Winter Supplements at SPC: What to Take, Who They’re For, and Why (Science-Backed)

Winter in the UK brings shorter days, colder temperatures, less sunlight, and a higher exposure to illness.

At Sussex Performance Centre, we don’t believe in panic-buying supplements every time someone sneezes — but we do believe in using evidence-based tools to support training consistency, immune resilience, and long-term health.

Dr Rhonda Patrick, PhD, biomedical scientist and founder of FoundMyFitness, regularly shares research-backed insights into supplementation — particularly around nutrients many people become deficient in during winter. Her approach aligns closely with how we coach at SPC: fix the basics first, then use supplements strategically, not blindly.

Below is a practical breakdown of the key supplements Dr Patrick highlights — translated into real-world guidance for SPC members and active adults.

Vitamin D3 – The Non-Negotiable Winter Supplement

If there’s one supplement almost everyone at SPC should consider in winter, it’s vitamin D.

Between October and March in the UK, sunlight exposure is too low to allow meaningful vitamin D production through the skin. Low vitamin D levels are linked to:

Increased risk of respiratory infections
Reduced immune cell function
Low mood and seasonal fatigue
Reduced bone and muscle health

Dr Rhonda Patrick frequently describes vitamin D as a hormone-like regulator of immune and metabolic health, not just a vitamin.

SPC guidance

2,000–4,000 IU daily for most adults
Best taken with food containing fat
Blood testing (25-OH vitamin D) is ideal where possible

This is a foundation supplement — not just for winter, but for year-round resilience.

Omega-3 Fatty Acids (EPA & DHA) – Inflammation, Recovery and Brain Health

Omega-3s are a staple in Dr Patrick’s supplement routine due to their role in:

Reducing systemic inflammation
Supporting cardiovascular health
Supporting brain structure and cognitive function
Improving cell membrane health and signalling

For people training regularly — especially strength, HYROX, running or team sports — omega-3s can support recovery and long-term joint health, which becomes increasingly important as training loads stack up over winter.

SPC guidance

Aim for ~1–2g combined EPA + DHA daily
Choose third-party tested fish oil or algae-based options
Supplements are especially useful if oily fish intake is low

Magnesium – Sleep, Stress and Nervous System Support

Magnesium is one of the most commonly under-consumed minerals, particularly in active populations.

Dr Patrick frequently discusses magnesium for its role in:

Muscle relaxation
Nervous system regulation
Sleep quality
Energy metabolism

At SPC, we see first-hand how poor sleep impacts training consistency, motivation, and recovery — especially during darker winter months.

SPC guidance

200–400 mg per day
Magnesium glycinate is well tolerated and supports sleep
Best taken in the evening

Creatine – Performance, Strength and Brain Health

Creatine isn’t just for bodybuilders — and Dr Rhonda Patrick is very clear on this.

Creatine supports rapid ATP regeneration, making it valuable for:

Strength and power output
Preserving lean mass
Cognitive performance
Long-term brain health

As training volume drops slightly for some people in winter, creatine can help maintain strength and performance with minimal downside.

SPC guidance

3–5g daily
No loading phase required
Safe, well-researched, and suitable for both men and women

A High-Quality Multivitamin – Micronutrient Coverage

Even with a good diet, winter often brings less variety in fruit and veg intake. Dr Patrick includes a comprehensive multivitamin to help cover common micronutrient gaps, including:

B vitamins
Zinc
Selenium
Iodine

This isn’t about “more is better” — it’s about insurance, not excess.

Seasonal Immune Support (Situational Use)

Vitamin C

Best used short-term during illness or high exposure periods. Evidence suggests it may reduce symptom duration rather than prevent illness outright.

Zinc

Zinc supports antiviral immune responses. When used early and appropriately, it may shorten cold duration — but long-term high dosing is not recommended.

Glutamine – Immune and Gut Support Under Stress

Dr Patrick has recently highlighted glutamine as a fuel source for immune cells, particularly during:

Heavy training blocks
Calorie deficits
Illness or high stress

This is a situational supplement, useful during periods of overload rather than a daily staple.

Probiotics – Strategic, Not Daily

Dr Patrick does not recommend continuous probiotic use for everyone. Instead, she suggests targeted use:

After antibiotics
Following illness
After travel

Gut health plays a central role in immune resilience, but strain selection and timing matter.

Who Should Supplement?

At SPC, we don’t believe everyone needs everything. Here’s a simple breakdown.

Most SPC Members Should Consider:

Vitamin D
Omega-3s
Magnesium

Highly Active Members (Strength, HYROX, Run Club, Team Sports):

Creatine
Omega-3s
Magnesium
Vitamin D

Older Adults (40+):

Vitamin D
Omega-3s
Creatine (for muscle and brain health)

During Illness, Heavy Training or High Stress:

Vitamin C (short-term)
Zinc (short-term)
Glutamine (situational)

If in doubt — supplement less, not more, and focus on consistency with training, sleep, and nutrition first.

SPC Takeaway

Supplements should support the work you’re already doing — not replace it.

At Sussex Performance Centre, we see the best results when:

Training is consistent
Recovery is prioritised
Nutrition covers the basics
Supplements are used intelligently, not emotionally

Winter doesn’t have to derail your progress. With the right foundations — and a few evidence-based additions — it can be the season that sets you up for your strongest year yet.

References

Martineau AR et al. Vitamin D supplementation to prevent acute respiratory infections. BMJ, 2017
Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients, 2010
Schwalfenberg GK. Magnesium and its therapeutic uses. Adv Chronic Kidney Dis, 2018
Kreider RB et al. ISSN position stand: creatine supplementation. JISSN, 2017
Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database, 2013
Prasad AS. Zinc in human health. Mol Med, 2008
Newsholme P et al. Glutamine metabolism in immune function. J Nutr, 2001
FoundMyFitness – Dr Rhonda Patrick