As the weather cools down, many people start reaching for supplements in hopes of avoiding the dreaded winter cold. But are supplements really necessary to keep your immune system strong?
The good news is that for most people, a balanced and varied diet provides the nutrients needed to support overall health and immunity throughout winter.
Following the Australian Dietary Guidelines and eating a variety of foods across the week including fruits, vegetables, wholegrains, lean proteins, legumes, nuts, seeds and dairy or alternatives helps provide the body with a broad range of vitamins and minerals that all play a role in supporting immune health, energy levels and wellbeing.
Common Winter Supplements
Vitamin C is one of the most commonly used supplements during winter. While many people take it to try and prevent getting sick, the evidence doesn’t show strong benefit for reducing the risk of catching a cold. However, research does suggest vitamin C supplementation may help to reduce the duration and severity of symptoms once you are unwell.
The good news is that most people can meet their vitamin C needs through food alone. Including a variety of fruits and vegetables such as oranges, kiwi fruit, berries, capsicum, broccoli and tomatoes across the week can easily help support adequate intake.
Zinc is another supplement commonly taken during winter. Similar to vitamin C, it does not appear to prevent illness, however there is some evidence that zinc may help to reduce the duration and severity of symptoms when taken at the onset of a cold.
When to Supplement
Vitamin D is slightly different. People with low vitamin D levels appear to be at a greater risk of respiratory infections, and supplementation may help reduce the severity and duration of illness in those who are deficient. Because of this, it is often more beneficial to have vitamin D levels checked by your GP and supplement if needed, rather than taking it routinely “just in case.”
While supplements can absolutely have a place, particularly if a deficiency is present, they should be used to complement a healthy diet, not replace it. Focusing on regular meals, plenty of colourful plant foods, hydration, sleep, movement and stress management will provide the strongest foundation for supporting your immune system this winter.
Written by Maddy Raymond, Accredited Practicing Dietitian
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