With winter fast approaching and the days getting shorter, supplements are a handy way of boosting natural reserves and keeping you healthy. Not only does winter bring shorter days, it also brings the cold and flu season. Read below to learn about the essential supplements to keeping you healthy through the months ahead.

Vitamin D

The first one on the list is Vitamin D. Known as the sunshine vitamin, our main source of it comes from the sun. With the days getting shorter and the weather colder, less time is spent outdoors and more skin is covered with clothes to keep warm. Therefore less vitamin D is absorbed from the sun. Supplementing with vitamin D in the winter is essential. Vitamin D plays a vital role in regulating the absorption of calcium. Calcium keeps the muscles healthy and prevents weak and brittle bones which can lead to osteoporosis. A deficiency in vitamin D can cause many different symptoms throughout our body from weakened bones, poor immune function, mood disorders such as anxiety and depression, fatigue, hormone imbalances, poor cognitive function and even making us more susceptible to certain cancers. Taking a vitamin D supplement through the winter months will help prevent a deficiency from occurring.

Vitamin B complex

Vitamin B complex is made up of all the different B vitamins - a great way to cover all bases when it comes to preventing a vitamin B deficiency. (B12 is one of the most common deficiencies in the world, and more common in people over the age of 75). B vitamins play an important role in many bodily functions including energy production, mood regulation and the production of serotonin and dopamine which are two of the happy hormones, something that is definitely needed on the shorter colder days ahead.


Zinc is an essential mineral that contains over 300 enzymes and it plays an important role in nearly all cellular functions in the body. It’s an essential trace mineral so we only need a small amount each day to stay healthy. Studies have found that zinc lozenges can reduce the severity of symptoms and the duration of a cold. Zinc lozenges are a definite must-have for this cold and flu season.

Supplements are important throughout the different seasons of the year, especially when it comes to the winter months. They can help bridge any nutritional gaps, and keep us healthy both physically and emotionally whilst helping reduce the severity and duration of colds.

Remember always speak to your doctor before starting a new supplement, especially if you are taking medication or have an illness.


Supplementing with vitamin D - https://www.gov.uk/government/publications/vitamin-d-supplementation-during-winter-phe-and-nice-statement/statement-from-phe-and-nice-on-vitamin-d-supplementation-during-winter

Absorption of calcium - https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=za1487

Deficiency in vitamin D - https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency

Vitamin b12 deficiency - https://www.nhsinform.scot/illnesses-and-conditions/nutritional/vitamin-b12-or-folate-deficiency-anaemia/

Serotonin - https://bluepages.anu.edu.au/lifestyle-treatments/b-vitamins/

Zinc Studies - https://journals.sagepub.com/doi/10.1177/2054270417694291

300 enzymes - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/zinc-enzymes