Winter brings shorter days, colder weather, and a flood of wellness advice—“take vitamin D at night,” “drink ginger tea for blood pressure,” “add collagen to everything.” It’s a lot, especially when you’re just trying to get through dark mornings and early sunsets without feeling exhausted.

This accessible guide pulls together five evidence-informed health tips inspired by current conversations in winter wellness:

  • When to take vitamin D for best absorption and consistency
  • How ginger tea may gently support blood pressure (and its limits)
  • The real difference between collagen and gelatin
  • How to think about supplements by age, not trends
  • Two extra daily habits that make winter feel a little easier

None of these tips are magic fixes, but together they can support your energy, mood, and heart health in realistic, sustainable ways.

Person sitting by a window with vitamins and a hot drink, representing winter wellness habits
Small, science-informed habits—like timing your vitamin D and enjoying ginger tea—can make winter feel more manageable.

1. Take Vitamin D at the “Right” Time: What Actually Matters

You’ve probably seen conflicting advice about the “best” time to take vitamin D—only in the morning, always at night, strictly with breakfast. The truth is more flexible than social media makes it sound.

What the science says about vitamin D timing

Current research suggests:

  • Absorption: Vitamin D is fat-soluble, so it’s absorbed better when you take it with a meal or snack that contains some fat.
  • Timing: No strong human data show that taking vitamin D at a particular time of day (morning vs. night) dramatically changes blood levels.
  • Sleep: A few small reports suggest that taking vitamin D late at night might affect sleep in some people, but evidence is limited and not consistent.
“From a practical standpoint, the ‘best’ time to take vitamin D is the time you’ll remember most consistently, ideally with food that contains some fat.”

Practical way to take vitamin D in winter

  1. Choose a consistent meal. For many people, that’s breakfast or lunch.
  2. Pair it with fat. Examples: eggs, yogurt, avocado toast, nut butter, or a handful of nuts.
  3. Set a reminder. Use a phone alarm or keep the bottle near your coffee, toothbrush, or kettle.
  4. Stick with one time for 4–8 weeks. This helps keep blood levels steady.

In my work with patients in northern climates, the people who felt best weren’t the ones obsessing over exact timing—they were the ones who chose a simple routine they could follow through the entire winter.


2. Try Ginger Tea as a Gentle Support for Blood Pressure

Ginger has long been used in traditional medicine for circulation, digestion, and nausea. More recently, small studies have explored its potential role in supporting blood pressure.

What we know about ginger and blood pressure

A few observational and small clinical studies suggest that regular ginger intake may be associated with:

  • Slight reductions in systolic and diastolic blood pressure
  • Improved blood vessel relaxation in some people
  • Mild blood-thinning and anti-inflammatory effects

These effects are generally modest and not a replacement for prescribed blood pressure medications or lifestyle changes like exercise and sodium reduction.

“Think of ginger tea as a supportive habit for heart health—like a warm, low-sugar drink that may offer a small bonus for blood pressure, not a primary treatment.”

How to prepare a heart-friendly ginger tea routine

  1. Choose your ginger: Fresh sliced ginger root or unsweetened ginger tea bags.
  2. Steep well: Use hot (not boiling) water and steep 5–10 minutes to extract flavor and compounds.
  3. Keep it low sugar: Sweeten lightly with a bit of honey or leave it plain. Avoid heavily sweetened “ginger drinks.”
  4. Drink consistently: 1–2 cups per day is a reasonable amount for most adults.
Cup of ginger tea with fresh ginger slices and lemon on a wooden table
Ginger tea can be a soothing, low-sugar way to warm up in winter while gently supporting overall cardiovascular health.

I’ve seen many people replace sugary evening snacks with a mug of ginger tea. The combination of less sugar, more fluids, and a calmer bedtime routine often does more for their blood pressure than ginger alone.


3. Understand Collagen vs. Gelatin Before You Spend Money

Collagen and gelatin show up in everything from beauty powders to protein bars. They’re related, but not identical—and knowing the difference can keep you from buying products you don’t actually need.

Collagen vs. gelatin: what’s the difference?

  • Collagen: The main structural protein in skin, joints, and connective tissue. Supplements typically use “hydrolyzed collagen,” which is broken into smaller peptides that dissolve easily in hot or cold liquids.
  • Gelatin: Made by partially breaking down collagen. It gels when cooled (think: homemade jelly, bone broth). It usually dissolves in hot liquids, not cold.

