Your Immune System’s Secret Weapon: How Micronutrients Support Performance and Keep You Healthy This Season

Cold and flu season doesn’t have to take you out. Here’s how to fuel your body for resilience, recovery, and results.

At Priority 6, we’re all about performance that lasts, not just in the gym, but in everyday life.

This time of year, the challenges aren’t just heavy barbells or long AMRAPs. It’s coughs, colds, and fatigue that slow down your training, compromise your recovery, and knock you off track.

While there’s no way to completely avoid exposure to bugs, there is something you can do to give your body a fighting chance: feed it the nutrients it needs to stay strong.

Enter… microNUTRIENTS.

You’ve probably heard about vitamins and minerals before, but here’s why they matter more than ever right now, especially if you’re training hard and living a full, fast-paced life.

What Are Micronutrients (And Why Should You Care)?

Micronutrients are vitamins and minerals your body needs in small amounts to function properly. While they may be “micro,” their impact on your immune system, energy, recovery, and overall health is massive.

Think of them as the internal support crew behind every workout, every recovery session, and every night of quality sleep.

Micronutrients help you:

>> Fight off illness and infection

>> Heal faster from injury or fatigue

>> Support energy production and mental clarity

>> Reduce inflammation and oxidative stress

>> Build strength and muscle through better recovery

If MACROnutrients (protein, carbs, fat) are your fuel, microNUTRIENTS are your maintenance system. Without them, your performance, and your immune resilience, suffers.

Your Immune System: Built-In Defense, Powered by Nutrition

Your body’s immune system has two main layers of defense: innate immunity and adaptive immunity.

Innate immunity is your first line of defense. It includes your skin, tears, stomach acid, and white blood cells that attack invaders fast and broadly.

Adaptive immunity is slower but smarter. It kicks in when the body needs a targeted response, using antibodies and memory cells to fight off specific germs.

Both systems require key micronutrients to function well. Without the right nutrition, these systems become sluggish, less accurate, and more likely to let bugs through the cracks.

The Priority 8… I know, I know, so off brand!

Micronutrients That Matter Most This Season

Let’s break down the vitamins and minerals that directly support your immune system, and where to get them in real food.

1. Vitamin A

Role: Supports healthy skin (your first defense), boosts antibody production

Sources: Sweet potatoes, carrots, spinach, eggs

2. Vitamin B6

Role: Supports wound healing, antibody production, and T-cell function

Sources: Chicken, turkey, bananas, chickpeas

3. Vitamin B12

Role: Helps build white blood cells, including natural killer and T cells

Sources: Meat, eggs, dairy (vegetarians may need to supplement)

4. Vitamin C

Role: Increases white blood cell function, protects against oxidative stress

Sources: Bell peppers, oranges, kiwi, broccoli

5. Vitamin D

Role: Regulates inflammation, antibody production, immune signalling

Sources: Fatty fish, fortified foods, sunshine (supplementation may be needed in winter)

6. Vitamin E

Role: Protects immune cells, enhances natural killer cell activity

Sources: Almonds, sunflower seeds, spinach

7. Zinc

Role: Improves healing, immune cell communication, shortens illness duration

Sources: Meat, shellfish, legumes, seeds

8. Magnesium

Role: Reduces inflammation, supports stress resilience

Sources: Leafy greens, nuts, whole grains, dark chocolate

What This Looks Like in Real Life

Good news, you don’t need to count milligrams or buy every supplement on the shelf.

In fact, you’re probably already eating some of these foods. The key is to eat them consistently, especially during periods of stress, training, and seasonal immune exposure.

A few simple upgrades can go a long way:

>> Add spinach or eggs to your breakfast
>> Include peppers and sweet potato in your lunch prep
>> Snack on nuts and fruit

>> Stay hydrated and prioritise whole, minimally processed foods

These aren’t radical changes. They’re small, smart shifts that build momentum and support your immune system quietly in the background.

microNUTRIENTS and Your Performance at Priority 6

If you’re training at Priority 6, your immune health is your performance strategy.

When your body is under physical stress from training, your need for certain vitamins and minerals increases. 

For example:

High sweat loss can deplete zinc and magnesium, common for those with ADHD (top tip for parents).

Poor sleep raises the demand for antioxidants like vitamins C and E.

Intense training increases inflammation and recovery needs.

Veggie-heavy or plant-based diets may lack enough bioavailable B12 or zinc

This is where individualised nutrition becomes key. Not everyone needs the same thing, and that’s why we’re here to help you figure it out, and it’s why we offer 1:1 and group nutrition coahcing througout the year!

What You Can Do Right Now

Audit your plate- Are you getting colour, protein, and variety daily?

Hydrate consistently- Water supports detox, digestion, and immunity.

Sleep and de-stress- Even the best nutrition can’t outrun poor recovery.

Ask for support- If you’re unsure where to start, we’ll guide you.

Your nutrition doesn’t need to be perfect, it just needs to support your goals and lifestyle. And during this time of year, that includes staying healthy and consistent.

So, whats the take home? 

Train Strong, Stay Well

At Priority 6, our job is to help you thrive, not just survive the season.

Micronutrients may be small, but their impact on your energy, immunity, and performance is significant. Whether your goal is to lift heavier, recover faster, or just make it through winter without missing a beat, your nutrition is a key part of that plan.

We’re here to give you with the tools, coaching, and accountability to make it simple.

Want help dialling in your nutrition this season?

Let’s chat about a plan that works for your life and training.

Ollie@priority6.co.uk and we’ll book a call to help you, build a plate worthy of you goals!

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