're talking about "vitamins for the immune system".
Please always remember that we are not doctors, therefore we cannot give you individual advice and all statements in this article are purely nutritional and informative.
