How Aging Affects Your Immune System (and What to Do About It)

Ageing is a natural part of life, but that doesn't mean you have to accept a weaker immune system as inevitable. As we get older, the immune system naturally becomes less efficient, making us more susceptible to infections, slower to recover, and more prone to inflammation.

The good news? There’s plenty you can do to support your immune health as you age, from smart lifestyle changes to targeted nutrition, including vitamins, minerals, and antioxidant-rich supplements.

Let´s explore how ageing affects the immune system, what changes are taking place at a cellular level, and how you can actively support your body’s defences, naturally and daily.

What Happens to the Immune System as You Age?

The ageing immune system, sometimes referred to as immunosenescence, doesn’t stop working altogether, but its ability to respond becomes slower and less effective.

Here are a few key changes that typically occur:

1. Fewer T-Cells

T-cells are white blood cells responsible for identifying and attacking viruses and other threats. As we age, the production of new T-cells slows down, which affects how quickly the body can respond to new infections.

 

2. Chronic Low-Grade Inflammation

Ageing is often accompanied by a persistent state of low-level inflammation, sometimes called “inflammaging”. While subtle, this constant inflammatory state can increase the risk of health issues and strain the immune system over time.

 

3. Weakened Response to Vaccines

Because the immune response is less robust, older adults may not gain the same level of protection from vaccines as younger individuals, another reason to ensure the immune system is well supported through other means.

 

4. Nutrient Deficiencies

Ageing can affect digestion and nutrient absorption, making it harder to get enough essential immune-supporting nutrients such as vitamin D, zinc, vitamin C, and selenium through diet alone.

How to Support Your Immune System As You Age

Supporting your immune system isn’t about a single supplement or quick fix, it’s about making consistent, evidence-based choices that help your body adapt and thrive.

Here are some of the most effective strategies:

Prioritise Immune-Supporting Nutrients

Certain nutrients are especially important for immune function as we age:

• Vitamin D helps regulate immune responses and is particularly important in older adults, who often have lower levels.

• Zinc supports white blood cell function and reduces oxidative stress.

• Vitamin C protects cells, supports healing and enhances immune activity.

• Selenium contributes to antioxidant defence and helps reduce inflammation.

You can find these nutrients in many of the formulations within our supplement collection, designed to support immunity, energy and vitality, naturally and gently.

Include Antioxidant-Rich Superfoods

Antioxidants help reduce oxidative stress, which increases with age and can impair immune function. 

Look for natural sources such as:

• Green tea extract

• Turmeric (curcumin)

• Spirulina and chlorella

• Ginger and garlic

These superfoods are often combined in high-quality supplements for daily immune and cellular support. 

Stay Active But Listen to Your Body

Regular physical activity can improve circulation, reduce inflammation, and help maintain a healthier immune response. That said, overexercising or not allowing enough recovery time can have the opposite effect, especially as we age.

Low-impact exercise such as walking, yoga, or swimming, combined with proper rest, is often the best long-term strategy.

Prioritise Sleep and Stress Management

Sleep quality often declines with age, but it’s one of the most important pillars of immune health. Aim for 7–9 hours of quality rest each night.

Chronic stress also weakens the immune system by increasing cortisol, which suppresses immune responses. Mindfulness, time in nature, and adaptogenic herbs may all be helpful.

Support Gut Health

Around 70% of the immune system is located in the gut. With age, digestive enzyme production decreases, and the diversity of gut bacteria can decline, impacting how the immune system functions.

Fermented foods, fibre-rich meals, and probiotic or digestive-support supplements can help support a healthy gut–immune connection. You’ll find several supportive formulations in our digestive health collection.

Immune Ageing Is Natural 

Getting older is part of life, but how you support your body during that process makes a real difference.

By focusing on the right nutrients, habits and supplements, you can help your immune system stay strong, responsive, and balanced well into later life.