Best Supplements to Take During Winter in the UK : Immunity, Energy & Mood Support this Winter

It’s not dramatic to say WINTER IS COMING!

Well, it’s only August, but before we know it, it will be Halloween, and the Christmas sweets are next. It’s a quick slide into the deep, dark, cold UK winter. It has been fantastic weather this year so I have a feeling that most of us will notice the colder, shorter days harder to handle. 

Why do we feel rubbish in the winter – and what are the best supplements to take during winter to keep up our spirits and wellbeing?

Why do we struggle in winter?

As winter settles in across the UK, our bodies face a few challenges. There is reduced sunlight in the colder months and our ability to produce vitamin D through skin synthesis drops dramatically – studies show serum levels can fall by up to half between summer and winter. 57% of UK adults had low levels of Vitamin D during the winter too. 

Vitamin D does lots of things, but is essential to maintain bone and muscle health – along with mental wellness too (GOV.UK). At the same time, winter’s cold air and indoor heating sap your skin’s moisture, lowering humidity and drawing on natural oils, making hydration (internally and externally) it harder to create a healthy skin barrier (edermgroup.com & Epsom Skin Clinic). 

Immunity. That is next. The immune system bears extra strain in winter. The colder months require more energy which puts pressure on the immune system, and we also spend a lot of time inside – where bugs love to spread. 

Finally,  Seasonal Affective Disorder (SAD) affects millions of UK residents as daylight becomes scarce. The reduced sunlight disrupts serotonin regulation, and research reveals that people experiencing SAD show higher serotonin transporter activity in winter which is linked to mood dips (Oxford Academic). 

The winter sucks. So, which vitamins and minerals should we all be taking to keep ourselves in the best of health? Let’s dig in with what we all should be taking, and why. 

Best Winter Supplements in the UK

What do I take? 

Me? I take a multivitamin complex in the form of a Green Powder – it contains everything I need for the winter, and some extra. All in one handy place. The most popular product of this type is AG1, but there are plenty of AG1 alternatives out there that do the same job, for a fraction of the price. 

Vitamin D  ☀️ 

During the UK winter ( between October to March) the sunlight is too weak to trigger adequate vitamin D skin synthesis. Our cloudy skies are leading to widespread insufficiency among most (57%) of adults. Those with dark skin, or who stay indoors, are most at risk. Vitamin D is also vital for bone and muscle health, immunity, cognitive function and mood. Public Health England and NICE recommend a daily supplement of 10 µg (400 IU) during the colder months GOV.UK. \

There are some studies that show supplementation can reduce the risk and severity of respiratory infections (sometimes by as much as half) in individuals with low baseline levels (TIME). And more recent studies reveal that moderate indoor exercise can help preserve active vitamin D levels throughout winter, even in the absence of supplements. 

There is a case that all people in the UK should take some kind of Vitamin D supplement, or a supplement that contains Vitamin D. 

• Supports bone and muscle strength by aiding calcium absorption.

• Boosts immune system function to help fight infections.

• May improve mood and reduce Seasonal Affective Disorder (SAD) symptoms.

• Helps regulate inflammation in the body.

• May reduce risk and severity of respiratory infections.

Vitamin C 🍊 

Though vitamin C may not prevent colds, a solid body of research shows it can significantly shorten the duration and severity of the symptoms we experience. A meta-analysis of randomised trials found vitamin C reduced common cold severity by around 15% (BioMed Central & sanitas.de). Which is crazy.

 In one UK winter trial, participants taking 500 mg twice daily experienced fewer colds and nearly half the number of severe cold days compared to placebo (orthomolecular.org). 

Vitamin C is also a potent antioxidant, so great for your wellbeing. It is also cheap to buy and hard to overconsume. So, it’s an essential. 

• Contributes to normal immune defence.

• Acts as a powerful antioxidant to protect cells.

• Supports collagen production for skin, joints, and wound healing.

