Over the counter pills could help you stay healthy in the colder months
Neil Shaw Assistant Editor
10:00, 09 Feb 2026Updated 10:16, 09 Feb 2026
The pills are commonly available in the UK and are inexpensive
A nutrition and food science expert says there are three pills we should all be taking at this time of year – not just vitamin D. Lucy Kershaw of Nature’s Best said colder months affect our health, but simple changes can help you stay healthy.
Lucy said: “One of the main reasons this time of year impacts our health is the shorter days and reduced sunlight. Naturally, our exposure to vitamin D drops, which has a knock-on effect across the body. Vitamin D contributes to the normal function of the immune system, so reduced intake from less sunlight can weaken immune responses and make fighting off colds or infections more difficult. That’s often why people feel run-down during the colder months.
“In fact, public health guidance often recommends vitamin D supplementation from October to March, when sunlight levels in the UK are at their lowest.
“Lifestyle changes also play a role; as we spend less time outdoors and more time indoors, there’s a natural reduction in physical activity, which can impact daily energy levels. Therefore, even though you might not feel like going outside during the colder months, taking a walk in the winter can be very beneficial to your physical well-being.
“Another factor is the disruption to our circadian rhythm, the body’s internal 24-hour clock. Reduced daylight exposure can make it harder to maintain consistent sleep and wake cycles, contributing to seasonal fatigue.
“This is why maintaining good sleep hygiene is vital at this time of year, especially as we approach flu season. Poor sleep can weaken the immune system and increase susceptibility to illness. The Sleep Foundation reinforces that both the quantity and quality of sleep are key for supporting immune function and preventing colds.
“Finally, being in close contact with others in enclosed spaces, like on public transport or in offices, increases our exposure to seasonal viruses such as coughs and colds, which is why personal hygiene is just as important.”
How can people stay well during the colder months?
Lucy said: “There’s no one-size-fits-all remedy, but some simple shifts can make a real difference. Always consider your individual needs, and speak to a healthcare professional if you’re unsure. Nevertheless, we recommend these three key areas to focus on during these times:
Support your nutrition
“Cold weather, close contact and poor diets can all take a toll on immunity. We recommend topping up with immune-supporting nutrients such as:
Vitamin D, which contributes to normal immune function and supports healthy bones and muscles.Vitamin C, also contributes to the normal function of the immune system, as well as the protection of cells from oxidative stress, and supports iron absorption.Zinc, as it contributes to normal cognitive function, maintenance of normal skin, hair and nails, and of course, normal function of the immune system.
“While supplements help, don’t rely on them alone. Prioritise a balanced diet full of colourful fruits, vegetables, and whole grains to naturally support energy and mood.”
Stay active, especially in sunlight
“With minimal sunlight, take advantage of it when you can. Even a 20-minute walk outdoors can help regulate your circadian rhythm and boost natural vitamin D levels.
“Exercise can also feel harder during the colder months, but it’s worth pushing through, as physical activity releases endorphins, which can lift your mood significantly.”
Prioritise your sleep routine
“Sleep plays a crucial role in regulating your body clock. Oversleeping or falling out of routine can worsen seasonal fatigue.
“Try to stick to consistent wake-up and bedtime hours. Building in pre-bed rituals, such as reading, stretching, or mindfulness, can also support mental health and deeper rest.
“If you’re struggling, try adapting your routine to better support your wellbeing. For example, gamers might swap high-adrenaline RPGs for slower-paced, mindful games. Book lovers could choose reads focused on mental health or meditation to encourage a calmer mindset.”
