What vitamins and supplements should you take in winter?

Last reviewed 13 October 2026

This entry is part of the Nutri Tailor Health Reference Library — cited research on supplements, nutrients and adjacent areas of health.

Summary

Winter brings a familiar set of health problems, from colds and tiredness to low mood, dry skin and too much rich food at Christmas. Vitamin D comes first, because UK guidance asks everyone to consider 10 micrograms a day from October to early March. For the immune system, vitamin C, zinc and selenium all contribute to normal function. Vitamin B12, riboflavin, magnesium and iron contribute to the reduction of tiredness and fatigue. Magnesium and vitamin B6 contribute to normal psychological function. This guide covers 12 winter health problems, with practical tips and the supplements that help with each one.

Winter health problems at a glance

Issue	Practical Lifestyle Tips	Supplements And How They Help
Colds, flu and winter bugs	Rest, sleep and plenty of fluids. Wash hands often with soap and warm water.	Vitamin C Powder, Zinc Picolinate, Selenium SeMSC, Elderberry Immune Support and Immunomax. Vitamin C, zinc and selenium contribute to the normal function of the immune system.
Low vitamin D	Take vitamin D every day from October to early March, when the sun is too weak for the body to make enough.	Vitamin D3 and K2 Capsules, Vegan Vitamin D3 and K2, Vitamin D3 and K2 Oil and Vitamin D3 Oil Drops. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and muscles.
Tiredness and low energy	Get outside in daylight, stay active, eat regular meals and keep steady sleep times.	Vitamin B12 Methylcobalamin Drops, Vitamin B12 Hydroxocobalamin Drops, B Complex Liquid, Magnesium Bisglycinate and Iron and Vitamin C. Vitamin B12, riboflavin, magnesium and iron contribute to the reduction of tiredness and fatigue.
Low mood and the winter blues	Get as much natural daylight as possible, exercise regularly and stay in contact with friends and family.	Vitamin B6 P5P Liquid, B Complex Liquid and Magnesium Bisglycinate. Vitamin B6, vitamin B12, folate and magnesium contribute to normal psychological function.
Stress and anxiety at Christmas	Exercise regularly, try breathing exercises or yoga and keep to normal sleep times.	Ashwagandha, L-Theanine and Stress Support. Research suggests that ashwagandha may lower stress and anxiety. Magnesium contributes to normal psychological function.
Poor sleep	Keep regular bedtimes and a dark, quiet bedroom. Avoid alcohol and caffeine in the 6 hours before bed.	Ashwagandha and Magnesium Bisglycinate. Research suggests that ashwagandha may improve sleep quality. Magnesium contributes to the normal functioning of the nervous system.
Dry skin	Use an emollient, take shorter baths or showers and drink plenty of water.	Biotin, Zinc Picolinate, Niacinamide and Hair, Skin and Nails Formula. Biotin, zinc and niacin contribute to the maintenance of normal skin.
Cold hands, feet and circulation	Wear warm clothes on the hands and feet, keep the home warm and exercise regularly.	Vitamin C Powder and Omega 3 Fish Oil. Vitamin C contributes to normal collagen formation for the normal function of blood vessels. EPA and DHA contribute to the normal function of the heart.
Aching joints and stiff muscles	Keep warm and stay active, with gentle exercise such as stretching, yoga or swimming.	Vitamin D3 and K2 Capsules, Magnesium Bisglycinate and Classic Collagen. Vitamin D contributes to the maintenance of normal bones and muscle function. Magnesium contributes to normal muscle function.
Rich food and indigestion	Cut down on rich, spicy or fatty foods and leave 3 to 4 hours between eating and bed.	Enzymase Digestive Enzymes, Digestade and Chromium Picolinate. Digestive enzymes break down the carbohydrates, proteins and fats in food. Chromium contributes to normal macronutrient metabolism.
Alcohol and Christmas parties	Keep to 14 units a week, have several drink-free days and avoid alcohol in the 6 hours before bed.	Liver Support Formula. Choline contributes to the maintenance of normal liver function.
Weight gain and the January reset	Weigh regularly, watch portion sizes and limit sugary drinks and alcohol.	Unflavoured Whey Protein Isolate and Chromium Picolinate. Protein contributes to the maintenance of muscle mass. Chromium contributes to the maintenance of normal blood glucose levels.

