Winter glow: The most important micronutrients in the cold season

Winterglow: Die wichtigsten Mikronährstoffe in der kalten Jahreszeit

The cold season isn't just about cozy evenings, candlelight, and the smell of cookies. It also puts a strain on your body – quite a lot, in fact. Shorter days, less sunshine, dry air from heating, increased stress in December, and that general feeling of being tired: all of this means your body needs extra support right now. That's where micronutrients come in – your body is using significantly more energy to maintain vital bodily functions .

This winter guide shows you which micronutrients, macronutrients, trace elements, amino acids, fatty acids, and minerals boost your well-being. Learn which nutrients are truly beneficial for you right now – and how you can easily integrate them into your daily routine.

Why we need more micronutrients in winter

In winter, your body works at full capacity – even if you don't always notice it. Shorter days with less sunlight mean less of your body's own vitamin D production, cold temperatures increase energy requirements, and dry air from heating systems puts a strain on your skin and mucous membranes.

The most important reasons:

  • less sunlight → less vitamin D production¹,⁵
  • Cool temperatures → your body uses more energy²
  • Stress during Advent → magnesium requirements can increase⁶
  • Cold season → the immune system is under greater strain³,⁷
  • Dry air from heating → skin, hair and mucous membranes lose moisture³,⁴

Many people therefore pay more attention to their diet in winter to ensure an adequate supply of essential nutrients.1,3

Die wichtigsten Gründe:

  • weniger Sonnenlicht → weniger Vitamin‑D‑Produktion¹,⁵
  • kühle Temperaturen → dein Körper verbraucht mehr Energie²
  • Stress in der Adventszeit → der Magnesiumbedarf kann steigen⁶
  • Erkältungszeit → das Immunsystem ist stärker gefordert³,⁷
  • trockene Heizungsluft → Haut, Haare und Schleimhäute verlieren Feuchtigkeit³,⁴

Viele Menschen achten daher im Winter bewusster auf ihre Ernährung, um die Versorgung mit essenziellen Nährstoffen sicherzustellen.¹,³

Vitamin D – the absolute winter must-have

Vitamin D is practically non-negotiable in winter: In Central Europe, UV-B radiation is usually insufficient between approximately November and March to produce enough vitamin D in the skin.⁵,⁸ This is associated with an increased risk of suboptimal serum levels, which can contribute to fatigue, susceptibility to infections, and mood swings.⁵,⁸,⁹

Why vitamin D is important now:

  • supports the immune system (including effects on innate and acquired immunity)⁸,⁹
  • important for muscle function and bone health (calcium metabolism)⁸,1⁰
  • is associated in studies with mood and winter blues⁹

Good sources: Winter sun (where available), fatty fish, eggs, fortified foods – realistically, many people need a supplement from November to March after consulting a healthcare professional.⁵,⁸

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Vitamin C & Zinc – your protective shield for the winter months

Vitamin C and zinc are a classic “winter duo.” Both contribute to the normal function of the immune system and help the body reduce oxidative stress.¹¹⁻¹³

The interplay:

  • Vitamin C supports the normal function of immune cells and protects them from oxidative stress.11
  • Zinc is important for cell division, barrier functions of the mucous membranes and antiviral immune response.¹²
  • Both have an antioxidant effect – helpful in combating oxidative stress caused by infections and environmental factors.¹¹⁻¹³

Good food sources include: citrus fruits, kiwi, bell peppers, berries, fresh vegetables, rosehip tea.11,13

Magnesium – your relaxation aid during the hectic Advent season

Magnesium is involved in hundreds of enzymatic reactions, particularly in nerve, muscle, and energy metabolism.1⁴ Increased consumption can occur during stress, physical exertion, and an unbalanced diet.⁶,1⁴

What magnesium can do for you:

  • supports normal nerve function and psychological function⁶,¹⁴
  • contributes to normal muscle function and relaxation after exertion¹⁴
  • plays a role in sleep quality and stress resilience in observational studies⁶

Good sources: Cocoa, nuts, whole grain products, bananas, mineral water with a high magnesium content.1⁴

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Magnesium Superior with 7 forms of magnesium & vitamin C
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Magnesium Superior with 7 forms of magnesium & vitamin C
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Magnesium Superior with 7 forms of magnesium & vitamin C
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Vitamin A, Vitamin E, Vitamin K & Vitamin B9 (Folate)

