Winter is the time to rethink your supplement routine

SEASONAL: Health expert urges South Africans to review their supplement routines as winter changes sunlight exposure, eating habits and illness risks, warning that more supplements do not necessarily mean better health…

By WSAM Reporter

Many South Africans faithfully take the same vitamins and supplements every day without questioning whether they are still necessary.

But as winter alters daily routines, nutritional needs may also change, making the colder months the ideal time to reassess what is really needed.

That is the advice from Andy Moore, research & development manager at FoodGrown, who says a seasonal review can help people avoid unnecessary supplements while ensuring genuine nutritional gaps are addressed.

“Every supplement should have a clear purpose,” Moore says. “Winter is the ideal time to ask whether each product still has a role to play.”

He explains that shorter days, colder weather and spending more time indoors can affect sunlight exposure, eating patterns, physical activity and even susceptibility to seasonal illnesses.

Rather than automatically adding more products to a daily routine, Moore recommends starting with a simple audit.

“Review everything you already take, identify any seasonal gaps and choose support according to your actual needs,” he says.

A useful first step is listing every supplement being taken—from multivitamins and individual vitamins to herbal products, powders and fortified drinks—and asking why each one was introduced in the first place.

Some may have been prescribed to correct a diagnosed deficiency or meet a specific health need, while others may simply have become part of a long-standing habit.

One nutrient deserving particular attention during winter is vitamin D, which the body produces through exposure to sunlight.

Although South Africa enjoys abundant sunshine, Moore notes that work schedules, clothing, age, skin pigmentation and where people live can significantly influence vitamin D production.

“Someone who leaves home before sunrise, spends the day indoors and returns after sunset may receive very little direct sunlight,” he says.

He adds that research has shown greater seasonal variation in vitamin D levels in Cape Town than in Johannesburg because ultraviolet B exposure remains stronger in the Highveld throughout the year.

People with limited sun exposure, older adults, those with darker skin or individuals who have previously experienced low vitamin D levels should discuss testing or supplementation with a healthcare professional before increasing their intake.

Moore also cautions against assuming that immune-support products offer guaranteed protection against winter illnesses.

While nutrients such as vitamins A, C and D, zinc, selenium, iron and several B vitamins contribute to the normal functioning of the immune system, he says supplements should only be used to address identified deficiencies or genuine dietary shortfalls.

Multivitamins

Consumers should also be aware of duplication.

“A multivitamin, an immune-support formula and a separate zinc supplement may all contain zinc,” Moore explains. “Taken together, they can provide much higher levels than people realise.”

The same applies to vitamin C, vitamin D and selenium, making it important to read product labels carefully and calculate the total amount consumed each day.

Moore advises consumers not to rely on marketing claims alone when selecting supplements.

Instead, they should examine the full formulation, ensure products complement rather than duplicate one another and choose options that are practical enough to take consistently.

He also warns against self-prescribing supplements for winter fatigue.

Persistent tiredness can result from reduced activity, illness, stress, poor nutrition or deficiencies in nutrients such as iron, vitamin B12, folate or vitamin D. However, determining the underlying cause is essential before beginning supplementation.

“Iron, for example, is vital for transporting oxygen in the blood, but taking it unnecessarily may cause side effects and can be harmful in excessive amounts,” he says.

Anyone experiencing ongoing fatigue should seek medical advice rather than relying on energy supplements.

Moore recommends ending every seasonal review with a practical check of expiry dates, storage conditions, overlapping ingredients and possible interactions with prescription medicines.

His message is straightforward: winter should prompt thoughtful assessment—not automatic consumption.

“A strong winter supplement routine should be targeted, appropriate and easy to follow,” he says. “Every product should have a reason to be there.”