Why winter affects health

The body makes most of its vitamin D from sunlight on the skin, which is why levels fall between October and March. Shorter days affect energy and mood as well. The body produces more melatonin when it is dark, which is the hormone that brings on sleepiness. Colds, coughs and flu are more common in the colder months. Cold air narrows the blood vessels in the skin, fingers and toes, while central heating dries the skin. Christmas adds rich food, alcohol and late nights.

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Vitamin B12 Methylcobalamin Drops →£22.68Methylcobalamin, often called methyl B12, is the active form of vitamin B12. Each drop provides 86.5 mcg of vitamin B12 as methylcobalamin. Vitamin B12 is needed for making red blood cells, for the nervous system and for releasing energy from food. It contributes to the reduction of tiredness and fatigue.
Vitamin B12 Hydroxocobalamin Drops →£20.59Hydroxocobalamin, also spelled hydroxycobalamin, is a form of vitamin B12. Each drop provides 98 mcg of vitamin B12 as hydroxocobalamin. Vitamin B12 helps the body release energy from food, make red blood cells and keep the nervous system healthy.
Active B Complex Liquid →£29.30B Complex Liquid provides all eight B vitamins plus choline. Each half teaspoon (2.5 ml) provides 10.2 mg of thiamin, 10.4 mg of riboflavin, 25 mg of niacin, 10.7 mg of vitamin B6, 400 mcg of folate, 500 mcg of vitamin B12, 100 mcg of biotin, 25.5 mg of pantothenic acid and 83.3 mg of choline. The B vitamins work together to release energy from food.
Selenium SeMSC Capsules →£21.48Selenium SeMSC is selenium as methylselenocysteine, the form found in garlic, onions and broccoli. Each capsule provides 200 mcg of selenium, which is 364% of the nutrient reference value. Selenium contributes to normal thyroid function, to the immune system, to the maintenance of normal hair and nails and to the protection of cells from oxidative stress.
Vitamin D3 and K2 Capsules →£33.02This capsule provides vitamin D3 with vitamin K2 as menaquinone 7. Each capsule provides 62.5 mcg of vitamin D3, which is 2500 IU and 200 mcg of vitamin K2. Vitamin D supports the immune system, muscle function and the absorption of calcium and vitamin K contributes to normal bones and normal blood clotting.
Vegan Vitamin D3 and K2 Capsules →£41.52This capsule provides vitamin D3 from algae, the plant source, with vitamin K2 as menaquinone 7. Each capsule provides 62.5 mcg of vitamin D3, which is 2500 IU and 200 mcg of vitamin K2, in a vegetable capsule.
Vitamin D3 and K2 Oil →£38.58This oil provides vitamin D3 together with natural vitamin K2. Ten drops provide 25 mcg of vitamin D3, which is 1000 IU and 50 mcg of vitamin K2.
Vitamin D3 Oil Drops →£22.56This is vitamin D3, cholecalciferol, dissolved in avocado oil. Four drops provide 12.5 mcg of vitamin D3, which is 500 IU. Vitamin D supports the immune system, muscle function and the absorption of calcium. It contributes to normal bones and teeth.
Vitamin C Ascorbic Acid Powder →£22.08This is vitamin C as ascorbic acid in powder form, with nothing added. Each 1 g serving provides 1 g of vitamin C. Vitamin C supports the immune system, the formation of collagen for skin, bones and cartilage and the absorption of iron.
Zinc Picolinate Capsules →£22.31Zinc picolinate is zinc bound to picolinic acid. Each capsule provides 13.8 mg of zinc, which is 138% of the nutrient reference value. Zinc contributes to the normal function of the immune system, to the maintenance of normal skin, hair and nails, to normal fertility and reproduction and to cognitive function.
Elderberry Immune Support Capsules →£23.88Elderberry Immune Support combines black elderberry extract with vitamin C, zinc and N-acetyl cysteine. Each capsule provides 159 mg of elderberry extract, 159 mg of N-acetyl cysteine, 32 mg of vitamin C and 6 mg of zinc. Vitamin C and zinc contribute to the normal function of the immune system.
Immunomax Immune Support Capsules →£55.45Immunomax brings together the vitamins, minerals and plant compounds most involved in immune function, in one capsule. Each capsule provides 140 mg of vitamin C, 3.5 mcg of vitamin D3 and 1.4 mg of vitamin B6, with the other nutrients listed in the nutrition tab. Each of those vitamins and minerals contributes to the normal function of the immune system.
Magnesium Bisglycinate (Glycinate) Capsules →£24.56Magnesium bisglycinate is magnesium bound to the amino acid glycine. Each capsule provides 133 mg of magnesium, which is 35% of the nutrient reference value. Magnesium supports energy release, muscle function, the nervous system and bones.
Iron and Vitamin C Capsules →£26.40This capsule provides iron with vitamin C. Each capsule provides 15 mg of iron, which is 107% of the nutrient reference value and 400 mg of vitamin C. Iron contributes to the formation of red blood cells and haemoglobin, to oxygen transport and to the immune system. It helps reduce tiredness and fatigue.
