As the clock falls back and outdoor temperatures drop, groggy mornings, sniffly noses, stiff bodies, and fatigue become common occurrences. The change of season often brings about shifts in energy, mood, and immunity, leaving muscles and joints feeling achier than usual.
Although the root of those shifts can vary from person to person, being more intentional with your nutrition may help ease your symptoms as you navigate the winter months.
“Heading into the wintertime can cause more stress on our bodies, with a colder environment, shorter days with less sunlight, and the start of cold and flu season,” says Chella Wahlin, MS, RD, CSSD, LD, a registered dietitian for Life Time. “It’s not that our bodies automatically shut down this time of year, but we often do not get enough nutrients to carry us through the colder months. Changing diets and activity levels can also make it harder to meet our optimal levels. By focusing on our nutritional intake through whole foods and targeted supplementation, we can set our bodies up for success instead of waiting until we’re deficient in key nutrients.”
Here, Wahlin shares nine nutrients worth taking a closer look at this winter.
1. Vitamin D
Less sunlight exposure in winter and a nutrient-poor diet can directly affect vitamin D status. According to Wahlin, a vitamin D deficiency — one of the most common nutrient deficiencies in Americans — can increase our susceptibility to cold and flu symptoms. “Vitamin D functions similarly to an immune-regulating hormone in its influence on immune defenses, especially those that are respiratory-related,” she says. “It also supports antimicrobial peptide production, which aids in the body’s immune defense against pathogens, and plays an important role with inflammatory response regulation.”
Vitamin D levels also influence neuromuscular function and energy levels: When vitamin D is depleted, we might feel extra fatigued. “Vitamin D also plays a role in muscle health, since muscle tissue has vitamin D receptors,” says Wahlin. “When levels run low, these systems can all be affected, which is one reason people often report feeling tired during the winter months.”
Best Food Sources
Most food sources contain very little vitamin D. The best sources of vitamin D are exposure to sunlight (without sunblock) and dietary supplements.
How You Can Supplement
Before supplementing with vitamin D, Wahlin recommends getting your vitamin D levels checked through bloodwork. “You can have too much vitamin D, which can lead to vitamin D toxicity if you’re over-supplementing blindly,” she cautions.
Vitamin D is also a fat-soluble nutrient — it needs to be consumed with a meal containing fat to be optimally absorbed. “If you take vitamin D on an empty stomach, your body has a harder time absorbing it,” she says.
If your bloodwork shows that supplementing with vitamin D is appropriate and your doctor approves, Wahlin recommends LTH Armor Vitamin D3+K2.
2. Iron
Iron supports many bodily functions, and a deficiency can contribute to common wintertime experiences like low energy or in some cases, mood issues.
“Iron is essential for red blood cell production and is a key component for hemoglobin, which transports oxygen from the lungs to the rest of the body, including the brain,” says Wahlin. “This makes iron essential for energy production; it also plays a large role in dopamine synthesis and serotonin synthesis, which are involved in mood and cognitive function. Looking at your iron intake and levels could help give you some clarity on why you could be feeling down in the winter.”
Wahlin recommends looking at your ferritin levels in conjunction with your iron levels for a more comprehensive assessment: An iron test measures iron levels in the blood, while a ferritin test measures the protein that stores iron. “Iron levels can fluctuate more on a lab sheet due to your daily activity, whereas ferritin is often a more stable and representative value since it reflects your iron reserves,” says Wahlin. (Learn more: “Everything You Need to Know About Iron.”)
Best Food Sources
The body doesn’t make iron, so it has to get it from iron-rich foods or supplements.
- Heme iron sources (easiest to absorb): red meat, poultry, and seafood (especially oysters).
- Nonheme sources (plant-based): pumpkin seeds, lentils, quinoa, beans (especially white beans), and spinach.
Pairing iron-rich foods with good sources of vitamin C can help with iron absorption, especially for nonheme sources.