Both provide amino acids like glycine and proline. Evidence for skin elasticity and joint comfort is modest and mixed, with some small trials suggesting benefit after consistent use for several months.

Collagen and gelatin are related proteins. Collagen peptides dissolve in hot or cold drinks, while gelatin is better for cooking and gelling.

When collagen or gelatin might be worth considering

You might discuss these supplements with your healthcare provider if:

  • You’re struggling to meet protein needs from food alone.
  • You’re interested in potential, small improvements in skin hydration or joint comfort.
  • You already enjoy hot drinks or soups where they’re easy to include.

A client once shared that adding collagen to her morning coffee felt like a “self-care upgrade.” The biggest benefit she noticed, though, wasn’t miracle skin—it was that the added protein kept her full until lunch, so she snacked less on vending-machine sweets.


4. Choose Supplements for Your Age and Needs—Not Just Trends

Supplement shelves and online ads rarely mention that nutrition needs change with age. Instead of chasing every new powder, it helps to step back and ask: “What does my body need at this stage of life?”

Examples of age-related supplement considerations

  • 20s–30s: Often focused on building long-term bone and heart health.
    • May benefit from vitamin D if sun exposure is low.
    • Those who are pregnant or may become pregnant often need folic acid and prenatal vitamins (per clinician advice).
  • 40s–50s: Hormonal shifts, higher risk of blood pressure and cholesterol issues.
    • Vitamin D and calcium for bones (food-first, then supplements if needed).
    • Omega‑3s for those not eating much fatty fish.
  • 60s and beyond: Changes in appetite, absorption, and muscle mass.
    • Vitamin B12 and vitamin D deficiencies are more common.
    • Protein intake becomes especially important for maintaining strength.
“The most useful supplement plan starts with a blood test, a food diary, and your personal health history—not a TikTok recommendation.”

How to build a sensible supplement plan

  1. List your goals: Better energy, joint comfort, sleep, blood pressure?
  2. Review your current diet: Where are the gaps—fish, leafy greens, dairy, whole grains?
  3. Ask for lab work: Common checks: vitamin D, B12, iron, and others depending on age and conditions.
  4. Bring everything to your clinician: Include all supplements and teas, not just prescriptions.
  5. Start with the fewest supplements possible, at safe doses.

5. Two Extra Winter Habits That Amplify These Tips

Vitamin D, ginger tea, and smart supplements work best when they’re layered on top of healthy daily rhythms. These two simple habits are especially powerful in winter.

A. Chase morning light whenever you can

Natural light in the first half of the day helps regulate your circadian rhythm, supports mood, and may indirectly help blood pressure and sleep quality.

  • Open your curtains as soon as you wake up.
  • Take a 10–15 minute walk outdoors, even if it’s cloudy.
  • Sit near a window for your morning coffee or tea.
Brief morning light exposure can steady your body clock and complement vitamin D and sleep routines during darker months.

B. Add small movement “snacks” through your day

Cold weather and early darkness make it harder to get full workouts in, but blood pressure and mood benefit even from short movement bursts.

  • Set a timer to stand and stretch every 45–60 minutes.
  • Walk during one phone call per day.
  • Do 5 minutes of gentle bodyweight exercises before a hot shower.
Person doing light exercise at home in a bright living room
Short “movement snacks” at home can support blood pressure, mood, and energy—even when outdoor workouts feel impossible.

Bringing It All Together: Build a Winter Routine That Works for You

Winter often magnifies whatever already feels hard—tiredness, low mood, blood pressure, or joint discomfort. You don’t need a perfect regimen; you just need a few habits that fit your real life.

To recap, this season you might:

  • Take vitamin D with the same meal each day, paired with some healthy fat.
  • Enjoy 1–2 cups of low-sugar ginger tea as a warm, heart-friendly ritual.
  • Decide whether collagen or gelatin makes sense for you—if at all.
  • Review supplements based on your age, labs, and personal health history.
  • Layer in morning light and small movement breaks to support everything else.

Instead of trying all five tips at once, choose one change you feel 70% confident you can keep up for the next two weeks. When that feels automatic, add another. Small, steady steps are far more powerful than intense bursts of motivation that fade by February.

If you’re unsure where to start—or you’re managing conditions like high blood pressure, diabetes, or autoimmune disease—consider booking a visit with your healthcare provider to build a winter plan tailored to you. You deserve support that’s grounded in science and shaped around your real, day-to-day life.