As chilly winds blow in and our days get shorter, it’s not just the weather that changes—so does our risk of catching colds and flu. At the pharmacy, I see more people dealing with coughs, congestion, and fatigue during the winter months. While managing symptoms is important, my favorite conversations focus on prevention. Supporting your immune system now can help keep you healthier all season long.
A strong immune system starts with healthy daily habits. Consistent sleep, regular physical activity, and eating a variety of colorful fruits and vegetables are the building blocks of wellness. These simple steps help your body fend off illness and recover faster if you do get sick. But as daylight fades and more time is spent indoors, even a balanced diet might need a little help from key supplements.
Key Vitamins for Immunity
Vitamin D: Known as the “sunshine vitamin,” Vitamin D is an essential nutrient for immune health. In the summer, our bodies make Vitamin D naturally from sunlight, but during winter, low levels are common. Without adequate Vitamin D, the immune system may not function effectively. I often recommend a daily Vitamin D supplement from November through March, especially if you spend most of your time indoors.
Vitamin C: This vitamin is a classic for a reason. Vitamin C is a powerful antioxidant, protecting your cells from damage and supporting the production of important immune cells. You can get Vitamin C from foods like oranges, strawberries, and bell peppers, but during the winter, a supplement is a reliable way to help meet your needs.
Zinc: Zinc is a trace mineral that helps keep the immune system strong and supports wound healing. Taken at the first sign of a cold (as a lozenge or syrup), zinc may even help reduce the duration of symptoms. It’s an unsung hero of winter wellness.
Stay Safe—Ask Before You Supplement
While vitamins and minerals are widely available over the counter, they are not always risk-free. Some supplements can interact with prescription medications—Vitamin K, for example, can affect blood thinners, and certain minerals may reduce the effectiveness of antibiotics. Before adding any supplement to your routine, have a conversation with your pharmacist or healthcare provider. We are here to help you make informed choices and ensure your supplements are safe and effective for your unique needs.
Healthy Habits for All Season
Supplements play an important role, but they work best alongside a whole-foods diet, regular handwashing, staying hydrated, and managing stress. Get outdoors for a little sunshine if you can and remember that a brisk walk does wonders for both mood and immunity.
“As your pharmacist, my goal is to be your resource for trusted health advice. Please feel free to ask questions about immune support, vitamins, or any concerns you have. A little prevention goes a long way in making sure you and your family winter-proof your health this season. Stay well!” Brian Schuele, PharmD
Brian Schuele, PharmD
Director of Pharmacy
