A balanced diet, sleep and a few key nutrients help your body’s natural defences work as they should.
Nutrients that support your immunity
Vitamin C
Helps make collagen for blood vessels, skin and gums, helps the body absorb iron, and supports immunity.
- How much you need: Men 80 mg, women 65 mg a day (ICMR-NIN 2020).
- Best food sources: Amla, guava, oranges, lemon, tomato, capsicum.
Be careful:
- More than 1,000 mg a day can cause loose motions.
- History of kidney stones: ask a doctor before high doses.
Vitamin D
Lets the body absorb calcium for bones; also supports muscles and immunity. Very common deficiency in India despite the sun.
- How much you need: 600 IU a day (ICMR-NIN 2020).
- Best food sources: 15–20 minutes of morning sun on arms and face; eggs, fish, fortified milk.
Be careful:
- The 60,000 IU weekly capsules are only as a doctor prescribes — too much raises blood calcium dangerously.
Zinc
Needed for immunity, wound healing, skin, and the lining of the gut.
- How much you need: Men 17 mg, women 13 mg a day (ICMR-NIN 2020).
- Best food sources: Pulses, nuts, seeds, whole grains, meat.
Be careful:
- More than 40 mg a day for months can cause copper deficiency.
- Take with food if it upsets the stomach.
Everyday habits that help
- Good nutrition
- Enough rest
When to see a doctor: Frequent or severe infections need a doctor’s check.
Before you take any supplement
- Supplements fill a gap in the diet; they do not treat disease. Anyone with a diagnosed condition (diabetes, kidney, liver or heart disease) or on regular medicines should ask their doctor first.
- Doses here are for ADULTS. Children’s and pregnancy supplements are chosen by the doctor.
- Only products made entirely of nutrients are suggested (vitamins, minerals, probiotics, amino acids, plant extracts) — anything that also contains a drug is left out.
- Daily amounts are the ICMR-NIN 2020 recommended dietary allowances where one exists; more is not better.
- Products are listed focused-first (1–3 ingredients), then multivitamins, each by how often our shops sold it — a multivitamin may carry only a small amount of a given nutrient.
Not sure what suits you? Ask our pharmacist at any FirstShield store, or message us on WhatsApp.