Winter can really pull a number on your health. Between the darker mornings dragging down your mood, the cold weather aggravating joint pain and the usual coughs and colds doing the rounds, there’s a lot that can leave you feeling under the weather.
That’s exactly why experts say it’s smart to pay closer attention to your health at this time of year, focusing on sleep, hydration and the nutrients your brain and body need to function at their best.
While most of us can get the vitamins and minerals we need from a balanced diet, winter is famously relentless. And let’s be honest, when social plans, holidays and comfort foods take over, nutrition is often the first thing to slip.
If you’re moving through the season feasting on rich food, sipping free-flowing alcohol, and relying on takeaways to survive your hangovers, supplements can help bridge those nutritional gaps and give your immune system the extra TLC it needs.
So, what exactly deserves a place in your winter rotation? We asked Rob, nutritionist and author of Unprocess Your Life, to share his essentials for winter wellness.
Vitamin D
Known as the “sunshine vitamin,” vitamin D is tricky to get through diet alone. The body produces most of it from direct sunlight hitting the skin, a process that slows dramatically during the darker autumn and winter months.
In fact, nearly 2 in 5 adults are vitamin D deficient, and that number rises to 2 in 3 during winter.
“A quality vitamin D supplement is a no-brainer in the winter,” says Hobson. Vitamin D plays a crucial role in calming inflammation and boosting the body’s natural antiviral defenses. Unsurprisingly, low levels are consistently linked with a higher risk of seasonal respiratory infections.
“Daily supplementation shows a modest but meaningful reduction in colds and respiratory infections,” he notes, particularly in people who start off deficient.
Hobson recommends 10 micrograms (400 IU) per day through autumn and winter, with higher doses only under professional guidance.
A Good Probiotic
Probiotics support the beneficial microbes in your gut, the zone where roughly 70% of your immune system lives.
“If your diet has slipped, you’ve had recent gut issues, or you're taking antibiotics, a targeted probiotic might be worth considering,” says Hobson.
One of the most researched strains is Lactobacillus rhamnosus GG (LGG), highlighted globally for its benefits during and after antibiotic use. Studies show it:
- Reduces antibiotic-associated diarrhoea
- Helps replenish beneficial gut bacteria
- Strengthens the intestinal barrier
- Supports immune resilience
But supplements aren’t the whole story. A gut-loving diet, rich in fibre, vegetables, legumes and fermented foods, still does the heavy lifting.
A Cover-Your-Bases Multivitamin
If you don’t want to juggle multiple supplements, a high-quality multivitamin works as a convenient safety net.
Around Christmas, we tend to eat more ultra-processed foods and fewer nutrient-dense meals,” says Hobson. “A multivitamin can fill gaps in B vitamins, zinc and selenium when your diet isn’t quite where you want it to be.
It’s a simple, sensible approach, supporting the foundation of your health without unrealistic promises.
Where Qbit Fits In
If you’re looking for an even simpler, smarter solution this winter, Qbit brings these essentials together in one daily habit. Packed with probiotics, prebiotics, vitamins, minerals and superfoods, Qbit is designed to support:
- Immunity
- Gut health
- Daily energy
- Overall nutritional balance
Instead of juggling multiple bottles, one sachet of Qbit helps cover the gaps that naturally form during busy, festive months, keeping your system supported from the inside out.
Winter is harsh. Your health routine doesn’t have to be. With Qbit, you get comprehensive, science-backed daily nutrition in the easiest form possible.
