5 Vitamins And Minerals To Boost Your Winter Wellbeing
5 min

5 Vitamins And Minerals To Boost Your Winter Wellbeing

5 min

Do you often fall victim to the winter blues? Fear not! In this article, we take an in-depth look at the main causes of the winter blues as well as illnesses such as the common cold and flu, and share some fool-proof tips to help you stay healthy this winter.

Winter is coming, and that means most of us are getting ready to spend the next few months at home, close to a heater and clutching a warm beverage. Unfortunately, despite the cosiness, winter brings with it more than just a good excuse to lounge around at home. The winter months notoriously mark the high season for the common cold, flu, and other illnesses. Luckily, however, vitamin and mineral supplements combined with a healthy lifestyle can hold the key to skipping the winter blues.

Why bother taking supplements in winter?

Why Bother Taking Supplements In Winter?

It's no coincidence that the winter months are the high season for colds and cases of flu. The colder temperatures and short daytime hours that characterise the winter actually have a profound effect on both our physical and mental health, leaving our immune systems weakened and making us more susceptible to contagious illnesses. Below we explore 3 of the biggest drivers of illness brought on by winter.


Many people experience fatigue during the winter, and for good reason. On the one hand, the cold weather often makes going outside less appealing, meaning you might not get as much vitamin D as you would in spring or summer. In many people, including otherwise healthy individuals, this lack of vitamin D can cause fatigue (Roy et al., 2014).

Fewer daylight hours may also impact your ability to get vitamin D, especially if you live in far northern or southern regions or if you work a 9–5 office job. You might find yourself arriving at and leaving work while it's dark outside, meaning you have hardly any time to soak what little sun there is. The fewer daylight hours that characterise winter have also been shown to produce a spike in melatonin production, which may further increase feelings of fatigue (Karami et al., 2016).

As the cold weather strikes, we also tend to opt for more comforting foods, many of which aren't very healthy. Combine this with a decreased will to exercise and you've got yourself another reason why so many people feel sluggish, tired, and fatigued during winter.

The Winter Blues (AKA SAD or Winter Depression)

The Winter Blues (AKA SAD Or Winter Depression)

Winter depression, also known as seasonal affective disorder (SAD) is a real phenomenon that affects many people every year. Due to a lack of sun exposure, people with SAD experience a pronounced drop in serotonin—aka the "happiness hormone." People with SAD or winter depression typically experience:

  • Sadness or depression
  • Anxiety
  • A lack of energy or motivation
  • A lack of pleasure from normally pleasurable activities
  • Mood swings or irritability
  • Difficulty concentrating
  • Food cravings and weight gain

Compromised Immune Function

The generalised fatigue and winter blues described above have a pronounced effect on the immune system. Combine a lack of vitamin D, tendencies to stay inside and not exercise, poor eating habits and seasonal affective disorder, and you can guarantee that your immune system won't be working at its prime. Something as simple as spending too much time indoors with the heater on (which expels dry, warm air that dries out and irritates the airways) can set the stage for a cold or flu to wreak havoc on your system.

Key nutrients that support your body and wellbeing during winter

With fatigue and winter depression weighing down on your immune system, your body can use all the support it can get to make it through the winter months unscathed. Luckily, with the vitamins and minerals listed below, you can give your body the boost it needs to fight off colds, the flu, and other diseases during the winter.

Vitamin D

Vitamin D

Vitamin D is key to the proper functioning of our bodies as it supports the absorption of nutrients like calcium and phosphorus in the blood; contributes to the maintenance of healthy bones, and supports the immune system. Luckily, the best source of vitamin D is free: namely the sun.

Unfortunately, as we mentioned before, the cold weather and shorter days of winter can make it hard for people to get outside and soak up some rays. In turn, they might feel fatigued, depressed, or otherwise "under the weather." That's where vitamin D supplements like this Vitamin D Spray by Mindscopic can make a huge difference. With 1 oral spray containing 5x the recommended daily amount of vitamin D, Mindscopic's Vitamin D spray sure deserves to form part of your winter supplement lineup. Best of all, the spray has a raspberry flavour, is 100% vegan, and completely natural.

Vitamin C

Vitamin C

There's no denying it: vitamin C is a vital part of any healthy diet. It plays a key role in the health and repair of bodily tissue, the formation of collagen (the protein that provides structure and support to your bones, muscles, and skin), and supports the normal functioning of the nervous system. Come winter time, vitamin C is even more important, as it is vital for supporting immune function.

Luckily, getting your daily dose of vitamin C is super simple with these Zamnesia Vitamin C tablets. 1 tablet contains over 6x the recommended daily dose of vitamin C and features a special formulation to maximize absorption and bioavailability.

