3 ways to fight flu this winter

Support your immune system and fight fatigue with these winter wellness essentials, says Liz Connor

1. Vitamin D

Also known as “the sunshine vitamin”, Vitamin D is essential for keeping teeth and bones healthy, regulating mood and improving resistance against winter bugs. According to the British Nutrition Foundation, around 1 in 5 of us have low levels, and government advice suggests we should all take a supplement in the darker months. “Your susceptibility to colds and flu increases in autumn and winter, partly because viruses survive better in cold weather, and partly because immunity is reduced by breathing dry, centrally-heated air,” says Dr Sarah Brewer, of Healthspan. The best source of the good stuff is getting out in the sunshine but sunlight is scarce during winter and it can be particularly hard to get your daily fix if you’re office-based. Try Healthspan’s Vitamin D3 and Calcium supplement (£9.95 for 240 chewable tablets, healthspan.co.uk)

2. Vitamin C

Probably the best-known defence against the coughs and colds of the winter months. Studies show that it can help bolster the immune system, reduce inflammation in the body as well as fight fatigue. Nutritionist Rob Hobson recommends getting “plenty of vitamin C-rich foods such as blueberries, kiwis, oranges, peppers and green leafy vegetables into your winter diet”. Let’s face it though, we’re all busy people and it’s not always easy to plan out your meals ahead of time. If you feel your diet isn’t quite cutting it, try Holland and Barrett’s Vitamin C and Zinc tablets (£4.79 for 60 lozenges, hollandandbarrett.com)

3. Iron

Winter can easily affect your energy levels and mood, and if you find yourself feeling fatigued during the day, ask your doctor to check out your iron levels. A lack of iron can leave you feeling exhausted, affecting everything from your brain function to your immune system’s ability to fight off infections. Eating a diet that is high in iron-rich foods can help, but it might also be worth taking a supplement, such as Iron Plus and Folic Acid tablets (£4.39 for 30, myvitamins.com)