Ey up,

Winter’s here, and if you want to keep training hard, you’ll need more than a hoodie and a hot water bottle

This time of year, people drop like flies with colds and the usual winter bugs, and if you don’t want to be one of them, then here’s your no-nonsense list of winter supplements to keep you training and illness-free

The Ultimate Winter Supplement List

1. Vitamin D + K2

It’s dark. It’s cold. You’re not getting any sunlight, so you’re definitely not getting enough Vitamin D

This one’s a non-negotiable

It boosts immune function, keeps bones strong, and supports mood (seasonal depression, who?)

But you have got to pair it with Vitamin K2

Vitamin K2 helps with calcium absorption, which means your bones actually benefit from the Vitamin D

To be honest, if you live in the UK, you should take Vitamin D + K2 all year round…

2. Vitamin C – In Bulk

Forget the weak dose in your morning orange juice; I’m talking serious amounts of Vitamin C here

It’s your immune system’s best friend, especially when you’re training hard, and your body’s already under stress

Keep your levels high and fight off colds like a pro. Just don’t half-ass it with a glass of juice — go all in with a solid dose to keep you in the game

I'm talking like 3-4 x the gov recommended dose

3. Turmeric

This isn’t just for your Friday night curry

Turmeric is packed with curcumin, which is a powerful anti-inflammatory

Add it to your meals or get it in supplement form — just make sure you pair it with black pepper for better absorption

Think of it as your undercover recovery booster, giving your body a break from inflammation so you can keep pushing it

4. Magnesium – The Recovery Backup

Alright, this one’s not directly anti-cold, but magnesium keeps your muscles relaxed, your sleep quality high, and your stress levels low — all critical for immune health

Low magnesium weakens immune response, and in winter, when we’re all training hard indoors, it’s easy to overlook it

Why Does This Matter for Your Training?

Getting sick sucks, plain and simple

You lose progress, fall out of routine, and by the time you’re back, you’re playing catch-up. Keep yourself armed with these basics, and you’ll put yourself in the best position to either:

A. Recover faster so you can get back in the gym

B. Or even better, avoid getting ill altogether

Whilst it’s impossible to guarantee you won’t be sick, if you’re fuelling your body right and looking after yourself, you’ll at least put yourself in the best position possible

Cheers,

Sheep 🐏

P.S. If you’re looking for a winter training routine that won’t just keep you healthy but actually get you results, we should talk. My coaching isn’t just for when it’s easy; it’s for getting results all year round, no matter the season. Let’s get you set up