Supplements in Winter – What You Really Need to Know

Ah winter… the season of chilly mornings, runny noses and craving all the comfort food (guilty!). As the cold settles in, I always start to get more questions about supplements. It makes sense – winter can be tough on the immune system, energy levels and mood. But before you head straight to the supplement aisle, there’s a really important foundation we need to talk about first: your food.

As a nutritionist, mum, and real-life human navigating the juggle (school runs, deadlines, never-ending laundry piles…), I get it. We want to do the best for ourselves and our families – and sometimes we hope that a supplement can be a quick fix. But here’s the truth: no supplement can replace a good, clean, wholefood-based diet.

Let’s break it down.

The Foundation: Wholefoods First

When your diet is rich in nutrient-dense wholefoods – think colourful veggies, seasonal fruits, quality proteins and healthy fats – you’re giving your body the raw materials it needs to function optimally. Wholefoods come packed with not just one nutrient, but a synergy of nutrients – fibre, enzymes, phytonutrients – all working together in a way that supplements simply can't replicate.

If you’re not getting this base right, a supplement is like putting a Band-Aid over a leaky bucket.

In winter, our bodies need more warmth and nourishment. Slow-cooked meals, hearty soups, roasted root veggies, bone broths – these foods don’t just comfort us, they deeply support our immune system, hormones, and energy.

When (and What) to Supplement

Now – if your foundation is solid, and you’re still feeling like you need a little boost? That’s when targeted supplementation can be helpful. But choose wisely.

Here are some of my go-tos during the colder months:

1. Gelatin (or Collagen)

Think of this as internal scaffolding. Gelatin supports gut health, joint function, and skin elasticity – all areas that can take a hit in winter. It’s also rich in glycine, which helps with sleep and mood. I have especially created my forthcoming gummie powder to help easily add this in - my boys were literally eating some of my trial gummies last night from the freezer (not even my good finalised ones!!).

2. Healthy Fats

Not a pill or powder, but essential all the same! Omega-3-rich fats like oily fish, flaxseeds, walnuts and good quality oils (like olive and avocado) support brain health, reduce inflammation and are crucial for hormone balance. If you’re not eating enough, a quality fish oil supplement might be worth considering – but food first, always.

3. Iron

Winter often brings a drop in energy, and low iron can make this so much worse. If you’re noticing fatigue, breathlessness or paleness, it’s worth getting your iron checked. For those who are plant-based or menstruating regularly, iron needs can be higher. If supplementing, go for a gentle form that won’t upset your tummy – and pair it with vitamin C-rich foods for better absorption.

4. Magnesium

Known as the “relaxation mineral”, magnesium is essential for stress support, muscle recovery, sleep, and energy metabolism. Our soils are often depleted, so even a good diet may fall short here. A magnesium powder or oil can make a noticeable difference, especially if you’re dealing with stress, poor sleep, or struggling to recover from training.

Final Thoughts

So yes – supplements can play a role in winter wellbeing. But they are the icing, not the cake. Before you stock up on powders and pills, take a look at what’s going on in your kitchen. Are you getting enough nutrient-dense, real food? Are you cooking meals that warm and nourish from the inside out?

Start there. Always.

Be sure to check out my new Winter Wellness Guide and entire new range of winter goodies from DJK all landing on the 11th with super launch specials.

With warmth,

Dr Julie x