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Have you heard of SAD, ''seasonal affective disorder'' ?

With a change in the seasons some of us can get a melancholy feeling, loss of motivation and generally feel a bit blah!

For some it can be even more than that.

Could it be lowered sunlight in the colder months? Our poor diets? Stress?

It's probably a combination of a few things.

If you are feeling unwell over the winter months, be sure to rest and recuperate.

Eat good healthy food, and there is evidence to show that taking good quality supplements really helps you to heal as well.

During winter I usually supplement with the following just to build my immune system and increase amounts if I am feeling like something is threatening.

Vitamin D3

Vitamin D deficiency is common in New Zealanders and is required for numerous immune functions. It may support a healthy immune system, cardiovascular, bone, gastrointestinal, (supporting bowel function) and mood health. Studies show that higher Vitamin D levels reduce depressive and anxiety disorders.

How else can I get Vitamin D ?

  • Safe sun exposure, (though our Southern hemisphere winters won’t produce enough)

  • Sardines

  • Salmon

  • Mushrooms

  • Egg yolks

  • Organic Cod liver oil


Zinc is required for over 200 functions in the body including a healthy immune system, digestion, skin and reproductive system support. It is estimated that one third of the worlds population is deficient in zinc. Deficiency in Zinc is strongly linked to depression and supplementation is found to improve mood. It also has a strong anti inflammatory response and regulates your stress response.

Zinc is also essential for the synthesis , transport and action of all hormones, including your thyroid hormone.

How else can I get Zinc ?

  • Red meat

  • Shellfish and seafood

  • Pumpkin and Sunflower seeds

  • Dairy products

  • Chicken and other poultry

  • Legumes

  • Nuts

Vitamin C

Vitamin C supports the immune system, aides recovery from ills and chills and increases antioxidants for heart health.

How else can I get Vitamin C ?

  • Citrus

  • Kiwifruit - one of the highest food sources of Vitamin C

  • Berries

  • Leafy Greens

  • Broccoli

  • Brussel Sprouts


Quercetin is one of the most abundant anti-oxidants found in our diet and has strong anti-viral properties. There can also be a benefit of taking quercetin with zinc as the quercetin will push the zinc into the centre of the cell where the zinc can stop the virus from reproducing.

How else can I get Quercetin ?

  • Red Onions

  • Capers

  • Red Grapes

  • Berries

  • Citrus

  • Honey

  • Broccoli

  • Brussel Sprouts

As with any supplements, if you are on medication consult your doctor or pharmacist first.

Not all supplements are created equal so I recommend visiting your local Health shop or Pharmacy and ask them for advise on what they recommend.

How else to boost your immunity.

Get plenty of sleep.

Get outside in the fresh air, walk in nature.

Connection, catch up with a friend for a walk or a coffee.

Good Supplementation over the winter months.

  • Hot lemon, ginger and honey drinks.

  • Healthy diet

  • Reduce Alcohol

  • Reduce Processed Foods.


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