Which supplements are useful for the immune system?

The immune system is the foundation of our health. It protects us from illness and supports the body in regeneration. A strong immune system is essential, especially for people who train regularly, as intensive training puts strain on the body and can temporarily weaken the immune system. This is where targeted nutritional supplements come into play. They can strengthen the immune system, promote regeneration and support training. Below we look at important supplements such as multivitamin powder, vitamin D3, omega-3 fatty acids, magnesium and others that are relevant for athletes and fitness enthusiasts.

1. Multivitamin powder: A basis for strong defenses

Multivitamin powder is one of the easiest ways to provide the body with a wide range of essential micronutrients. Especially during stressful periods or when you have an intensive training schedule, it can be difficult to meet your needs through diet alone.

  • Effect on the immune system :
    Multivitamin powder provides vitamins such as C and B, as well as niacin and biotin, which have been shown to support immune function. Vitamin C acts as an antioxidant and protects cells from damage, while niacin supports metabolism.
  • Practical tip :
    Choose a powder without unnecessary additives, like the one from Athletic Supplements. Mix it into your morning smoothie or drink it with water to start your day off right.
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Multivitamin complex Ultrapure 210g

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2. Vitamin D3: The immune booster from the sun

Vitamin D3 is often underestimated, but it plays a key role in the immune system. In northern latitudes, many people are deficient, especially in winter, because the skin can only produce vitamin D when there is sufficient sunlight.

  • Why is vitamin D3 important?
    It supports the maturation and activation of T cells, which play a central role in fighting infections. A deficiency can weaken the immune system and increase susceptibility to infections.
  • Dosage :
    For adults, a daily supplement of 1000–4000 IU is recommended, depending on needs and blood levels. Have your vitamin D levels tested regularly to determine the correct dosage.

Athletic Supplements

Vitamin D3 K2 Tablets Pure

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3. Omega-3 fatty acids: anti-inflammatory for more immune strength

Omega-3 fatty acids, especially EPA and DHA, are essential fats that the body cannot produce on its own. They have anti-inflammatory properties that both strengthen the immune system and promote recovery after exercise.

  • Influence on the immune system :
    Omega-3 fatty acids regulate the production of inflammatory messengers and promote a healthy immune response. They also support cell membranes and improve communication between immune cells.
  • Sources and supplementation :
    High-quality fish oil capsules or algae oil (for vegans) are ideal options. The goal is a daily intake of 200-300 mg of EPA and DHA combined.
Omega 3 Kapseln Pure

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Omega 3 Capsules Pure

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4. One-A-Day Supplements: The convenient solution

One-a-day supplements combine various vitamins and minerals in a single tablet. They are ideal for people who have little time or desire to take several products individually.

  • Advantages :
    Such products often cover basic needs, especially for nutrients such as vitamin A & C, vitamin B complex but also zinc, iron and magnesium, all of which are essential for a healthy immune system.

Athletic Supplements

One a Day Tablets Pro

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5. Sleep-Well Supplements: Restful sleep for a strong immune system

Good sleep is the basis for a strong immune system. During the night, the body regenerates and immune cells are activated. But many people struggle with sleep problems, especially after intensive training or stressful days.

  • Ingredients:
     Our Sleep Well Pure tablets contain melatonin and passionflower powder to help you fall asleep faster and enjoy a restful night.
  • Tip :
    Take sleep supplements 30 minutes before bedtime to create a relaxing sleep environment without distractions.

Athletic Supplements

Sleep Well Tablets Pure

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6. Magnesium: The all-rounder for muscles and immune system

Magnesium is an essential mineral that regulates over 300 biochemical reactions in the body. In addition to its role in energy metabolism, magnesium is also important for the immune system and muscle recovery.

  • Immune benefits :
    Magnesium regulates the stress response and helps the body fight inflammation.
  • Especially important for athletes :
    Intensive training increases the need for magnesium because magnesium is excreted through sweat and urine.
  • Dosage :
    300-400 mg daily, ideally in the evening, to promote regeneration and improve sleep.
Magnesium Kapseln

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Magnesium Capsules Ultrapure

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Supplements for training and the immune system

Regular exercise not only challenges the immune system, but also increases the need for certain nutrients. Here are some supplements that support both:

Protein: Building block for muscles and immune cells

Protein is not only important for building muscle, but also essential for the production of immune cells. A deficiency can weaken the immune system and delay regeneration.

  • Whey vs. plant protein :
    Whey protein is easy to digest and contains all essential amino acids. Plant-based alternatives such as pea or rice protein are a good choice for vegans.
  • Daily amount :
    The goal is to consume 1.6–2.2 g of protein per kilogram of body weight, depending on training intensity and goals.

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Glutamine: Support for the intestines and immune cells

Glutamine is an amino acid that the body needs more of during stressful times. Glutamine can strengthen the immune system, especially after intensive training or during infections.

  • Effect :
    Glutamine supports gut health by strengthening the barrier function. Since about 70% of the immune system is located in the gut, this is a crucial advantage.
  • Dosage :
    5–10 g daily, preferably after training.
Glutamine Ultrapure 300g

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L-Glutamine Ultrapure 300g

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Citrulline and arginine: For blood circulation and immune defense

Citrulline and arginine are amino acids best known for their role in promoting blood circulation.

  • Training and immune benefits :
    By improving nitric oxide production, they promote the supply of nutrients to cells and regeneration. At the same time, they support the immune cells in fighting pathogens.
  • Intake :
    6–8 g of citrulline malate or 3–5 g of arginine 30–60 minutes before training for optimal results.

Citrulline & Arginine

Conclusion: A sensible combination for health and fitness

Choosing the right supplements depends on your individual goals, lifestyle and training level. For a strong immune system, you should lay the foundation with products such as multivitamin powder, vitamin D3, omega-3 fatty acids and magnesium. Sleep supplements can help you recover optimally. If your focus is also on training, protein, glutamine, citrulline and arginine offer valuable support.

It is important to note that supplements are always just a supplement. A balanced diet, sufficient exercise and good sleep remain the cornerstones of a strong immune system and optimal performance.