Five Supplements You Need In Winter

If you eat healthily, you don’t need to worry too much about dietary supplements, even in winter. But even then, in most cases, ONE vitamin is necessary, which you should – at least in winter – take in the form of a dietary supplement. However, if the diet is not always beneficial, then at least four other dietary supplements or groups of vital substances are recommended, which should be taken as high-quality and holistic dietary supplements.

Pills instead of vegetables in winter?

A healthy base-excessive diet made from preferably fresh and local ingredients already provides plenty of nutrients and vital substances.

However, many people do not want to take care of a perfect diet every day, especially not in winter when the cold makes you crave sweets and hearty foods. Others don’t like vegetables that much or think they don’t have time to prepare them.

In these cases, dietary supplements are indeed an important and indispensable addition to the daily diet.

But there are also vitamins that EVERYONE should take in the form of dietary supplements in winter – whether they eat healthily or not, simply because it is not possible to cover the need for these vital substances with food.

A must in winter: vitamin D

Everyone should take vitamin D, for example, in winter – at least if you live in moderate latitudes, don’t like offal, and don’t regularly go to the mountains or the Mediterranean in winter.

In winter, even when the sun is shining, the low sun cannot lead to the urgently needed vitamin D formation in the skin.

Furthermore, since the vitamin D content in common foods is far too low to even come close to meeting the requirement, even the healthiest diet is of little help here.

Vitamin D3 is best combined with vitamin K

Ideally, choose a vitamin D supplement that is combined with vitamin K. Vitamin K is not a typical winter vitamin. We need it all year round. However, since it takes care of bone health along with vitamin D while keeping blood vessels clean and free of debris, both vitamins should be taken together.

Vitamin K2 is THE vitamin for a healthy cardiovascular system – and as we know, we don’t just need it in winter.

Holistic Vitamin C

Vitamin C can of course be eaten with fruits, salads, and vegetables. If you are unsure whether you are getting enough vitamin C or if you are dealing with the flu again, then you should choose a natural vitamin C preparation made from berry and fruit powder.

Only there – in contrast to pure ascorbic acid – are all the accompanying substances included that make it easy for the body to utilize vitamin C and the other secondary plant substances perfectly.


In winter, it is essential to have a source of high-quality antioxidants on hand.

Recommended antioxidants can be found, for example, in astaxanthin, in OPC, or in the Aronia berry.

With one of the highest known anthocyanin contents, it protects in particular against free radicals and thus against oxidative processes and cell damage of all kinds, so that under the influence of chokeberry, the risk of chronic disease processes decreases massively.

However, since Aronia also has an antimicrobial and anti-inflammatory effect due to the polyphenols and vitamins it contains, the Aronia berry is the dietary supplement of choice, especially in winter, to protect you from infections such as the common cold.

Leafy Greens – If not fresh, then in powdered form

Green leafy vegetables are eaten even less frequently in winter than in summer. The selection of leafy salads is shrinking and so is the desire for a fresh salad plate.

But all the secondary plant substances in green leafy vegetables, their antioxidants, bitter substances, magnesium, beta-carotene, and chlorophyll are urgently needed for our immune system and our performance in winter.

Whenever possible, you should therefore use fresh greens. Lamb’s lettuce, postelection, endive, rocket, spinach, or sugar loaf are ideal.

By the way, you don’t necessarily have to prepare a salad with it. Simply add a portion of lettuce leaves to the blender along with the avocado pulp, a carrot, a piece of onion, the juice of 2 oranges, and parsley. Mix the mixture into the cream, season with vinegar, oil, mustard, herb salt, and pepper as desired, heat the soup very slightly and enjoy this high-quality vital substance bomb as often as possible in winter.

When that’s not possible, highly alkaline powdered greens can help you through days when you don’t have time for a greens meal or when the fridge is low.

In such cases, simply stir a tablespoon of alkaline green vegetable powder into your favorite juice, into a glass of rice or oat milk, into a quick soup, into a cup of hot broth, or into the tomato sauce two to three times a day with the pasta – and your green vegetable balance will look much better.

Available are parsley leaf powder, nettle powder, broccoli powder, spinach powder, dandelion leaf powder, and of course grass powder such as barley, wheat, and spelled grass powder.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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