The COVID-19 pandemic taught the entire world to be conscious of their immunity levels as much as physical fitness. Our immune system is like a protective layer against external threats, comprising several anatomical physical barriers like the skin, inner wall covering the digestive tract, mucous membrane, etc. 

The immune system has two primary response mechanisms – innate and acquired response. Then the innate response is triggered immediately when any foreign threat enters the body. The acquired response is the ability of white blood cells or lymphocytes to detect the antigens of any invader and produce antibodies against them.

How do vitamins and minerals impact immune health?

Vitamins and minerals are together called micronutrients, as they are required in small amounts to maintain healthy functionality of the body. These micronutrients have multiple distinct functions, but overall they support every step of the immune system. 

From developing immunity to retaining the immune capabilities and instantly triggering an immune response, micronutrients are essential. They also promote the activities of lymphocytes and help in maintaining the structural integrity of physical barriers like mucous membranes and skin. 

Zinc and vitamin C are two micronutrients that can give a huge boost to the immune system when consumed together. When the daily diet does not provide ample zinc and vitamin C, taking natural supplements is a preferred lifestyle choice in 2022.

Why vitamin C and zinc?

Studies show that vitamin C improves the redox integrity of cells and thus offers protection against reactive oxygen species generated when the body exhibits an inflammatory response. Zinc also improves the cellular mediators of innate immunity like phagocytosis, the generation of oxidative bursts and enhances natural killer cell activity. 

This way, both micronutrients support the immunity system and develop resistance against several infections and foreign threats. But the vitamin C levels in the plasma and leukocytes rapidly decline during stress and infections. 

A large polling company, Gallup, conducted a survey in 2020 and early 2021 to find the global mood. Their Global Emotions Report shows that 40% of adults felt stressed in 2020, officially making it the “most stressful year in recent history.” With such trends around us, stress is a reality in our lives. And this stress can drastically reduce the vitamin C levels in our bodies. 

Taking natural supplements and plant-based supplements for boosting vitamin C can help improve the components of the human immune system like lymphocyte proliferation, antimicrobial activities, chemotaxis, and natural killer activities. Immunity boosters with zinc components can enhance resistance to infections, and strengthen collagenous structures to speed up wound injury.

In most parts of the world, insufficient intake of these micronutrients is prevalent. The stressful environment around us further contributes to declining vitamin C levels in the body. This is why taking natural immunity boosters from trusted sources like Authentic Biotics is highly advisable to maintain a healthy immune system. 

Vitamin C

Vitamin C (ascorbic acid) is a water-soluble vitamin, so the human body has a low storage capacity for this micronutrient. A healthy male body requires 90 mg, and healthy females need 75 mg of vitamin C daily. Regular and adequate intake of vitamin C from food sources and plant based supplements is necessary to replenish the scarcity and maintain healthy immune functions.

Properties of vitamin C that support immunity

Vitamin C is a well-known antioxidant, which means it can prevent or reduce damage to cells from free radicals. We come in contact with free radicals due to pollution, smoking or passive inhalation, and alcohol consumption. Vitamin C improves immunity by supporting epithelial barrier function against pathogens and protects the skin against environmental oxidative stress. 

Taking plant based natural supplements of vitamin C is also known to prevent infections related to the respiratory system. It also decreases the chances of potential tissue damage by clearing spent neutrophils from infection sites by macrophages. As vitamin C also boosts collagen formation, it also helps in faster wound healing.

Food sources rich in vitamin C

The most common food sources rich in vitamin C are:

  • Lemons
  • Oranges
  • Tomatoes
  • Potatoes
  • Amla (Indian Gooseberry)
  • Sweet and Bell Peppers
  • Parsley
  • Cantaloupe 
  • Kale
  • Kiwi
  • Broccoli 
  • Brussels sprouts
  • Lychees
  • Cherries
  • Papayas 
  • Strawberries 

Including any of these food items in your daily diet can strengthen your vitamin C intake.

Vitamin C supplements for the immune system

Sometimes, your body needs a little extra boost. For all such occasions, you should head to natural plant based supplements to meet the daily requirement of vitamin C. Authentic Biotics offers an effective plant-based supplement for enhancing immunity that contains vitamin C in addition to Zinc & Ashwagandha. With one of the best-selling plant based immunity boosters, you can be sure of getting advanced immune support. 

Properties of zinc that support immunity


Zinc is an important nutrient to support the immune system and metabolism in the human body. Like vitamin C, our bodies are unable to retain zinc too. According to the National Institutes of Health (NIH) an adult male requires 11 mg of zinc, while an adult female needs 8 mg of zinc daily.

Properties of zinc that support immunity

Zinc is very effective in breaking down carbohydrates and proteins, which helps the body gain energy and build and maintain muscles. Zinc also supports cell growth, helps in cell regeneration and speeds up wound healing. All of these factors encourage the immunity of the body too.

Recent studies claim that zinc can also prevent defects in the immune system. These defects can cause skin diseases and low antibody levels, but zinc is an effective precautionary micronutrient to prevent infections.

Food sources rich in zinc

As our body cannot produce or store zinc, you need to rely on food sources and natural plant-based supplements to get adequate zinc content daily. Food sources rich in zinc include:

  • Whole grains
  • Oysters
  • Poultry 
  • Beans and nuts 
  • Red meat
  • Tofu
  • Fortified cereals
  • Lentils
  • Green peas
  • Guavas
  • Yoghurt
  • Pumpkin seeds
  • Spinach
  • Cashews
  • Avocados

Zinc availability can get a little difficult for vegans and vegetarians, so they mostly opt for plant-based supplements as their major source of zinc. 

Zinc supplements for the immune system

To ensure that your body is getting enough zinc, it is best to take natural supplements and
natural immune boosters with zinc. If you’re looking for an ideal supplement that can boost
your immunity, the trusted immunity boosters from Authentic Biotics are one of the best
options available in the UK.

The wonders of taking vitamin C and zinc together

Vitamin C and zinc can have a miraculous impact on the immune system, as they’re demonstrated to build resistance against infectious agents. Undernutrition or deficiency of these micronutrients can increase the body’s susceptibility to oxidative stress and chances of infections. Deficiencies of vitamin C and zinc are also highly possible in alcoholics and smokers. 

According to research on the elderly micronutrient deficiency is very common in European countries. Adding in the impact of environmental pollution and exposure to radiation calls for urgent intake of vitamin C and zinc. These nutrients can interact with the human immune system and give antioxidant protection during an inflammatory response. 

In such cases, it’s important to add immunity boosters to your daily diet, to reap the maximum benefits of a healthy diet. In addition to a good sleep cycle and diet, you should look for plant-based and natural supplements from trusted brands like Authentic Biotics. Check out their immunity booster supplement here and give your body the vitamin C and zinc it needs.