How to Really Support Your Immune Health This Winter

As the colder months set in, many of us start thinking about how to stay well and avoid the cycle of coughs, colds, and low energy. But immune health is about so much more than just “not getting sick.” Your immune system is constantly working in the background — helping to defend against infections, regulating inflammation, and even keeping watch for cancer cells. It also has fascinating links to allergies, mood, and mental wellbeing.

The good news is there are clear, evidence-based steps you can take to give your immune system the best possible support this winter.

The Myths We Can Let Go Of

There are plenty of myths around immunity. For example:

• You can massively “boost” your immune system. The truth is we don’t want the immune system to be in constant overdrive — balance is the goal.

• Vitamin C cures colds. Vitamin C is important for health, but mega-doses won’t stop you catching a cold.

• Being cold makes you sick. It’s not the chill in the air itself — it’s that winter is when viruses spread more easily, and we tend to spend more time indoors in close contact.

  
  

What Really Makes a Difference

Science points to some simple but powerful ways to support immune health:

• Sleep well – quality rest helps immune cells do their job properly.

• Stay active – regular, moderate exercise strengthens immune defences.

• Manage stress – chronic stress can weaken immunity over time.

• Eat a varied diet – whole foods, lean proteins, healthy fats, fruit, and plenty of vegetables provide key nutrients.

• Vitamin D – especially important in winter months when sunlight is scarce.

  
  

Supplements: A Helpful Safety Net

Even with the best diet and lifestyle, sometimes our bodies need an extra layer of support — especially in winter. I personally see supplements as a safety net. Not a replacement for good nutrition, but a way of filling the gaps that modern living and depleted soil quality can leave behind. Here are a few worth considering:

1. Vitamin D (with K2)

Vitamin D plays a vital role in immune regulation, mood, and bone health. In the UK, most adults are advised to supplement during the winter months.

• Therapeutic dose: 2000–4000 IU daily is considered safe and effective for most adults, though higher doses may be needed if levels are very low (it’s always best to check with a GP or blood test).

• Why K2? Vitamin K2 works alongside vitamin D to ensure calcium is directed to the bones and teeth, not soft tissues — supporting long-term cardiovascular and bone health.

  
  

2. A Quality Multivitamin

Even with a healthy diet, our food doesn’t always contain the same nutrient levels it once did, largely due to soil depletion. A good multivitamin provides a broad spectrum of essential nutrients, acting as an insurance policy against everyday deficiencies.

3. Factor 4 (Omega + Anti-Inflammatory Support)

Chronic, low-grade inflammation is linked to a weaker immune system and many health issues. Factor 4 combines omega fatty acids, turmeric, and other natural ingredients to help manage inflammation and support overall resilience.

Check Out My Supplements Here

Finding Your Balance

The key message is that immune health isn’t about a magic bullet — it’s about balance and consistency. Prioritise rest, movement, stress management, and a nourishing diet. Then, where helpful, layer in supplements as that extra safety net.

I like to think of it as “all the help I can get.” My immune system is working hard for me every single day — and giving it the support it needs helps me feel stronger, healthier, and more resilient through the winter months and beyond.

For me personally, I’ve chosen then LiveGood supplements (link above) because they’re clean, high-quality, and affordable — everything I need without unnecessary fillers. Just as importantly, they are third-party tested with certificates of analysis available, so I know exactly what’s in them (and what’s not). Whichever company you choose, look for supplements that provide therapeutic doses — enough to actually make a difference — and always check that they’re independently tested and fully transparent. That way, you can be confident that your safety net is really supporting your health.

Any questions, then do contact me!

Jen x