10 Supplements To Keep You Healthy and Energized This Winter

Taking certain supplements in the winter can support overall health and combat the season's challenges. Cooler temperatures, dryer air, and crowded indoor spaces can increase the transmission of respiratory illnesses. Reduced sunlight can lower vitamin D levels, and the "winter blues" (low energy met with sadness) may also occur.

Winter weather can affect your skin. Transitioning between windy outdoor climates and dry, heated indoor environments can lead to drier, flakier skin. The winter environment and holiday stress can sometimes worsen eczema and other skin conditions.

Eating a well-rounded, plant-rich diet containing vitamins C and E, B vitamins, and omega-3 fatty acids can help strengthen your health and resilience. Taking supplements can also help close nutritional gaps and keep you healthy this winter.

1. Vitamin C

Vitamin C supports immune health in various ways. It helps strengthen your skin barrier, preventing bacteria and viruses from entering the body through the skin. It also helps reduce harmful bacteria that may cause disease, which is especially helpful during cold and flu season.

Vitamin C is also an antioxidant, meaning it fights against free radicals in the body. Free radicals are harmful compounds that form in response to exposure to pollution, UV rays (sunlight), and other stressors. A buildup of free radicals can lead to oxidative stress, which causes cell damage and may lead to disease. Taking antioxidants like vitamin C helps keep free radical levels in check.

Vitamin C's antioxidant properties and skin-protective benefits may also support skin health, reduce the appearance of fine lines and wrinkles, and prevent dry skin.

Vitamin C supplements come in capsules, dissolvable powders, and chewable forms. Doses usually range from 500-000 milligrams. While vitamin C is not considered toxic at high dosages, significant amounts can increase the risk of kidney stones due to its high acidity. Vitamin C supplementation is not safe for people with blood disorders.

2. Zinc

Among its many roles in the body, zinc is involved in digestion, nutrient absorption, and immune response. It may also help protect your skin from winter weather conditions like wind and low moisture due to cooler temperatures.

Like vitamin C, adequate zinc intake can help protect against respiratory infections that may be more prevalent during the wintertime.

The tolerable upper limit for zinc is 40 milligrams of elemental zinc per day, meaning you can take this amount daily safely and without significant side effects. Extreme dosages can lead to vomiting, nausea, stomach pains, and fatigue.

3. Vitamin D

Vitamin D is important for bone health, immunity, and overall well-being. Low levels of vitamin D have been linked to fatigue, low energy, depression, and anxiety. 

Sunlight is the primary source of vitamin D. Since there is less sun exposure in the winter, supplementing with vitamin D can help prevent your levels from getting too low.

A small research study also suggests that vitamin D supplementation during the winter might increase the body's resilience to stress, which many people experience during the holiday season.

Vitamin D is a fat-soluble vitamin, meaning it can build up in the body over time (unlike water-soluble vitamins, which exit the body through urine). Be mindful of dosing and avoid taking too much vitamin D through supplements. Excessive buildup of vitamin D in the body may lead to adverse health effects.

The recommended daily allowance (RDA) for vitamin D for adults ages 19-70 is 600 IU (international units). Adults aged 71 and older should get 800 IU per day. Individual needs may vary, so it's best to talk to a healthcare provider for personalized dosing recommendations.

4. Vitamin E

Vitamin E supports the immune system by enhancing the body's ability to resist infections and viruses. It is also an antioxidant.

Studies show that higher levels of vitamin E in the blood are linked to fewer infections in older adults. Research also suggests a daily dose of 200 milligrams of vitamin E may boost your body's response to vaccines without causing side effects.

Excessive supplementation (>1,000 milligrams per day) can worsen free radical damage and lead to potential hemorrhaging (profuse bleeding). The RDA for adults is 15 milligrams. However, most supplements exceed 67 milligrams.

Vitamin E may also interact with blood thinners, cholesterol-lowering drugs, and other medications. Talk to your healthcare provider to confirm if vitamin E supplementation is safe for you and to understand proper dosing.

5. B Vitamins

B vitamins (also known as B-complex) are eight essential water-soluble vitamins that support your energy levels, mood, and overall vitality. Supplementing B vitamins, such as biotin (vitamin B7), may also help support skin, scalp, and hair health, protecting against drying winter conditions.

B vitamins are generally considered non-toxic, and your body needs to replenish them daily. Symptoms associated with deficiencies of B vitamins (such as anemias due to low levels of B6, B12, or B9) are often reversed with supplementation or diet. You can get B vitamins by eating various foods, including grains, leafy greens, legumes, nuts, and animal proteins.

Supplementing with B-complex can help ensure you are meeting the recommended daily allowance (RDA) for each B vitamin:

• B1 (thiamine): 1.1-1.2 milligrams (mg)/day
• B2 (riboflavin): 1.1-1.3 mg/day
• B3 (niacin): 14-16 mg/day (upper limit: 35 mg)
• B5 (pantothenic acid): 5 mg/day
• B6 (pyridoxine): 1-1.7 mg/day (upper limit: 100 mg)
• B7 (biotin): 30 micrograms (mcg)/day
• B9 (folic acid): 400 mcg/day
• B12 (cobalamin): 2.4 mcg/day
  

6. Omega-3 Fatty Acids

Omega-3 fatty acids can help support the body during winter months. They promote immunity by strengthening the gut lining, which acts as a barrier to disease-causing bacteria and viruses, and by supporting a diverse and healthy gut microbiome. Omega 3s also have anti-inflammatory properties that support overall health and resilience.

Supplementing with omega-3 fatty acids may also help reduce psoriasis flare-ups and protect skin from weather-induced chafing by supporting the skin's moisture and integrity.

