Strengthen your immune system: Quickly and for the long term

*Note: The header image is AI-generated

You can already feel it on the bus: Someone coughs two seats away, and you instinctively pull your jacket tighter, quietly hoping that it won't get you this time. Or you wake up in the morning after a bad night's sleep and wonder whether your body can really handle this in the long run.

To be honest: Even in adults, the immune system can't be strengthened overnight. The real foundation is built over weeks, when sleep and nutrition are consistently right and exercise is part of your everyday life. According to a US study with 164 adults, getting seven hours of sleep on average already makes a measurable difference. In this blog post, we'll show you what you can still do to support your body.

What really helps right now when you feel you're getting sick

When something is coming on, a few simple things matter more than any trick from the internet. It's totally understandable that you want to do something right away in that moment. You can put these six steps into practice today:

Unspectacular? Absolutely, we see it the same way. But this is what honest and, above all, effective immediate help looks like.

Strengthening the immune system for adults: what works quickly and what takes weeks

In the short term, you can take some of the load off your body; building it up only works over weeks. Catching up on sleep, drinking and rest help you through the acute phase. A good nutrient supply and a regular exercise routine only count once they're part of your normal everyday life.

A study from the US shows how big a role sleep plays (3). The researchers used a wrist sensor to measure how long 164 healthy adults actually slept over the course of a week. Afterward, everyone was given a cold virus via nasal drops and observed for a few days. Those who had slept less than six hours on average caught a cold significantly more often than the group with more than seven hours.

Admittedly, the study has limitations. It's a single small study with only one type of virus and a short observation period. It shows a correlation but doesn't prove a cause. Nevertheless, it fits well with what sleep research as a whole suggests. For your everyday life, the message is clear: Seven hours or more as a fixed habit is a realistic target.

Exercise and stress reduction are the two other everyday levers. Moderate exercise means anything during which you can still talk: brisk walking, cycling, easy jogging. There's no miracle mechanism behind it. You're in better shape overall and fall into bed more tired in the evening.

It's similar with stress. If you're constantly wound up, you sleep worse and exercise is the first thing you cut. A fixed end to your workday or ten minutes outside without your phone are small counterweights you can build in right away.

Which nutrients contribute to immune function and where to find them in plant foods

Nine nutrients on the following list may officially be described in the EU with the sentence "... contributes to the normal function of the immune system" (1). The scientific review behind this was carried out by EFSA (the European Food Safety Authority). Vitamin D is also on the official list, but your body largely produces it itself as soon as sunlight hits your skin.

Authorized claim: A health claim is a health-related statement about a nutrient that may only be used in the EU in the approved wording. In addition, a product may only carry it if it contains a minimum amount of the nutrient per serving.

The nine nutrients and where they're found in plant-based food:

A supplement is worthwhile where your kitchen can't reach. On a vegan diet, that's clearly vitamin B12; the consumer advice center (Verbraucherzentrale) recommends targeted supplementation here (2). Zinc can get tight if nuts, seeds, legumes or whole grains rarely end up on your plate. A product with zinc bisglycinate can close the gap. For the other nutrients, your plate is the first port of call. A blood test at your family doctor's office is the most reliable way to find out whether you're actually missing anything. You can find an overview of all CLAV products related to your body's defenses in the Immune System category.

Advertisement: If you'd like to supplement zinc in a targeted way, CLAV Zinc Bisglycinate is an option. If you take medication regularly, check with your doctor's office or pharmacy before taking it. View the product

If you want to learn more about vitamins and your body's defenses, this article might interest you: Vitamins for the immune system.

When tiredness and infections are more than just a weak moment

If infections pile up noticeably or are unusually severe, that's a good reason to see your family doctor. Exhaustion that persists for weeks despite enough sleep should also be checked. With an examination and a blood test, your doctor sees more than any list on the internet. If you have shortness of breath or a high fever, seek medical help immediately.

If you take medication regularly, bring up any supplements you're planning to take with your doctor's office or pharmacy beforehand. It only takes a few minutes and gives you peace of mind.

If you want to learn more about plant compounds from citrus fruits, this article might interest you: Citrus bioflavonoids at a glance.

Your realistic roadmap to a stable immune system

Your biggest lever is the interplay of sleep, nutrition and patience over weeks. So this week, pick exactly one building block. That could be a fixed bedtime or a look into your kitchen: Are legumes, nuts, seeds and green vegetables regularly on the menu?

Once this first building block is in place, add the next one. A supplement can close a gap that your diet leaves open, for example with B12 or zinc. Everything else is taken care of by your plate, your bed and exercise, without buying anything.

Sources

FAQ: Common questions about strengthening the immune system

Is a balanced vegan diet enough for all nine nutrients?

Usually yes, with one clear exception: Vitamin B12 is practically not present in plant foods in a usable form. Selenium is also shaky, because European soils contain little of it and levels in lentils or cabbage therefore vary greatly. A blood test shows whether you're getting enough.

Should I have a blood test before taking a supplement?

Usually yes, especially for iron and vitamin B12. A test shows whether anything is missing at all and keeps you from spending money on nutrients you already have enough of.

Can I overdo it with supplements?

Yes. In higher amounts, zinc can slow the absorption of copper and impair the effect of some antibiotics. Stick to the recommended intake, check for duplication across several products and talk to your doctor or pharmacist if you take medication.