Smart nutrient power
Winter poses particular challenges for our bodies: short days, little sunlight, dry heated air, and more time spent indoors. So it’s no wonder that our immune systems have to work overtime at this time of year. This makes it all the more important to provide targeted support that fits into our everyday lives—through nutrition, selected micronutrients, and simple routines that can be implemented in the long term.
Winter & the immune system: Why demand increases
When the sun shines less often, the skin produces significantly less vitamin D. At the same time, heated air dries out the mucous membranes—a natural protective barrier that is important for defending against pathogens. Combined with more contact indoors, this can put additional strain on the immune system.
A nutrient-rich diet, sufficient sleep, exercise, and adequate hydration are now the basis for staying healthy through the cold season.
Micronutrients: Small helpers with a big impact
A targeted supply of micronutrients can be particularly beneficial in winter. Vitamin D plays a special role here, as the body’s own production is severely limited. It contributes to the normal functioning of the immune system and also supports the maintenance of normal bones, muscles, and teeth, as well as calcium metabolism.
A balanced supply of fatty acids is also important: certain fatty acids are often discussed in connection with a regulated immune balance and are considered nutritionally beneficial as part of a balanced diet.
In addition to vitamin D, other micronutrients are important for normal immune function: Vitamin C, zinc, and selenium contribute to the normal functioning of the immune system.
B vitamins such as B6, B12, and folate also support energy metabolism and help reduce tiredness and fatigue. A targeted combination of these nutrients can help you feel more energetic and productive, even on gray winter days.
A simple but effective tip: eat colorfully. The more colorful your plate, the more varied the vitamins, minerals, and phytochemicals it contains.
Ideally, you should combine at least three colors of fruit and vegetables every day—for example:
- dark green kale
- orange sweet potatoes
- red peppers
Fiber from whole grains, legumes, nuts, and seeds also supports a diverse gut microbiome, which acts as an interface between nutrition and the immune system. Protein should also be included in every main meal: yogurt or skyr, eggs, fish, tofu, or legumes provide important building blocks for the body’s own processes and ensure a feeling of fullness.
If you would like to supplement your diet, our hajoona Harmony is ideal. It contains vitamin D from pine bark, a highly potent, vegan vitamin D from nature that influences many metabolic processes in our body. It can support the immune system, promote the maintenance of normal bones, muscles, and teeth, and contribute to the normal absorption and utilization of calcium and phosphorus, as well as to the maintenance of normal calcium levels in the blood. It also contains omega-3 fatty acids, which are not classically considered “immune vitamins” but are nutritionally beneficial, as a balanced supply of fatty acids is often discussed in the context of regulating immune imbalance.
Another everyday hero is hajoona Vitality. The product contains vitamin C, zinc, and selenium, which contribute to the normal functioning of the immune system. The B vitamins it contains—
especially B6, B12, and folate—not only support your immune system, but also your energy metabolism.
Small levers in everyday life
It’s not just nutrition that counts—small habits also make a difference in winter:
- Keep moving: Walks in daylight provide fresh air, activate circulation and muscles, and support natural vitamin D metabolism.
- Drink enough: 1.5–2 liters of fluid per day support the mucous membranes.
- Optimize the indoor climate: 40–60% humidity and regular airing out help the respiratory tract.
- Prioritize sleep: Regeneration takes place mainly at night. A regular sleep pattern, less screen time in the evening, and a cool, dark bedroom promote sleep quality.
Conclusion: Staying fit through the winter is no coincidence. Winter puts a lot of strain on your immune system. A colorful, fiber-rich diet, targeted nutrient supply, sufficient fluids, good sleep, exercise, and fresh air support your body’s normal defense functions. The key is not perfection, but consistency: small, reliable routines that you implement day after day. This way, staying fit through the winter is not a matter of chance, but a plan – for greater well-being, energy, and natural radiance during the cold season.
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