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Winter tends to bring shorter days, colder winds and a higher chance of feeling run down. At Coda Pharmacy, we see first hand how the change in season affects people’s energy and overall wellbeing. Many of our patients are looking for simple ways to stay healthy, and one of the most reliable places to start is with the nutrients that support the body’s own defences.
This blog looks at five vitamins that can help strengthen your immune system during the colder months. Each one plays a different role, and together they can offer steady support when you need it most.
So, why do we need more nutrients in winter?
1. Less sunlight
Shorter days mean we produce less vitamin D, which plays an important part in immune function, mood regulation and bone health. When levels drop, the body can feel more vulnerable.
2. Seasonal bugs
Colds, flu and other infections spread more easily in winter because we spend more time indoors and in close contact with others. The immune system works harder, so it benefits from a steady supply of supportive nutrients.
3. Changes in eating habits
Many people naturally shift toward heavier, comfort-focused foods in colder months. These meals are satisfying but sometimes lower in vitamins and antioxidants compared with fresh summer produce.
4. Stress and fatigue
Winter can affect sleep patterns, activity levels and mood. When energy dips, the body uses certain vitamins and minerals more quickly, so keeping nutrient levels topped up becomes more important.
Vitamin D
Vitamin D is one of the most important nutrients during winter because sunlight is the main way our bodies produce it. When daylight hours drop, so do vitamin D levels, which can affect immunity, mood and energy. This vitamin helps regulate immune responses, making it easier for the body to fight off seasonal infections. It also plays a key role in bone strength and muscle function, which can decline when levels are low for long periods.
Vitamin C
Vitamin C is well known for supporting immune health, and winter is when the body needs its antioxidant power most. It helps protect cells from damage and supports the production of white blood cells, which defend against common winter illnesses. Vitamin C also assists with iron absorption, helping keep energy levels steady. Since the body doesn’t store it, regular intake from foods or supplements can make a noticeable difference through the colder months.
Vitamin A
Vitamin A supports immune defences by maintaining the health of the skin, lungs and gut lining, barriers that act as the body’s first line of protection against viruses and bacteria. It also contributes to healthy vision, which can be affected by long hours indoors and increased screen time during winter. Because vitamin A plays such a key role in cellular repair, keeping levels adequate helps the body recover more quickly when it’s under seasonal stress.
Vitamin E
Vitamin E is a powerful antioxidant that helps protect cells from oxidative stress, which tends to increase in winter when the immune system is working harder. It supports the production of immune cells and helps them function effectively. This vitamin also promotes healthy skin, which can become dry or irritated in cold weather. Maintaining good vitamin E levels can contribute to overall resilience when environmental conditions are harsher than usual.
Vitamin B6
Vitamin B6 supports many processes that influence immunity, including the formation of antibodies and the proper functioning of infection-fighting cells. It also plays a role in energy metabolism, making it helpful during winter when fatigue becomes more common. B6 supports neurotransmitter production as well, which can positively affect mood at a time when many people feel the effects of darker days. Keeping this vitamin in balance helps your body stay alert and responsive throughout the season.
When taking vitamins, it’s important to keep safety in mind so you get the benefits without any unwanted effects. While most supplements are safe when used correctly, certain vitamins can build up in the body if taken in excess, especially fat-soluble ones like A, D, E and K. It’s always best to follow recommended daily amounts unless a healthcare professional advises otherwise. People on prescription medication, those with ongoing health conditions and anyone who is pregnant or breastfeeding should check with a pharmacist or GP before starting new supplements, as some vitamins can interact with medications or may not be suitable in higher doses. Buying from trusted sources and choosing products that clearly list their ingredients also helps ensure quality and accuracy. If you ever notice side effects or feel unsure about a supplement, stopping it and seeking advice is the safest approach.
Further Advice:
Frequently Asked Questions:
1. How do I know which vitamins I actually need in winter?
Many people benefit from topping up vitamin D, and others may need extra immune-supporting vitamins like C or B6 depending on diet and lifestyle. A pharmacist can help you identify any gaps and recommend suitable options.
2. Can I get enough vitamins from food alone during the colder months?
A balanced diet is always the foundation, but winter can make it harder to get certain nutrients, especially vitamin D and antioxidants. Supplements can help fill the gaps when food sources aren’t enough.
3. Is it safe to take several vitamins at the same time?
In most cases, yes, but the right combination and dose matter. Some vitamins interact with each other or with medications, so checking with a pharmacist ensures you’re choosing products that work well together and are safe for your situation.
Coda Pharmacy is here to support you every step of the way. From offering expert advice to delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.
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