It is found in food, mainly in fruits, especially citrus fruits such as oranges, but also in kiwis and in some vegetables such as peppers and or cabbage.

Zinc plays an essential role in the production and proper functioning of white blood cells, but also antibodies. And copper, on the other hand, is going to have a major role, especially in terms of anti-infectives, antioxidant, as well as anti-inflammatory effects, in addition to being essential to fight viruses, but also in case of fatigue and stress.

What you need to know is that a zinc and copper deficiency will inevitably weaken your immune system. And some populations are more deficient, especially the elderly, but also people who are overweight or obese, or even vegans and vegetarians.

These two trace elements, zinc, and copper are mainly found in animal products. They are found in meats, but also in offal, seafood, cheese, and nuts.

Magnesium is found mainly in chocolate, but also in seafood, Nuts, and also in whole grains.

It will be important to combine it with vitamin B6, which will increase the action of the magnesium. In the case of supplementation, not all forms of not all forms of magnesium are equal.

Magnesium, such as oxides or sulphates, although of marine origin, are very low-quality forms and not very well assimilated by the body.

However, vitamin D is essential to regulate the immune system, but also plays a fundamental role in protecting bone capital, neurons, but also in the renewal of muscle fibres.

Vitamin D supplementation can reduce the risk of infection by 70% in people who have respiratory deficiency. Ultraviolet radiation is the main source of vitamin D in our bodies and is found in very small quantities in food, particularly in dairy products, but also in fatty fish and eggs.

In case of supplementation, it is important to choose a vitamin D3 of natural origin, with a dosage of between 1,000 and 4,000 IU per day. And finally, you should know that there are also plant-based alternatives to suit everyone.

Chronic fatigue could be a sign of iron deficiency and in case of deficiency, your doctor may prescribe an iron supplement. This is particularly true for women who are pregnant or who have very heavy periods.

Not all forms of iron are equal. Iron oxides are very low-quality forms and are often and are very often poorly tolerated with notably digestive effects. It is also important to combine it with group B vitamins that will boost the effectiveness of iron and help reduce fatigue.

These vitamins and minerals are therefore essential for good immunity. And in case of supplementation, think of using natural forms, but also those with mineral trace elements, bisglycinate forms are high-quality for better absorption and excellent digestive tolerance.