Winter can be a tough season. With chilly temperatures, the spread of colds, and the flu making their rounds, it’s more important than ever to take care of your health.

Supporting your immune system during these colder months is key to staying well. In this blog, we’re sharing our favourite go-to supplements to help you get through winter. 

Vitamin C 

Vitamin C is an essential nutrient, especially during the winter months. It helps support the normal function of your immune system, which is important for defending against illnesses that lurk during the winter, like the common cold.

Including vitamin C in your winter routine is a great choice that can help support your overall health and well-being. 

One study conducted on individuals with colds and flu found that those who were given high doses of vitamin C experienced quicker relief from their symptoms compared to the group that did not receive vitamin C. (1)

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Vitamin D3 & K2

During the colder months, vitamin D3 and K2 are particularly important for supporting overall health. Vitamin D3 helps maintain the normal function of the immune system, which is essential for defending against seasonal illnesses. With reduced sunlight exposure in winter, it's more difficult for the body to produce enough vitamin D naturally, making supplementation a great choice to maintain optimal levels.

Vitamin K2 works alongside vitamin D3 to support the normal maintenance of bones. It helps direct calcium to the bones, promoting bone health. When paired, these vitamins help support immune function, making them especially beneficial during the colder months when sunlight exposure is limited.

Omegas 

As winter sets in and the days grow shorter, many people experience a dip in mood, often linked to Seasonal Affective Disorder (SAD). Lack of natural sunlight, freezing temperatures, and less time spent outdoors can all contribute to feelings of sadness/sluggishness. Omega-3 fatty acids, in particular DHA, have been shown to play a crucial role in supporting brain health and mood regulation. 

Research suggests that these essential fats help improve neurotransmitter function, which can boost serotonin levels—otherwise known as the “feel-good” hormone. By incorporating omega-3 supplements into your routine during the winter months, you may help support your mood and work against the lows that come with the colder months. (2)

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Zinc

An often underrated mineral in maintaining your health is zinc. 

Zinc is essential for the normal functioning of the immune system, which is important during cold and flu season. It also contributes to the protection of cells from oxidative stress and plays a role in the maintenance of normal skin. Since winter weather can lead to dry and irritated skin, zinc can help support skin health against environmental stressors!

Shop our Zinc Collection here; click this link.

Pine Needle Tea

Another favourite of ours during this month is pine needle tea. Pine needles (Pinus sylvestris) are fresh, fragrant leaves that instantly remind us of the cosy winter season and the crisp outdoors. But did you know these aromatic needles are more than just a comforting brew?

Pine needle tea is a powerhouse of benefits that you can enjoy year-round. Made by brewing the needles of trees in the Pinus genus, this herbal tea has been around for centuries across cultures. 

Pine needles are packed with antioxidants, along with vitamins A and C, making them a great choice for herbal tea—especially during the chilly winter months!

Our thoughts

While supplements can be a great addition to your routine, we advise pairing them with a well-rounded diet and healthy habits, particularly during the colder months. We encourage a balanced approach to wellness rather than relying on supplements. 

IMPORTANT: *If you’re currently taking medication, we would recommend checking with a doctor or medical professional before taking any supplement.

* Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

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Resources & Studies 

1. https://pubmed.ncbi.nlm.nih.gov/10543583/
2. https://www.nature.com/articles/s41398-024-02932