Nutrition and Dietary Supplements in Winter—What to Pay Attention To

25. Nov 2025 | General, Live healthier

Vitamine, Obst und Nahrungsergänzung

As winter approaches, not only do our clothes and the weather change, but so do our nutritional requirements. Shorter days and less sunlight have a direct effect on our bodies, especially on the body’s production of certain vitamins. A balanced diet remains the best foundation for health and well-being, even in the cold season. Dietary supplements can be a useful addition to this—provided they are used in a targeted and responsible manner.

Vitamin D Deficiency and Supplementation

Vitamin D is the most frequently discussed dietary supplement in winter. In Central Europe, sunshine is usually too weak between October and March to produce sufficient vitamin D through the skin. The German Federal Institute for Risk Assessment points out that around 80 to 90 percent of vitamin D requirements are normally covered by the body’s own production, but that this is sometimes insufficient during the dark months of the year. A vitamin D deficiency can pose a risk of bone weakness, increased risk of falls, and reduced muscle strength, especially in older people. There is also some evidence that this vitamin plays a role in various immune functions, although the data on this is not conclusive.

For adults whose bodies do not produce sufficient vitamin D, the German Nutrition Society recommends a daily intake of 20 micrograms of vitamin D, which corresponds to approximately 800 international units. Those affected include, for example, older people, people with dark skin types, or people who do not spend time outdoors or only do so with their skin completely covered. Supplementation should be done in consultation with a doctor and ideally be based on measured blood levels, since both under- and oversupply can pose health risks. The European Food Safety Authority and the German Federal Institute for Risk Assessment consider 100 micrograms per day, which corresponds to around 4,000 international units, to be the tolerable upper intake level. This limit should not be exceeded, as excessive intake can lead to increased calcium levels and other complications.

What Other Vitamins, Nutrients, and Trace Elements Are Important?

In addition to vitamin D, other micronutrients also play an important role in winter. Vitamin C, for example, is often associated with improved infection tolerance, although preventive high doses are not generally recommended. Zinc supports the normal functioning of the immune system and may be beneficial as a supplement when a deficiency has been confirmed. The benefits of omega-3 fatty acid supplementation, for example from fish or algae oil, are being discussed due to their anti-inflammatory properties—especially during the dark months of the year. Trace elements such as iron, selenium, or magnesium may also be relevant for certain groups of people, such as vegetarians, athletes, or older people. However, medical clarification is essential before taking these supplements.

Probiotics and a gut-friendly diet are receiving increasingly attention, as the microbiome plays a role in immune defense and inflammation regulation. A targeted intake through fermented foods such as yogurt, kefir, or lacto-fermented vegetables can have a supportive effect. The same applies here: supplements should be carefully considered and, wherever possible, based on medical advice.

So, What Does This Mean for My Everyday Life?

In everyday life, it is important to ensure that your diet is varied and nutritious. Eating fatty sea fish such as salmon or herring can help to provide vitamin D and omega-3 fatty acids. Legumes, whole grains, nuts, and seeds provide valuable minerals and fiber. Even in winter, there is a wide variety of fresh fruit and vegetables available, which should be included purposefully in the diet. Fresh herbs and spices not only add flavor, but often also provide secondary plant substances with health benefits.

Dietary supplements are not a substitute for a balanced diet, but can be beneficial under certain circumstances. It is crucial to assess individual needs, ideally through a medical examination. Anyone who takes medication regularly should be aware of possible drug interactions and consult a healthcare professional before taking supplements.

The dark season brings with it particular challenges—both for the immune system and for general well-being. However, with a conscious diet and, if necessary, targeted supplementation, much can be done to stay healthy and strong throughout the winter.

The mediteo app can support you in your daily life, for example by helping you document your supplement intake or reminding you to have regular blood tests. In Germany it can also provide information about possible interactions with your medications via THERAFOX PATIENT. This allows you to keep an eye on your health even during the cold season—safely and reliably.

 

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