As the colder months draw in, our immune systems can come under extra pressure. Shorter days, reduced sunlight exposure, and spending more time indoors mean it’s easier for seasonal bugs to spread and harder for our bodies to maintain optimal defences.
While good nutrition, sleep, and exercise form the foundation of a strong immune system, many people also look to supplements for additional support. Here are some of the most effective and well-researched options to consider before winter sets in.
Vitamin D3
Your winter sunshine
In the UK and other northern climates, natural sunlight is scarce during autumn and winter. Since the body produces Vitamin D through sun exposure, deficiency is common in colder months.
Why it matters: Vitamin D contributes to the normal function of the immune system and helps regulate inflammatory responses.
Top tip: Look for Vitamin D3 (cholecalciferol), the form your body naturally produces, and consider pairing it with Vitamin K2 to support bone and cardiovascular health as well.
Vitamin C
A timeless immune ally
Vitamin C has long been associated with immune health, and for good reason.
Why it matters: It helps protect cells from oxidative stress, supports white blood cell activity, and contributes to normal collagen formation (important for healthy skin, your first barrier against pathogens).
Top tip: While a balanced diet rich in fruit and vegetables should provide Vitamin C, supplements can help ensure consistent daily intake - especially if your diet is less varied in winter.
Zinc
The immune system’s unsung hero
Zinc is a trace mineral that plays a critical role in immune cell development and function.
Why it matters: Low zinc levels have been linked to increased susceptibility to colds and slower wound healing.
Top tip: Not all zinc supplements are the same — forms like zinc citrate, gluconate, or picolinate are generally better absorbed.
Probiotics
Support from within
Over 70% of your immune system is housed in the gut. A healthy balance of beneficial bacteria can make a real difference to immune resilience.
Why it matters: Probiotics may help support the body’s natural defences by maintaining a healthy gut microbiome.
Top tip: Choose a multi-strain probiotic supplement for a broader spectrum of beneficial bacteria.
Elderberry & Echinacea
Plant-based remedies have been used for centuries during cold and flu season.
Elderberries are naturally high in antioxidants, while echinacea is thought to support immune defences against seasonal bugs.
Top tip: These botanicals are often taken short-term during the colder months or at the first sign of seasonal sniffles.
Putting it all together
Supplements can provide valuable support, but they work best alongside healthy lifestyle habits:
- Prioritise sleep - your immune system recharges at night.
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Maintain a nutrient-dense diet with plenty of colourful fruits, vegetables, and whole foods.
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Keep moving - regular exercise boosts circulation and immune readiness.
- Stay hydrated and manage stress, which can weaken defences.
The takeaway
By combining sensible lifestyle choices with targeted supplements like Vitamin D, Vitamin C, Zinc, probiotics, and immune-friendly botanicals, you can give your body an extra layer of protection before winter. Think of it as building a shield for the months ahead - so you can enjoy the season with greater peace of mind.
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A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.