7 Min
Zuletzt aktualisiert am 23.09.2026
Cold season is here, and soon one wave of colds after another will sweep over us. And just when you have put the tissues away again, you may already need to bring out the throat lozenges once more. During this time, the immune system is particularly in focus. Does this sound familiar? In this article, we show you how you can enjoy the cold season with some vitamins for the immune system.
Our series "Get Through Winter with Vetain" will accompany you over the coming months and show you how to get through winter with the right vitamins and minerals. In the last article, we explained why vitamin D in winter is particularly interesting. And a little tip: This sunshine vitamin will make another appearance in this article too.
Your Knowledge To Go: Which vitamins support the immune system?
-
In winter, many people consciously pay attention to their immune system and therefore specifically turn to food supplements.
-
Some vitamins for the immune system are vitamin A, vitamin B12, vitamin C, vitamin D, iron, and zinc.
-
Vitamin B6, selenium, folic acid, copper, and omega-3 fatty acids are also an important part of a balanced diet.
%-product_content-%
Constantly catching colds | What to do?
Constantly ill despite a healthy lifestyle? If you already eat a balanced diet, exercise sufficiently and regularly, sleep well, and maintain thorough hand hygiene yet are still repeatedly feeling under the weather, a visit to your doctor is of course always advisable as a first step.
Adequate vitamin and mineral intake also plays a role in many normal bodily functions. Vitamins and minerals can contribute to the normal function of the immune system. How well your individual needs are met can vary from person to person and depends on many factors.
Especially during times when you feel under strain, it can be helpful to take a closer look at your personal diet and living situation to ensure that you are well nourished overall.
Vitamins for the immune system
Let's take a look together at the typical vitamins for the immune system. The following vitamins and minerals contribute to the normal function of the immune system:
Vitamin A
-
Typical sources include liver, egg yolk, butter, cheese, fish, carrots, pumpkin, sweet potatoes, and spinach.
-
A varied diet generally provides enough vitamin A.
-
Plant-based foods contain provitamin A, a precursor to vitamin A that the body can convert into the "right" vitamin.
Vitamin B12
-
It is found almost exclusively in animal-based foods such as meat, fish, and dairy products.
-
With a vegetarian or vegan diet, fortified foods or vitamin B supplements (available here!) can be used to ensure adequate intake.
Vitamin C
-
Fruit and vegetables are good sources of vitamin C (e.g., bell peppers, citrus fruits, and broccoli).
-
Vitamin C is probably the best-known vitamin for the immune system.
-
Supplements are widespread - whether in the form of effervescent tablets, capsules, or tablets.
%-split_content-%
Vitamin D
-
Foods containing vitamin D include fatty fish, egg yolk, and fortified foods. However, this is not the main source of vitamin D, because:
-
The body can produce vitamin D itself when exposed to sunlight. Find out what this means for winter in part 1 of our winter series.
-
Small spoiler: In winter, many people rely on supplements such as Vetain's vitamin D drops.
Iron
-
Sources of iron include meat, legumes, nuts, and green leafy vegetables.
-
Plant-based iron is absorbed better when combined with foods containing vitamin C.
-
Important: Supplementation should only be taken in the event of a medically confirmed deficiency!
Zinc
-
Good sources of zinc include meat, cheese, legumes, and nuts.
-
Vegans and vegetarians in particular often supplement 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, omega-3 fatty acids, secondary plant compounds, and other vitamins and minerals such as vitamin B6, selenium, folic acid, and copper are also important parts of a balanced diet. A diet containing animal products often provides enough of these nutrients, so supplementation is not generally recommended.
However, things look different with a vegetarian and vegan diet: Some nutrients, such as omega-3 fatty acids, may not be consumed in sufficient amounts.
If this sounds interesting to you, you can read more about it in our article on supplements in a vegetarian diet.
Vitamins in winter
Some people use winter to focus on their immune system and do a lot to, as people like to say, "strengthen" it. Alongside a balanced diet with fruit, vegetables, legumes & co., this often also includes supplementation.
If you also want to take supplements this winter, why not start with step 1 and get the right vitamins for the immune system.
Still not sure which supplements for the immune system you want? You'll find help here: "Which dietary supplements should you take?"
Of course, you can also buy a ready-mixed immune supplement (so-called immune tablets or immune vitamins). However, we prefer taking an individual approach to see what is really necessary rather than simply taking an immune system tablet that may also contain quite a few things you don't actually need.
Buy vitamins for the immune system
Have you decided to do something for your immune system this year? Fantastic!
If you're looking for good dietary supplements but keep finding yourself standing cluelessly in front of endless shelves filled with all kinds of products, we've put together a checklist to help you find good products:
-
Quality seals and certifications: Independent, official tests show whether a product is genuinely good.
-
A clean and short ingredient list: Sure, many technical terms for vitamins, capsule materials, etc. are unfamiliar, and that's perfectly fine. But if the ingredient list goes on and on, and even checkers for such lists return a negative result, it may not be particularly good.
-
High bioavailability: High bioavailability means that your body can make good use of a vitamin.
-
Trusted origin: Take a look at where the products are made and where the raw materials come from - is attention paid to good sourcing?
-
Official product tests and reviews: Feel free to check other customers' reviews from time to time; they usually know exactly what different products are like.
-
Transparency and a way to get in touch: Good manufacturers are always there for you and do not shirk their responsibility.
-
Clear usage recommendations and appropriate dosages: Good vitamins for the immune system should always have clear usage recommendations and a clearly defined dosage that is consistent with the specifications of professional associations.
If you don't want to do the Google research yourself, we recommend our vitamins. They were developed with experts and are something we are very proud of. We on the team also like to take our supplements ourselves because we are simply delighted with them.
%-product_content-%
Conclusion
Vitamin C, zinc & more. You now 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 read this article) and treat yourself to some supplements for the immune system? 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 email me - I look forward to hearing from you! :)
Literature & sources
-
Börner, B. & Moll, R. (2021). The 5-Week Program for a Strong Immune System.
-
Corts, M. (2025). Strengthening the Immune System Multimodally. In: DHZ – Deutsche Heilpraktiker Zeitschrift, 20(1).
-
Schmiedel V. (2021). How We Can Specifically Strengthen the Immune System. In: Uro-News, 25(9).
*Reminder: Naturally, there are no vitamins or minerals that exist ONLY for the immune system. Vitamins are part of a complex system that is so complicated that it cannot be covered in a short blog article. In this article, we are referring to vitamins & minerals that carry the official health claim "contribute to the normal function of the immune system" according to the EFSA (European Food Safety Authority) . To make this sound a little more pleasant, we refer to them here as "vitamins for the immune system".
Please always bear in mind that we are not doctors and therefore cannot provide you with individual advice, and that all statements in this article are purely nutritional and for informational purposes.