The United States Food and Drug Administration (FDA) recommends a 3-gram daily limit of omega-3s—EPA and DHA combined—with no more than 2 grams per day as a supplement. Use caution when taking omega-3s with anticoagulants (blood thinners), as they may increase the risk of bleeding due to their potential blood-thinning effects.

7. Vitamin K

Vitamin K may help ease asthma symptoms, which often worsen in winter. It may also help reduce the body's inflammatory response to respiratory viruses like COVID-19. This could help reduce your symptoms, as inflammation contributes to the stuffy, achy feeling associated with head colds.

Vitamin K is commonly found in multivitamins (typically less than 75% of the Daily Value). You can find higher doses in individual vitamin K supplements or combination supplements with calcium, vitamin D, and magnesium for bone health.

The recommended Daily Value (DV) of vitamin K is 120 micrograms (0.12 milligrams) for adults. This can be met through diet, as vitamin K is abundant in plant foods like leafy greens. There is no set upper limit.

Excessive supplementation may pose risks, including interactions with blood thinners or, in rare cases, hemolytic anemia (a condition marked by a shortage of red blood cells). Consult a healthcare provider before supplementing, especially if you are on medications or have specific health needs.

8. Magnesium

Magnesium has been used to relieve issues like migraines, acute (short-term) asthma, and constipation. Some research suggests it may also reduce anxiety and insomnia, though larger studies are necessary for confirmation.

There are various forms of magnesium supplements, including magnesium oxide, magnesium chloride, and magnesium citrate, each supporting different needs. The body absorbs some types of magnesium better than others.

Dietary magnesium typically doesn't pose health risks, but too much supplementation can cause diarrhea, nausea, and cramping. Extremely high doses (over 5,000 milligrams daily) may lead to magnesium toxicity. Symptoms include low blood pressure, depression, and muscle weakness. The tolerable upper limit for magnesium supplements in adults is 350 milligrams daily.

Talk to a health professional to discuss which form of magnesium may be best for you and ensure it won't interfere with any medications.

9. Calcium and Vitamin D Combination

Winter can affect your bones. Research suggests that osteoporosis (age-related bone loss and fragility) tends to peak over the winter months.

Both calcium and vitamin D have been shown to support bone health, but taking them together can be more beneficial than taking either supplement alone. In fact, vitamin D helps the body absorb calcium more efficiently.

Research suggests that taking 800 IU of vitamin D and 500-1,000 milligrams of supplemental calcium daily may help protect bone health.

Taking too much calcium may increase your risk of kidney stones, which are small mineral clusters that form in the kidneys and can cause pain when passing through the urinary tract. To prevent kidney stones, upper limits on total daily calcium (dietary and supplemental combined) are set at 2,500 milligrams for adults aged 19-50 and 2,000 milligrams for adults 51 and older.

10. Echinacea

Echinacea (E. purpurea) is a plant species closely related to daisies, sunflowers, and ragweed. It may help reduce the risk of colds and respiratory infections, though more research is necessary.

Echinacea—available in capsules, chewables, and teas—is generally safe for short-term use. See packaging for dose recommendations. It may cause allergic reactions in some individuals, including symptoms like nausea, stomach discomfort, or skin rashes.

Echinacea can interact with caffeine, certain immunosuppressants, and other medications. If you're on medications, pregnant, or breastfeeding, consult your healthcare provider before supplementing with echinacea.

Tips for Choosing a Supplement

A supplement might keep you healthy this winter. Before purchasing, there are some guidelines you should consider:

• Cross-check the nutrients in your supplements with those in your daily multivitamin to avoid the risk of excess dosing.
  
• Look for third-party certification on the supplement label, such as a USP-verified seal. Third-party testing ensures the product is accurately labeled, free from harmful contaminants, made under FDA Good Manufacturing Practices, and designed for effective nutrient absorption.
• Talk to a healthcare provider or dietitian about whether a new supplement is safe for you and aligns with your health needs. If you are choosing a supplement that comes in various forms, such as magnesium, they can help determine which is best for you.
  

Other Ways To Protect Your Health This Winter

There are several other ways to strengthen your immune system and support your health during the wintertime, such as:

• Prioritize quality sleep: Aim to get at least 7 hours of sleep each night. Limit screen time and avoid stimulants like caffeine before bedtime to support restful sleep.
• Maintain a flexible exercise routine: Stay active with fitness activities like walking, running, or yoga. Adapt these as needed to fit your changing schedule during the holidays.
• Dedicate time to stress management: Incorporate 20 minutes of stress-reducing activities into your day. Start or end your day with a guided meditation to ease anxiety and tension, or consider journaling.
• Eat a balanced diet: Start your day with a quick, nutrient-packed smoothie made with greens, fresh fruits, and a scoop of protein powder. Incorporate at least one serving of vegetables into your lunch and dinner. Include simple, protein-rich, low-carbohydrate snacks to stay energized and satisfied.
  

A Quick Review

Maintaining health through a balanced diet, regular exercise, effective stress management, and quality sleep is essential year-round.

However, winter poses unique challenges that can affect your body's nutrient requirements. Limited sunlight, colder temperatures, and seasonal illnesses may increase your need for certain nutrients to stay resilient.

Vitamin C, zinc, and omega-3s have immune-boosting qualities, as may echinacea. Vitamin D can support energy levels, mood, and bone health. A combination of calcium and vitamin D can be especially bone-protective. Supplementing these and other nutrients may help you stay healthy and energized this winter.

Always consult with a health professional to determine your personal supplemental needs.