Common questions
What to take for immunity
Updated: October 25, 2026
No single 'magic' product boosts immunity. What matters most: 7–9 hours of sleep, enough protein and calories, fruit and vegetables, and moderate training (overtraining lowers immunity).
With evidence:
- Vitamin D — if you're low (especially in winter).
- Zinc — started on day one of a cold, may shorten it.
- Vitamin C — taken regularly, colds pass a little faster.
- Probiotics — certain strains.
If you're ill often, see a doctor and get tested.
General sports-nutrition guidance, not medical advice. If you have a condition, are pregnant or take medication, check with your doctor first.