Vitamin B6 P5P Liquid →£22.08Pyridoxal 5-phosphate, or P5P, is the active form of vitamin B6. Each drop provides 848 mcg of vitamin B6 as P5P, which is 61% of the nutrient reference value. Vitamin B6 is needed for the nervous system, psychological function, the immune system and the formation of red blood cells.
Ashwagandha Capsules →£28.32Ashwagandha is a root used in Ayurvedic practice for centuries. Each capsule provides 450 mg of ashwagandha root extract, standardised to 1.5% withanolides. It is one of the adaptogenic herbs, the group traditionally taken during periods of demand.
L-Theanine Capsules →£26.40L-theanine is an amino acid found almost only in tea leaves. Each capsule provides 200 mg of L-theanine. Theanine is taken for that same effect without the caffeine. It is often paired with coffee to take the edge off.
Stress Support Capsules →£23.76Stress Support combines magnesium citrate with vitamin B6, folate and B12, rhodiola root extract, green tea extract and L-theanine. Each capsule provides 60 mg of magnesium, 100 mg of rhodiola root extract, 55 mg of green tea extract and 15 mg of theanine, with 0.7 mg of vitamin B6, 55 mcg of folate and 1 mcg of vitamin B12. Magnesium and vitamin B6 contribute to normal psychological function and the nervous system and the B vitamins and magnesium contribute to the reduction of tiredness and fatigue.
Biotin Capsules →£28.56Biotin is vitamin B7, a water soluble vitamin the body needs in small amounts. Each capsule provides 8000 mcg of biotin. Biotin contributes to the maintenance of normal hair and skin, to the nervous system and psychological function and to the release of energy from food.
Niacinamide Vitamin B3 Capsules →£23.35Niacinamide, also called nicotinamide, is one of the two main forms of vitamin B3. Each capsule provides 500 mg of niacinamide. Vitamin B3 supports energy release, the nervous system and psychological function. It helps maintain normal skin.
Hair, Skin and Nails Formula Capsules →£31.91Hair, Skin and Nails Formula combines vitamins A, C, D3 and E with biotin, zinc, selenium, copper and a range of plant compounds including astaxanthin, grapeseed and green tea. Each capsule provides 50 mcg of biotin, 25 mg of vitamin C and 6.25 mcg of vitamin D3, with the other vitamins, minerals and extracts listed in the nutrition tab. Biotin and zinc contribute to the maintenance of normal hair and skin, selenium to normal hair and nails and vitamin C to collagen formation for skin.
Omega 3 Fish Oil Softgels →£33.65This is a concentrated omega 3 fish oil from the flesh of anchovy, sardine and mackerel. Each capsule provides 1000 mg of omega 3 concentrate, of which 330 mg is EPA and 220 mg is DHA. EPA and DHA contribute to the normal function of the heart at 250 mg a day and DHA contributes to normal brain function and vision.
Classic Collagen Peptides Powder (Marine and Bovine) →£39.99Classic Collagen is an unflavoured collagen powder. Each 12 g serving gives 11 g of collagen protein and 43 kcal. Collagen is the main protein of skin, tendons, cartilage and bone and the body makes less of it with age.
Enzymase Digestive Enzyme Capsules →£22.02Enzymase is a blend of nine digestive enzymes from plant and fungal sources. Each capsule provides 300 mg of the enzyme blend: amylase, two proteases, peptidase, lactase, lipase, cellulase, bromelain and papain. Enzymes break food down so its nutrients can be absorbed and the body's own supply falls with age and stress.
Digestade Capsules →£30.00Digestade combines turmeric extract with betaine hydrochloride, choline, bromelain and piperine. Each capsule provides 250 mg of turmeric extract, 75 mg of betaine HCl, 50 mg of choline, 25 mg of bromelain and 2.5 mg of piperine. Choline contributes to the maintenance of normal liver function and to normal fat metabolism.
Chromium Picolinate Capsules →£22.80Chromium picolinate is chromium bound to picolinic acid, the form most used in studies. Each capsule provides 200 mcg of chromium, which is 500% of the nutrient reference value. Chromium contributes to the maintenance of normal blood glucose levels and to the normal metabolism of macronutrients.
Liver Support Formula Capsules →£39.60Liver Support Formula is a twelve ingredient capsule built around artichoke extract. Each capsule provides 116.5 mg of artichoke extract, 83 mg of green tea extract, 67 mg each of quercetin and turmeric extract, 33 mg of choline and 33 mg of vitamin C. Choline contributes to the maintenance of normal liver function and to normal fat metabolism and vitamin C contributes to the normal function of the immune system.
Unflavoured Whey Protein Isolate Powder →£54.99This is unflavoured whey protein isolate. Each 28 g scoop gives 23.9 g of protein and 110 kcal. Protein contributes to the growth and maintenance of muscle mass and to the maintenance of normal bones.

