As summer slowly gives way to autumn, it’s easy to focus on swapping linen for knitwear and iced coffees for warming lattes. But one of the smartest seasonal rituals starts long before the first sniffle arrives. Rather than waiting until you’re feeling run down, nutrition experts recommend supporting your immune system proactively, helping your body head into the colder months in the strongest possible position.
While no supplement can prevent illness, certain vitamins, minerals and botanical ingredients are well established for supporting the normal function of the immune system. When paired with good sleep, a colourful diet, regular movement and stress management, they can form part of a well-rounded wellness routine.
Whether you’re looking to top up key nutrients or explore some of the latest innovations in immune health, these are the supplements worth adding to your routine before the seasons change.
1. Higher Nature Immune Plus
One of the easiest ways to cover several immune-supportive nutrients in one go is with Higher Nature’s Immune Plus. The formula combines vitamin C and zinc with antioxidant-rich elderberry, bilberry and blackcurrant extracts, creating a comprehensive daily supplement that’s ideal as we transition into autumn. Vitamin C and zinc both contribute to the normal function of the immune system, while the berry extracts provide naturally occurring plant compounds that complement the formula. It’s an excellent option for anyone looking for convenient everyday support.
Also worth trying: Higher Nature Pro Immune, which combines seven researched strains of live bacteria with zinc and elderberry. Considering around 70% of immune cells reside in the gut, supporting your microbiome is another valuable piece of the immunity puzzle.
2. Hifas da Terra Bio-Defense
Medicinal mushrooms continue to be one of the most exciting areas of nutritional science, and Hifas da Terra’s Bio-Defense is a standout formula designed specifically for immune support. It combines organic extracts of Reishi, Shiitake, Maitake and oyster mushrooms alongside naturally sourced vitamins C and D. These mushrooms are naturally rich in beta-glucans, complex polysaccharides that have been extensively studied for their role in supporting healthy immune function, while vitamins C and D contribute to the normal functioning of the immune system.
3. GP Nutrition EverydayMe™ Multivitamin
As the seasons begin to shift, a comprehensive multivitamin can help fill nutritional gaps and provide the extra support your body needs to stay resilient. GP Nutrition’s EveryDay Me Multivitamin delivers 27 essential vitamins, minerals and nutrients in one daily formula, making it an easy addition to your wellness routine. Designed to support everything from sustained energy and cognitive performance to hormonal balance and emotional wellbeing, it also provides targeted immune support with key nutrients including vitamins C, D, A, B6 and B12, alongside zinc, selenium, iron and folate. What sets it apart is the inclusion of Oxxynea®, a unique blend of plant-based extracts that provides antioxidant benefits equivalent to one of your five-a-day portions of fruit and vegetables. As an added bonus, the formula also helps nourish healthy skin, hair and nails while magnesium and vitamin B6 support the nervous system, promoting a calmer mind and more restful sleep, making it an ideal all-round supplement to help you feel your best as autumn approaches.
4. NOW Foods Ultra Omega-3 Fish Oil
While omega-3 isn’t traditionally thought of as an “immune supplement”, we now know that healthy fats play an important role in regulating inflammation and supporting overall immune resilience. NOW Foods Ultra Omega-3 Fish Oil delivers highly concentrated EPA and DHA to support whole-body wellbeing, making it an excellent addition to your autumn supplement stack, particularly if oily fish doesn’t feature regularly in your diet. If you’re looking for a more targeted immune formula, NOW Foods Vitamin D-3 is another great choice to help maintain healthy vitamin D levels through the darker months.
5. BetterYou Vitamin D3 3000iu + K2 Oral Spray
If swallowing tablets isn’t your thing, BetterYou Vitamin D3 3000iu + K2 Oral Spray offers one of the simplest ways to maintain vitamin D intake. The oral spray delivers vitamin D directly into the soft tissue inside the mouth for convenient daily use, making it particularly useful for busy lifestyles or anyone who prefers an alternative to capsules. With vitamin D playing such an important role in normal immune function, it’s a supplement many nutrition professionals recommend considering once sunshine becomes less reliable.
