The secret to winter wellness is your diet. These nutritionist-approved vitamins will keep you healthy all season

From wrapping up in front of the fireplace to long evenings in a cozy pub, this season is quite an easy one to romanticize – but that doesn’t mean it won’t drag you down too. If you’ve been noticing your mood change and energy levels drop lately, you might want to nip it in the bud before the winter chill swallows you whole. Here’s how you can, according to a registered nutritionist

Words: Amy Dowrick | Images: Shutterstock

With it getting dark at five o’clock again, many of us might be starting to feel the winter slump. Whether you’re lacking the energy to leave the house, feel more miserable in the mornings or are catching a cold quicker than usual, it’s not hard for your wellbeing to fall off this season.

“While these symptoms can be influenced by lifestyle factors, they can also be linked to nutrient deficiencies that become more common during autumn and winter due to reduced sunlight exposure, dietary changes and spending more time indoors,” says Ella Kaur, Registered Nutritionist and Nutritional Therapy Practitioner at DRV+ (formerly DR. VEGAN). “While a food-first approach should always be the priority, targeted supplementation can help support nutritional intake and overall wellbeing throughout the colder months.”

So, if you’re feeling more off than usual, keep an eye out for these common winter deficiencies – and the nutrients you need to be adding to your diet to combat it.

Increase your energy levels with Iron and Vitamin B

Fatigue is one of the most common complaints during winter – so keeping your iron levels intact is a good way to start.

“Iron plays an essential role in transporting oxygen around the body, while B vitamins are needed for normal energy-yielding metabolism,” says Ella. “If you’re feeling persistently tired, particularly if you follow a plant-based diet or have a restricted intake of iron-rich foods, it may be worth assessing whether you’re getting enough of these nutrients through your diet.”

Boost your mood with Vitamin D 

As daylight hours decrease, vitamin D levels often begin to fall too.

“Vitamin D contributes to normal psychological function and plays an important role in supporting the immune system,” says Ella. “In fact, UK health guidelines recommend that adults consider supplementing during autumn and winter when sunlight exposure is limited.”

Support your immune system with a daily multivitamin

“Supporting the immune system requires a range of nutrients rather than a single vitamin,” says Ella, who recommends taking a supplement that includes vitamins A, C, D, B6, B12, zinc and selenium for normal immune function.

“A comprehensive multivitamin can be a sensible addition during winter, as they help provide a broad range of essential vitamins and minerals to support overall health and help fill potential nutritional gaps.”

Eating richer winter meals? Improve digestion with probiotics

If the weather has seen you reduce your activity levels, change your routine or even eat differently, it’s worth supplementing for gut health support.

“A shift towards richer foods can affect digestive health throughout the colder months,” says Ella. “Maintaining a healthy gut microbiome is important year-round, particularly as a significant proportion of the immune system is associated with the gut.”

Ella suggests adding a targeted supplement that contains probiotics, prebiotics and digestive support ingredients to your diet, as it may help support digestive balance and your overall winter wellbeing.

Reach for Omega-3 if you’re struggling with brain fog and concentration

It’s common for many of us to feel less focused during the darker months – so consider taking something that can improve your brain function.

“Omega-3 fatty acids, particularly DHA, contribute to normal brain function and can be an important nutrient to prioritise if oily fish is not regularly included in the diet,” says Ella. “Plant-based omega-3 supplements like DRV+ Vegan Omega 3 can also help bridge the gap for those following vegetarian or vegan diets.”

For improved nutritional intake, take a daily multivitamin

“Winter schedules can often mean less variety in our diets, making it harder to consistently meet nutrient requirements,” says Ella. “A high-quality multivitamin can act as a nutritional safety net, helping to support energy, immunity, cognitive function and overall wellbeing during periods when dietary intake may be less balanced than usual.”

So, while supplements should never replace a healthy diet, they can offer valuable support during winter when certain nutrient deficiencies become more common – and it’s pretty easy to get started.

“Focusing on key nutrients such as vitamin D, B vitamins: B12 and B9 iron, omega-3, vitamin c and gut-supportive ingredients, alongside a comprehensive multivitamin, can help support overall health and wellbeing throughout the season,” says Ella.

3 to try…

Vegan Omega 3

---

BetterYou Vitamin D+Turmeric Oral Spray

---

Pro Plus Focus

---

BlueIron Liquid Iron Food Supplement

---

Ella Kaur is a registered Nutritionist and Nutritional Therapy Practitioner at leading supplement brand, DRV+ (formerly DR.VEGAN), specialising in women’s health, hormonal balance, sleep and stress. For more information, or to book a free consultation and receive personalised advice, visit DRV.co.