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Keep your immune system

Strong & healthy

Renee McGregor

FORTH Nutrition Lead

Dr Nicky Keay

FORTH Chief Medical Officer

Helping people reach their personal best is our mission here at Forth. Although the current situation is very concerning, there are lots of positive steps we can all take to try and remain in the best of health.

Here are some tips from Forth’s Nutrition Lead, Renee McGregor and our Chief Medical Officer, Dr Nicky Keay to help you keep your immune system in tip top condition.


Drink Plenty Of Water

Staying healthy is not just about eating well, you also need to ensure you stay hydrated. Good hydration encourages the production of saliva which is the body's first line of defence. While it is usually easier to drink more during the warmer months, it can be a challenge in the winter. Herbal tea, no added sugar squashes and flavoured waters can all encourage the consumption of fluid to maintain hydration.


Quality Sleep & Rest

We all know that getting a good 7-9 hours’ sleep a night is important, but it also helps boost the immune system by allowing the body’s T cells to fight off viruses. Having a good night’s sleep strengthens your T cells, while less sleep weakens them.

It’s also important to ensure you have enough rest in your weekly routine. We all have busy lives and it can sometimes feel a bit indulgent to sit quietly and read a good book or catch up on our favourite TV series. But rest is vital, especially if you exercise a lot – think about building rest days into your exercise routine if you don’t already.

Not getting enough rest, whether it’s from our busy lives or having too much exercise without adequate rest can deplete your immune system.


Vitamin D

Vitamin D is probably better known for bone health, but it also plays a role in boosting our immune system and reducing respiratory infections. We get our dose of Vitamin D by exposing ourselves to sunlight. In the summer all we need is around 5-10 minutes in the sun to get our daily does, but in winter it’s more difficult. As we cannot get vitamin D from our diet, we should take a daily supplement in winter which is in line with recommendation from Public Health England.


Eating A Nutritionally Balanced Diet

A good quality and varied diet that includes lots of fresh produce will help your body get all the nutrients it needs to stay healthy. It is also important to eat enough carbohydrates throughout the day to ensure the body is getting enough fuel which will also help prevent suppression of the immune system. Renee McGregor, Nutrition Lead at Forth suggests you aim for a quarter of a plate of wholegrain nutrient dense carbohydrates such as sweet potato, pasta or rice each day.

There are certain nutrients such as Vitamin C, Vitamin B6 and Vitamin E that play a role in keeping your immune system strong. Regularly monitoring your levels of Iron, Ferritin, B12 and thyroid function is also important in understanding how the immune system is functioning.



Exercise is a great way to keep our bodies healthy and boost your immune system. According to NHS guidelines we should be aiming for at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity a week.

However, for any individual who is physically active and trains over four times a week, immune health is something that should not be overlooked. There is a lot of evidence that demonstrates how strenuous exercise, if not managed well through rest, recovery and nutrition can depress the immune system.


Check Your Levels

You can check your immune system is in tip top shape by measuring and monitoring your body’s key biomarkers. We’d recommend with one of our following profiles:

Baseline plus

Our Baseline Plus test kit is our most comprehensive tracking package. It includes over 20 biomarkers essential to ensuring your body is in the best of health and isn't compromised by underlying conditions. The biomarkers include key micronutrients such as vitamin D, B12, ferritin and folate which are essential for maintaining a strong immune system.

What's included in this test?


Immunity Check

Our immune system blood test is an at home blood test kit which measures the most important biomarkers for good immune health. A good diet is essential for boosting your immune system and this immunity check will test key vitamins including ferritin (iron), active B12, folate and vitamin D

What's included in this test?

Whats included in our tests?
  • Home finger prick kit
  • Results within 2 working days of receipt
  • Postage & packaging
  • Market leading results dashboard
  • Accredited lab analysis
  • Reviewed by a doctor or nurse

How does

The test work?


Order your test online and it will arrive directly to your doorstep. It’s compact enough to fit through a letterbox.

2 / Take your test

The kit includes everything you need to safely and simply collect your finger-prick blood sample,including instructions and CE approved equipment.

3 / Post it to our labs

Post your sample back to us between Monday and Thursday using the freepost envelope in your kit.

4 / View your results

You can expect your results two working days after we receive your sample. They’ll be reviewed by our doctors and visible on your Forth app, complete with additional information and advice.