Winter Wellness Rituals: The Best Supplements, Herbs & Teas to Support Your Seasonal Transition.

The Seasonal Shift: Why Winter Demands a Different Kind of Support.

As the days shorten and the temperatures drop, our bodies instinctively shift into a different rhythm. Winter asks us to slow down, restore, strengthen, and nourish from the inside out.

But here’s what most people forget: Your immune system is one of the first systems to feel the pressure of seasonal change.

Colder temps, lower humidity, more time indoors, less sunlight, disrupted sleep, school germs, holiday stress – winter comes with its own energetic and biological challenges.

The good news? Your body is designed to adapt beautifully. It just needs the right inputs. The goal of winter wellness isn’t to “fight off illness” but to resource your body so it stays resilient and steady.

The Families Who Thrive Every Winter.

Every year in the clinic, I see the same pattern, Families who enter winter prepared stay healthier, more neurologically regulated (calm), and more energized. Those who push through depleted often feel run-down by mid-January.

A simple rhythm — vitamin D, immune herbs, warm teas, red light, and chiropractic care — can completely change how your body meets the season.

My Top Supplements, Herbs & Teas for Winter.

V itamin D3 + K2

The #1 winter essential. Supports immunity, mood, hormone balance, and inflammation. Dose: 1,000 - 5,000 IU/daily for adults; 500 - 1,000 IU/daily for children. (This is one that we discontinue into summer. If using year round, blood work should be taken periodically to make sure levels are not too high from long-term supplementation.)

Magnesium Glycinate or L-Threonate

For nervous system calm, sleep support, and muscle relaxation. Dose: 200-400 mg at night.

Zinc + Vitamin C

Immune synergy, especially around travel and high indoor exposure events.

Elderberry

A gentle, effective immune ally for kids and adults. Great daily or at the first sign of anything.

Astragalus Root

Beautiful herbal support for long-term resilience. Best as a daily tea or tincture through winter.

Adaptogens (Ashwaganda, Rhodiola, Reishi, Chaga)

To help regulate stress, deepen sleep, and support balanced immunity.

I’ve gathered all my trusted, bioavailable, toxin-free winter wellness favorites in one place for you. If you’d like to explore or order, you can use the link below— it gives you access to the same high-quality products I use in my home and clinic, with an automatic patient discount.

Winter Teas to Add Into Your Daily Rhythm

Ginger + Lemon — warmth + digestion

Echinacea — immune activation

Chamomile + Lavender — sleep + relaxation

Peppermint + Licorice — soothing + hydrating

Chai Spices —warming + antimicrobial

Simple, potent, and an easy daily ritual.

Chiropractic Care for Immune & Nervous System Support

Adjustments help regulate the nervous system, improve lymphatic flow, lower stress load, and support the neuroimmune pathways that keep you resilient. Winter is when families feel the benefits most.

Winter wellness isn’t complicated. It’s about nourishing your body the way the season asks you to:

Slow down.

Warm up.

Support immunity before it’s required.

Sleep deeply.

Stay aligned.

Be consistent.

Small daily inputs create strong, resilient winters. These supplements, herbs, teas, and wellness practices are about resourcing your body for the transition it’s already trying to make.

Warm wishes for a healthy and connected start to the winter season!

Love,

Dr Maggie McInnes, DC