{"id":448642,"date":"2025-12-08T11:03:47","date_gmt":"2025-12-08T11:03:47","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=448642"},"modified":"2025-12-08T10:40:40","modified_gmt":"2025-12-08T15:40:40","slug":"what-supplements-should-you-be-taking-this-winter-a-nutritionist-explains","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/what-supplements-should-you-be-taking-this-winter-a-nutritionist-explains\/","title":{"rendered":"What Supplements Should You Be Taking This Winter? A Nutritionist Explains"},"content":{"rendered":"

Winter can really pull a number on your health. Between the darker mornings dragging down your mood, the cold weather aggravating joint pain and the usual coughs and colds doing the rounds, there\u2019s a lot that can leave you feeling under the weather.<\/span><\/p>\n

That\u2019s exactly why experts say it\u2019s smart to pay closer attention to your health at this time of year, focussing on getting the sleep, hydration and nutrients your brain and body needs to function at its best.<\/span><\/p>\n

While we can usually get most of the vitamins and minerals we need from a healthy and balanced diet, this time of year can be particularly relentless, and diet is often one of the first things that starts to slide when plans and parties take over.<\/span><\/p>\n

If you\u2019re moving through the season gorging on rich food, supping free-flowing alcohol and refuelling with hangover takeaways, supplements could help to bridge any nutritional gaps while giving your immune system some extra TLC.<\/span><\/p>\n

So what exactly should you have in your winter rotation? We asked Rob Hobson, nutritionist and author of <\/span>Unprocess Your Life<\/span><\/a>, to suggest the bathroom cabinet essentials for bolstering your winter wellness.<\/span><\/p>\n

Vitamin D<\/h2>\n

Known as the \u2018sunshine\u2019 vitamin, vitamin D is found in <\/span>a few select foods<\/span><\/a>, but the body manufactures most of what we need from direct sunlight hitting the skin when outdoors.<\/span><\/p>\n

During the gloomy autumn and winter months, when light levels are generally lower, most people struggle to produce enough vitamin D, which can snowball into a full blown deficiency if you\u2019re not careful. In fact, around 1 in 5 adults have levels lower than government recommendations.\u00a0<\/span><\/p>\n

\u201cA quality vitamin D supplement is a no-brainer in the winter,\u201d says Hobson. \u201cThe latest National Diet and Nutrition Survey shows that nearly 1 in 5 adults are vitamin D deficient overall, but in winter, that figure jumps to about 1 in 3.\u201d<\/span><\/p>\n

Virtually all immune cells in our body contain a specific \u2018docking station\u2019 called the vitamin D receptor, which <\/span>only the active form of vitamin D can unlock. When paired together, this combo works to calm inflammation and boosts the production of natural antibiotics, which help the body fight viruses.\u00a0<\/span><\/p>\n

It\u2019s no surprise then, <\/span>that low levels of vitamin D are consistently linked with a higher risk of seasonal respiratory infections. \u201cLarge <\/span>pooled analyses of randomised trials<\/span><\/a> suggest that supplementation gives a modest but meaningful reduction in the risk of colds and other acute respiratory infections,\u201d Hobson notes, \u201cespecially in people who start off deficient and take a supplement daily.\u201d<\/span><\/p>\n

There\u2019s a similar pattern at play in athletes who are training hard over the winter. \u201c<\/span>Studies in a range of vitamin D\u2013insufficient athletes<\/span><\/a> – from swimmers to taekwondo competitors – show that bringing levels up with daily supplements can reduce upper respiratory tract infection symptoms and cut down days lost to illness.\u201d<\/span><\/p>\n

To ensure you\u2019re getting enough of the sunny stuff, Hobson\u2019s advice is to take a 10 microgram supplement (400 IU) per day throughout autumn and winter. \u201cMany people, including athletes, may be advised to use slightly higher daily doses under professional guidance, so it\u2019s always worth getting your vitamin levels checked out by a GP,\u201d he adds.<\/span><\/p>\n

\"inform-What-Supplements-Should-You-Be-Taking-This-Winter--A-Nutritionist-Explains-copy-image-1\"<\/p>\n

A decent probiotic<\/h2>\n

Probiotics can be a confusing corner of the wellness world, but at their most basic, they support the \u2018good\u2019 microbes living in your gut and make it harder for harmful bacteria and viruses to thrive there.<\/span><\/p>\n

\u201cIf your diet has slipped, you\u2019ve had gut issues recently or you\u2019re taking a course of antibiotics, a targeted probiotic might be worth considering,\u201d says Hobson. \u201cScientists estimate that around 70% of your immune system sits in the gut, so maintaining a healthy microbiome is one of the best ways to support immune resilience through the winter.\u201d<\/span><\/p>\n

When it comes to probiotics and their hard-to-pronounce monikers, strain really matters. \u201cOne of the best studied is Lactobacillus rhamnosus GG (LGG), which is highlighted by the World Gastroenterology Organisation for use during and after antibiotics,\u201d notes Hobson.\u00a0<\/span><\/p>\n

\u201cMultiple <\/span>randomised controlled trials<\/span><\/a> and meta-analyses show that LGG significantly reduces the risk of antibiotic-associated diarrhoea in both adults and children when they\u2019re taken at the same time as a course of antibiotics.\u201d<\/span><\/p>\n

As well as keeping you from a nasty toilet trip, an LGG probiotic can also help recover the bacteria that\u2019s been wiped out by antibiotics. \u201cStudies show it can restore a healthier microbiota profile by increasing beneficial bacteria such as Bifidobacterium and Lactococcus, while reducing more problem-causing microbes like Escherichia,\u2019 Hobson explains.<\/span><\/p>\n

\u201cIt also appears to support the intestinal barrier improving tight-junction proteins and lowering inflammation, which is a key part of immune defence. Some research even shows it helps restore short-chain fatty acid production, which is important for gut motility and overall gut function.\u201d<\/span><\/p>\n

But trendy probiotics are only one part of the winter wellness story, and you can\u2019t out supplement a bad diet. \u201cThe best daily gut support still comes from food getting enough fibre from plants, beans, vegetables and whole grains, and including a dose of fermented foods like kefir, yoghurt, sauerkraut or kimchi where you can,\u201d says Hobson. These help diversify the gut microbiome, which is closely linked to immune health, especially during the winter months.<\/span><\/p>\n

\"inForm-What-Supplements-Should-You-Be-Taking-This-Winter--A-Nutritionist-Explains-copy-image-2\"<\/p>\n

A cover-your-bases multivitamin<\/h2>\n

If you\u2019re still scratching your head over supplements and don\u2019t want the hassle of popping multiple capsules every day, a quality multivitamin (like Form\u2019s<\/span> Multi capsules<\/span><\/a>) acts as a one-stop-shop for your health and immune system, plugging the nutritional gaps that tend to form during busy periods.<\/span><\/p>\n

\u201cAround Christmas we tend to eat more ultra-processed foods and fewer nutrient-dense meals, so a multivitamin can fill the gaps in things like B vitamins, zinc and selenium, if your diet isn\u2019t quite where you want it to be,\u201d says Hobson.<\/span><\/p>\n

As he puts it: \u201cIt\u2019s a sensible, food-first approach without overpromising on what supplements can do.\u201d<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Learn how to stay healthy through winter with expert advice on the nutrients, habits and supplement strategies that best support your immunity and energy.<\/p>\n","protected":false},"author":20503,"featured_media":448645,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[13],"tags":[],"class_list":["post-448642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"\nWhat Supplements Should You Be Taking This Winter? 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