2 Key supplements for Winter you should be without

A quick look at D3 and Zinc

Adapting your health routine with the seasons is essential. Vitamin D3 is particularly important during the darker months, as it supports immunity, bone health, and mood. In the UK, sunlight is insufficient for Vitamin D3 synthesis in winter, so supplementation is recommended. As Vitamin D3 is fat-soluble, take it with foods rich in healthy fats—such as eggs, butter, nuts, or olive oil—for optimal absorption. Dosage for D3 can vary a lot so getting advice and checking your D3 levels is a great idea. I personal take 5000iu.

Vitamin D3 (cholecalciferol) is found in a limited number of foods, mostly of animal origin. Here are some of the best natural food sources of vitamin D3:

• Fatty fish (such as salmon, mackerel, sardines, and tuna)

• Cod liver oil

• Egg yolks

• Liver (especially beef liver)

• Fortified foods (some dairy products, plant milks, orange juice, and cereals are fortified with vitamin D, but check the label to confirm if it’s D3)

  
  

Most natural sources are animal-based, so if you follow a plant-based diet, fortified foods or supplements may be necessary to meet your vitamin D needs.

Zinc is another key nutrient for immune function, supporting T-cell production and acting as an antioxidant. Common forms include zinc picolinate (high absorption), zinc gluconate (often in lozenges), and zinc citrate (gentle on the stomach). Take zinc with food, but separately from calcium and iron. Excessive zinc can cause copper deficiency, so consult a healthcare professional for personalised advice.

Zinc is found in a variety of foods, both animal and plant-based. Here are some of the best dietary sources of zinc:

• Red meat (beef, lamb, pork)

• Poultry (chicken, turkey)

• Shellfish (especially oysters, crab, lobster, and shrimp)

• Dairy products (milk, cheese, yogurt)

• Eggs

• Nuts and seeds (pumpkin seeds, cashews, almonds, sunflower seeds)

• Legumes (chickpeas, lentils, beans)

• Whole grains (oats, quinoa, brown rice, whole wheat bread)

• Fortified cereals

• Dark chocolate

  
  

Animal-based sources are generally more easily absorbed by the body, but including a variety of these foods in your diet can help you meet your zinc needs.

Finally, spending time outdoors remains crucial, even in cold or rainy weather. Exposure to natural light and nature supports overall wellbeing. Helping you ground yourself and having that important exchange with the Earth.