As the colder months and shorter days set in, adjusting your vitamin intake can help you stay healthy and energised throughout winter. Below, we explore the three most recommended winter supplements:
Even with a healthy lifestyle, winter can present unique challenges. The UK's darker days can lower energy levels, contribute to the ‘winter blues’, and make it harder to stay active. Limited sunlight, colder weather, and changes in routine often leave our bodies lacking essential nutrients.
Winter vitamin supplements like Vitamin D, Vitamin B12, and Omega-3 fatty acids can help keep you feeling your best. From boosting energy levels to supporting brain function, these supplements offer essential benefits when you need them most.
What Does Vitamin B12 Do?
Vitamin B12 is essential for:
Without sufficient B12, you may feel fatigued, weak, or lethargic. A deficiency can also impact mental health, with low B12 levels linked to depression in some cases. Correcting this deficiency may help improve mood and energy levels.
Food Sources of Vitamin B12:
Vitamin B12 is found in:
Since B12 is not naturally found in fruits, vegetables, or grains, it’s particularly important for vegetarians and vegans to consider supplementation.
Recommended Intake
The NHS advises adults to consume up to 1.5 micrograms of Vitamin B12 daily. If your diet doesn’t provide enough, a supplement is a great option to ensure you meet your needs.
What Does Vitamin D Do?
Known as the ‘sunshine vitamin’, Vitamin D is vital for:
A lack of Vitamin D can lead to fatigue, aches, and serious conditions like rickets in children or osteomalacia (bone pain) in adults.
Food Sources of Vitamin D:
Natural sources include:
Other Sources
Our bodies create 90% of the Vitamin D we need through exposure to sunlight. However, from September to March, reduced daylight makes it difficult to meet this requirement naturally.
Recommended Intake
The NHS recommends taking 10 micrograms of Vitamin D daily during autumn and winter. This ensures your body gets the Vitamin D it needs for optimal health. For more details, visit the NHS Vitamin D page.
What Do Omega-3 Fatty Acids Do?
Omega-3 fatty acids are crucial for brain health and function. Research by the University of Pittsburgh found that people with lower levels of Omega-3s were more likely to experience mild depression or a negative outlook.
Food Sources of Omega-3s:
You can find Omega-3 fatty acids in:
Recommended Intake
Experts recommend up to 500 milligrams of Omega-3 fatty acids daily. Look for supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) for maximum benefit.
Winter can be tough on both physical and mental health, but the right supplements can make a big difference.
If you’re unsure which supplements are best for you, our private online GP service is here to help. Available 24/7, our team of GPs and Advanced Clinical Practitioners (ACPs) can offer tailored advice, consultations, and support to keep you and your family healthy throughout the colder months.
Prefer Vitamin D in the widely recommended 10 µg (400 IU) daily dose in autumn/winter unless a healthcare professional advises otherwise.
For B12 — especially if you are vegetarian or vegan — consider a daily supplement if diet doesn’t supply enough.
For Omega-3 — aim for supplement forms providing EPA/DHA; take with a meal containing fat to improve absorption.
Supplements aren’t a substitute for a healthy lifestyle: a balanced diet, safe sun exposure when possible, physical activity and sleep remain fundamental.
If in doubt — especially if you have health conditions or take other medications — consult a doctor or qualified GP before starting supplementation.
Don’t wait weeks for a GP appointment. With Doctor Care Anywhere, you can book an appointment in a few clicks and get professional advice the same day.