Boosting Your Body's Best: A “Whole Person” Guide to Your Immune System
Written by Jenna Moore, Performance Dietitian
1.19.2026
*Disclosure: as an Amazon Associate, I may earn from qualifying purchases.
collegiate athletes defending their immune system with the right equiptment - vitamins C and D and the mineral Zinc
In our modern day fast-paced America, we know, all too well, the effects that stress plays on our immune system. It’s right about that time of year now where maybe one or two of the people around us start to cough and sneeze… and they do so within our bubble!!! Soon enough, everyone is sick around us AND we can’t seem to get over it ourselves!
🧐 In order to give our bodies the best possible chance to thrive, it’s so unbelievably important to remember this one thing :
While we often think of "getting sick" as something unavoidable, the truth is, we have a lot of power over our immune system's strength and resilience!!
Okay, I know what you’re thinking… there’s no way that what I eat can make THAT much of a difference in whether or not I get sick these days - but in response to that, I (gently) want to tell you that it could be (very possible) that you may not yet even realize the purpose and POWER that these nutrients can hold in the first place!!!
Think of your immune system as your body's personal security team. It's constantly on alert, ready to identify and neutralize invaders like colds (viruses), infections (bacteria), and other harmful substances (like chronic long-term injury!!!). To do its job effectively, your body’s team needs the right tools and support…the right equipment…
Let's dive into some of the key players that can help regulate and strengthen your immune defenses:
The Foundations: Essential Vitamins & Minerals
Two fundamental nutrients are absolutely critical for a robust immune response:
Vitamin C: The Antioxidant Powerhouse
When you think of immunity, Vitamin C probably comes to mind first, and for good reason! This superstar vitamin is a powerful “antioxidant”, meaning it helps protect your cells from damage caused by harmful molecules called - free radicals - think buffalo wings, french fries, and EVEN the balsamic vinaigrette dressing in your salad!!
Imagine free radicals as tiny, disruptive agents trying to “poke holes” in your cell walls. Vitamin C swoops in to neutralize them, keeping your cells, including your immune cells, healthy and intact.
Beyond its antioxidant role, Vitamin C also plays a direct part in immune function.
It helps stimulate the production and function of various white blood cells, such as phagocytes and lymphocytes, which are the front-line soldiers of your immune system. Phagocytes literally "eat" invaders, while lymphocytes create antibodies to tag and destroy them. So, adequate Vitamin C ensures your immune army is well-staffed and ready for action.
You can find Vitamin C in citrus fruits, bell peppers, strawberries, and broccoli.
Zinc: The Immune System's Architect
Zinc might not get as much press as Vitamin C, but it's equally crucial. Think of zinc as the master builder for your immune system. It's involved in over 300 enzyme reactions in the body, many of which are directly related to immune function. Zinc is essential for the development and function of immune cells, including T-cells and B-cells, which are critical for recognizing and remembering pathogens.
A deficiency in zinc can seriously weaken your immune response, making you more susceptible to infections. It also plays a role in wound healing and can even help reduce the duration and severity of the common cold. Good sources of zinc include lean meats, nuts, seeds, legumes, and whole grains.
Botanical Boosters: Nature's Pharmacy
Beyond essential vitamins and minerals, certain plants and herbs offer unique benefits for immune regulation.
Moringa Powder: The "Miracle Tree"
Moringa oleifera, often called the "miracle tree," is a nutritional powerhouse. Its leaves are packed with vitamins, minerals, antioxidants, and anti-inflammatory compounds. Imagine a natural multi-vitamin in powder form! Moringa contains significant amounts of Vitamin C, Vitamin A (important for healthy mucous membranes, your body's first line of defense), iron, and a range of beneficial antioxidants.
These antioxidants help reduce oxidative stress, further protecting your immune cells. Additionally, moringa has anti-inflammatory properties, which can help manage the body's inflammatory response during an infection. While inflammation is a natural part of the immune response, excessive or chronic inflammation can be detrimental. Moringa helps keep this balance in check. You can easily add moringa powder to smoothies, juices, or even sprinkle it on food.
