If you are constantly sick or have a constant cold, you probably have a weak immune system. Pathogens such as bacteria , viruses and fungi are considered to be the cause of infections . However, our environment is teeming with pathogens: we are constantly exposed to them. The question of whether we fall victim to them and catch a cold, for example, depends on how well our immune system can fight off harmful invaders. IT'S WORTH READING: WE HAVE CREATED A DISCOUNT CODE FOR YOU ON THE PRODUCTS OF THIS ARTICLE OFFERED IN THE SHOP. YOU CAN FIND IT AT THE END OF THE ARTICLE. With these 5 tips you can strengthen your immune system and reduce your susceptibility to infections: 1) Supply your immune system with vitamins and minerals Your immune system needs a number of vitamins and minerals to function properly. If you are lacking just one of these nutrients, your immune system may be weakened and you may become sick more easily. The following nutrients are particularly important: Vitamin C Vitamin C supports the immune system in several ways. First, it contributes to collagen formation and thus supports the function of the skin . The skin is the first barrier against harmful invaders. In addition, vitamin C stimulates the proliferation of immune cells that produce antibodies . Antibodies recognize and bind to pathogens, allowing the body to easily get rid of them. [1] The daily requirement of vitamin C is 95 mg for women and 110 mg for men . [2] You can easily reach these amounts if you eat fresh fruit and vegetables every day. In our article about vitamin C you will learn more about this important vitamin and which foods are particularly rich in it. zinc Zinc supports the immune system by contributing to the development and function of immune cells. [3] The daily requirement of zinc is 7-16 mg . [4] The requirement depends on how much grains and legumes you eat. This is because these foods contain phytic acid, which binds zinc and thus reduces the absorption of this mineral. [5] B vitamins : vitamin B6, folic acid, vitamin B12 The intestine plays an important role in the immune system. The B vitamins B6, B12 and folic acid (vitamin B9) primarily support the part of the immune system that takes place in the intestine. Vitamin B6 helps immune cells to reach the intestine. Folic acid promotes the survival of immune cells in the small intestine and vitamin B12 helps to strengthen the intestinal barrier. [6] 2) Improve your gut health As mentioned, a healthy gut is the be-all and end-all when it comes to strengthening the immune system. The gut is an internal organ, but it is also the gateway to the outside world . What you eat passes through the mouth, esophagus and stomach into the gut, where most of the nutrients are absorbed through the mucous membrane. The gut barrier therefore represents a hurdle for pathogens. In addition, gut bacteria support the function of immune cells. [7] You can support your gut health with fermented foods such as sauerkraut and kombucha , which provide valuable probiotic bacteria and thus support your gut flora. Fiber-rich foods, on the other hand, provide food for beneficial gut bacteria. 3) Spend enough time in the sun The sun is the most important source of vitamin D. Vitamin D supports the normal function of the immune system. Scientists even suspect that a poor supply of vitamin D in winter is one reason why we are so susceptible to flu viruses at this time of year. [8] However, especially in our latitudes, it can be a challenge to meet vitamin D requirements naturally. A study by the Robert Koch Institute has shown that more than half of Germans are not optimally supplied with vitamin D. [9] These people would most likely benefit from supplementation with high-quality vitamin D. In our article about vitamin D you will learn why the sunshine vitamin is so important and how you can prevent a deficiency. 4) Make sure you get enough sleep Restful sleep helps the body to regenerate and thus strengthens the immune system. A study has shown that people who sleep less than 7 hours have a 3 times higher risk of catching a cold than people who sleep 8 hours or more. [10] The hours before midnight are particularly valuable, so try to go to bed as early as possible. 5) Reduce stress Stress is not always bad. Stress releases energy that helps you perform at a particularly high level in an exceptional situation. For our ancestors, a dangerous situation was a typical trigger for stress. In such a moment, escaping the danger has the highest priority. All available energy is used for this and many other body functions, such as the immune system, are temporarily shut down. If this only happens occasionally for a short period of time, it is not a problem. Long-term stress, on the other hand, can permanently weaken the immune system , making you more susceptible to infections. [11] For this reason, you should try to reduce stress in your everyday life as much as possible. Conclusion: The immune system can be strengthened with simple means A strong immune system is the result of a healthy lifestyle . Our immune system needs vitamins and minerals , a healthy gut and restful sleep to function optimally. Too much stress, an inadequate supply of nutrients and a diet that is harmful to the gut, on the other hand, weaken the immune system. It is not always easy to meet nutritional needs through diet. Targeted supplementation with essential vitamins and minerals can help to correct and prevent deficiencies. In the Viktilabs online shop you will find nutritional supplements of the highest quality and purity. As promised, you will receive a 10% voucher on the following products: Vitamin B complex, Vitamin B complex Forte, Vitamin B12 , Vitamin C , Vitamin D, Zinc, Zinc/Copper Simply copy the code IMMUNSYSTEM10 and enter it at checkout. To the products! [1] https://pubmed.ncbi.nlm.nih.gov/29099763/ [2] https://www.dge.de/forschung/referenzwerte/vitamin-c/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/ [4] https://www.dge.de/forschung/referenzwerte/zink/ [5] https://pubmed.ncbi.nlm.nih.gov/10801947/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019735/ [7] https://www.sciencedirect.com/science/article/pii/S2452231718300095 [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2870528/ [9] https://www.rki.de/SharedDocs/FAQ/Vitamin_D/Vitamin_D_FAQ-Liste.html [10] https://pubmed.ncbi.nlm.nih.gov/19139325/ [11] https://pubmed.ncbi.nlm.nih.gov/18279846/