By Steph Bell - PT & Nutritionist
As the days get shorter and the temperature drops, it’s natural for our immune systems to feel the strain. Between darker mornings, colder weather, and more time spent indoors, winter can be tough on our energy and resilience. But with a few smart nutrition strategies, you can give your body the support it needs to stay healthy and strong all season long.
Here are five key tips to nourish your immune system this winter:
1. Prioritise whole, nutrient-rich foods
Your immune system thrives on a steady supply of vitamins and minerals. Focus on colourful fruits and vegetables - especially those rich in vitamin C (like citrus, kiwis, and peppers) and beta-carotene (found in carrots and sweet potatoes). Zinc, found in red meats, seafood, nuts and seeds also plays a vital role in immune defence. The more variety and colour on your plate, the better.
2. Don’t forget vitamin D
Sunlight is our main source of vitamin D, but during the darker months, levels can drop quickly. Low vitamin D has been linked to reduced immune function, so consider a daily supplement - especially if you live in the UK. Oily fish, eggs, and fortified foods can also help top up your intake.
3. Support your gut health
Around 70% of your immune system lives in your gut, so keeping it healthy is key. This can be achieved through including probiotic foods like yoghurt, kefir, sauerkraut, or kimchi, and feeding those good bacteria with fibre from fruits, vegetables, and wholegrains.
That said, gut health is highly individual - what works well for one person may not for another. Some people thrive on fermented foods, while others find them irritating. Pay attention to how different foods make you feel and take a gradual approach when adding new gut-supporting foods into your routine. Over time, you’ll find what helps your body feel its best.
A balanced gut microbiome helps regulate inflammation and strengthen your body’s natural immune response - making it a crucial foundation for overall health.
4. Add a daily boost with Verve V80 Greens
Even with the best intentions, it’s not always easy to get all the nutrients your body needs from food alone - especially on busy winter days. That’s where Verve V80 Greens can help.
Formulated with 80 active ingredients, including vitamins, adaptogens, antioxidants, and probiotics, it’s designed to fill nutritional gaps and support your immune system from the inside out. A simple scoop mixed with water each morning can help boost energy, support digestion, and strengthen your body’s natural defences - making it an easy, everyday habit for winter wellness.
5. Balance stress, sleep, and movement
Nutrition is just one part of the picture. Chronic stress, poor sleep, and lack of movement can all weaken your immune system. Aim for 7–8 hours of quality sleep, manage stress through mindfulness or journalling, and keep active with regular walks and exercise - even gentle movement makes a difference.
In short, winter wellness starts with consistency, not perfection. By nourishing your body with whole foods, supporting your gut, and topping up your nutrients by adding Verve V80 Greens to your daily routine, you’ll give your immune system everything it needs to thrive through the colder months.
Disclaimer: This article is for education only and is not a substitute for medical advice. Always check with your healthcare professional before starting any new supplement, especially if you have a medical condition or take medication.