From healthy habits to vitamins that support your immune system, read our tips & advice to help keep you fighting fit this flu season

You can catch flu at any time during the year but it’s most common in winter, which is why winter is often referred to as ‘flu season’. Here we explore the best ways to help avoid catching the flu and how to help support your immune system this flu season.

How can I protect myself from getting the flu?

Flu can spread easily from person to person through coughs and sneezes, so it’s best to keep away from anyone who has symptoms of the flu if you can.

Flu germs can live on surfaces (including hands) for up to 24 hours, so make sure you practise good hand washing with soap and water for at least 20 seconds. It can also be helpful to carry a hand sanitiser gel, for when you’re out and about or without access to soap and water.

As well as regular hand washing, it’s a good idea to regularly clean and disinfect surfaces around your home such as light switches, door handles and remote controls.

If you have flu symptoms, you can avoid passing germs on to other people by staying at home if you feel unwell, as well as covering your mouth and nose with a tissue when you cough or sneeze and throwing used tissues in the bin as soon as you can.

What are the best vitamins for my immune system?

Keeping your immune system as strong and healthy as possible is the best way to help your body fight off any bugs you might come into contact with.

Eating a varied, balanced diet with plenty of fresh fruit and vegetables is one of the best ways to help support your immune system.

Zinc contributes to the normal function of the immune system. Meat, fish and seafood are all excellent sources of zinc, as well as brown rice and dairy products, and you can also take zinc as a supplement.

Vitamins C and D also help support the normal function of the immune system. Citrus fruits, peppers, strawberries and tomatoes are all great sources of vitamin C, so be sure to include some of these in your diet if you can. You could also consider taking a daily multivitamin or vitamin C supplement, as vitamin C taken in this form can also help support your immune system.

Your body makes vitamin D through exposure to sunlight, however it’s a good idea to take a daily supplement providing 10mcg of vitamin D to help support this, especially through the autumn and winter months when the sun doesn’t say hello quite so often!

Should I get the flu jab?

Getting vaccinated with the yearly flu jab is the best way to help protect yourself against seasonal flu.

Read our flu jab information to find out more about how and why you should consider the flu vaccination, including why it’s a good idea to get the flu jab every year, how effective the flu vaccination is and what to expect from your flu jab appointment.

Flu season saviours

Take a peek at our top picks for helping keep cold and flu symptoms at bay.

One-stop shop

Try: Winter Wellness Bundle

This bundle boasts a line-up of flu season heroes to help see you through. From vitamins that help keep you fighting fit, to products to relieve symptoms plus a plus a comforting vitamin-enriched tea and soothing pillow spray to help you rest and recharge.*

*Vitamins C and D help support a healthy immune system. Boots Echinacea tablets are a traditional herbal remedy to relieve common cold and flu symptoms based on traditional use only. Always read the label. Dual defence spray helps shorten the duration and severity of cold and flu like symptoms when used at first signs.
The sunshine vitamin

Try: Boots Vitamin D 10 µg 90 tablets (3 month supply)

It can be tricky for your body to create the recommended 10 micrograms amount of vitamin D during the darker autumn and winter months. These one-a-day tablets are the easiest way to get your daily dose of vitamin D to help support your immune system during flu season.

Dissolvable vitamin C

Try: Boots High Strength Vitamin C & Zinc 20 Orange Flavour Effervescent Tablets

Get your daily dose of vitamin C and zinc with these high-strength soluble supplements. Simply pop one in a glass of water, watch it fizz and dissolve then enjoy the subtle orange flavour (and the fact that you’re giving your immune system a helping hand).

Zinc made easy

Try: Boots Zinc 15mg 180 Tablets (6 month supply)

Zinc contributes to the normal function of the immune system, which is good news for helping keep flu bugs at bay. Take one of these tablets each day with plenty of water if you’re struggling to get the recommended 15 micrograms a day through diet alone.

Now you’ve got your flu season survival kit sorted, here’s to a happy, healthy autumn and winter.

More health information & advice


Cold & flu remedies

How can you identify the difference between a common cold & the flu?

Winter Flu Jab Service

Help protect against flu