• May reduce the duration and severity of colds.

• Aids iron absorption from plant-based foods.

Zinc 🦠 

Zinc is a trace mineral that plays a vital role in immune cell development and wound healing. During winter, when colds and flu are more common, maintaining adequate zinc levels can help your body mount a stronger defence against infections. Research suggests that zinc lozenges, when taken within 24 hours of symptom onset, can shorten the duration of the common cold by up to 33%.

Zinc also supports skin health, helping to repair dry or cracked skin caused by cold air and indoor heating. UK adults typically need around 7–9.5 mg per day, obtainable from foods like meat, shellfish, dairy, and nuts, but, supplementation can be useful if dietary intake is low or immune support is a priority (nhs.uk).

While generally safe, excessive zinc can cause side effects, so it’s best to follow NHS guidance and avoid long-term high doses without medical advice.

• Supports immune cell development and function.

• May shorten cold duration if taken at onset.

• Helps with wound healing and tissue repair.

• Contributes to normal growth and development.

• Supports sense of taste and smell.

Omega-3 (Fish Oil or Algae Oil) 🐠 

Omega-3 fatty acids, particularly EPA and DHA from oily fish or algae oil, play a key role in brain health, inflammation control, and mood regulation.

Studies from King’s College London highlight how omega-3s reduce inflammation linked to depressive symptoms and improve overall mental wellness (kcl.ac.uk). However, a wider meta-analysis offered mixed results, suggesting omega-3 supplements might have a limited impact on depression in the general population (cambridge.org).

Still, omega-3 remains essential for supporting heart and brain function, and many find it beneficial for seasonal mood dips when paired with a balanced lifestyle (naturesfix.co.uk).

• Supports heart and cardiovascular health.

• Helps maintain brain function and mental clarity.

• Reduces inflammation and joint stiffness.

• May improve mood and reduce depressive symptoms.

• Supports eye health.

Magnesium 💤 

Omega-3 fatty acids, particularly EPA and DHA from oily fish or algae oil, play a key role in brain health, inflammation control, and mood regulation. Studies from King’s College London highlight how omega-3s reduce inflammation linked to depressive symptoms and improve overall mental wellness (kcl.ac.uk).

However, a wider meta-analysis offered mixed results, suggesting omega-3 supplements might have a limited impact on depression in the general population (cambridge.org). Still, omega-3 remains essential for supporting heart and brain function, and many find it beneficial for seasonal mood dips when paired with a balanced lifestyle (naturesfix.co.uk).

• Supports deep, restorative sleep.

• Helps relax muscles and reduce cramps.

• Plays a role in energy production.

• Supports nervous system balance.

• May reduce anxiety and stress levels.

CBD (Cannabidiol) 🌱 

Although research is still emerging, CBD (cannabidiol) is widely used in the UK for supporting stress management, anxiety relief, and sleep quality. A UK survey found many users took CBD specifically to help with anxiety, insomnia, and general wellbeing, reporting positive effects at low daily doses (studylib.net).

A further review of multiple studies showed that CBD helped improve sleep patterns in about 65% of participants, especially during the initial phases of treatment (thebotanicalgarden.co.uk). These calming properties make CBD a popular choice for managing winter-related stress and sleep disruptions. As always, it’s best to combine CBD with healthy lifestyle habits and consult a healthcare professional before use.

• Supports a sense of relaxation and helps manage everyday stress.

• May promote more restful sleep by supporting natural sleep cycles.

• Can help maintain emotional balance during darker months.

• Supports post-exercise recovery by easing general muscle soreness.

• May help with focus and clarity when feeling mentally foggy.

• Non-intoxicating and works alongside a healthy lifestyle.

Final thoughts

This is a fairly comprehensive look at all of the supplements we all should be taking this winter. It’s the best rundown of supplements to support your wellbeing, health and happiness. 

Any questions, get in touch or leave a comment.