Dr Amir Khan on the 3 winter supplements worth taking - and the 3 to leave on the shelf

The supplement industry is booming, with new companies appearing on social media every day to tell us what new ingredient we suddenly need to add to our routines for better sleep, nutrition, brain health, and so on.

There's something to be said for taking a supplement to shorten a winter cold, or if you have a diagnosed deficiency, but Dr Amir Khan says routines have been overcomplicated.

"Food first, supplements second," he tells woman&home. "Most people don't need a cupboard full of pills, but there are a few that genuinely have good evidence behind them."

3 winter supplements worth taking

1. Vitamin D

"At the top of my list is vitamin D," says Dr Khan. "In the UK, we make vitamin D from sunlight, but from October to early March, there simply isn't enough UVB (high-energy radiation from the sun) for this to happen. That's why the NHS recommends everyone consider taking 10 micrograms (400 IU) daily during autumn and winter."

Vitamin D is essential for healthy bones, muscles, and immune function, he adds. It's important to take it before any signs of a winter cold, though. Like vitamin C, once symptoms appear, it doesn't help get rid of a cold faster.

Some foods, such as mushrooms, fatty fish, and egg yolks, contain vitamin D, but only in small amounts, which is why the supplement is needed.

2. Omega-3 fatty acids

If you don't regularly eat oily fish at least two or three times a week, then the doctor recommends adding an omega-3 fatty acid supplement to your diet.

"Look for a supplement that provides around 250 to 500 milligrams of combined EPA and DHA daily," he says.

2. Protein

Protein isn't a vitamin or a supplement, but it's the nutrient the doctor recommends we all focus on as we age.

"We naturally lose muscle as we age, and maintaining muscle is one of the best ways to protect against frailty, falls, Type 2 diabetes and even cognitive decline. It keeps us stronger and more independent," says the doctor.

Women are becoming more aware of the benefits of protein in midlife, but getting enough doesn't have to be complicated. Greek yoghurt or eggs for breakfast, or a good portion of lean meat or fish with your meals should help.

“Most people can meet their needs through food, but a good-quality protein powder can be a practical option if you’re struggling to eat enough," he says.

High-protein products are everywhere in supermarkets now, but some also contain a lot of sugar or other additives. Check the label and protein content before you choose one.

3. Creatine

Creatine may have made a name for itself in bodybuilding, but more women should be taking it, says Dr Khan. Found in capsules, powders, and even gummies (although the dosage is less reliable in these), it's easy to take and the most widely researched supplement in the world.

In menopause, we naturally lose muscle mass and strength, says the doctor. "Research shows that creatine, especially when combined with resistance exercise, can improve muscle strength and physical function. There's also growing evidence that it may benefit brain health."

The ones to avoid

Detox products, green powders, and "countless immunity boosters that don't have enough high-quality evidence" aren't worth your money this season.

While many green powders will cite ingredients that look good, like vitamin C, they often don't contain enough to meaningfully contribute to your daily recommended intake. Yet, they are among the most expensive supplements you can buy.

"Keep it simple. Stick to what the evidence supports, and save your money for good food, regular exercise, and looking after yourself this winter."