A GP and a food scientist have explained the small, simple changes that can help stop you falling ill in colder weather
Experts have explained which supplements we should all be taking, and which simple lifestyle changes we should make, as we head into autumn and winter – to help you stay fit and healthy in colder, wetter months.
Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, has recommended five key supplements as we navigate our way through the colder months of the year and food scientist Lucy Kershaw said simple changes that can help you stay resilient.
Dr Grant said: “As we approach the colder months of the year, supplements can provide a much-needed boost, protecting us against common autumn and winter illnesses, such as colds, flu or norovirus. By prioritising the correct supplements, people ensure their immune systems are as strong as possible.”
Dr Grant recommends five pills:
Vitamin D
“By far one of the most essential supplements to purchase, with autumn underway, is vitamin D supplements. Vitamin D is primarily produced from direct sunlight, leaving people without an extremely vital nutrient during the colder months. It’s a vital nutrient for calcium absorption, helping maintain healthy bones and supporting the immune system, helping the body protect against infections or diseases. A lack of vitamin D could put your body at a heightened risk of autoimmune conditions and chest infections.”
Vitamin C
“Moving on, Vitamin C is another essential nutrient which is key for fighting infections and supporting the immune system. With increased seasonal illnesses to be mindful of throughout autumn, maintaining a substantial intake is crucial for well-being. Typically, this nutrient is derived by fruit and vegetables, including citrus fruits, berries and melon. Interestingly, our bodies do not produce vitamin C, highlighting the need for added support through the use of supplements.
Zinc
“Like vitamin C, zinc is another key nutrient required for supporting the immune system, helping to avoid needless illnesses that peak in the colder months. It’s essential for developing immune cells, healing wounds and helping to maintain healthy skin. This micronutrient is primarily obtained through animal-based sources such as dairy products, eggs, shellfish and meat.”
Omega-3
“Omega-3 is important all year round, but supplementing this nutrient throughout the colder months can help negate the seasonal shift to shorter days, often leading to seasonal affective disorder (SAD). Omega-3 can support brain health, helping to regulate mood and reduce inflammation. It’s also important for immune support and heart health, promoting healthy circulation. Usually, omega-3 is found in oily fish such as salmon, mackerel and sardines, but it can also be accessed through supplements.
Magnesium
“Finally, I also recommend prioritising magnesium supplements throughout autumn, as they can provide support for sleep, mood, and skin health. In the darker months of the year, the shorter days can throw off circadian rhythm, impacting sleep quality and stress levels. Magnesium can help restore sleep quality and fight off fatigue by promoting melatonin production and muscle relaxation. This nutrient is found in nuts, leafy greens, dark chocolate and wholegrains.
“Overall, by prioritising the correct supplements throughout autumn, people can actively reduce their risk of common seasonal illnesses while maintaining a healthy sleep routine, keeping stress at a minimum.”
Lucy Kershaw food scientist at Nature’s Best , said: “One of the main reasons this time of year impacts our health is the shorter days and reduced sunlight. Naturally, our exposure to vitamin D drops, which has a knock-on effect across the body
“Vitamin D contributes to the normal function of the immune system, so reduced intake from less sunlight can weaken immune responses and make fighting off colds or infections more difficult. That’s often why people feel run-down during the colder months.
“In fact, public health guidance often recommends vitamin D supplementation from October to March, when sunlight levels in the UK are at their lowest.
“Lifestyle changes also play a role; as we spend less time outdoors and more time indoors, there’s a natural reduction in physical activity, which can impact daily energy levels. Therefore, even though you might not feel like going outside during the colder months, taking a walk in the autumn can be very beneficial to your physical well-being.
“Another factor is the disruption to our circadian rhythm, the body’s internal 24-hour clock. Reduced daylight exposure can make it harder to maintain consistent sleep and wake cycles, contributing to seasonal fatigue.
“This is why maintaining good sleep hygiene is vital at this time of year, especially as we approach flu season. Poor sleep can weaken the immune system and increase susceptibility to illness. The Sleep Foundation reinforces that both the quantity and quality of sleep are key for supporting immune function and preventing colds.
“Finally, being in close contact with others in enclosed spaces, like on public transport or in offices, increases our exposure to seasonal viruses such as coughs and colds, which is why personal hygiene is just as important.
“There’s no one-size-fits-all remedy, but some simple shifts can make a real difference. Always consider your individual needs, and speak to a healthcare professional if you’re unsure.”
Luct recommends three key areas to focus on in autumn and winter
Support your nutrition
“Cold weather, close contact and poor diets can all take a toll on immunity. We recommend topping up with immune-supporting nutrients such as:
- Vitamin D, which contributes to normal immune function and supports healthy bones and muscles.
- Vitamin C, also contributes to the normal function of the immune system, as well as the protection of cells from oxidative stress, and supports iron absorption.
- Zinc, as it contributes to normal cognitive function, maintenance of normal skin, hair and nails, and of course, normal function of the immune system.
“While supplements help, don’t rely on them alone. Prioritise a balanced diet full of colourful fruits, vegetables, and whole grains to naturally support energy and mood.”
Stay active, especially in sunlight
“With minimal sunlight, take advantage of it when you can. Even a 20-minute walk outdoors can help regulate your circadian rhythm and boost natural vitamin D levels.
“Exercise can also feel harder during the colder months, but it’s worth pushing through, as physical activity releases endorphins, which can lift your mood significantly.”
Prioritise your sleep routine
“Sleep plays a crucial role in regulating your body clock. Oversleeping or falling out of routine can worsen seasonal fatigue.
“Try to stick to consistent wake-up and bedtime hours. Building in pre-bed rituals, such as reading, stretching, or mindfulness, can also support mental health and deeper rest.
“If you’re struggling, try adapting your routine to better support your wellbeing. For example, gamers might swap high-adrenaline RPGs for slower-paced, mindful games. Book lovers could choose reads focused on mental health or meditation to encourage a calmer mindset.”