How You Can Supplement
It’s rare, but you can have too much iron, which can harm your health. “Work with a provider to check your ferritin and iron-related levels before you supplement,” cautions Wahlin.
3. Vitamin B12
Many have heard about the connection between B vitamins and energy levels. “Vitamin B12 plays a role in red blood cell production, as well as cellular metabolism — how we acquire energy and maintain cellular homeostasis and function,” says Wahlin.
Vitamin B12 also supports nervous system function and mental well-being. “This nutrient helps support the production of neurotransmitters such as serotonin, dopamine, and norepinephrine to regulate mood and cognitive function,” she adds.
Best Food Sources
Top whole-food sources of vitamin B12 include clams, beef liver, trout, wild salmon, tuna, beef, and nutritional yeast.
How You Can Supplement
If you don’t eat enough protein or need extra support, supplementation can be a helpful way to get more vitamin B12. Wahlin recommends the LTH Daily Multivitamin for men and women.
Specifically, its AM formula delivers essential B vitamins and antioxidants to support daily energy, mental clarity, and metabolic health. “Formulated for both men and women, this supplement is packed with vitamin B12,” she notes.
4. Magnesium
Magnesium is a key nutrient for vitality and is involved in over 300 enzymatic reactions in the body, including those tied to energy production, muscle and nerve function, blood sugar regulation, bone health, heart health, and sleep. Along with vitamin D, it is one of the most common micronutrient deficiencies.
“In the winter, our bodies are a lot more susceptible to getting sick, and more stress on our bodies could further deplete our magnesium, so it’s important to make sure you are at optimal levels,” says Wahlin. “Low magnesium levels can contribute to fatigue, muscle weakness, and poor recovery, resulting in muscle tightness, cramps, pain, sensitivity, and tension.”
Magnesium is also essential for vitamin D metabolism, she adds. “With vitamin D being a common deficiency in the wintertime, it needs support to be optimally activated and utilized in your body — and magnesium is one of those supporters,” she says.
Best Food Sources
Consider options like almonds, spinach, Swiss chard, pumpkin seeds, potatoes, quinoa, and avocado.
How You Can Supplement
Depending on your health goals, magnesium supplementation could be helpful, but Wahlin recommends working with a provider to determine how much you should supplement.
If you discover whole-food sources aren’t enough, consider supplementing with an option like the LTH Chill Magnesium, which is formulated with a chelated form of magnesium (magnesium malate) for better absorption.
(Learn more: “Why Magnesium?”)
5. Folate (Vitamin B9)
Folate is involved with key metabolic processes related to energy production. “Even if you’re eating enough food, folate deficiency can reduce metabolic functioning and red blood cell production, which could lead to reduced energy levels,” says Wahlin.
Folate works with vitamin B12 to help make red blood cells. Plus, it supports brain health and can help regulate mood-related symptoms. “If you experience cognitive slumps throughout the winter, looking at your folate levels may be beneficial,” she adds.
Best Food Sources
The top whole-food sources are beef liver, spinach and other leafy greens, black-eyed peas, asparagus, Brussels sprouts, and avocado.
How You Can Supplement
Folic acid, the synthetic form of vitamin B9 commonly used in supplements and fortified foods, must complete several conversion steps before it can be used in many folate-dependent processes. However, methylfolate (5-MTHF) is the biologically active form of folate and can be used more directly by the body. (Learn more: “The Difference Between Folic Acid and Folate — and Why It Matters.”)
LTH offers an option that helps you get to the benefits of folate more efficiently. “The LTH Multivitamin contains methylfolate, which skips key conversion steps required for folic acid and supports normal methylation, red blood cell production, and cellular metabolism,” says Wahlin.
6. Zinc
Zinc is often considered the go-to support for kicking the common cold. “Zinc is essential for immune function,” says Wahlin. “It supports immune cell development, T-cell function (the white blood cells involved in the immune system), skin and mucosal tissue integrity, and inflammation regulation.”
