Immune Boosting Tips for Winter(that don’t include the usual vitamin C & zinc!)
Winter has arrived with a bang in the UK — and with it, lots of colds and viruses.
Alongside the well-known immune supporters vitamin C and zinc (which may help reduce the duration and severity of cold symptoms), here are some less obvious ways to support your immune system this winter:
Vitamin D — technically a hormone — plays many roles in the body, including modulating the immune system to help fight infections. Low vitamin D levels are associated with increased susceptibility to colds, flu, and other acute respiratory infections. Most people in the UK need supplementation in the winter months. My favourite vitamin D brand is BetterYou.
Gut Health - Around 70% of your immune cells reside in the gut. A healthy, diverse gut microbiome is crucial for a strong immune response. When the balance of gut bacteria is disrupted, this can contribute to inflammation and reduce the immune system’s ability to fight off infections. To support beneficial gut bacteria, include fermented foods like sauerkraut, kimchi, kombucha, live yoghurt, and kefir. You may also consider a probiotic. My favourite is Symprove liquid probiotic.
Omega-3s - Every cell in your body needs omega-3 fatty acids. They have powerful anti-inflammatory properties and play a key role in proper immune function by influencing various immune cells. Boost your intake through oily fish, chia seeds, flaxseeds, and walnuts. Supplementing can also help — I love Higher Nature’s fish oil, or for a plant-based option,
their flaxseed alternative.
Stress Management - Chronic stress weakens the immune system and affects both immune cell production and inflammatory responses. Prioritising downtime in the darker winter months can make a big difference in reducing susceptibility to colds and viruses.
Rest & sleep - Poor sleep can impair immune function and make you more vulnerable to infections. Research suggests that during winter, people may benefit from around 30 minutes more sleep per night, especially more REM sleep.
Cold Water Therapy - Not for the faint-hearted! But a quick cold blast at the end of your shower may support immune function by increasing white blood cell activity. One study found that a 30-second cold shower every day for 60 days reduced sick days by 30%.