Winter’s Coming: A Complete Guide to Supplements in the colder months

Here at Balance, we are making your winter shift easier by collating the small swaps you can make to stay well and energetic at the end of the year.

Winter has a way of making every supplement in the cupboard suddenly look necessary. Vitamin D for the lack of sunlight, magnesium because you're tired, vitamin C because everyone around you is coughing (eurgh), something for immunity, something for sleep, something for energy… the winter wellness routine has arrived. But more supplements does not automatically mean more health, as we all know. The most useful question is usually much simpler: what are you actually likely to be missing?

Instead of a huge multivitamin, start with vitamin D (the UK government literally recommends it).

From October to March, sunlight in the UK is not strong enough for most people to make sufficient vitamin D through their skin, and the NHS recommends that everyone consider taking 10 micrograms a day during autumn and winter. The latest National Diet and Nutrition Survey found that 18% of UK adults aged 19–64 had vitamin D levels below the threshold associated with poor bone and muscle health, with levels following a clear seasonal pattern: deficiency was highest between January and March.

Instead of reaching straight for vitamin C at the first sign of a cold, prioritise actual food.

Citrus fruit has excellent PR managers (we’ve all fallen victim to the hype), but peppers, broccoli, strawberries, potatoes, and tomatoes all contribute vitamin C too. And bonus: they are delicious. There is some evidence that regular vitamin C supplementation can slightly reduce the duration of colds in the general population, but taking it once you're already ill isn't a guaranteed recovery. In other words, your winter routine probably doesn't need a daily megadose just because the office has ten colds being passed around.

Instead of taking magnesium willy nilly, work out when you need it, and what you’re trying to achieve.

Magnesium is involved in hundreds of processes in the body, including normal muscle and nerve function. Magnesium supplements can be useful for people who don't get enough, but the increasingly popular idea that everyone needs a nightly magnesium cocktail is much less firmly established. Food sources, nuts, seeds, wholegrains, beans and leafy greens are also important contributors. Taking the right amount of magnesium a day can contribute to a healthier and more energetic lifestyle. I mean, just balance’s electrolyte for all your magnesium queries.

Instead of an “immune support” stack,  build the boring foundations first.

The Food Standards Agency's Food and You 2 survey found that 50% of respondents were taking a vitamin or mineral supplement, but 73% of those people had not been advised to do so by a healthcare professional. General health and wellbeing was the most common reason for taking them, cited by 71% of supplement users. Take a look at your meal plans and diet, and do a bit of research into the integration of supplements amongst this.

Instead of taking calcium, look at how much you're actually eating first.

Adults need around 700mg of calcium a day, and most people should be able to get this through a varied diet containing foods such as dairy, calcium-fortified plant drinks, tofu, nuts, and fish eaten with their bones. Vitamin D matters here too because it helps the body absorb calcium. For most healthy adults, there isn't a reason to automatically add a calcium tablet simply because it's winter.

Instead of swapping your entire diet for supplements, use winter to make the food itself more nutrient-dense.

Oily fish provides vitamin D and omega-3 fats; eggs provide vitamin D and other nutrients; beans and lentils provide iron and magnesium; nuts and seeds bring magnesium and healthy fats; fortified foods can contribute vitamin D and calcium. The latest UK dietary survey also found that 96% of adults were not meeting the recommended 30g of fibre a day, which is a fairly good reminder that the nutritional gap we need to worry about isn't always the most glam one.

And instead of treating winter as something your body needs to hack, accept that some of it is just winter.

We move differently, eat differently, and sleep differently. A sensible supplement routine can fill a genuine nutritional gap, particularly vitamin D in the UK, but there is no prize for owning the most expensive collection of powders, gummies, and capsules. Be clear in your goals, move your body, get a good amount of rest, and research any supplements before you begin to take them.