The Best Vitamins For Your Immune System To Beat Freshers’ Flu

Beat the pesky Freshers' Flu with the best vitamins for your immune system.

Freshers' Flu. The slight mention of it is enough to send shivers down the spines of second-year students. Nausea, headaches, runny and blocked noses, the fatigue that draws you right back into bed. It's definitely not a highlight of Freshers' Week. 

We don't mean to scare you, Freshers' Flu is much like the average cold or flu — it shouldn't last too long if you take the right care and precautions. You know, like actually eating a healthy and balanced diet, and not surviving on instant noodles and supermarket own-brand beer. 

Your immune system is going to be working overtime when you start uni and Freshers' Week begins. New people, alcohol, junk food, cold nights; it's a formula that leads straight to feeling rough AF. You've got to know how to stay safe during Freshers.

Your body will likely be lacking in some vitamins and TLC, leading to an impact on your memory, focus, and energy levels (all crucial factors to being a boss b*tch student!). To make sure your university experience isn't totally spoiled, look into the best vitamins for the immune system to help bring your body back from death's door. 

Go on, an orange a day keeps the scurvy away. 

P.S. Don't forget to practice safe sex because STIs can damage the body and the immune system. Check out how to get a free STI test kit 2025.

Best vitamins for immune system

Keeping on top of your health isn't as hard as it might seem. We get it, as a new uni student you're more concerned with other things, but trust us, we've been there, done that, and got the flu to show for it — take care of your health. 

We don't mean slogging it out at the gym 6 days a week and eating only chicken and veg; a simple vitamin or two a day can help give your body what it needs and you should hopefully have more of a spring in your step. We've also got how to eat healthily on a budget, because we know you're students.

Below are the best vitamins for your immune system when you're struggling with Freshers' Flu or feeling poorly in general.

Vitamin D

A lack of vitamin D can weaken the immune system, which is obviously not great. The start of term might not be full of sunshine, which can mean we often don't meet our recommended daily intake of this vitamin that we literally get just from being outside! 

Vitamin D 1000 I.U 25ug 120 tablets — Holland & Barrett

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Vitamin C

This is an obvious one, but we couldn't leave it out seeing as it's so vital for boosting your immune system. A lack of vitamin C can make you more prone to getting sick. 

Most multivitamins will contain vitamin C, but sneaking a little broccoli into your diet won't hurt anyone. Vitamin C is by far one of the best vitamins for your immune system, so stock up!

Vitabiotics Ultra Vitamin C 60 tablets — Superdrug

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Vitamin E

Vitamin E is a great antioxidant that helps the body fight off infection. Not only does vitamin E help the body's natural defence, it also helps you maintain healthy skin and eyes.

Vitamin E Softgels — MyVitamins

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Korean Ginseng

Korean Ginseng is a plant that grows in East Asia. It's believed it can improve overall health and strengthen the immune system, too. It can also help regulate blood sugar levels and reduce inflammation. 

Korean Ginseng 90 Capsules — Holland & Barrett

Vitamins for brain memory for students

Vitamin B

Vitamin B5 is involved in the normal synthesis and metabolism of important brain chemicals, known as neurotransmitters, and contributes towards normal mental performance. 

As a result, Vitamin B5 supplements are often chosen by people who are interested in improving concentration and supporting attention, memory and learning. Perfect for university students who need to study (yes, stop avoiding it). 

Essential Vitamin B tablets — MyVitamins

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Gingko Biloba

Gingko Biloba is a species of tree native to East Asia. It contains powerful antioxidants and is linked to enhanced brain function. While scientific research is limited, Gingko Biloba is one of the best vitamins for brain memory for students, but also benefits heart and eye health, too. 

Gingko Biloba 120 tablets 60mg — Holland & Barrett

Omega 3

Fatty acids, like Omega 3, are considered beneficial for brain function and development in all stages of life. It's been known to be particularly helpful for those with memory problems such as Alzheimer's disease. 

You can find Omega 3 as a supplement, but you can also get your dose from eating fatty fish like salmon and sardines. 

Vitamins for energy and focus

Iron

If you feel tired and lacking in focus, you might be in need of some iron. 

Iron is one of the most important vitamins for energy and focus, and a severe lack of iron can lead to anemia — pale skin, headaches, shortness of breath, tiredness. Iron is needed for the production of healthy red blood cells to help carry oxygen around the body. 

Lower levels of iron might slow down your energy levels, cause brain fog and problems with focus, and can also prevent your immune system from working efficiently. 

Magnesium

Magnesium is a god-send for your body, and is considered one of the vitamins for energy and focus. It can help improve your mood, cardiovascular health, sleep and overall wellbeing. 

If you're feeling low, tired, and a bit meh, you might be in need of some magnesium. 

CoQ10 (Coenzyme)

CoQ10 is found in pretty much every cell in the body. They work to neutralise free radicals (unstable atoms) and help to promote good heart health, improve energy levels and enhance skin health.

A lack of CoQ10 is sometimes associated with type 2 diabetes, cancer, and neurodegenerative disorders (although there isn't enough research). If you're in need of boosting your focus, CoQ10 is one of the vitamins for energy and focus you should try. 

New Leaf CoQ10 Co Enzyme Pure Ubiquinone 120 capsules — Superdrug

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Natural sources of vitamins

Vitamin A	Vitamin B	Vitamin C	Vitamin D	Vitamin E	Magnesium	Omega 3	Zinc
Animal liver	Salmon	Guava	Salmon	Almonds	Chia seeds	Salmon	Oysters
Oily fish	Chicken	Oranges	Mackerel	Sunflower seeds	Almonds	Tuna	Beef
Cheddar cheese	Oats	Kiwi	Sardines	Avocado	Cashews	Flaxseeds	Chicken
Sweet potatoes	Legumes	Red bell peppers	Tuna	Spinach	Peanuts	Chia seeds	Peanuts
Butternut squash	Eggs	Tomatoes	Egg yolks	Mangoes	Spinach	Edamame	Cashews
Kale	Seeds	Brussels sprouts	Red meat/liver	Kiwi	Dark chocolate (high cocoa %)	Mackerel	Lentils
Mangoes	Broccoli	Sweet potato	Herring	Cooking oils	Quinoa	Walnuts	Tofu
Apricots	Spinach	Broccoli	Mushrooms	Turnip greens	Bananas	Soybeans	Chickpeas

Table of food sources with naturally occurring vitamins

It's worth adding some of these naturally-occurring vitamin sources to your essential uni food shopping list — it might work out cheaper than supplements.

FAQs

What is the overall best vitamin to take?

There isn't just one best vitamin you can take to sort out all your worries, it all needs to be part of a balanced diet and lifestyle. 

However, the overall best vitamin to take is likely to be vitamin D. In the UK, we don't get enough sunlight throughout the day, so taking a vitamin D supplement can help boost your immune system and promote health.

Your eyesight might be impacted by your general health, so make sure you're getting a student eye test to keep on top of your eye health.

What vitamins should you take every day?

A multivitamin is a great way to incorporate more of the essential vitamins and nutrients your body might be missing out on. 

If you feel like you're dealing with a deficiency in some vitamins and minerals, you should go see your GP doctor first and seek their advice. They'll be able to run tests to figure out what might be causing your symptoms. 

However, taking the following vitamins every day can help improve your general wellbeing. 

• Vitamin D

• Magnesium

• Vitamin C

• Omega 3 

• Calcium

• Zinc

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