5 Simple Ways To Support Immunity In Adults
08-06-2026 | 5 mins
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08-06-2026 | 5 mins
We all know people who rarely get sick, while others catch every cold that strikes. What distinguishes these two groups of individuals from one another? Is it solely inherited, or might lifestyle also play a role? It is the strength of the immune system that plays the key role1.
The immune system is a complex, dense network of cells, tissues, and organs that constantly operate to keep the body safe2. The body’s natural defenses may be swiftly overpowered in a person with weak immunity, leading to frequent illnesses.2 Thus, a well-functioning immune system is critical for human health.
As we grow old our immune system undergoes dramatic changes. Due to inadequate nutrition and increased intake of refined foods, lack of physical activity and early onset of age-related muscle loss, the response of immune system is affected3.
The body’s natural balance can also be disturbed by a variety of external factors that we are constantly exposed to, including hazardous infections and environmental toxins4. We have suffered greatly in recent decades due to the rise in the prevalence of numerous infectious and autoimmune disorders4.
Genetics, age, sex, smoking, physical activity, alcohol consumption, nutrition, menstrual cycle phase, and stress all have an impact on the immune function. Among these, nutrition is one of the factors which has a role to play in inflammation, immune cell growth, and immune response modulation5.
1. Improve gut health6
Majority of our immune cells are located in the gut. An imbalance in gut microorganisms, has been connected to weaken immunity and recurrent infections.
Role of probiotics7:
Probiotics are living microorganisms that support gut wellness when consumed in recommended amounts. Probiotics aid in the reducing harmful microbiota and maintaining the beneficial microbiota diversity
Food sources rich in probiotics include8:
Research shows probiotic stains, such as spore forming Bacillus coagulans (Unique –IS 2), survive stomach conditions and reach the intestine in viable form9.
Role of prebiotics:
Prebiotics are defined as a non-digestible food ingredient that improves host health by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon10. They support probiotic growth and contribute to microbial diversity. Studies suggest that prebiotics may strengthen the gut barrier and help regulate immune function11.
Food sources rich in prebiotics include12:
A daily dose of both prebiotics and probiotics works together to improve gut-mediated immunity, making gut health a critical component of immune health.
2. Role of protein in immune health13
In addition to being the building blocks of muscles, proteins are also crucial for immune system performance. Enzymes, immune cells and antibodies are all made of proteins. Consuming insufficient amount of protein can weaken immune responses, lower the synthesis of antibodies, and slow the healing process after illness.
All of the critical amino acids needed for tissue healing and immune cell production are found in high-quality proteins. According to research, adults who consume adequate protein have stronger immune systems and are more resistant to infections, particularly when under stress or unwell.
Food sources containing high-quality protein14,15:
Maintaining a steady protein intake throughout the day is essential for individuals to support both physical strength and immunological function.
3. Support Immunity with Essential Vitamins
To function properly every day, our immune system requires a wide variety of nutrients. According to scientific research, vitamins and minerals strengthen the immune system in a number of ways, including enhancing physical barriers (skin and mucus), supporting immune cells, and supporting these cells in communicating and treating infections16.
Folic acid promotes the development of immune cells, whereas vitamins A, C, and E play antioxidant role to protect immune system barriers and cells. A balanced diet of micronutrients is necessary for healthy immune function because minerals including iron, zinc, selenium, and copper support immune cell growth and signaling15.
4. Physical activity: A natural immune booster
Maintaining an active lifestyle is crucial for immune system support. Studies suggest that regular physical exercise is beneficial in strengthening immune system3. Additionally, it aids in lowering chronic inflammation, which over time may impair immunity. Sedentary lifestyle, on the other hand, is linked to weak immune system and higher susceptibility to disease17.
5. Sleep and immune health
Long term stress and lack of sleep can weaken the immunity and make the body more vulnerable to disease and infections. Activity of immune cells that protect us against illness is affected due to lack of adequate sleep18. Long term chronic stress eventually increases stress hormones that lowers the immune function and makes it more difficult for body to fight infection19. Stress also reduces the number of white blood cells that defends us against infection. As a result, managing stress and having adequate sleep is important for a well-functioning immune system17.
Building a strong immune system does not require big dramatic changes. Small habits such as having a balanced diet, sleeping well, and exercising regularly can help you stay healthy. Along with these habits, maintaining nutritional support plays an important role in maintaining overall wellness. Complan Viemax is a dairy based nutritional drink that contains 31 vital nutrients, including immune supporting nutrients, high-quality protein, pre and probiotic that aid in supporting immune function and gut wellness, when included as a part of a balanced diet. Together, these simple daily choices can help you build stronger immunity and maintain long-term health.
1. Ford R. A multifactorial approach to improving immunity. Br J Gen Pract. 2021;71(713):558-559. Published 2021 Nov 25. doi:10.3399/bjgp21X717893
2. Ibrahim KS, El-Sayed EM. Potential role of nutrients on immunity. Int Food Res J. 2016;23(2):464–474.
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4. Gasmi A, Shanaida M, Oleshchuk O, et al. Natural Ingredients to Improve Immunity. Pharmaceuticals (Basel). 2023;16(4):528. Published 2023 Apr 1. doi:10.3390/ph16040528
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10. Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019;8(3):92. Published 2019 Mar 9. doi:10.3390/foods8030092
11. Gibson GR, Hutkins R, Sanders ME, et al. The concept of prebiotics revisited. Gut. 2017;66(9):1530–1538.
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14. Sheffield, S., Fiorotto, M. L., & Davis, T. A. (2024). Nutritional importance of animal-sourced foods in a healthy diet. Frontiers in nutrition, 11, 1424912. https://doi.org/10.3389/fnut.2024.1424912
15. Zhang, W., Boateng, I. D., Xu, J., & Zhang, Y. (2024). Proteins from Legumes, Cereals, and Pseudo-Cereals: Composition, Modification, Bioactivities, and Applications. Foods (Basel, Switzerland), 13(13), 1974. https://doi.org/10.3390/foods13131974
16. Maggini S, Wintergerst ES, Beveridge S, Hornig DH. Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses. British Journal of Nutrition. 2007;98(S1):S29-S35. doi:10.1017/S0007114507832971
17. Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Sci. 2019;8(3):201-217. doi:10.1016/j.jshs.2018.09.009
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19. Alotiby A. Immunology of Stress: A Review Article. J Clin Med. 2024;13(21):6394. Published 2024 Oct 25. doi:10.3390/jcm13216394
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