Signs you need to boost your immunity

Vitamin and nutrient deficiency can make itself known in different ways. Here’s how to spot the signs, plus expert advice on making changes to your diet

It’s been a long, cold winter. But despite the threat of flu, bugs and Covid, we’re still not doing enough to help ourselves. Around two-thirds of adults don’t take a vitamin D supplement and only half are following advice to eat more fruit and vegetables, a survey by the Health and Food Supplements Information Service (HSIS) found.

“Many of us are unlikely to see and feel the effects of low vitamin or mineral intake, as these creep up over time and are normally very subtle, but there are things we can look out for,” says Dr Carrie Ruxton from HSIS (hsis.org).

Here she explains some of the warning signs of a nutrient deficiency and what you can do about it.

Fatigue

If you’re constantly feeling tired and out of breath – especially if you are a woman or are following a vegan diet – this could mean your iron levels are low.

Iron is also essential for good immunity.

■■BOOST IT: Make sure you’re regularly eating red meat or plant-based iron sources such as broccoli, kale, fortified cereals, and lentils.

Taking a multivitamin and multimineral or iron supplement can be beneficial in topping up iron for women who may be experiencing heavy periods.

Dry skin

Vitamins A and C are important for healthy skin and immune function. Low levels can lead to drying, flakiness and slow wound healing. ■■BOOST IT: Max out on fruit and veg by aiming to eat at least five daily servings. Orange, yellow and red vegetables and fruits are the richest sources of vitamin A, while citrus fruits are best for vitamin C.

Restless legs

If your sleep is getting disturbed by twitchy legs, low levels of magnesium could be the problem.

A study in the journal Biological Trace Element Research found that pregnant women with restless leg syndrome were lacking in magnesium and zinc.

■■BOOST IT: Nuts, seeds, spinach and wholegrain carbohydrates are all high in magnesium, so make sure you get some of these daily. Supplementing your diet with a multivitamin and multimineral is also helpful.

Runny nose

Several nutrients are vital for optimal immunity, particularly vitamin D.

But natural dietary sources of the sunshine vitamin are scarce, putting many of us at risk of low levels, which can see us experiencing endless colds.

■■BOOST IT: Health experts agree that everyone should take a daily vitamin D supplement of at least 10 micrograms in winter and spring. In summer, make sure you get outside in the sun daily for around 15 minutes for a natural boost.

Brittle nails

It’s frustrating when your nails are brittle and crack or your hair is lank, but it could be a sign that something is lacking in your diet.

Zinc, selenium and a B vitamin, called biotin, are all important for these areas of the body.

■■BOOST IT: You can get enough selenium from a small handful of Brazil nuts or by eating the recommended two servings of fish a week. Eggs, meat and pulses are rich in B vitamins, or try a B complex supplement.

Inflammation

If you have underlying health issues, such as psoriasis or arthritis, you may find these get worse when you don’t have enough omega-3s in your diet.

These help to keep inflammation under control in the body and are also important for balancing inflammation in our normal immune response to viruses.

■■BOOST IT: The best omega-3 source is oily fish, such as salmon and mackerel, or top up daily with a fish or algae-based omega-3 supplement.