As winter settles across South Africa, daily routines naturally begin to change. People spend more time indoors, outdoor exercise often decreases, and seasonal illnesses become more common. Yet despite these shifts, many continue taking the exact same supplements they have used throughout the year without stopping to ask a simple question: Do these supplements still meet my current needs?
According to Andy Moore (MSc Dietetics), Research & Development and Quality Control Manager at FoodGrown, winter presents the ideal opportunity to reassess your supplement routine and ensure every product still serves a meaningful purpose.
Rather than automatically adding more vitamins to the shopping basket, Moore believes the smartest approach is to review your current routine, identify genuine nutritional gaps and make informed decisions based on your lifestyle, health and the season.
Start by Understanding Why You Take Each Supplement
Supplement routines often grow over time.
A vitamin may have been recommended after a blood test revealed a deficiency. Another product may have been introduced during a busy period or after reading about its benefits. Months later, many people continue taking the same products simply because they have become part of their morning ritual.
Winter is the perfect time to pause and review.
Moore recommends listing every supplement you currently take, including multivitamins, single vitamins and minerals, herbal products, powders and fortified drinks. Then ask yourself why each product is there, whether the original reason still applies and if the dosage remains appropriate.
This simple exercise can reveal unnecessary duplication, temporary supplements that have overstayed their welcome, or opportunities to simplify your daily routine.
A focused supplement plan is often easier to understand, manage and maintain consistently.
Winter Can Change Your Nutritional Needs
One nutrient that deserves particular attention during winter is vitamin D.
Unlike many nutrients obtained primarily through food, vitamin D is produced when sunlight reaches the skin. During winter, shorter days, colder temperatures and spending more time indoors can reduce natural production.
Although South Africa enjoys abundant sunshine, vitamin D levels still vary depending on several factors, including:
- Time spent outdoors
- Working hours
- Clothing choices
- Skin pigmentation
- Age
- Geographic location
Someone leaving home before sunrise, working indoors all day and returning after sunset may receive very little direct sunlight despite clear winter skies.
Research has also shown greater seasonal variation in vitamin D levels in Cape Town compared with Johannesburg, where ultraviolet B exposure remains relatively stronger throughout winter.
People with darker skin, older adults, individuals who spend limited time outdoors or those previously diagnosed with low vitamin D should discuss testing or supplementation with a healthcare professional.
Vitamin D contributes to normal immune function while supporting healthy bones and muscles. However, Moore cautions that excessive intake can be harmful, making professional guidance important.
Immune Support Requires More Than Good Intentions
Winter naturally leads many people to purchase immune-support supplements.
While several nutrients—including vitamins A, C and D, vitamins B6 and B12, folate, zinc, selenium, copper and iron—contribute to normal immune function, Moore advises consumers to avoid combining multiple products without checking their ingredients.
A multivitamin, immune support formula and standalone zinc supplement may all contain zinc.
The same applies to vitamin C, vitamin D and selenium.
Without realising it, consumers may exceed recommended daily intakes simply because similar nutrients appear in different products.
Reading labels carefully, comparing formulations and checking serving sizes can help avoid unnecessary duplication.
Moore also reminds consumers that while nutrients support normal immune function, no supplement can guarantee protection against colds or influenza. Vaccinations, medical care, sufficient sleep, good hygiene and proper ventilation remain essential during winter.
Don’t Be Fooled by the Front of the Label
Many consumers select supplements based on the ingredient highlighted on the front of the packaging.
Moore believes the complete ingredient list deserves equal attention.
Products marketed for similar purposes often differ significantly in nutrient combinations, dosage levels and formulations. One product may offer broad nutritional support while another addresses a very specific need.
Before adding another supplement to your routine, ask:
- Does it duplicate nutrients I’m already taking?
- Is the dosage appropriate?
- Does it actually address my specific nutritional needs?
Practical considerations also matter.
A supplement that causes digestive discomfort, is difficult to swallow or requires a complicated schedule is unlikely to become part of a consistent routine.
Don’t Assume Winter Fatigue Needs More Supplements
Feeling tired during winter is common, but Moore warns against automatically reaching for energy supplements.
Fatigue can result from many different factors, including:
- Reduced physical activity
- Lower sunlight exposure
- Seasonal illness
- Stress
- Poor sleep
- Inadequate nutrition
Low levels of iron, folate, vitamin B12 or vitamin D may also contribute.
However, supplementation should only follow proper assessment.
For example, iron plays a vital role in producing haemoglobin, which carries oxygen throughout the body. Taking iron unnecessarily may cause unwanted side effects and excessive intake can be harmful.
Persistent or worsening fatigue should be discussed with a healthcare professional, who may recommend blood tests or investigate factors such as medication, diet, menstrual blood loss or underlying health conditions.
Review Your Entire Supplement Routine
Beyond nutrients themselves, Moore encourages consumers to conduct a practical seasonal audit.
Check expiry dates.
Confirm storage instructions.
Remove products purchased for temporary situations that no longer apply.
Compare labels for repeated ingredients and calculate your total daily intake where duplication occurs.
Anyone taking prescription medication should also speak to a pharmacist or healthcare professional about potential supplement interactions, particularly during pregnancy, breastfeeding, treatment for chronic illnesses or before surgery.
Simplifying a supplement routine often improves consistency while reducing confusion and accidental duplication.
A Seasonal Review Can Make All the Difference
Winter does not automatically mean everyone needs more supplements.
For some people, the season may justify adding a nutrient or changing formulations. Others may discover they need fewer products or no changes at all.
According to Moore, the most important step is reviewing how winter has affected your lifestyle, sunlight exposure, diet, physical activity and overall health before deciding whether your supplement routine still fits your needs.
A well-planned supplement routine should always be targeted, appropriate and easy to maintain.
Most importantly, every product should have a clear reason for being there.
This article is intended for general informational purposes and does not constitute medical advice. Consult a qualified healthcare professional before making any changes to your supplement routine.
