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 top three winter vitamin supplements recommended by our private online GP service to support your health and wellbeing. 

Why Take Vitamin Supplements in Winter? 

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. 

1. Boost Your Energy with Vitamin B12

What Does Vitamin B12 Do? 

Vitamin B12 is essential for: 

• Releasing energy from food 
• Producing red blood cells 

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: 

• Milk and cheese 
• Eggs 
• Meat and fish 

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. 

2. Stay Strong with Vitamin D

What Does Vitamin D Do? 

Known as the ‘sunshine vitamin’, Vitamin D is vital for: 

• Healthy bones and teeth 
• Strong muscles 

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: 

• Oily fish (e.g., salmon, mackerel, sardines) 
• Egg yolks 
• Liver 
• Red meat 

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. 

3. Boost your brain with Omega 3 fatty acids

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: 

• Oily fish (e.g., herring, sardines, mackerel) 

• Salmon 

• Walnuts 

• Flaxseed 

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. 

Stay Healthy This Winter with Expert Support 

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. 

Explore Our Wellbeing Tool: My Health 

For further support, try our My Health wellbeing tool. It offers a wealth of resources to help you better understand your mental and physical health. Topics include: 

• Nutrition and healthy eating 
• Stress management and relaxation techniques 
• Physical activity and sleep tips 

Whether you’re looking for advice on reducing stress or guidance on meal planning, My Health is your go-to resource. 

Final Thoughts 

Incorporating Vitamin B12, Vitamin D, and Omega-3 fatty acids into your daily routine can help you feel energised, strong, and resilient this winter. Don’t let the colder weather or shorter days hold you back – take charge of your health today!