Why your nutrient needs go up during cold season

Cold season is here: festive fun but lots of bugs doing the rounds. One minute you're fine, the next you feel tired, sniffly, and aware your body's working harder than usual. And it is. Winter places extra demands on your immune system, your energy levels, and even your mood. That means your nutrient needs naturally rise too. Here's what's actually happening, and how to stay ahead of it.

Why your body needs more nutrients in winter

It's not just about colder temperatures. Several overlapping stressors increase your micronutrient requirements.

Less sunlight reduces vitamin D production - our main source of vitamin D is UVB exposure, which drops sharply from October to March in the UK.
Immune activity rises - your immune system uses vitamins A, C, D, zinc, and selenium at a faster rate when fighting off seasonal bugs.
More time indoors means more viral exposure - closer contact in heated, poorly ventilated spaces challenges your defences.
Energy and mood can dip - nutrient cofactors for serotonin, melatonin, and energy metabolism have a higher workload in winter.

Key nutrients that matter most in cold season

Several vitamins and minerals play a particularly important role when your immune system and energy pathways are under pressure.

Vitamin D - supports immune health and mood; practically impossible to maintain optimal levels in UK winter without a supplement.
Vitamin C - used rapidly during immune activation; supports antioxidant defences.
Zinc - essential for immune-cell function and repair.
Selenium - supports antioxidant enzymes that protect cells under stress.
Vitamin A - important for mucosal defences, the first line barrier in your nose and throat.
B vitamins - help keep energy steadier when tiredness creeps in.

Why modern lifestyles amplify nutrient demands

Cold season is only part of the story. The reality is that modern living places extra pressure on your nutrient status all year, and winter exposes the cracks. Several everyday factors make it harder to stay topped up, even with a balanced diet.

Lower nutrient levels in food - intensive farming, depleted soil, and longer supply chains mean many crops contain fewer vitamins and minerals than they once did.
Busier lives mean less home cooking - more packaged or grab-and-go meals often provide energy but not the micronutrients your immune system relies on.
Chronic stress depletes nutrients - requiring replenishment of magnesium, vitamin C, B vitamins and antioxidants.
More time indoors - reduced sunlight lowers vitamin D levels long before winter begins.
Pollution exposure - industrial toxin exposure increases oxidative stress, which raises your requirement for antioxidants such as vitamins C and E, selenium and zinc.
Less restorative sleep - tiredness affects immune function and increases the need for magnesium and B vitamins involved in energy production.

Put all of this together and you can see why many people start winter already running low. Supplements help give your body the extra support it needs in a world that asks a lot of it.

A practical winter-ready supplement strategy

Don't get sucked in to fads that don't meet your essential needs: start with targeted support for common winter nutrient gaps.

A quality multivitamin with antioxidants - helps maintain vitamin D, A, zinc, selenium, C, and B vitamins during winter demands.
Extra magnesium in the evening - supports sleep, stress balance, and overall resilience.
Immune-focused support when needed - helpful for short-term use during periods of increased exposure.

City Survivor options to support winter wellbeing

Pollution Protection Multivitamin - includes vitamins A, C, D3 and K2, zinc, selenium, and a wide antioxidant profile suitable for winter demands.
Night Support - bioavailable magnesium glycinate complex supports sleep, stress and energy through darker months.
Immune Support - with elderberry, beta glucans, zinc and vitamin A for short-term immune support.

Final thoughts

Cold season always asks more of your body. With the right nutrients in place, your immune health, energy and mood are far better supported. A simple, consistent routine makes all the difference.

If you would like help choosing the right winter support for your lifestyle, you can explore the City Survivor range or get in touch for personalised guidance.