Natural Ways to Support Your Immune System: Food, Vitamins & Herbs

Vitamin C is an essential micronutrient. Without it, we are at risk for poor immune function, skin health issues, and joint problems. The many benefits of vitamin C consumption are well known and continuously studied, and its effects on the immune system are top-of-mind, especially in the past year. In this article, we’ll examine some of the ways vitamin C benefits your immunity. Shop Vitamin C What is our immune system? Our immune system is a massive network in our body, composed of organs, white blood cells and proteins that protect us from viruses, infection, and pathogens. There are also two types of immunity that we have, and it’s important to clarify. Innate immune system: this includes physical, chemical, or cellular defences against pathogens like our tears, stomach acid and mucous membranes. Adaptive immune system: also known as acquired immunity, it is marked by the expansion of T and B lymphocytes (a.k.a. our immune army) that set out to destroy the invader. Simply put, when we get sick once, our body learns what those pathogens look like, and can prepare for the next time. Does vitamin C improve immunity? There are a variety of ways that vitamin C works with our immune system to support, build and boost it. In fact, vitamin C works with both our innate and adaptive immune systems (1) Here are a few ways that vitamin C can support you. 1. Vitamin C helps reduce the length of the common cold and flu Vitamin C is commonly used during cold and flu season to help prevent or reduce the symptoms of these common ailments. One study has shown that supplementing with Vitamin C, beyond diet alone, reduced the number of colds as well as the length in those taking the supplement (2). The reduction in symptoms has been attributed to vitamin C’s antioxidant properties and ability to reduce overall inflammation (3). 2. Vitamin C can aid in wound healing It is important to remember that our immune system isn’t at work only when we get sick. Our immune system also helps us recover from injury and wounds. Vitamin C can help with everything from cuts and scrapes, to sports injuries and surgery. Studies have shown that dosing above the recommended daily allowance (RDA), of 500 to 3000 mg can accelerate recovery (4). 3. Vitamin C helps reduce symptoms from seasonal allergies As an antioxidant, vitamin C can help with general inflammation in the body, as is seen with seasonal allergies. In addition, studies have shown that supplementing with Vitamin C can be helpful to reduce symptoms of hay fever (7). One study shows that supplementing with high-dose vitamin C (2,000mg) daily can lower blood histamine levels. Histamine is typically known for its impact on seasonal allergies, hence the reason we reach for antihistamine medications when we feel the sniffly nose and watery eyes starting! 4. Vitamin C reduces oxidative stress Oxidative stress is when there is an imbalance of free radicals and antioxidants. This typically causes cell and tissue damage, leading to faster aging and illness, including conditions like diabetes, cancer, and heart disease. Vitamin C has been shown to reduce overall oxidative stress in the body (8). Overall, Vitamin C is an essential part of our daily routine, whether through food or supplements. It’s important to remember that under times of stress, if you’re taking certain medication or if you’ve been feeling under the weather, it can be helpful to supplement with vitamin C in higher doses. Many people can tolerate 1,000 mg of vitamin C with no ill effect on their bowels. If your vitamin C intake leaves you running for the washroom, try to halve your dose! Shop Vitamin C

