- Health advice
- 5 min read
- Jun 16, 2025
With shorter days, cooler nights and the start of sniffle season, winter often brings a shift in how we feel, function and fuel ourselves. Let's approach this winter as a season of intentional nourishment — a time to slow down, eat more warm and restorative foods, and support your body's natural defence systems with targeted nutrients.
Here's how to keep your energy strong, your immunity sharp, and your body resilient throughout the colder months.
Why Winter Demands a Nutritional Shift
Cold weather impacts our immune responses, reduces our sun exposure, and often leads to changes in appetite, hydration and mood. We’re also more likely to spend less time being active outdoors, which affects our immune system.
Amy Imprasertsuk
Nutritionist
"During the winter months, I focus on key nutrients that support immune function. Vitamin C and Zinc are well-known for their role in enhancing immune defence and reducing the duration of colds. I also love Quercetin, a powerful antioxidant that may help modulate the immune response and reduce inflammation. Additionally, medicinal mushrooms such as turkey tail and reishi are excellent for immune support, thanks to their adaptogenic properties. These nutrients work synergistically to help the body stay resilient during the colder season."
Nourishing Foods to Embrace in Winter
Think warm, slow-cooked, and fermented. Foods that help maintain digestive strength and support immune function:
- Bone broth – rich in collagen, minerals and amino acids to support gut lining and reduce inflammation.
- Slow-cooked stews & soups – warming and easy to digest, ideal for energy and digestion.
- Garlic and onion – natural antimicrobials and prebiotics for gut health.
- Ginger and turmeric – anti-inflammatory herbs that warm the body and support immunity.
- Sauerkraut, kimchi & miso – fermented foods full of beneficial bacteria to strengthen the gut-immune connection.
- Pumpkin, sweet potato & carrots – rich in beta-carotene to support mucous membranes and immune health.
Nutrients That Matter Most in Winter
Your immune system is nutrient-hungry, especially when fighting off viruses. These supplements can offer a valuable foundation:
- Vitamin C. Supports white blood cell function and has proven antiviral properties. Look for buffered forms for better gut tolerance.
- Zinc. Essential for immune defence and wound healing. Low levels are common, especially in vegetarians or those with poor gut absorption.
- Propolis or Manuka honey. natural antimicrobial and anti-inflammatory benefits. Great for sore throats and to soothe the upper respiratory tract.
- Vitamin D. Although not always thought of as a “winter” nutrient, D levels typically drop during this season due to lack of sun exposure. It plays a crucial role in immune function and mood regulation.
Whenever possible, choose practitioner-quality supplements and consult a professional to personalise your doses.
Amy's Favourite
This thoughtfully formulated supplement combines a powerful blend of adaptogenic herbs, medicinal mushrooms, and essential nutrients to support immune health and overall vitality, especially during the winter season.
Key ingredients include:
- Astragalus & Schisandra: Traditional adaptogens known to enhance resilience and support the body’s stress response.
- Ashwagandha: Helps regulate cortisol levels and promotes overall balance and energy.
- Reishi, Shiitake, and Turkey Tail Mushrooms: Rich in beta-glucans and antioxidants, these mushrooms support immune modulation and cellular health.
- Zinc Citrate, Vitamin C, and Selenium: Essential nutrients that contribute to immune defence, antioxidant protection, and overall well-being.
This comprehensive formula is designed to:
- Strengthen and balance immune function
- Increase vitality and energy
- Provide optimal nutritional and antioxidant support
Winter Warriors
- Supports immune system health
- Reduces the duration of the common cold
- Helps reduce free radicals in the body
- Three different types of highly bioavailable zinc
- Supports the health and function of the immune system
- Maintains the health of skin and supports wound healing processes
- Supports healthy immune system function
- Reduces free radicals in the body
- Reduces the risk of developing the common cold
- Relief from the symptoms of colds, sore throats, and oral infections
- Speeds the healing of wounds cuts and abrasions
- Suitable for children
- Provides symptomatic relief of tension headache
- Assists in the prevention of muscular cramps and spasms
- Supports healthy energy levels
Up Your Seasonal Strength
Stay hydrated
It’s easy to forget in winter, but dry air and heaters increase fluid loss. Try herbal teas like lemon balm, nettle, or chai.
Prioritise rest
Winter is a natural time to slow down. Honour it by embracing earlier bedtimes and restorative rituals.
Move daily
Even gentle stretching or a walk can boost circulation and support lymphatic drainage, keeping your immune system more efficient.
Nourish Now, Benefit Later
The choices you make in winter shape how you feel in spring and beyond. Nourishing your body now means fewer sick days, better energy, and stronger foundations for long-term wellness. Simple shifts in your daily meals, your supplements, and your self-care routines can make a big difference. Start with what feels doable — maybe it’s a warming stew, a daily probiotic, or swapping your afternoon snack for a spoonful of manuka honey.
Support your body this season, and it will support you right back.
About Amy Imprasertsuk
"I am deeply passionate about the power of nutrition, hydration, and the philosophy that food is medicine. I believe that true wellness comes from a balanced lifestyle — nourishing the body through wholesome food, staying active through movement, and embracing natural therapies that support the body’s healing processes.
My purpose is to guide and empower my clients toward vibrant health — physically, mentally, and emotionally. I am committed to helping each person unlock their full vitality through personalized, science-based nutrition strategies rooted in nature and holistic well-being."
References:
- Carr, A.C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.
- Read, S.A., et al. (2019). The role of zinc in antiviral immunity. Advances in Nutrition, 10(4), 696–710.
- Berretta, A.A., et al. (2020). Propolis antiviral and immunomodulatory activity: a review and perspectives for COVID-19 treatment. Journal of Apicultural Research, 59(5), 764–777.
- Marco, M.L., et al. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94–102.
- Martineau, A.R., et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ, 356, i6583.
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