Expert shares the vitamins and supplements you need this winter


A nutritionist has revealed the best vitamins and supplements to take in winter to boost your immunity and overall health.

With viral and bacterial infections lurking at every corner, supporting your immune system during the colder months is vital.

Viruses thrive in dry, cold conditions which isn’t helped by the fact that everyone flocks indoors to hide from the cold weather, creating perfect conditions for the culprits to spread.

Fortunately, Abi Roberts, Sports Nutritionist from Bulk, has recommended the following six nutrients that could shield you from nasty colds and flus.

1. Vitamin D

As your exposure to natural sunlight is limited between October and March, vitamin D is “an absolute staple”, according to the nutrition expert.

Roberts said: “This nutrient is essential as it plays a crucial role in maintaining a healthy immune system and bone strength. 

“Supplementing with vitamin D can help mitigate the risk of deficiency and support overall well-being during the darker months.”  

2. Vitamin C and zinc

Another weapon to add to your arsenal of protection against winter illnesses is vitamin C and zinc.

Able to support your body’s defences against common winter ailments, both vitamin C and zinc are vital for a robust immune system, the expert explained.

3. Citrus fruits 

While supplements can provide a helping hand during this time, it is equally important to eat the right foods to boost your immunity.
Roberts said: “Fruits like lemons, limes, and oranges can provide a significant boost of vitamin C and make for a refreshing and uplifting taste during blue winter months.”  

4. Echinacea 

Lesser-known than vitamin C but very potent, echinacea can also boost your immune system function.

Roberts said: “During winter, when colds and flu are more common, incorporating echinacea into your supplement regime can provide some added protection, helping to reduce the severity and duration of illness.”  

5. Turmeric 

Packed with a powerful anti-inflammatory compound known as curcumin, turmeric can help alleviate inflammation, soothe winter-related aches and pains, and support overall well-being during the winter months, the sports nutritionist explained.

You can either take turmeric in a supplement form or add it to your dishes. Just remember, you need to pair it with either black pepper or fat to activate its potent powers.

6. Fermented foods

From tempeh to kombucha and yoghurt to sauerkraut, these foods are rich in probiotics, which promote a healthy gut microbiome.

Roberts added: “A well-balanced gut can help strengthen the immune system, improving your body’s ability to fend off winter illnesses and maintain overall well-being.” 



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