  • Vitamin A
    Vitamin A is important for normal skin, mucous membranes, vision, and the immune system.¹⁵ A deficiency can manifest itself through dry skin and vision problems, among other things.¹⁵
  • Vitamin E
    Vitamin E acts as a fat-soluble antioxidant and protects cell membranes from oxidative damage.1⁶ It is frequently associated with skin protection and oxidative balance.1⁶
  • Vitamin K
    Vitamin K is essential for normal blood clotting and plays an important role in bone metabolism (activation of osteocalcin).1⁷ Severe deficiency is rare, but can contribute to clotting disorders.1⁷
  • Vitamin B9 (folate)
    Folate is important for cell division, blood formation, and homocysteine ​​metabolism, and thus indirectly for energy processes.1⁸ A deficiency can lead to fatigue and elevated homocysteine ​​levels.1⁸
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B vitamins – energy for gray winter days

B vitamins are key cofactors in energy metabolism and support nerve and brain function.1⁹ In particular, deficiencies in B6, B12, and folate are frequently associated with fatigue, poor concentration, and mood.1⁹,2⁰

Especially important in winter:

  • Vitamin B6: involved in energy metabolism and neurotransmitter synthesis¹⁹
  • Vitamin B12: important for blood formation and the nervous system²⁰
  • Folate: essential for cell division and blood formation¹⁸

Ideal if you work a lot, play sports, or if everyday life is demanding.1⁹,2⁰

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Omega-3 fatty acids – balance for mood & joints

Omega-3 fatty acids (EPA and DHA) are important components of cell membranes and have anti-inflammatory effects.²¹ They are associated with cardiovascular health, cognitive function, mood, and joint comfort.²¹⁻²³

Advantages in winter:

  • can positively influence mood (e.g., studied in studies on seasonal mood disorders)²²,²³
  • support heart and blood vessels²¹
  • are important for normal brain function and vision²¹
  • can support the skin barrier and moisture balance from within²⁴

Sources: Linseed oil, walnuts, chia seeds, salmon, mackerel.²¹

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Skin, hair & nails in winter

Cold weather and dry indoor heating air deprive the skin of moisture and can impair its barrier function and elasticity.³,⁴ Nutrients such as biotin, zinc, omega-3 fatty acids, vitamin A, and vitamin C can support skin structure, barrier function, and regeneration.¹⁵,¹⁶,²⁴,²⁸

The most important micronutrients for a well-groomed winter self:

  • Zinc: important for cell division, wound healing and protection against oxidative stress¹²,²⁸
  • Biotin: contributes to the maintenance of normal skin and hair²⁹
  • Omega-3: can modulate inflammation in the skin and improve barrier function²⁴
  • Vitamin C: important for normal collagen formation in skin and blood vessels¹¹

Mini tips for everyday life: drink enough fluids, eat warm, nutrient-rich meals, moisturize your skin morning and evening, and don't blow-dry your hair on too hot a setting.³,⁴

Small winter rituals for your well-being

Winter also means slowing down, enjoying life, and recharging your batteries. Relaxation rituals, moderate exercise, and warm, nutritious meals have been proven to contribute to mental and physical health.³⁰,³¹

Ideas that will do you good:

  • Relaxed cookie baking – mindfulness and slowing down³⁰
  • Magnesium in the evening – promotes relaxation during stress⁶
  • hot drinks – sensation of warmth and fluid intake³
  • Winter walks – good for mood, immune system and vitamin D stores (when there is sun)⁵,³¹
  • Candles, blanket, good food – conscious relaxation and stress reduction³⁰

Conclusion: Your winter glow comes from within

If you consciously plan your diet in winter and pay attention to micro- and macronutrients, minerals, high-quality fats, protein, complex carbohydrates, and vitamins such as vitamin D, vitamin C, vitamin E, or vitamin B12, this can contribute to greater well-being.¹⁻³,⁸,¹¹,¹⁹,²¹,²⁵ Winter puts a strain on the body – but you can wonderfully support yourself with a balanced diet and small rituals.³⁰,³¹

