“When the days get darker, a little extra support can help you feel your best.” Here are the supplements we’d recommend for winter!
Winter in the UK can take its toll — less daylight, colder weather, and more time indoors can leave us feeling sluggish and more prone to illness. Alongside a balanced diet and regular movement, the right supplements can give your body the boost it needs to stay strong and energised.
Vitamin D – Your sunshine support
From October to March, it’s hard to get enough Vitamin D from sunlight alone. This vital nutrient helps keep bones strong, muscles working well, and your immune system in good shape.
Tip: The NHS recommends 10 micrograms (400 IU) a day for adults. Look for Vitamin D3 for better absorption, also a spray is easy to use and actually tastes good!
Vitamin C – Immune system ally
Known for supporting immunity, Vitamin C also helps with wound healing and keeping skin healthy. While you can get plenty from fruit and veg, some people benefit from a supplement in winter when colds and flu are more common. Many of the dissolvable Vitamin C tablets contain so many other additives so are not the best source. Try to get it from your food and remember frozen food is a perfect source.
Food sources: Oranges, kiwi, peppers, and broccoli.
Omega-3 – Joint and brain booster
These healthy fats support heart health, brain function, and can help reduce inflammation, which may ease joint stiffness in colder months.
Food sources: Oily fish like salmon, mackerel, and sardines, or try a fish oil or algae-based supplement.
Magnesium – The relaxation mineral
Magnesium helps with muscle function, nerve health, and sleep. Winter stress and disrupted routines can make it harder to get enough from diet alone.
Food sources: Nuts, seeds, leafy greens, and whole grains.
Probiotics – Gut health guardian
A healthy gut can support your immunity and digestion — both important in winter when rich foods and less activity can throw our systems off balance.
Sources: Live yoghurt, kefir, fermented foods, or a quality probiotic supplement.
The supplements above can help your body thrive in winter, but it’s always best to rely on your food to obtain these vital nutrients whenever you can. Aim for a balanced diet full of colourful fruit and veg, whole grains, healthy fats, and quality protein and use supplements as a helpful top-up when needed. A little extra care now can help you enjoy a healthier, happier winter.
Moving is a great way to support your whole heath throughout winter. Join us in the Studio, or download our complimentary workouts you can do from home!