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Winter health problems in detail

Colds, flu and winter bugs

Colds, coughs and flu are more common in the colder months. A cold usually clears up in 1 to 2 weeks, while flu comes on within a few hours and is more severe. Rest, sleep and plenty of fluids help the body recover. Washing hands often with soap and warm water stops bugs spreading, including norovirus, the winter vomiting bug. The flu vaccine is offered every autumn to people at higher risk. Vitamin C, vitamin D, zinc and selenium all contribute to the normal function of the immune system. Research suggests that people who take vitamin C regularly may have slightly shorter colds or milder symptoms.

Low vitamin D

The body makes most of its vitamin D from sunlight on the skin. In the UK the sun is too weak from October to early March for the body to produce enough vitamin D. Very few foods contain vitamin D naturally. UK guidance is that everyone should consider a daily supplement of 10 micrograms during autumn and winter. Vitamin D contributes to the normal function of the immune system. Vitamin D also contributes to the maintenance of normal bones, teeth and muscle function.

Tiredness and low energy

Shorter days are one reason people feel more tired in winter. The body produces more melatonin when it is dark, which is the hormone that brings on sleepiness. More daylight, regular activity, regular meals and steady sleep times all help. Even a single 15-minute walk can give an energy boost. Vitamin B12, riboflavin, folate, magnesium, iron and vitamin C all contribute to the reduction of tiredness and fatigue. Tiredness that is not relieved by rest and sleep is a reason to see a GP.

Low mood and the winter blues

Low mood in winter is thought to be linked to reduced daylight. Getting as much natural daylight as possible, exercising regularly and staying in contact with friends and family all help. Vitamin B6, vitamin B12, folate and magnesium contribute to normal psychological function. Seasonal affective disorder, often shortened to SAD, is a type of depression that usually happens in winter. Anyone who thinks they might have SAD should see a GP.

