Fight The Winter Bug | 10 Top Tips

Written by Jamie Bantleman

Fight The Winter Bug With These Great Supplements and Nutritional Support

We have all been found around the winter times having bugs, flu, colds and different illnesses. While summer months see’s us spending a lot of time outdoors taking in vital nutrients such as Vitamin D from sunlight. However, as the winter settles in we get much less opportunity to go outdoors and we find that our bodies and minds find it much more difficult to motivate ourselves and get ready for intense training sessions.

The best way to maintain a level of training throughout the winter is immediately setting small goals that are both attainable and achievable. Often we find that a Christmas party, trip away, birthdays or a new years eve party give us a good target to aim for as we are looking to look our best at these events.

Once the goal is set in place we can then prepare a training programme, nutrition plan and supplementation plan. Below are 10 great points to focus on when looking to improve your health and fitness:

#1 Supplement with Vitamin D


Vitamin D is reduced dramatically as a natural source in the winter months therefore, supplementation of this vitamin is highly recommended.

vitamins minerals fish oils - the best time to take them

#2 Supplement with Zinc


Zinc is a vital supplement to improve the immune system and therefore while we are surrounded in those with cold and flu we can help ourselves avoid the germs.


#3 Supplement with Vitamin C


Vitamin C is a powerful antioxidant that can help us fight illnesses. Supplementing with this is massively effective for the avoidance of flu.

vitamin c benefits

#4 Supplement with Magnesium


Magnesium is a great supplement that can help improve the reduction in cortisol at night to therefore, improve quality of sleep which is vital when looking to maintain a healthy immune system.


#5 Eat enough berries and dark fruit for an improved level of antioxidants


Incorporating antioxidants fruits into your diet can be extremely beneficial for your health. Antioxidants are vitamins and minerals which are found in raw foods, which can prevent or slow down oxidative damage to your body.


#6 Drink Green Tea with Lemon, Ginger and Manuka Honey as a sweet yet healthy hot drink.


Green tea has been shown to increase bloodflow and lower cholesterol. The leaves are rich in catechin (antioxidant) which fight and prevent cell damage.

green tea health benefits

#7 Eat 85%+ Dark chocolate for further antioxidants and act as a cravings killer.


Yes, you read correctly. Dark chocolate can be a health benefit, although not too much of it. It has been proven to lower blood pressure, whilst also high in vitamins and minerals. The chocolate includes potassium, magnesium, iron and copper. In addition, dark chocolate is also rich in antioxidants and could be labelled a superfood! Even better!


#8 Drink between 3-4L water over the course of the day with lemon and lime.


Not only will the water taste better with a small amount of lemon and lime. These fruits also have their own health benefits. Adding lemon/lime or any other citrus fruit can help the digestive system. Citrus fruits are also high in potassium which has extra health benefits; so add a slice and enjoy.

water glass

#9 Exercise a minimum of 4 times per week to maintain a higher level of activity and movement.


We hear it all the time, but surely that’s because it is true? We aren’t asking you to run a marathon but simply 20 minutes a day is ample! Maybe walk to the local shop instead of driving, save yourself from weight gain and fuel expenses!


#10 Ensure you get enough sleep of around 8hrs per night to improve your rate of recovery.


Something we all wish we had more of! It is recommended that you have 7-8 hours sleep per night. Although this can be hard with kids! Maybe have an afternoon nap when they are at school? Research has suggested that a 15 minute can be beneficial as melatonin (hormone) is not released during this short period of sleep, therefore you wont get that lethargic feeling when you wake up!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Casey Walker

Casey Walker

Experienced Sports Nutrition Technologist

Casey Walker is an experienced sports nutrition new product development technologist. He holds a Bachelor of Science in Sports and Exercise Science and a Master of Science in Sports Sciences and Physiology.

Casey’s scientific research area of expertise lies in the effects of dietary nitrates on sprint performance and exercise-induced muscle damage. He has also worked as a sports scientist for a medal-winning Paralympic track cyclist, with a goal of qualifying for the Rio 2016 Paralympics.

Find out more about Casey’s experience here.

In his spare time, Casey is a keen middle-distance runner with an interest in triathlon. He’s always looking out for the latest blends and supplements to improve his half-marathon time and recovery.

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