Winter body balance – supplementation tailored to the needs of the season. How to maintain immunity and energy in winter?

Seasonal supplementation – what does it actually mean?

Seasonal supplementation involves adapting your intake of vitamins, minerals, and active ingredients to your body's changing needs throughout the year. Different challenges await us in summer, and completely different ones in autumn and winter.

In winter, the body:

• has limited vitamin D synthesis
• is more susceptible to infections
• recovers more slowly from stress
• is more likely to struggle with low energy and mood

Therefore, winter supplements should support the immune system, nervous system, hormonal balance, and proper muscle function.

Does supplementation make sense in winter?

Yes – provided it's conscious and tailored to the body's needs. Winter supplementation:

• Helps prevent deficiencies
• Supports immunity during the infectious season
• Improves well-being and concentration
• Supports healthy skin, hair, and nails

Supplements do not replace a diet or a healthy lifestyle – they complement them.

The Most Important Supplements for Winter – a Must-Have List

Vitamin D3 – an Absolute Essential for Winter Supplementation

Vitamin D is the most frequently supplemented nutrient in winter – and rightly so. Vitamin D deficiency is common from October to April.

Benefits:

• Supports immunity
• Influences mood and energy levels
• Supports healthy bones and muscles

Recommended dose: 2000–4000 IU daily (individually).

Vitamin C – Immune Support

Demand for vitamin C increases in winter, especially with stress, fatigue, and decreased immunity.

Why is it worth it?

• Supports the immune system
• Provides antioxidant properties
• Shortens infection duration

Best forms: liposomal or time-release.

Zinc – the body's protective shield

Zinc is one of the key minerals in winter.

Actions:

• Supports immunity
• Impacts skin and hair condition
• Supports regeneration

Recommended forms: zinc citrate, zinc gluconate.

Magnesium – for stress and the nervous system

In winter, we are more likely to experience tension, fatigue, and sleep problems.

Magnesium:

• Supports the nervous system
• Helps fight stress
• Supports muscle function

Omega-3 Fatty Acids – Support for the Heart and Brain

Omega-3 fatty acids are especially important in winter, when we're less likely to eat fresh fish.

Benefits:

• Support immunity
• Improve concentration and mood
• Care for the heart and joints

Additional supplements for winter support

B vitamins

Ideal for:

• Fatigue
• Low energy
• "winter blues"

Especially important: B6 and B12.

Iron (only for deficiencies)

Supports:

• Oxygen transport
• Immunity
• Energy levels

Supplement only after consultation or testing.

Vitamins A and E

Help maintain:

• Good skin condition
• Healthy eyesight
• Antioxidant protection

Herbs and adaptogens – natural support in winter

Increasingly popular in seasonal supplementation:

• Echinacea (coneflower) – immune support
• Cistwort – anti-inflammatory
• Adaptogens (ginseng, rhodiola rosea, reishi) – help combat stress

Adaptogens should be used periodically, preferably after consultation.

How to supplement wisely in winter?

Get tested (vitamin D, iron)

Choose high-quality supplements

Pay attention to chemical forms

Don't accidentally combine multiple products

Treat supplements as support, not a replacement for your diet

Winter Supplementation – Summary

Winter supplementation is an effective way to:

• Strengthen immunity
• Improve energy and mood
• Protect the body during the challenging season

The key is to consciously choose supplements tailored to the season and the individual needs of the body.

Check out our range of winter supplements and take comprehensive care of your health – throughout the entire season.