5 Nutrients Your Body Needs More of in Winter
Winter can be a challenging time for your wellness routine, with the short days, long nights and plummeting temperatures impacting your mind, body and mood. When it's not your circadian rhythm being thrown off by a 4pm sunset, it's your immune system struggling against an onslaught of seasonal germs.
But, supporting your body through winter doesn't have to be difficult. It's all about knowing the nutrients that keep colds, flus and grey day fatigue at bay. So, below, we're breaking down the most vital vitamins and minerals to keep you fighting fit through the colder months, from immunity-supporting zinc to energising vitamin C...
1. Vitamin D
The "sunshine vitamin" is unsurprisingly sparse in winter – especially in the UK – so now is a good time to increase your vitamin D intake. Look for vitamin D3, as it's the most potent form, meaning it lasts longer in your body. The vital vitamin supports your immune system, while contributing to the maintenance of healthy bones and muscles when cold weather takes hold.
Find it in:
Energy Wellness Powder for 100% of your recommended daily dose.
Mushroom Complex Capsules for overall well-being.
Magnesium Capsules for restorative rest.
2. Zinc
Another line of defence against flu season, zinc contributes to the normal function of the immune system. It also supports cognitive function, making it particularly helpful if you struggle to focus in the post-Christmas months. Grey skies in the first quarter of the year can cloud our minds and leave us feeling less productive, so supplements that promote balance, like zinc, are key to staying sharp and resilient in January to March lull.
Find it in:
Energy Wellness Powder for vitality and immunity support in one.
Magnesium Capsules for a supplement that helps to balance your nervous system.
3. Vitamin C
Found in the zestiest citrus fruits, vitamin C is your energy-zinger. It reduces tiredness and fatigue, two feelings so familiar when we wake up to pitch-black mornings. You can increase your intake through food and drink – think orange juice, potatoes, kiwis and broccoli – but because the vitamin has to work harder in the winter months, supplementing is a smart choice that supports a balanced diet.
Find it in:
Mushroom Complex Capsules, alongside five functional fungi, including lion’s mane, reishi, tremella, cordyceps and chaga.
Energy Wellness Powder for an added boost of creatine to complement an active lifestyle.
4. Vitamin B
It’s natural and normal to notice your mood dip when it's cold and grey outside. Less sunlight can lower happy hormones, like serotonin, and increase sleep-inducing melatonin. Getting outside during daylight hours or using a light therapy lamp can help, while certain nutrients will support your mental wellbeing too. Vitamins B6 and B12, for example, help maintain normal psychological function, while also reducing tiredness and fatigue when your body clock feels 'off'.
Find it in:
Energy Wellness Powder, featuring both B6 and B12 for a daily, steady lift.
Sleep Gummies for a dose of vitamin B6 that supports your wind-down routine.
De-Stress Gummies for on-the-go calm with vitamin B6, chamomile and lemon balm.
5. Magnesium
A lack of daylight in winter can confuse your circadian rhythm (your internal body clock) leading to a range of sleep struggles. You might be sleeping too much, too little, or getting just enough rest yet still feeling drained and tired. While research is still in its early stages, studies suggest that magnesium may play a role in circadian health, making it one ingredient to consider if your sleep routine feels off balance. It also contributes to normal psychological function and normal functioning of the nervous system – two factors that make it an ideal addition to your evening wind-down routine.
Find it in:
Sleep Wellness Powder for a milky, chocolatey (and sugar-free) drink to soothe you before bed.
Magnesium Capsules for a calming supplement that also helps to balance your nervous system.
Your winter supplement routine
Adding five nutrients doesn't have to mean adding five individual supplements to your routine. This two-step ritual encapsulates everything you need for winter wellness support...
In the morning: Stir one scoop of Energy Wellness Powder into a glass of water. This sugar-free, calorie-free and caffeine-free blend combines four winter essentials – vitamins B, C and D, plus zinc – alongside creatine to support energy, focus and performance.
In the evening: Swallow two Magnesium Capsules with water. Each serving gives you 300mg of Magnesium Glycinate, plus an added dose of immunity-supporting zinc and vitamin D3 to help your body restore while you rest.
How can I check what my body needs?
Gain a clear picture of what's happening inside your body with an at-home blood test. At Cannaray, we help you track your wellness across 19 key health markers, including energy, immunity, nutrition and hormones. Once you've received your results, you'll be invited to a free consultation with one of our clinicians, who will help you understand what your data means, and the next steps you can take to feel your best.