Bibliography

  1. Calder PC et al. (2020). Optimal nutritional status for a well-functioning immune system is an important factor to protect against viral infections. Nutrients . Available at: https://www.mdpi.com/2072-6643/12/4/1181 [Accessed: December 4, 2025].
  2. German Nutrition Society (DGE). (2023). Wholesome diet – recommendations. Available at: https://www.dge.de [Accessed: 04.12.2025].
  3. Federal Centre for Nutrition (BZfE). (2022). Staying healthy through the winter: Nutrition and the immune system. Available at: https://www.bzfe.de [Accessed: 04.12.2025].
  4. Watson REB et al. (2020). Environmental factors in skin ageing. British Journal of Dermatology . Available at: https://academic.oup.com/bjd [Accessed: 04.12.2025].
  5. Holick MF. (2007). Vitamin D deficiency. New England Journal of Medicine . Available at: https://www.nejm.org/doi/full/10.1056/NEJMra070553 [Accessed: December 4, 2025].
  6. DiNicolantonio JJ et al. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart . Available at: https://openheart.bmj.com [Accessed: December 4, 2025].
  7. Eccles R (2005). Understanding the symptoms of the common cold and influenza. The Lancet Infectious Diseases . Available at: https://www.thelancet.com [Accessed: December 4, 2025].
  8. Robert Koch Institute (RKI). (2019). Vitamin D supply in Germany. Available at: https://www.rki.de [Accessed: 04.12.2025].
  9. Anglin RES et al. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry . Available at: https://www.cambridge.org [Accessed: 04.12.2025].
  10. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific Opinion on the substantiation of health claims related to vitamin D. Available at: https://efsa.onlinelibrary.wiley.com [Accessed: December 4, 2025].
  11. Hemilä H, Chalker E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews . Available at: https://www.cochranelibrary.com [Accessed: 04.12.2025].
  12. Prasad AS. (2014). Zinc in human health: effect of zinc on immune cells. Molecular and Cellular Biochemistry . Available at: https://link.springer.com [Accessed: December 4, 2025].
  13. EFSA NDA Panel. (2009). Scientific Opinion on the substantiation of health claims related to vitamin C. Available at: https://efsa.onlinelibrary.wiley.com [Accessed: 04.12.2025].
  14. Gröber U et al. (2015). Magnesium in prevention and therapy. Nutrients . Available at: https://www.mdpi.com/2072-6643/7/9/8199 [Accessed: 04.12.2025].
  15. Sommer A. (1995). Vitamin A deficiency and its consequences. New England Journal of Medicine . Available at: https://www.nejm.org [Accessed: December 4, 2025].
  16. Traber MG. (2014). Vitamin E inadequacy in humans. Free Radical Biology and Medicine . Available at: https://www.sciencedirect.com [Accessed: December 4, 2025].
  17. Shearer MJ, Newman P. (2008). Metabolism and cell biology of vitamin K. Thrombosis and Haemostasis . Available at: https://www.thieme-connect.com [Accessed: December 4, 2025].
  18. Bailey LB, Gregory JF. (2013). Folate metabolism and requirements. Journal of Nutrition . Available at: https://academic.oup.com/jn [Accessed: December 4, 2025].
  19. Kennedy DO. (2016). B vitamins and the brain: mechanisms and health outcomes. Nutrients . Available at: https://www.mdpi.com [Accessed: December 4, 2025].
  20. O'Leary F, Samman S. (2010). Vitamin B12 in health and disease. Nutrients . Available at: https://www.mdpi.com [Accessed: 04.12.2025].
  21. Calder PC. (2021). Very long-chain n-3 fatty acids and human health. Proceedings of the Nutrition Society . Available at: https://www.cambridge.org [Accessed: December 4, 2025].
  22. Grosso G et al. (2014). Omega-3 fatty acids and depression. Nutrients . Available at: https://www.mdpi.com [Accessed: 04.12.2025].
  23. Su KP et al. (2018). Omega-3 fatty acids in mood disorders. Journal of Clinical Psychiatry . Available at: https://www.psychiatrist.com [Accessed: December 4, 2025].
  24. Boelsma E et al. (2001). Nutrition and skin aging. American Journal of Clinical Nutrition . Available at: https://academic.oup.com/ajcn [Accessed: December 4, 2025].
  25. Peña-Rosas JP et al. (2015). Daily oral iron supplementation in menstruating women. Cochrane Database of Systematic Reviews . Available at: https://www.cochranelibrary.com [Accessed: 04.12.2025].
  26. WHO. (2016). Guideline: Daily iron supplementation. Available at: https://www.who.int [Accessed: 04.12.2025].
  27. Hallberg L et al. (1989). Vitamin C and iron absorption. American Journal of Clinical Nutrition . Available at: https://academic.oup.com/ajcn [Accessed: December 4, 2025].
  28. Marcellini F et al. (2006). Zinc status, psychological and nutritional assessment in old people. Age . Available at: https://link.springer.com [Accessed: 04.12.2025].
  29. EFSA NDA Panel. (2009). Scientific Opinion on the substantiation of health claims related to biotin. Available at: https://efsa.onlinelibrary.wiley.com [Accessed: 04.12.2025].
  30. Pressman SD et al. (2009). Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic Medicine . Available at: https://journals.lww.com [Accessed: December 4, 2025].
  31. Pedersen BK, Saltin B (2015). Exercise as medicine – evidence for prescribing exercise as therapy. Scandinavian Journal of Medicine & Science in Sports . Available at: https://onlinelibrary.wiley.com [Accessed: December 4, 2025].

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