During the late fall and winter months, many people find that their immune system is depleted and they are more susceptible to illness. This is a good time to turn to specific supplements to boost immunity, support mood, and maintain energy. Here are some widely recommended options:

• Vitamin D: This is essential in winter due to reduced sunlight. Vitamin D supports immune function, bone health, and mood regulation. Aim for around 1000–2000 IU daily, though needs vary.
• Vitamin C: Known for immune-boosting properties, vitamin C can help the body fend off infections. Look for 500–1000 mg daily, especially if your diet is lower in fruits and vegetables.
• Zinc: Zinc supports immune health and can help shorten the duration of colds. Aim for 15–30 mg daily, especially if you feel a cold coming on.
• Probiotics: Gut health is closely linked to immunity. Probiotics can help maintain healthy bacteria in the digestive tract, which plays a major role in immune defense. Look for a multi-strain formula, especially those with lactobacillus and bifidobacterium.
• Omega-3 Fatty Acids: These help reduce inflammation, support brain health, and may even improve mood during the darker months. Fish oil or algae oil are good sources, with 1000–2000 mg daily of combined EPA and DHA.
• Elderberry: Rich in antioxidants and known for its immune-boosting properties, elderberry can help reduce the severity of colds and flu. It's often available in syrups or gummies.
• Magnesium: Often overlooked, magnesium supports sleep, muscle function, and stress reduction. Aim for 200–400 mg per day, ideally in a chelated form for better absorption. There are different types of magnesium, so pop into your local health food store to see what's best for you.
• B-Complex Vitamins: For those struggling with low energy, B vitamins can be a great help. They support energy production, stress resilience, and mood.
• Adaptogenic Herbs (like Ashwagandha or Rhodiola): These herbs help the body adapt to stress, support energy levels, and may improve resilience during the colder, darker months. They are also useful any time of year where you are trying to manage a large stress load.

Please check with your health care professional if you have any concerns before taking supplements.

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