I’ve spent decades as a clinical nutritionist. I hope EVERY Aussie is across these ‘must-haves’ in 2025

With summer long gone, the colder, darker days can make it harder to get all the vitamins and nutrients you need to stay healthy and keep sicknesses at bay.

As the season changes, it’s important to ensure you’re eating a balanced diet and supplements and vitamins can be helpful to support your immune system against the inevitable bugs, viruses and the common cold and flu.

 If you’re looking to meet your daily nutritional requirements but unsure of which to pick, Sydney nutritionist Lee Holmes has shared her must-have essentials for 2025.

‘As autumn approaches, our bodies need a different kind of nourishment to strengthen our internal defences against the seasonal parade of sniffles, chills, and general unwellness,’ Lee told Daily Mail Australia.

‘As a clinical nutritionist I believe that certain supplements can be particularly beneficial during the cooler months.’

1. Vitamin D

The founder of Supercharged Food explained how our bodies’ ability to produce vitamin D ‘decreases significantly’ during the winter months due to reduced sunlight exposure, which is essential for the synthesis of this vital nutrient. 

‘This essential nutrient isn’t just about bone health either – it’s a cornerstone of immune function and mood regulation,’ the holistic health coach told Daily Mail Australia.

‘Vitamin D supplementation can mitigate fatigue, joint pain, and other symptoms exacerbated by winter conditions. 

Those with darker skin tones or limited sun exposure may benefit from year-round supplementation. Think of vitamin D as your internal climate control system – absolutely essential in Autumn and winter.’

2. Vitamin C

Vitamin C offers several benefits, particularly during winter. 

‘It acts as an immune supporter, enhancing immune function to reduce the severity and duration of colds and flu by supporting both innate and adaptive immune responses,’ she said.

‘For skin health, vitamin C promotes collagen synthesis, maintaining healthy and elastic skin despite the dry conditions of winter, and helps brighten the complexion by reducing hyperpigmentation. 

‘Additionally, vitamin C supports mood and heart health by acting as a mood booster, improving blood flow, and reducing cholesterol levels, which can help manage stress and improve overall well-being.’

3. Zinc

Lee said zinc may strengthen immune function by enhancing T-cells and natural killer cells – your ‘primary defense’ against winter infections. 

‘This essential mineral reduces inflammation by lowering oxidative stress markers that contribute to chronic conditions. 

‘For winter-stressed skin, zinc calms redness whilst regulating sebum production, helping maintain balance in changing conditions. It accelerates wound healing by promoting cell regeneration – particularly useful for chapped or damaged skin during colder months.’

The nutritionist said that zinc isn’t just an optional supplement but an essential part of maintaining good health, especially during the winter months.

‘Consider zinc a fundamental component of your winter wellness toolkit – not merely a supplement, but a necessity for maintaining robust health when you need it most,’ she said.

4. Synbiotics

Lee said synbiotics are combinations of probiotics and prebiotics that may offer several health benefits, particularly during winter.

‘Synbiotics enhance immune function by modifying the gut microbiota, which supports innate immunity and reduces inflammation,’ she explained.

‘They have been shown to decrease the incidence and severity of respiratory infections, such as the common cold and flu, by boosting immune cells like CD4+ and CD8+ T-cells and natural killer cells. 

‘Additionally, synbiotics can improve gut health by enriching beneficial bacteria and reducing pro-inflammatory markers, which helps prevent gastrointestinal issues common in winter.’

Overall, she said synbiotics may help support your immune system, making it stronger and reduce the severity of winter illnesses.

5. Omega-3 Fatty Acids

The health expert said omega-3 fatty acids are essential fats that can do more than support cognitive function – they’re also inflammation regulators. 

‘During seasons when we’re more susceptible to inflammatory responses from infections, omega-3s can be particularly valuable when winter bugs are making their rounds,’ she said. 

‘For winter-weary skin, omega-3s are good moisturisers from within as they boost hydration and strengthen your skin’s natural protective barrier, helping alleviate dryness and irritation that often accompanies cold weather. 

‘These good fats improve circulation and help maintain healthy triglyceride levels – particularly valuable as the cold weather can place additional demands on your cardiovascular system.’

If you’re on a plant-based diet or can’t stomach oily fish like Tasmanian salmon, you can opt for vegan sources, such as algae-derived supplements.

6. Curcumin

Finally, Lee recommended curcumin, which offers potent anti-inflammatory and antioxidant properties and is derived from turmeric. 

‘During winter, when inflammatory conditions like arthritis often flare up in response to cooler temperatures, curcumin can provide welcome relief,’ she said. 

‘It works by inhibiting inflammatory pathways in the body, helping reduce pain and swelling. Additionally, curcumin supports gut health by modulating inflammation in the digestive system, which can help prevent repeat infections and boost overall immunity during colder months. 

‘However, curcumin has poor bioavailability on its own. Look for formulations with piperine (black pepper extract) or use liposomal delivery systems, which can increase absorption by up to 2,000 per cent.’

Please always consult a health care professional if you are taking any medications or have any medical condition before taking any dietary supplement. Always read the label and follow the directions of use. Individual results may vary.