As autumn arrives, the body’s needs begin to shift. The air turns colder, the mucous membranes dry out, and rising stress puts pressure on the system that protects us from within. But what does research actually say about supporting the body’s natural defences?
How to Support Your Immune System – Backed by Research
Your immune system works quietly in the background, every day, all year round. There are no shortcuts – but there are ways to give it what it needs. And science offers plenty of guidance, from how the gut microbiome interacts with immune cells to the ways sleep and stress management shape your resilience. Below, we dive deeper into these essential pieces of the puzzle.
What Research Says About Immunity and the Gut Microbiome
Up to 70% of the immune system is located in and around the gut¹. Here, the gut flora acts as a communication hub. A balanced microbiome helps the body recognise threats and supports a more resilient mucosal barrier.
The gut also influences mental wellbeing. The gut–brain connection means that microbial balance affects how we cope with stress, how well we recover, and how smoothly the body functions as a whole².
Ways to Strengthen the Gut Environment
- Prebiotic fibres – e.g., cooled potatoes, green bananas, root vegetables
- Probiotic bacteria – certain strains have been studied in relation to the normal function of the immune system³
- Butyrate – supports a stronger gut lining
- Plant fibres and mucilaginous plants, such as Slippery Elm
- Colourful, varied foods – vegetables, herbs, and bitter plants like dandelion, artichoke, fennel, cumin
A stable gut environment is one of the most important foundations for a normally functioning immune system.
Nutrients That Support the Immune System – According to Research
Several vitamins and minerals are scientifically proven to contribute to the normal function of the immune system³. It’s not about taking “extra”, but about meeting the body’s basic needs – especially during periods of increased stress.
Key Vitamins and Minerals for Immune Support
- Vitamin C – contributes to the normal function of the immune system and helps protect cells from oxidative stress⁴
- Vitamin D – contributes to the normal function of the immune system⁴ and becomes especially important when sunlight is limited
- Zinc – contributes to the normal function of the immune system and to protecting cells from oxidative stress⁴
- Vitamin A – helps maintain normal mucous membranes and supports the normal function of the immune system⁴
Antioxidants and Plant Compounds
Colourful plants, herbs, and berries contain natural antioxidants that help the body manage oxidative stress⁵. Diets rich in varied plant compounds are strongly associated with a well-functioning immune response.
Your Body’s Defences Are Built in Everyday Life – Not Just Through Food
Nutrition matters, but it isn’t the whole story. Studies show that lifestyle habits play an equally important role. Sleep, movement, stress levels and gut health all interact – often more than we realise.
How Stress Affects the Immune System
Chronic stress raises cortisol levels, and when cortisol stays high for too long, it can weaken immune function. The body struggles to unwind, recover and maintain the processes needed for normal immune defence. This is why even small breaks during the day can make a real difference.
Commonly recommended habits include:
- short pauses
- breathing exercises
- a calming evening routine
- limited screen time
- quiet moments
Magnesium contributes to the normal functioning of the nervous system and muscles⁶, offering helpful support.
How Sleep Impacts Immune Function
While you sleep, immune cells repair and the body recovers. When sleep is too short or disrupted, these processes can’t function properly, which may negatively impact the immune system over time. Three habits are often highlighted as particularly helpful:
- a consistent sleep schedule
- a cool, dark bedroom
- avoiding caffeine later in the day
Movement
Regular, moderate physical activity strengthens the body’s defence mechanisms. Even a daily walk or light exercise can make a significant difference⁷.
Research Shows the Path – You Choose the Steps
The immune system isn’t shaped by a single action. It’s built through the small, daily choices: meals, rest, sleep, movement – and how we care for gut health.
Science gives us the tools.
You decide how to use them.
We hope to inspire long-term habits. Habits that build inner strength, step by step – with care for the body and its natural needs.
Referenser
- Hill, C., Guarner, F., Reid, G., Gibson, G.R., Merenstein, D.J., Pot, B., Morelli, L., Canani, R.B., Flint, H.J., Salminen, S., Calder, P.C. and Sanders, M.E., 2014. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), pp.506–514.
- Mayer, E.A., Knight, R., Mazmanian, S.K., Cryan, J.F. and Tillisch, K., 2014. Gut microbes and the brain: paradigm shift in neuroscience. Journal of Neuroscience, 34(46), pp.15490–15496.
- Ibid.
- EFSA (European Food Safety Authority), 2009–2011. Scientific Opinions on the substantiation of health claims:
- Vitamin C: EFSA Journal, 2009, 7(9):1226.
- Vitamin D: EFSA Journal, 2010, 8(2):1468.
- Zinc: contributes to the normal function of the immune system. EFSA Journal, 2010, 8(4):1609.
- Vitamin A: EFSA Journal, 2009, 7(9):1221. - EFSA, 2010. Scientific Opinion on vitamin C and protection of cells from oxidative stress. EFSA Journal, 8(10):1815.
- EFSA, 2011. Scientific Opinion on magnesium and its contribution to normal functioning of the nervous system and to the reduction of tiredness and fatigue. EFSA Journal, 9(2), p.2043.
- Nieman, D.C., Henson, D.A., Austin, M.D. and Sha, W., 2011. Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine, 45(12), pp.987–992.