It seems that everyone from celebrities, influencers, and your average Jenny-from-the-block has been taking you through their 12-step skincare regimen on Instagram. It was, and still is, very in vogue to care about your health and your glow. Organika is a pioneer in this field and has been coming out with on-trend products that are high quality and affordable for over 30 years. Two favourited and most relevant products in terms of skin care are Enhanced Collagen and Vitamin C products. Vitamin C and Collagen Benefits COLLAGEN’S ROLE IN SKIN CARE We’ve been hearing about collagen for the past couple of years now, and for good reason. Anyone in their mid-twenties will benefit from collagen. Why? Because collagen production starts to dwindle in our mid-to-late 20s, and we start losing 1% per year after that. By 40, the reduction accelerates dramatically. What does this mean? We begin seeing signs of aging such as wrinkles and dry skin. Additionally, our joints stiffen, we don’t have as much energy and take longer to recover from physical activity. Collagen is important not only for healthy skin, hair and nails, but also for reducing aches and pains in our muscles and joints and even gut health too. VITAMIN C’S ROLE IN SKIN CARE Most of us associate vitamin C with immunity, because this nutrient is a powerful antioxidant and boosts our immune systems. Ever since we discovered that scurvy was due to a deficiency in vitamin C, it’s been widely accepted that this vitamin supports the skin, and this knowledge is used as rationale for the addition of vitamin C to beauty products. Our skin, specifically our keratinocytes, contains high concentrations of vitamin C, which aid in collagen production, wound healing, minimizing scar formation and assisting in antioxidant protection against UV damage, all of which ameliorates signs of aging skin. A diet rich in fruits and vegetables is vital for maintaining healthy skin and collagen production, due to the vitamin C concentration. Vitamin C has such a wide range of appreciable benefits that supplementation should be part of everyone’s diet. The RDA for Vitamin C is no more than 2000 mg a day, with a minimum of 75 mg, though experts will argue this is too low to have any beneficial effects. Can I Use Collagen and Vitamin C Together? Yes! And you should! Collagen and vitamin C supplements work better together. Why? Because vitamin C is a nutrient that can help boost your body's natural production of collagen (aka a collagen builder). Taking collagen and vitamin C together will likely boost your skin health more than taking either on their own. Note: You don’t need to consume vitamin C at the same time you take your collagen supplement, they don't need to be taken together to get the full benefits of collagen. Vitamin C and Collagen Synthesis If you type in ‘Vitamin C and Collagen’ in PubMed and you’ll get over 1900 results.There has been ample research into the synergy of taking these two compounds together. In one study, it’s been shown that vitamin C increased collagen deposits, showing that it plays a critical role preventing the auto-inactivation of certain collagen enzymes that are key in producing collagen.¹ Another study has shown that vitamin C is important for wound healing because of its essential role in collagen synthesis, and that vitamin C enhanced the formation of collagenous proteins.² Other studies have linked vitamin C to collagen production, skin hydration, wound healing, wrinkle reduction, and improved inflammatory skin conditions.³ Note: Vitamin C is an amazing nutrient for aging gracefully. Even though you don’t have to take collagen and vitamin C together, it’s important to get enough of each. Intakes can increase with age. Choosing a Vitamin C product When buying any supplement, including collagen and vitamin C, you want to make sure that it is high quality. Check the ingredient list: your collagen should be a clean, single-ingredient formula, sourced from grass-fed pasture raised cattle, free from all hormones, antibiotics, GMOs and gluten. In terms of vitamin C, there are lots of options: Instant C – vitamin C in convenient tablets that flavour your water Instant C, D, Zinc Immunity Effervescent – combining additional immune support nutrients Liposomal Vitamin C – more potent and higher bioavailable vitamin C References: 1. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts - PubMed (nih.gov) Boyera N, Galey I, Bernard BA. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998 Jun;20(3):151-8. 2. Enhanced production of mineralized nodules and collagenous proteins in vitro by calcium ascorbate supplemented with vitamin C metabolites - PubMed (nih.gov) Rowe DJ, Ko S, Tom XM, Silverstein SJ, Richards DW. Enhanced production of mineralized nodules and collagenous proteins in vitro by calcium ascorbate supplemented with vitamin C metabolites. J Periodontol. 1999 Sep;70(9):992-9. 3. The Roles of Vitamin C in Skin Health - PMC (nih.gov) Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866. This article has been fact-checked and reviewed by RHNs.

When it comes to staying healthy, few combinations are as effective as Liquid Zinc & Vitamin C. These nutrients are essential for immune function and are widely regarded among the best vitamins for immunity, with Vitamin C often considered the best vitamin for immune system support recovery, or just aiming for better overall health. Why Vitamin C & Zinc Work Together for Immunity  Vitamin C helps protect your immune cells from damage, increases white blood cell activity and works as a strong antioxidant.  Zinc is integral for immune cell function, helps fight off pathogens, supports wound healing and ensures your body can mount a proper immune response.  When taken together, Vitamin C + Zinc often show improved immune markers vs taking either alone.  What Research Says  A review article "Immune-enhancing role of vitamin C and zinc and effect on clinical conditions" found that adequate intakes of both reduce the risk, severity and duration of respiratory infections, including the common cold.  Another recent study "The impact of vitamin D, vitamin C, and zinc supplements on immune status among Jordanian adults during COVID-19" showed people who took Vitamin C and zinc more frequently reported better self-assessed immune status than those who rarely supplemented.  A review "The nutritional roles of zinc for immune system and COVID-19 & immune enhancement" found that combining Vitamin C and Zinc can increase antibody production following COVID infection.  How to Use Them Well  If you’re considering Vitamin C + Zinc:  Choose high-quality forms. For Vitamin C, options like ascorbic acid, buffered vitamin C or liposomal are good. For Zinc, look for options like chelated zinc, gluconate or zinc citrate. Choosing well-absorbed forms of zinc for immunity can make a difference in how effectively your body responds. Be consistent. Regular daily supplementation appears to offer more benefit than only taking them once illness strikes.  Watch the dose. Too much zinc can interfere with absorption of other minerals; too much Vitamin C can upset digestion for some people.  These findings highlight the role of vitamin immunity, especially when Vitamin C and Zinc are taken together consistently. How They Compare to Other Immune System Boosters  While many products are marketed to “boost immunity,” very few combinations have as much clinical evidence as Vitamin C and Zinc. Paired with lifestyle supports—good sleep, healthy diet, stress management—they are among the most reliable immune system boosters you can choose.  Final Thoughts  Putting Vitamin C + Zinc into your wellness routine is one of the most practical ways to support your immune system. If you choose well-made products and use them consistently. Among natural options, Vitamin C + Zinc stand out as top choices for immunity boost vitamin C and zinc for immunity. They can help you feel more resilient, recover faster, and stay healthier overall.  References  Maggini S, Wintergerst ES, Beveridge S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Ann Nutr Metab. 2007;50(2):85-94.  Obaidat DM, Al-Qudah RA, Al-Dmour RO, et al. The impact of vitamin D, vitamin C, and zinc supplements on immune status among Jordanian adults during COVID-19. BMC Public Health. 2023;23(1):1889.  Lee H, Shin H. The nutritional roles of zinc for immune system and COVID-19 & immune enhancement. Front Nutr. 2024;11:1385591.