Winter-Proof Your Body: The Supplements That Actually Work
If You Want Immunity That Holds Up All Winter
Nutritionist VJ Hamilton focuses on the underlying weaknesses that make men more vulnerable in the first place. “Most men enter winter already depleted,” she says. “Low vitamin D, low zinc and low omega-3 are the drivers of poor immunity,” she says. Vitamin D is non-negotiable. “We make virtually none in the UK at this time of year,” VJ explains. “Low levels are strongly linked to increased inflammation and poorer immune tolerance.” She uses Bare Biology D3+K2 Drops, a clean and potent daily dose. Omega-3 also plays a pivotal role in winter resilience. “Winter ramps up inflammation – richer food, more drinking, less daylight,” she says. “Omega-3 softens the load and supports skin, joints, mood and immunity.” Gut health matters too. “Around 70% of the immune system sits in the gut lining,” she explains. “If that barrier weakens – through stress, alcohol and poor sleep – viruses get in more easily.” She recommends BodyBio Butyrate.
If You Want To Dodge Every Virus Doing The Rounds
Jean-Marc Sobczyk, a naturopathic doctor at HOOKE London, says the days of relying solely on vitamin C are gone. “The most interesting research now sits with beta-glucans, fibres found in medicinal mushrooms. They act as immune modulators – in simple terms, they help the immune system respond faster and more accurately,” he says. His choice is Hifas da Terra Mico-Defence, a mushroom blend he sees shortening infections and boosting resilience. He also rates the combination of quercetin and bromelain, especially for men prone to sinus issues in winter. “Quercetin supports the respiratory tract and inflammation pathways, while bromelain increases its absorption. Together, they’re ideal for lingering colds.” He recommends Thorne Quercetin Phytosome and Viridian Bromelain. While vitamin C remains a seasonal staple, Jean-Marc warns that most high-street versions do little. He suggests liposomal forms – like Altrient’s Vitamin C – for better absorption and impact.
If You’re Always The First One To Get Ill
Jean-Marc sees zinc deficiency more than anything else. “Zinc depletion is widespread among British men in the depths of winter – alcohol, training and winter viruses burn through it quickly.” He notes taste changes as a tell-tale sign. His go-to is Thorne Zinc Picolinate, which brings results within ten to fourteen days. VJ reinforces the point: “Men who pick up every virus often feel noticeably stronger once zinc is corrected – the difference can be remarkable.”
If You’re Burning The Candle At Both Ends
Nutritional therapist Laura Southern sees the same December pattern every year. “Long hours, heavy socialising and poor sleep affect energy, immunity and digestion,” she says. Her first line of defence is a high-strength B-complex, usually BioCare B-Complex or Cytoplan CoQ10 Multi. “B vitamins get used up fast when stress and alcohol increase. They’re the foundation of energy.” VJ views vitamin C as essential during intense weeks. “It fuels adrenal function – when stress rises, demand skyrockets.” She uses Pure Encapsulations Ascorbic Acid for daily support. NAC is also worth adding, says Jean-Marc. “NAC supports glutathione – our master antioxidant – and is invaluable for detoxification, lungs and post-viral recovery.” He recommends Designs for Health NAC.
If You Need More Energy
Winter fatigue often reflects reduced light exposure and mitochondrial slowdown – mitochondria being the tiny structures responsible for generating your cellular energy. “Men underestimate how much natural light powers mitochondrial efficiency,” says Jean-Marc. “By December, most men’s mitochondria are underperforming.” This is where NAD+ precursors such as NMN come into play. “NMN supports energy at a cellular level – it’s why high-performing men use it.” He favours Nuchido TIME+ and Verso NMN.
If Dark Mornings Are Messing With Your Mood
For VJ, winter mood dips often have physiological roots. “Low omega-3 is one of the biggest contributors to irritability, brain fog and that feeling of being a bit flat,” she says. It’s why she often recommends Bare Biology Life & Soul, a high-quality fish oil that reliably lifts mood and supports clearer thinking. Magnesium is another staple at this time of year. “It calms the nervous system and supports deeper sleep – both make a huge difference to how you feel day to day.” Her go-to is Pure Encapsulations magnesium glycinate. When focus dips, VJ adds rhodiola into the mix, a plant-based adaptogen known for giving a clean, grounded boost. “It supports the body’s stress response without the crash,” she says. Try The Naked Pharmacy Rhodiola+.
If Switching Off Has Become Impossible
Reduced daylight disrupts melatonin rhythms, making winter sleep notoriously light. Jean-Marc recommends formulas that combine magnesium glycinate, L-theanine and Montmorency cherry. “This combination relaxes the body, settles the mind and supports natural melatonin.” For men who carry tension into the evening, he suggests KSM-66 ashwagandha, while Viridian Cherry Night offers a gentler, food-based melatonin lift.
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