B Vitamins

B Vitamins

Thiamin, riboflavin, niacin, and folic acid are all B vitamins. Comprising a total of 8 different compounds, B vitamins are central to a wide variety of bodily processes. For example, a lack of B vitamins can often lead to a lack of energy and fatigue, as these vitamins are needed to help our body use essential nutrients from the food we eat. Hence, come wintertime, it's ever more important to ensure you get all your B vitamins to avoid feeling fatigued and blue. Moreover, B vitamins are also involved in the formation of new cells, support enzyme function, and more.

The Zamnesia B Vitamin Complex is a comprehensive vitamin B supplement. From thiamin (B1) to cyanocobalamin (B12), a single tablet of Vitamin B Complex contains all the B vitamins you need and makes for the perfect ally in the cold winter months.



If you're reading this, then staving off a winter cold or flu is likely a top priority for you. That being the case, it is super important you get enough zinc during the winter months. Used by cells all around the body, zinc is vital for the maintenance of healthy bones, aids in cell division, and contributes to normal cognitive function. Moreover, zinc also helps support proper immune function, which is key during the winter months. And while it can be challenging to get enough zinc from food, supplements like Zamnesia's Potency Pills make this a lot easier.

A standard daily dose of Potency Pills (3 tablets) contains a complex formulation of vitamins and minerals specially crafted to support the proper functioning of your body. Besides being loaded with vitamins C, E, B16, B12, and folic acid, a standard daily dose of Zamnesia's Potency Pills contains 2.5x the recommended daily dose of Zinc.



Iron is a vital component of red blood cells, and a lack of iron can cause anaemia—a blood condition that leads to a reduction of oxygen flow around the body. Besides being important for the health of blood cells, iron also contributes to the process of cell renewal and is important for proper cognitive function. Furthermore, iron is key for proper metabolism and plays a key role in the body's ability to metabolise energy from food. Getting a healthy amount of iron can also help reduce tiredness and fatigue, making it very important in the winter months when fatigue and SAD strike hard.

Unfortunately, the human body doesn't produce iron and needs to absorb it from food. Apart from a healthy diet, an iron supplement like Zamnesia's Amino Complete can help ensure you get enough iron every day so your body can function at its best.

Extra tips for beating the winter blues

Extra Tips For Beating The Winter Blues

Vitamin and mineral supplements are great for supporting an already active lifestyle. However, to really prevent illness and depression during the winter, it's vital you follow a healthy routine centred around a good diet, regular exercise, and exposure to sunlight.


Exercise should be about much more than just looking great in a swimsuit—it should be a regular part of your lifestyle and seen as a means to care for your body by supporting both your physical and mental health. Even though it can be hard to find the motivation to get moving in the cold, make an effort to keep up your exercise routine throughout winter. Incorporating new activities (such as indoor workouts), joining a group exercise class, or partnering up with a friend can all be great ways to keep your exercise routine afloat during the cold winter months.

Maintaining a healthy diet

Maintaining A Healthy Diet

The cold weather is often a good excuse to over-indulge in comfort foods that, let's be honest, aren't very healthy. In fact, a lot of people might experience carbohydrate or sweet cravings during the winter which, if given into, can leave you feeling tired and sluggish. To support your health during the winter and stave off both illness and winter depression, remember to eat a healthy diet comprised of:

  • Leafy greens
  • Root vegetables
  • Citrus fruits
  • Whole grains
  • Beans and other legumes
  • Vitamin-D-rich foods, like salmon, milk, eggs, red meat, and mushrooms
  • Homemade soups and broths
  • Berries
  • Nuts

Related article

Everything You Need To Know About Superfoods

Getting enough sunlight

Getting Enough Sunlight

As we mentioned earlier, vitamin D depletion can really take its toll during the winter. Hence, apart from taking a vitamin D supplement, it's important to take active measures to get outside and soak up the sun on a daily basis. Some ways to do this include:

  • Taking walks in the morning or at noon when the sun is still out
  • Scheduling your workout routine earlier in the day to give you a chance to work out in the sun
  • Setting up your desk or work area in a sunny part of the house or office
  • Scheduling daytime activities with friends or family that motivate you to get outside

Give your immunity a boost and skip the winter blues!

Give Your Immunity A Boost And Skip The Winter Blues!

Winter is coming, but that doesn't mean you have to prepare for the worst. This winter, make an effort to support your immune system with the supplements we listed here, as well as a healthy routine combining regular exercise, sun exposure, and a healthy, balanced diet.

Steven Voser
Steven Voser
Steven Voser is an independent cannabis journalist with over 6 years of experience writing about all things weed; how to grow it, how best to enjoy it, and the booming industry and murky legal landscape surrounding it.
  • Karami, Z., Golmohammadi, R., Heidaripahlavian, A., Poorolajal, J., & Heidarimoghadam, R. (2016). Effect of Daylight on Melatonin and Subjective General Health Factors in Elderly People
  • Roy, S., Sherman, A., Monari-Sparks, M. J., Schweiker, O., & Hunter, K. (2014). Correction of Low Vitamin D Improves Fatigue: Effect of Correction of Low Vitamin D in Fatigue Study (EViDiF Study) -
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