Our Editor’s List of Winter Supplements

Ahh, autumn. I can’t really understand why this time of year is so special. It always feels like a new beginning, and I don’t think I’ll ever lose the little thrill I get when I see the temperature drop and the daylight hours begin to soften and fade away.

That said, I’m still awake when we hit winter and I feel my energy, mood and immune system start to disappear too!

I have lived in several countries in Northern Europe and have had quite a bit of time to experiment with different winter supplements and little proactive tips to help me feel good during the dark half of the year. So this time, I share my own point of view.

These are exactly the winter supplements“I’m relying on myself right now to feel stable, energetic, as well as the routine I’ll prioritize to feel a little more resilient when sickness season inevitably arrives.

Stealing My Winter Supplement List

For me, I am looking winter supplements comes down to the simplicity and quality of the ingredients, then real consistency in the routine.

I always make sure to carry clean labels with no added junk and optimal dosages for essential elements like vitamin D, iron and B12.

I will then aim for more occasional supplements with other micronutrients when I am feeling particularly low in energy or exhausted.

Here’s my basic daily routine for winter and the science behind 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 essential, especially if you live in Northern Europe or somewhere where the sun tends to disappear for half the year!

In the United Kingdom, government advice tells us that everyone should consider vitamin D supplementation in the fall and winter. I’ve been dealing with deficiencies all year, so this is advice I’ll follow every year.

Why take a vitamin D supplement for winter:

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

What I’m looking for:

I like liquid formulas for better absorption and tend to reach for the Bare Biology Unflavored Vitamin D with Vitamin K2 spray. I even have my partner on it!

You can read Editor Jessie’s article on the benefits of combining vitamins D3 and K2 here. If you prefer to skip the K2 (they say we don’t need much and our diet probably gets enough of it anyway) Viridian Liquid Vitamin D3 is a great alternative.

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

2. Iron

Listen to me. Iron plays an important role in both your energy levels and your immune system.

Why it is important in winter:

• Helps maintain your energy when shorter days and darker mornings can leave you feeling lethargic.
• Promotes the transport of oxygen in the body, improving concentration and endurance.
• Strengthens the immune response, helping your body fight colds and seasonal infections.
• Prevents fatigue related to low iron, which can often be confused with “winter fatigue”.

What I’m looking for:A

Winter or not, I personally supplement because of my heavy periods. However, I have taken enough large ferrous fumarate tablets prescribed by GPs to know that not all iron supplements will be easy on the stomach!

I currently use the Floradix Liquid Iron Formula. He has added vitamin C for better absorption and is also very gentle on the tummy, but you will need to take it two hours before on an empty stomach for best results.

If you prefer a capsule form, I have already relied on the Metagenetics Iron bisglycinate, to which vitamin B6 has been added to help reduce fatigue and exhaustion.

I try to avoid taking my iron supplements at the same time as my morning cup of tea or when I drink alcohol in the evening, as they can both interfere with iron absorption.

3. Vitamin B12

I didn’t even really think about it until one of our partner nutritionists pointed it out. Low B12 levels can manifest as winter fatigue, brain fog, or even low mood. Basically, anything that tends to surprise us when the days get darker.

Why it is important in winter:

• Stimulates natural energy production to counteract shorter, darker days.
• Promotes a healthy nervous system and mental clarity when seasonal fatigue sets in.
• Plays a role in regulating mood, which may help reduce winter blues.
• Works with folate to maintain healthy red blood cells and reduce fatigue.

What I’m looking for:

I use Vitamin B12 Plus of food origin from Wild Nutrition because it is gentle on the stomach and made from food-based nutrients. It’s a simple addition to your best supplements for winter note whether you often feel sluggish mid-afternoon or notice a drop in motivation during the colder months.

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

4. Vitamin B9 (folate)

This one might not be everyone’s choice for winter. But folate deficiency is something I’ve detected repeatedly in blood tests, and with the potential for less folate-rich leafy greens in stores this time of year, I like to make sure I stay on top of things.

Why folate is important in winter:

• Supports red blood cell production for better energy and endurance.
• Works with B12 to improve mood and reduce fatigue during the darker months.
• Promotes tissue growth and repair when your body is under additional seasonal stress.

What I’m looking for:

whole health Folate is my choice here, but if you’re already taking a B-complex, check the label – you may already be covered.

5. Omega-3

When the weather gets colder and comfort food takes center stage, oily fish tends to disappear from my weekday menu. But omega-3s are essential for controlling inflammation and supporting heart, brain, and mood health.

Why Omega-3s are important in winter:

• Supports brain function and concentration during months when concentration declines.
• Helps maintain a balanced mood when sun exposure is limited.
• Reduces inflammation and promotes joint comfort in cold weather.
• Keeps skin hydrated and supple when indoor heating dries it out.

What I’m looking for:

I’m a big (no, a big) fan of Bare Biology Pure DHA Omega-3 Capsules. Editor Jessie suggested these articles to me and I found them to be perfect for combating brain fog. If you’re not good at swallowing larger capsules, try them High Strength Omega-3 Liquid Fish Oil – I like that it is free of that overly fishy aftertaste.

Plant-based? Look for an omega 3 supplement derived from sea algae rather than fish. I saw one of tother healthwhich 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 keeping quality over quantity in mind.

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

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

Talk to your GP before starting any new supplement, and ask them questions about the potential benefits, safety risks, correct dosage, and how long you should take them.A

Start slowly, oneAdd one thing at a time, follow how you feel, and remember that consistency is often more important than quantity. Lean on your GP if you have a specific health problem or if you want more personalized advice.

Your body will thank you when spring arrives.

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