Winter in the UK means shorter days, colder air, and more time indoors – the perfect storm for dips in mood, energy, and immunity. The Winter Arc flips that on its head. Inspired by seasonal wellness movements like the October Reset, it encourages you to start building better habits now – so you step into the new year stronger and more resilient.
What’s the Winter Arc?
Much like the October Reset, the Winter Arc is a self-improvement trend running from October 1st to January 1st. It’s about using the colder months to hibernate with purpose – focusing on fitness, nutrition, mental health, and immunity. By setting achievable goals and building consistent habits over winter, you create momentum that carries you through the darker months and into spring.
Why prepare for the Winter Arc?
Vitamin D decline: From October onwards, UK sunlight isn’t strong enough for your skin to make sufficient Vitamin D – impacting energy, immunity, and mood.
Seasonal bugs: Cold, dry air makes it easier for viruses to spread, which is why GP visits for coughs, colds, and flu spike once the heating goes on.
Mood changes: Shorter days and less daylight can contribute to Seasonal Affective Disorder (SAD), making consistency harder without proactive steps.
The Vitamin D drop-off
By October, many of us are already running low on Vitamin D – which helps explain why the October Reset trend has become so popular as a prompt to prepare for winter. From October to April, the NHS advises everyone in the UK to take a Vitamin D supplement, since our sunlight isn’t strong enough to produce what we need.
Low levels can leave you feeling tired, lower your immune defences, and even affect your mood. A 2021 Nature Scientific Reports study linked Vitamin D deficiency with a higher risk of Seasonal Affective Disorder (SAD). While people with darker skin are especially vulnerable, most of us fall short by late autumn.
Adding a daily Vitamin D3 top-up is a simple, effective way to keep your energy, immunity, and mood steady - and a smart foundation for your Winter Arc.
Supplements for winter resilience
Immune Hero – Everyday Defence
Formulated with unique botanical sources of Vitamin C and Zinc, Immune Hero keeps your body’s defences primed throughout the season. Think of it as your nutritional winter coat – lightweight, reliable, and ready when the winter bugs start circulating.
Olive Leaf – Immune and ENT (Ear, Nose and Throat) Support
Olive leaf extract is packed with natural polyphenols that support immune health and ENT (ear, nose, throat) function.
- A 2016 UK trial found it reduced inflammation and improved vascular health (PubMed, 2016).
- For winter, this means stronger immune defences and fewer sore throats and sinus niggles.
Black Garlic – Antioxidant Power + Vitamin D3
Aged black garlic contains antioxidants like S-allyl-cysteine, shown to reduce oxidative stress while supporting cardiovascular and immune health (NutraIngredients, 2023).
- With added Vitamin D3, it supports mood and resilience during the darker months – without the harshness (or breath) of raw garlic.
Lifestyle habits that shape your Winter Arc
Supplements work best alongside routines that reinforce immunity and mental wellbeing:
- Prioritise sleep: 7–9 hours gives your body time to repair and strengthen immune function.
- Eat seasonally: Pumpkins, beetroot, mushrooms, and leafy greens are rich in effective cardiovascular and immune protective nutrients.
- Seek natural daylight: Even cloudy mornings help regulate your body clock and support Vitamin D balance.
- Keep moving: Brisk walks, yoga, or cycling – regular activity boosts circulation and resilience.
- Manage stress: Evidence shows mindfulness and CBT can improve mood and memory while reducing stress-related immune dips (UCL, 2024).
Talk to our pharmacists about your Winter Arc
Want help building your Winter Arc? Our friendly pharmacists are on hand to give free, personalised guidance on supplements, daily routines, and lifestyle tweaks to support your immunity, mood, and energy this season.
Book a quick chat and get expert advice tailored to you – no strings attached.
Your Winter Arc questions answered
Why follow a Winter Arc?
Because habits take time. Start in October and by January, your new routines are second nature – no punishing resolutions needed.
Do I really need Vitamin D supplements in the UK?
Yes. From October to April, the NHS advises everyone to take Vitamin D to support immunity, mood, and bone health.
Can supplements stop me catching colds?
Not entirely, but Olive Leaf and Black Garlic have been shown to support immune and ENT health – helping your body fight off bugs more effectively and recover faster.
What’s the link between Vitamin D and mood?
Vitamin D helps regulate serotonin, your “feel-good” brain chemical. Low levels are linked to SAD and winter fatigue (Nature, 2021).
Is black garlic just a fad?
No – while it has foodie appeal, clinical research confirms black garlic reduces oxidative stress and supports cardiovascular plus immune health.
Step into your Winter Arc
Whether you think of it as your October Reset or your Winter Arc, the goal is the same: steady, science-backed habits that carry you through the colder months with resilience.
- Daily Vitamin D3
- Immune allies like Immune Hero, Olive Leaf, and Black Garlic
- Consistent habits around sleep, diet, and stress
These simple steps carry you steadily through the colder months and into the new year.
