Our editor’s best-kept winter supplement secrets for surviving sick season

Ahh, autumn. I can’t quite put my finger on why this time of year feels so special. It always feels like a fresh start to me, and I don’t think I’ll ever lose the little thrill I get watching the temperature drop and the daylight hours start to soften and disappear. 

This said, I always get pulled up when we hit winter and feel my energy, mood, and immune system start to disappear too!

I’ve lived across a few different Northern European countries, and I’ve had a fair bit of time to experiment with different winter supplements and proactive little hacks to help me stay feeling good during the dark half of the year. So this time around, I’m sharing my own take.

These are the exact supplements for winter​ I rely on at the moment to keep me feeling steady, energised, as well as the routine I’ll prioritise to feel just that bit more resilient when sick season inevitably rolls around.

Steal my winter supplements list

For me, looking for winter supplements comes down to the simplicity and quality of ingredients, and then a real consistency when it comes to routine.

I always make sure I’m covered with clean labels with no added rubbish, and the optimal dosages for the essentials like vitamin D, iron and B12.

I’ll then aim for more occasional top ups on other micronutrients when I’m feeling especially low on energy or run down.

Here’s my baseline daily routine for the winter, and the science-backed reasons why they’re worth considering when building the best supplements for winter plan for you.

1. Vitamin D 

Taking a vitamin D supplement for winter is so key, especially if you live in Northern Europe, or anywhere that the sun tends to disappear for half the year!

In the UK, government advice tells us that everybody should consider vitamin D supplementation during the autumn and winter. I’ve dealt with deficiency all year round, so it’s a piece of advice I’ll follow, each year.

Why take a vitamin D supplement for winter:

• Shorter days mean reduced sunlight exposure, so your body can’t make enough vitamin D naturally.
• Low vitamin D levels are linked with low mood, tiredness, and weaker immunity.
• Supports strong bones and muscles during months when we’re less active or indoors more often.
• Plays a key role in immune defence, helping you stay resilient during cold and flu season.

What I reach for:

I like a liquid formula for better absorption, and tend to reach for the Bare Biology Unflavoured Vitamin D with Vitamin K2 spray. I’ve even got my partner on it!

You can read Senior Editor Jessie’s feature on the vitamin D3 and K2 combination benefits here. If you’d prefer to skip the K2 (we’re said to not need very much and likely get enough from our diets anyway) Viridian’s Liquid Vitamin D3 is a great alternative. 

If you’d prefer a capsule, I’ve heard so many good things about the Wild Nutrition Vitamin D range.

2. Iron

Hear me out. Iron is a huge player in both your energy levels and your immune system. 

Why it matters in winter:

• Helps maintain energy when shorter days and darker mornings can leave you feeling sluggish.
• Supports oxygen transport around the body, improving focus and stamina.
• Strengthens immune response, helping your body fight off seasonal colds and infections.
• Prevents low iron–related fatigue, which can often be mistaken for “winter tiredness.”

What I reach for: 

Winter or not, I personally supplement because of my heavy periods. However, I’ve taken enough of the chunky, GP-prescribed ferrous fumarate tables to know that not every iron supplement will be kind on the stomach! 

I’m currently using the Floradix Liquid Iron Formula. It has added vitamin C for improved absorption and also feels really gentle on the tummy, but you’ll need to take it two hours before on an empty stomach for best results.

If you prefer a capsule form, I’ve previously relied on the Metagenetics Iron Bisglycinate, which has added vitamin B6 to support the reduction of tiredness and fatigue. 

I try to avoid taking my iron supplements at the same time as my morning cup of tea or when I’ve had any alcohol in the evenings, as they both can hinder iron absorption.

3. Vitamin B12

I didn’t really even think about this one, until one of our partner nutritionists flagged it. Low B12 can show up as winter tiredness, brain fog, or even low mood. Basically, all things that tend to sneak up on us when the days get darker.

Why it matters in winter:

• Boosts natural energy production to counteract shorter, darker days.
• Supports a healthy nervous system and mental clarity when seasonal fatigue sets in.
• Plays a role in mood regulation, which can help reduce winter blues.
• Works alongside folate to maintain healthy red blood cells and reduce tiredness.

What I reach for: 

I use Wild Nutrition’s Food-Grown Vitamin B12 Plus because it’s gentle on the stomach and made from food-based nutrients. It’s an easy add-on to your best supplements for winter list if you often feel sluggish by mid-afternoon or notice your motivation dip during colder months.

If you prefer a spray, BetterYou’s B12 Boost Oral Spray is another option.

4. Vitamin B9 (Folate)

This one might not be everyone’s go-to for winter. But folate deficiency is something I’ve had picked up on blood tests multiple times, and with the potential for less high-folate leafy greens in the shops during this time of year, I like to make sure I stay on top of things.

Why folate matters in winter:

• Supports the production of red blood cells for better energy and endurance.
• Works with B12 to improve mood and reduce fatigue during darker months.
• Aids tissue growth and repair when your body’s under extra seasonal stress.

What I reach for:

together health’s Folate is my go-to here, but if you’re already taking a B-complex, check the label – you might already be covered.

5. Omega-3

When the weather gets colder and comfort food takes centre stage, oily fish tends to slip off my weeknight menu. But omega-3s are essential for keeping inflammation in check and supporting heart, brain, and mood health.

Why omega-3s matter in winter:

• Supports brain function and focus during months when concentration dips.
• Helps maintain balanced mood when sunlight exposure is limited.
• Reduces inflammation and supports joint comfort in colder weather.
• Keeps skin hydrated and supple when indoor heating dries it out.

What I reach for: 

I’m a huge (no, huge) fan of Bare Biology’s Pure DHA Omega-3 Capsules. Senior Editor Jessie put me on to these, and I’ve found they’re great for brain fog. If you’re not great at swallowing capsules that are on the larger side, try their High Strength Omega-3 Liquid Fish Oil – I love that it’s free of that overly fishy aftertaste.

Plant-based? Look for an omega 3 supplement derived from marine algae rather than fish. I’ve seen one from together health, which is a natural fish-free algae derivative that offers the same EPA and DHA benefits.

The best supplements for winter should start with quality, not quantity

Build your winter supplements routine with quality over quantity in mind.

A few well-chosen, high-quality supplements taken consistently can make a real difference to how you feel through the darker months, especially when paired with the basics: 

• decent sleep
• movement
• a balanced diet focused on home cooking
• a killer (literally) hand-hygiene routine
• actual daylight exposure whenever you can get it

Speak to your GP before starting any new supplements, and ask them about potential benefits, safety risks, correct dosage, and how long you should take them. 

Begin slow, add one thing at a time, track how you feel, and remember that consistency often matters more than quantity. Lean on your GP if you have a specific health concern, or want more tailored advice.

Your body will thank you by the time spring rolls around.

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