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

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

New city, new flatmates, new germs. Freshers' Week throws a lot at your body all at once — late nights, questionable meal choices, crowded lecture halls and a whole new set of people to swap colds with. The result is Freshers' Flu: that grim combo of a sore throat, blocked nose, headache and total exhaustion that seems to hit almost everyone in the first few weeks of Freshers' Week.

It's not actually flu (more on that in our guide to what causes Freshers' Flu and how to cure it), but it can still knock you sideways right when you want to be out meeting people, not stuck in bed. The good news: the right vitamins can give your immune system a genuine boost, so you spend less time under the duvet and more time enjoying uni.

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Jump to:

The best vitamins for your immune system
Vitamins for brain power and memory
Vitamins for energy and focus
Natural sources of vitamins
FAQs

The best vitamins for your immune system

Keeping on top of your health isn’t as hard as it might seem.

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

Vitamin D

Vitamin D keeps your immune system running properly, and most of us in the UK don't get enough of it — especially once autumn hits, and the sun disappears for months at a time.

The NHS recommends everyone consider a daily supplement over autumn and winter, which makes it a smart one to keep in your desk drawer for the whole of term. Holland & Barrett's Vitamin D3 1000 IU tablets are a solid, affordable option to start with - especially with student discount thrown on top.

Use our Student Beans Holland & Barrett student discount for incredible savings.

Vitamin C

Vitamin C is one of the biggest players in keeping your immune system switched on, and going short on it makes you far more likely to pick up whatever's going round your halls.

You'll find it in most multivitamins, plus foods like broccoli, oranges and red peppers. If you want a dedicated top-up, Vitabiotics Ultra Vitamin C from Superdrug does the job.

Use our Student Beans Superdrug student discount for 10% off your order.

Vitamin E

Vitamin E works as an antioxidant, helping your body fight off infection while also doing your skin and eyes a favour. MyVitamins' Vitamin E softgels are an easy way to add it to your routine without changing much else.

Use our MyVitamins student discount.

Korean Ginseng

Korean ginseng has been used for centuries and is believed to support overall health, strengthen immunity, help regulate blood sugar and calm inflammation. It won't replace sleep or a decent diet, but as a supporting player, Holland & Barrett's Korean Ginseng capsules are worth a look.

Vitamins for brain power and memory

Vitamin B

Vitamin B5, specifically, plays a part in how your brain makes neurotransmitters — the chemical messengers behind concentration, memory and learning. Handy, given you're about to be tested on both. MyVitamins' Essential Vitamin B tablets cover your bases in one go.

Use our MyVitamins student discount.

Gingko Biloba

Gingko Biloba is a species of tree native to East Asia. It's packed with antioxidants and has long been linked to sharper brain function. The research isn't conclusive yet, but it's thought to support memory, heart health and eye health too — worth trying if you fancy the extra edge before exams. Holland & Barrett's Ginkgo Biloba tablets are a good starting point.

Omega 3

Omega 3 fatty acids support brain function at every age, and there's growing evidence they help protect memory long-term. Get it from a supplement or from fatty fish like salmon and sardines — either works.

Vitamins for energy and focus

Iron

Iron helps your body make the red blood cells that carry oxygen around, so running low leaves you tired, foggy-headed and struggling to focus — on top of weakening your immune system. If it gets severe, that's anaemia territory, so it's worth getting checked by a GP if you're consistently exhausted.

Magnesium

Magnesium is a godsend 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.

Basically, if you’re feeling low, tired, and a bit meh, you might be in need of some magnesium.

CoQ10 (Coenzyme)

CoQ10 exists in nearly every cell in your body, mopping up free radicals (unstable atoms) and supporting your heart, energy levels and skin. Superdrug's New Leaf CoQ10 capsules are a budget-friendly way to get more of it.

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.

Get a Superdrug student discount with Student Beans.

Natural sources of vitamins

Supplements are handy, but getting vitamins from food might work out cheaper in the long run — especially if you're already building a uni food shopping list or following a budget meal plan. Here's where to find the essentials naturally:

Vitamin A	Vitamin B	Vitamin C	Vitamin D	Vitamin E	Magnesium	Omega 3	Zinc
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 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

FAQs

What's the single best vitamin to take?

There's no one vitamin that fixes everything — it depends on your diet and lifestyle overall.

That said, vitamin D is a strong contender for most UK students, since the lack of sunlight for much of the year means most people fall short without even realising. It's also worth booking a free student eye test while you're thinking about your overall health — vision changes can sneak up on you during term.

What vitamins should you take every day?

A multivitamin is the easiest way to cover the basics in one go. If you think you might be short on something specific, a quick chat with your GP can confirm it with a blood test. As a general daily target, aim for:

Vitamin D
Magnesium
Vitamin C
Omega 3
Calcium
Zinc

Whatever you end up stocking up on, remember to check your Freshers' Week safety essentials too — staying well this term is about more than just supplements. And don't forget: with your Student Beans account, you can save on vitamins, healthy food and pharmacy essentials all year round.

Unlock amazing savings and discounts with Student Beans nutrition student discounts.

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