When winter sets in, our routines change. We spend less time outdoors, crave warmer comfort foods, and often rely on the same handful of meals on repeat. While that’s completely normal, these seasonal shifts can make it harder to get the full range of nutrients your body needs to feel its best.
In fact, winter is one of the most common times for nutrient gaps to appear. Limited sunlight, fewer fresh food choices, and busier schedules can all play a role. Below are five key nutrients people often fall short on during the colder months, why they matter, and simple, realistic ways to support your intake.
1. Vitamin D: The “Sunshine” Nutrient We Lose in Winter
Vitamin D is one of the most needed winter nutrients—and for good reason. Your body produces it when your skin is exposed to sunlight, but during winter, shorter days and weaker sun mean many people make far less than they need.
Why it matters
Vitamin D supports immune system function, brain & bone health and muscle function. Low levels are commonly linked to winter fatigue, low mood and frequent viral illnesses.
Winter-friendly food sources
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Fatty fish like salmon, sardines, and mackerel
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Egg yolks
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Fortified foods such as milk or plant-based alternatives
Because food sources are limited, consistency matters. Pairing vitamin D–rich foods with healthy fats can also help absorption.
Simple habit to try
Aim for short daylight walks when possible, even on cloudy days, and include vitamin D3–containing foods several times a week.
2. Vitamin C: Not Just for Cold Season
Vitamin C is often associated with oranges and summer fruits, but it’s just as important—if not more so—during winter.
Why it matters
Vitamin C supports immune system function and acts as an antioxidant, helping protect cells from oxidative stress.
Winter-friendly food sources
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Citrus fruits (oranges, grapefruit, clementines)
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Kiwi
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Bell peppers
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Broccoli and Brussels sprouts
These foods are widely available year-round, but they’re easy to overlook when fresh produce feels less appealing.
Simple habit to try
Add one vitamin C–rich food to each day, such as citrus with breakfast or roasted vegetables at dinner.
3. Folate: Often Missed When Greens Disappear
Folate (vitamin B9) plays a key role in cell division and energy metabolism. Intake can drop in winter when salads and leafy greens fall off the menu.
Why it matters
Folate supports normal energy levels and overall cellular health, which can be especially important when winter tiredness sets in.
Winter-friendly food sources
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Lentils and chickpeas
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Beans
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Spinach and kale (cooked dishes count)
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Citrus fruits
Simple habit to try
Incorporate legumes and greens into soups, stews, or curries—they’re warming, filling, and naturally rich in folate. Sneak greens in for picky eaters by running soups through the blender after cooking.
4. Vitamin E: The Overlooked Antioxidant
Vitamin E doesn’t get as much attention as other nutrients, but it’s another antioxidant that supports immune system function and helps protect cells from oxidative stress.
Why it matters
It works alongside vitamin C to support antioxidant protection, which is particularly valuable during times of increased physical or environmental stress.
Winter-friendly food sources
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Nuts and seeds (almonds, sunflower seeds)
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Plant oils like sunflower or olive oil
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Avocados
Simple habit to try
Keep a small portion of nuts or seeds as a daily snack or sprinkle them over warm meals like roasted vegetables or porridge.
5. Vitamin A: Supporting Immune and Skin Health
Vitamin A contributes to normal immune system function and helps maintain skin and mucous membranes—your body’s first line of defense during winter.
Why it matters
Cold air, indoor heating, and seasonal illness can all place extra demand on this nutrient.
Winter-friendly food sources
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Sweet potatoes
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Carrots
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Squash
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Dark leafy greens
Simple habit to try
Lean into roasted root vegetables and blended soups—they’re comforting, seasonal, and naturally rich in vitamin A.
Bridging the Winter Nutrition Gap (Without Perfection)
Even with the best intentions, winter eating isn’t always balanced. Busy days, limited variety, and comfort cravings can make it hard to consistently tick every box—and that’s okay.
Always start with a plant-forward approach: whole fruits, vegetables, legumes, nuts, and seeds form the foundation of a balanced diet. Plants contain thousands of phytonutrients that are crucial “helpers” that optimize the function of well-known nutrients.
Many people choose to include convenient options that help complement their intake and bridge nutritional gaps when life gets in the way.
One example is Juice Plus+ Superfood Powder, a plant-based, whole food–based product made from 30 different fruits, berries, and vegetables, enhanced with plant-based vitamins and phytonutrients.
Juice Plus+ Superfood Powder is:
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Vegan, gluten-free, and made without GMO ingredients
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Made without synthetic sweeteners, colors, or flavors
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A good source of vitamins A, C, E, and folate
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High in antioxidant vitamins C and E
Published clinical research on its core blend shows it supports immune system function and helps protect cells from oxidative stress—two areas many people focus on during winter months.
Stirred into water, smoothies, or warm oats, it can be an easy addition to existing habits, especially on days when fruit and vegetable intake feels a bit light.
Small, Consistent Choices Add Up
Winter wellness isn’t about eating perfectly or chasing every nutrient every day. It’s about awareness, consistency, and choosing habits that realistically fit your lifestyle.
By paying attention to commonly missed nutrients—like vitamin D, vitamin C, folate, vitamin E, and vitamin A—and supporting your diet with simple food choices (and complementary options when helpful), you can feel more balanced, energized, and supported through the colder months.
Because when winter is demanding enough, your nutrition shouldn’t feel complicated.
This professional is affiliated with Juice Plus+ and may receive commissions or other compensation from product sales made within their organization. Any reference to professional credentials is provided for identification purposes only and should not be interpreted as a health or medical endorsement of Juice Plus+ or its products. The views and opinions expressed are those of the professional and do not necessarily reflect the official position of Juice Plus+. Content is for informational purposes only and is not intended to provide or replace care or advice from a healthcare professional. Results may vary. Individual experiences and outcomes can differ based on factors such as health status, diet, and lifestyle. Statements have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure or prevent any disease. Always consult your healthcare provider before using any nutritional products or starting a new health program.