If you struggle with stiffness in the colder months, zinc can also be beneficial: “Zinc helps regulate inflammatory responses, tissue repair, and can support musculoskeletal health,” she says. “While joint stiffness can have many causes, low zinc status may contribute to impaired inflammatory regulation and slower tissue recovery for some.”
Best Food Sources
Zinc is highest in animal sources like beef, poultry, and seafood (oysters carry the highest amount of zinc in milligrams per serving). You can also get zinc from nonanimal sources like pumpkin seeds, chickpeas, lentils, and Greek yogurt. (Learn more: “The Health Benefits of Zinc.”)
How You Can Supplement
Start with a high-quality multivitamin before using an isolated zinc supplement. Too much zinc can lead to digestive upset, and prolonged supplementation at too high a dose can result in a copper deficiency, so be sure to discuss best approaches with your primary care provider first.
7. Omega-3s
Omega-3s are essential fatty acids known for their benefits to heart health, inflammation response, healthy lipids, immune function, and more. They can also boost overall brain health and have a strong role in mood regulation, which may be especially beneficial in the winter months.
“Omega-3s — EPAs and DHAs, to be more specific — influence cell membrane fluidity, neurotransmitter signaling, inflammation, and brain function, which all can play a strong role in mood regulation,” says Wahlin.
If you find that your joints are feeling particularly achy while facing colder weather, you may want to check your omega-3s levels. “Because the balance between omega-3 fats and omega-6 fats can heavily influence your body’s inflammatory balance, optimizing your intake of DHA and EPA can reduce musculoskeletal inflammation, pain, and stiffness for some individuals,” she says. (Learn more: “Can Omega-3s Benefit My Skin and Joint Health?”)
Best Food Sources
Boost your DHA and EPA levels more effectively by eating a few servings of fatty fish each week. Plant foods such as chia seeds, hemp seeds, flaxseeds, and walnuts provide ALA, a precursor to omega-3 fatty acids, though they are not equivalent sources of EPA and DHA.
How You Can Supplement
Omega-3s are micronutrients that can be hard to get from whole foods alone, especially if you don’t eat a lot of fatty fish, according to Wahlin. “This is where omega-3 supplementation can be really helpful. I recommend the LTH Glow Omega-3 Fish Oil, because its formula has 2,400 milligrams of EPA and DHA omega-3 fatty acids per serving, sustainably sourced from South Pacific anchovy.”
(Learn more: “Why Omega-3s?”)
8. Selenium
Selenium is an essential trace mineral that plays a role in fertility, thyroid hormone metabolism, DNA synthesis, and more. “The immune system also relies on selenium-containing proteins to help regulate oxidative stress and immune responses, which can be helpful in the winter,” says Wahlin. “Selenium supports antioxidant defense, immune signaling, and normal immune defenses against pathogens, including viruses.”
Most of the body’s selenium is stored in muscle tissue, and as you age, your selenium levels can naturally decline, which is why it may be helpful to consider dietary or supplement support.
Best Food Sources
Both Brazil nuts and scallops are excellent whole-food sources of selenium, according to Wahlin, along with eggs, tuna, halibut, and sardines. (Learn more: “Why Your Body Needs Selenium and How to Maximize Your Intake.”)
How You Can Supplement
Not all multivitamins have selenium, notes Wahlin, so be sure to check the label. “Both the AM and PM formulas of the LTH Multivitamin include selenium in their ingredients.”
9. Vitamin C
Vitamin C is one of the body’s key antioxidants, supporting cell health and immune response. “In the wintertime, your immune system may experience a more taxing environmental burden due to the rise in respiratory illnesses, making you more susceptible to getting sick. Vitamin C can help your body be more resilient,” says Wahlin. “It supports collagen formation (involved in joint health), connective tissue health, antioxidant defenses, and immune regulation to reduce musculoskeletal pain and improve tissue repair by controlling oxidative stress.
A vitamin C deficiency can lead to extreme fatigue, weakness, and easy bruising and bleeding.
