Top Supplements for the Winter Months

Top Supplements for the Winter Months

As the days get shorter and the weather gets colder, many people find themselves battling colds and the flu. While you can't necessarily prevent these illnesses from coming on, you can take steps to shorten their duration and make yourself feel better faster. 

One way to do this is by taking supplements that support your immune system. Here are five of the best supplements to take during the winter months:

  • Vitamin D
  • Fish Oil
  • Echinacea (Echinacea angustifolia) 
  • Astragalus (Astragalus membranaceus) 
  • Elderberry (Sambucus nigra)

While there are many supplements that can help support your immune system, these five have been shown to be effective in particular. They can all help you stay healthy during the winter months.

By taking a supplement that supports your immune system, you may not need to rely so much on drugs or over-the-counter medications to fight off germs and disease. This will reduce the chances of developing drug resistance and side effects from the overuse of these drugs.

What vitamin do we lack in winter?

Vitamin D is a fat-soluble vitamin that has the ability to regulate proper cell functioning, including preventing infections. Vitamin D is synthesized in the skin when exposed to ultraviolet B (UVB) rays from the sun. However, as daylight hours become shorter and colder weather sets in, we spend less time outside and therefore don't get as much exposure to sunlight. 

This means we need to take in more vitamin D through our diet or supplementation. A lack of Vitamin D has been linked to an increased risk for influenza and the common cold, so it's important we get enough this winter.

How do each of the top supplements for the winter months help?

Below we will dive a little deeper into the topic of the best supplements for the winter months to help you understand how each of these vitamins and minerals can assist in protecting you during the cold and flu season. 

Vitamin D

Vitamin D is one of the most important vitamins to take during the winter months. Vitamin D is essential for maintaining strong bones and it also helps with calcium absorption which makes it critical in supporting the health of bones. 

Vitamin D also helps to regulate the immune system and can help prevent infection from viruses such as colds and flu, especially in people who are vitamin D deficient.

Fish Oil

Supplementing with Elm & Rye fish oil can help to reduce and prevent seasonal mood changes and depression, especially in people who are deficient in fatty acids.

Fish oil also helps to support the immune system, reduces inflammation, and can help prevent atherosclerosis (hardening of the arteries). 


This herb is one of the best herbs to take during colder weather months because it is highly effective at boosting immune function and reducing symptoms of the common cold. 

Astragalus has been used for centuries in China to treat the flu, pneumonia, and other respiratory infections. 


Echinacea is one of the most popular herbal supplements available on the market today. It can help reduce symptoms of infection by boosting immune function and protecting against oxidative stress. Echinacea has been used for centuries to treat colds and respiratory infections.


Elderberry can help reduce symptoms of the common cold by shortening the duration of infection and reducing the severity of symptoms. It helps this herb because it is rich in flavonoids, which are powerful antioxidants that may protect against damage caused by free radicals.

What's the best dosage for each supplement for winter? 

  • The recommended daily dosage for Vitamin D is 5mcg or 200IU.
  • For omega-3 fatty acids, the standard dose of 1-2g per day will help promote good health.
  • Echinacea has been studied at dosages between 900mg to 1500mg per day taken in either three or four divided doses. 
  • Astragalus is typically taken in either tea, extract, or capsules. The recommended dosage for this herb varies depending on the specific type you are taking and which condition you are using it for. 
  • Elderberry extract has been studied at dosages of 500mg to 1000mg per day, but this can be increased to 2,000mg if symptoms persist. 

Can I take more than the recommended daily dosage? 

To get the most benefit from supplements you should aim for a dosage that is within the daily recommended range. It is not recommended to supplement with more than the daily dose unless advised by your healthcare provider. 

How should each of the supplements for winter be stored?

It's important to keep your supplements stored at room temperature. If you are not going to use an opened bottle of supplement for a long period of time, it should be thrown away.

What does your body need in winter?

While vitamin D and fish oil can help reduce cold and flu symptoms, Echinacea and elderberry may also be helpful in reducing the severity of respiratory infections. 

Astragalus is one of the best supplements for colds because it boosts immune function and helps you get over colds faster. If you are deficient in any of these vitamins or minerals, it is important to supplement with a high-quality multivitamin/mineral in order to support your immune system throughout the cold and flu season.

What is the most important vitamin for your body?

Vitamin D is one of the most important vitamins to take during the winter months, as it helps keep immune function strong and supports calcium absorption which makes it critical in supporting bone health. 

People who are deficient in Vitamin D tend to be more susceptible to respiratory infections such as the common cold, especially those with Crohn's disease and asthma. 

How do you pick which supplement will work best?

When deciding on taking any supplements, people should consult their doctor first. People with known illnesses should not take any supplements until they have consulted their doctor.  

Here at Elm & Rye, we offer high-quality supplements that contain the optimum dose of each vitamin and mineral in an easy to swallow pill. Our supplements can help boost immune function and support optimal health during this cold and flu season. 

For optimal health, it is always a good idea to take supplements that are high in nutrients and antioxidants which will help protect the body from infection and disease. Furthermore, taking these supplements during the winter months can shorten colds and flu symptoms by strengthening your immune system.

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