Stress and anxiety at Christmas

Christmas can be hard for many reasons, including money worries, loneliness, family strain and disrupted routines. Regular exercise, breathing exercises or yoga and normal sleep times all help. Research suggests that ashwagandha may lower stress and anxiety. Studies also suggest that L-theanine, an amino acid found in tea leaves, may reduce stress and anxiety. Magnesium contributes to normal psychological function and to the normal functioning of the nervous system.

Poor sleep

Adults need 7 to 9 hours of sleep a night. A bedroom that is too hot or too cold, alcohol and caffeine are common causes of poor sleep. Regular bedtimes, a dark and quiet bedroom and no alcohol or caffeine in the 6 hours before bed all help. Research suggests that ashwagandha may improve sleep quality. Magnesium contributes to the normal functioning of the nervous system.

Dry skin

Central heating and winter weather dry the skin by increasing water loss. Emollients, shorter baths or showers and plenty of water all help. Harsh soaps and bubble baths are worth avoiding. Biotin, zinc and niacin contribute to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin.

Cold hands, feet and circulation

Cold makes the blood vessels in the skin, fingers and toes narrow, so that less heat is lost. Warm clothes on the hands and feet and regular exercise help circulation. Narrowed blood vessels also make the heart work harder, so keeping warm matters most for people with a heart condition. Vitamin C contributes to normal collagen formation for the normal function of blood vessels. EPA and DHA, the omega 3 fats in fish oil, contribute to the normal function of the heart. Fingers and toes that change colour in the cold are a sign of Raynaud's.

Aching joints and stiff muscles

Many people report that their joints ache more in winter. One UK study found that people with arthritis had more joint pain on humid, windy days. Keeping warm and staying active are the usual advice. Vitamin D contributes to the maintenance of normal bones and normal muscle function. Vitamin C contributes to normal collagen formation for the normal function of cartilage. Magnesium contributes to normal muscle function. Collagen is the most abundant protein in the body, found in skin, cartilage, tendons and bones.

Rich food and indigestion

Rich, spicy or fatty foods, alcohol and coffee can all make indigestion worse. Leaving 3 to 4 hours between eating and going to bed helps. Digestive enzymes are proteins that break down the carbohydrates, proteins and fats in food. Chromium contributes to normal macronutrient metabolism and to the maintenance of normal blood glucose levels. Indigestion that keeps returning should be checked by a GP.

Alcohol and Christmas parties

UK guidance is to drink no more than 14 units of alcohol a week, spread over 3 or more days. Several drink-free days each week help to keep the total down. People sleep less deeply after drinking, so avoiding alcohol in the 6 hours before bed helps sleep. Choline contributes to the maintenance of normal liver function.

Weight gain and the January reset

In a trial of 272 adults, people who weighed themselves regularly over Christmas and followed simple tips avoided gaining weight. They ended about 0.5 kg lighter than those who did not. Watching portion sizes and limiting sugary drinks and alcohol were among the tips. Protein contributes to the maintenance of muscle mass. Chromium contributes to normal macronutrient metabolism.

Using supplements safely

The upper amount advised for adults is 100 micrograms (4,000 IU) of vitamin D a day. The upper limit for adults is 2,000 mg a day for vitamin C and 40 mg a day for zinc. Some people are advised to take vitamin D all year round, including people who are rarely outdoors and people with dark skin. Babies and young children have their own recommended amounts of vitamin D. Some experts advise against taking ashwagandha during pregnancy.

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This is a summary of published research, not personal health advice. Discuss any health or supplement decisions with a qualified healthcare professional, particularly during ongoing care, pregnancy, or with chronic conditions.

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2023. Indigestion. NHS.
2023. Self-help tips to fight tiredness. NHS.
2024. Calculating alcohol units. NHS.
2022. Mild dry skin. NHS Shropshire, Telford and Wrekin.
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2021. Vitamin C fact sheet for consumers. National Institutes of Health, Office of Dietary Supplements.
2022. Zinc fact sheet for consumers. National Institutes of Health, Office of Dietary Supplements.
2025. Ashwagandha fact sheet for health professionals. National Institutes of Health, Office of Dietary Supplements.
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2024. Digestive enzymes and digestive enzyme supplements. Johns Hopkins Medicine.
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