Artemisia Annua (Sweet Wormwood): An Ancient Ally
Artemisia annua, also known as sweet wormwood, has a long history of use in traditional medicine, particularly in Chinese medicine. This plant contains compounds that have shown promise in supporting immune health. While more research is ongoing, it's known for its potential anti-inflammatory properties and its ability to help the body combat various pathogens. Some studies suggest it can help regulate certain immune pathways and support the body's natural defense mechanisms against microbial threats. As with any powerful herb, it's important to consult with a healthcare professional before incorporating Artemisia annua into your routine.
The Sunshine Vitamin: When the Sun (in CO) is Definitely not Enough…
Vitamin D: The Immune System's Conductor
Often called the "sunshine vitamin” …but did you know that above the 34th longitudinal line on the earths perimiter… your body doesn’t actually absorb Vitamin D as efficiently!?! It’s a fascinating phenomenon that occurs due to the fact that the Earth is not oriented “straight up and down” in relation to the sun.. It’s actually tilted on an axis! That means that when the UVB rays from the sun hit our human skin on Earth, these rays do not actually penetrate at an angle that can activate the vitamin D that sits underneath our skin!! 🤯
To give you a good idea of where this 34th parallel sits, this runs through Florida, the tip of Texas, and through Alabama and Mississippi… Anything above that, and the further you rise above it, the likelier you may be to have a more difficult time meeting your nutritional needs for vitamin D.
Vitamin D plays many MANY roles including immune system regulation, mental health and bone strength (because it is crucial for calcium absorption), muscle strength and contraction (because it helps maintain muscle contraction speed and strength), heart health (because vitamin D regulates the blood pressure system), and blood sugar regulation (because vitamin D helps to produce insulin!).
This is why, as a Performance Dietitian who works primarily with those who live in Colorado, I tend to recommend a daily dose of 2,000 to 5,000 IUs of an active D3/K2 supplement - AND in a liquid (fat) form!!
Vitamin D is perhaps one of the most surprising and vital players in immune health. While we know it's crucial for strong bones, its role in regulating the immune system is equally, if not more, important. Think of Vitamin D as the conductor of your immune orchestra. It doesn't just activate immune cells; it helps fine-tune their response.
Vitamin D receptors are found on almost all immune cells, including T-cells and B-cells. When Vitamin D binds to these receptors, it influences the genes that control immune cell function. This means it can help ramp up your immune response when needed, but also help prevent an overactive, harmful immune reaction (like in autoimmune conditions). Low levels of Vitamin D are consistently linked to a higher risk of infections, including respiratory illnesses. While sunlight is a great source, many people, especially in colder climates or those with darker skin, may need supplementation. Fatty fish, and UV fortified mushrooms also provide some (but really its very little) Vitamin D.
Bringing It All Together
Nourishing your immune system is an ongoing process, not a one-time fix. By consistently incorporating nutrient-rich foods and considering targeted supplements, you can empower your body's natural defenses.
Eat a Rainbow: Focus on a variety of fruits and vegetables to ensure you're getting a wide spectrum of vitamins, minerals, and antioxidants.
Prioritize Real Foods: Minimize processed foods, sugar, and unhealthy fats, which can contribute to inflammation and weaken immune function.
Consider Supplementation Wisely: While foods can always be a primary source of nutrients, targeted supplements like Vitamin C, zinc, moringa powder, and Vitamin D can help fill nutritional gaps, especially during times of increased stress or illness. Always consult with a healthcare professional before starting any new supplement regimen.
Adopt a “Whole Person” Lifestyle: Remember that sleep, stress management, and regular exercise also play crucial roles in a healthy immune system!!
At Summit Performance, we believe in empowering you with the knowledge and tools to achieve optimal health. By understanding the power of nutrition and these incredible immune-regulating plants and nutrients, you're taking a significant step towards a healthier, more resilient you. 💪🔥👊