Winter brings chilly weather, shorter days, less sunlight and more stress (high family!) all of which can affect both your mental and physical health. During these months, it’s crucial to support your body with the right nutrients to stay healthy, energized, and resilient to all those germs flying around.
Now, it’s always important to remember that you can’t outsupplment a poor diet or lifestyle (so focus on whole foods, hydration, movement and sleep) however, certain supplements can offer some added protection and support during the winter months.
Here’s a look at six key supplements to consider taking during the winter season, along with recommended dosages and amazon links*. The dosages are for the average person, so please consult with your doctor or contact me directly to make sure they are the right amount for you!
Vitamin D: The Sunshine Vitamin
Why it’s an important winter supplement:
Vitamin D is produced in the skin when exposed to sunlight. During winter, shorter days and less sun exposure can lead to lower levels of this essential vitamin. Vitamin D is crucial for immune function, bone health, mood regulation, and overall well-being.
Recommended Dosage: 2,000 to 4000 IU per day.
Recommended Brand: Thorne
Zinc: Immunity Booster
Why it’s an important winter supplement:
Winter is cold and flu season, and zinc plays a key role in supporting immune health. Zinc helps the body fight off infections, supports immune function, and reduces the severity and duration of colds.
It is important to note that I don’t typically recommend supplementing with zinc all the time. Usually I add it to my clients supplement plan during cold and flu season or during travel and then rely on dietary sources for the rest of the year.
Recommended Dosage: 30mg per day.
Recommended Brand: Pure Encapsulations
Omega-3 Fatty Acids: Protect Your Heart and Mind
Why it’s an important winter supplement:
Omega-3 fatty acids, particularly EPA and DHA, are known for their anti-inflammatory properties and are beneficial for heart health, brain function, and mental well-being. During the winter months, Omega-3s are especially important to help reduce inflammation, combat seasonal depression (SAD), and maintain overall health when physical activity levels may be lower.
Recommended Dosage: 1,000 to 2,000mg of combined EPA and DHA per day.
Recommended Brand: Nordic Naturals
N-Acetyl Cysteine (NAC): A Powerful Antioxidant
Why it’s an important winter supplement:
NAC is a supplement form of the amino acid cysteine. It’s known for its ability to replenish glutathione, one of the body’s most potent antioxidants. NAC supports liver detoxification, lung health, and immune function. During the winter, NAC can help protect against oxidative stress, as well as provide extra support the the lung and chest area that tends to get impacted by winter colds and flu.
Recommended Dosage: 600 per day (1,200 mg per day when fighting an infection).
Recommended Brand: Pure Encapsulations
Probiotics: Gut Health Matters
Why it’s an important winter supplement:
Probiotics are beneficial bacteria that help maintain the balance of your gut microbiome, which is linked to immune function, digestion, and overall health. A healthy gut is essential for keeping your immune system strong, and since the gut houses a significant portion of your immune cells, supporting it during the winter can help prevent sickness.
Probiotics are another supplement that I don’t typically recommend taking all year round. It certainly won’t hurt, but with a balanced diet rich in pre-biotics, the probiotics should stay alive and thrive. Instead I take a round of them going into the winter months, coming out of the winter months and then going into summer. This is an added protection during the time your immune system is in high demand.
Recommended Dosage: Look for probiotics that have at least 6 strains and at least 1 billion CFU
Recommended Brand: Garden of Life
Magnesium: Relaxation and Immune Support
Why it’s an important winter supplement:
Magnesium is an essential mineral involved in hundreds of bodily functions, including muscle function, nerve health, and immune system support. During the winter months, magnesium can help with relaxation, reduce stress, improve sleep, and support your immune system, which may be taxed by the cold and seasonal illness.
Recommended Dosage: 200-500mg Magnesium Glycinate (ideally prior to bed)
Recommended Brand: Innate Vitality