Best Food Sources
Vitamin C is a water-soluble compound our bodies cannot make, so we have to get it through diet or supplements. The top food sources of vitamin C are bell peppers, citrus fruit, broccoli, strawberries, and Brussels sprouts.
When Supplementation May Help
According to Wahlin, the LTH Multivitamin is also a great source of supplemental vitamin C.
What Your Body Might Be Trying to Tell You
Winter symptoms rarely point to one clear cause. For example, fatigue could result from low vitamin D, vitamin B12, or magnesium — or a combination of these. If you’re experiencing the following symptoms, consider evaluating your nutrient status of these vitamins and minerals.
Feeling More Tired Than Usual
It’s normal to feel a little less energized when it’s dark by 5 p.m. But if you’re dragging through the day or relying on extra caffeine to get through the afternoon, these nutrients may be worth a closer look:
- Vitamin D
- Iron
- Vitamin B12
- Magnesium
- Folate
Experiencing Low or Flat Moods
Shorter days can dim anyone’s motivation, but if you feel more apathetic than usual, or the things you normally enjoy don’t produce the same feelings, consider these nutrients:
- Omega-3s
- Vitamin D
- Iron
- Vitamin B12
- Folate
- Zinc
Struggling With Focus
Mental fog can be one of winter’s quieter shifts. If your focus feels less steady or simple tasks are taking more effort than usual, these nutrients may be worth considering:
- Iron
- Vitamin B12
- Folate
- Omega-3s
- Zinc
Getting Sick More Often
Cold and flu season puts your immune system to work. If you seem to catch every bug that goes around, consider these immune supporters:
- Vitamin D
- Zinc
- Vitamin C
- Selenium
- Iron
- Vitamin B12
Feeling Achy or Stiff
Colder temperatures and longer stretches of sitting can leave your joints and muscles feeling extra tight. If stiffness lingers or recovery takes longer than usual, consider these nutrients:
- Vitamin D
- Magnesium
- Omega-3s
- Vitamin C
- Zinc
A Multivitamin as an Efficient Option
While sourcing your micronutrients from whole foods is key, Wahlin states that this alone might not be enough to promote optimal health. “Even if you’re getting multiple servings of fruits, vegetables, grains, and protein per day, you likely could be getting suboptimal amounts of vitamins and minerals in the winter, with possibly more stress from holiday schedules, changing diets, and less movement during this time,” she explains. “Our soil also isn’t as nutrient rich as it was a few decades ago, so it’s difficult to get enough of all vitamins even if you have a well-rounded diet.”
For efficiency and maximum benefit, Wahlin suggests adding a high-quality multivitamin into your daily routine. “The LTH Daily Multivitamin, for example, is intentionally formulated to provide specific, meaningful, and absorbable doses of a wide range of nutrients to support optimal levels in the body,” she says. “Each day, it delivers most of the nutrients discussed here: vitamin D, vitamin B12, magnesium, folate, zinc, selenium, and vitamin C.” (Learn more: “Why Multivitamins?”)
Before You Start Boosting
It can be helpful to work with an expert to better pinpoint what your body is showing you it needs before you begin exploring supplementation options.
“It can be overwhelming to look at a list of nutrients and try to figure out on your own how to address symptoms that may feel a little broad, like low energy or low mood,” says Wahlin. “It’s also difficult to know at this time of the year how much sickness is just ‘stuff going around’ versus your immune system needing support. You can work with a Dynamic Nutrition Coach to individualize your nutrition approach heading into the winter season for optimal wellness, alongside guidance from your primary care provider when considering supplementation.”
A single symptom rarely tells the whole story. The LT Shop offers lab tests, which include an at-home testing kit, instructions, and a one-on-one call with a registered dietitian to review your results and translate them into practical dietary and supplement recommendations.
To refine your wintertime nutritional strategy, Wahlin suggests trying the Inflammation and Wellness Panel Self-Collection Kit, which assesses your vitamin D levels, blood sugar, and inflammation status. “This can help optimize your routine so you can stay well throughout the wintertime,” she says.
