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As the evenings draw in and the Irish weather turns wilder, many outdoor athletes notice their energy dipping, their immune system faltering, or that ever-familiar fatigue creeping in. Training through winter is as much about smart recovery and immune protection as it is about getting the hours in.
New Leaf Online Health Store is an Irish company that also has locations in Kanturk and Charleville. However, with super-fast free delivery (with orders over €60), New Leaf is your local health store, no matter where in Ireland you live, to stock up on winter essentials.
Use “NEWLEAF” for an additional discount.
If you have your sleep, nutrition and hydration in order, a few well-chosen supplements can go a long way towards keeping you strong, healthy and ready to perform. Here are five supplements that are worth considering this season, as suggested by New Leaf owner, UTMB finisher and general outdoor badass Mairead O’Keeffe.
Outsider’s Guide To Win Winter
1. For Immune Function: Vitamin C, D3 and Beta Glucans
With colds, flus and other viruses running rampant through Irish households each winter, protecting your immune system is the first line of defence. Regular exercise puts mild stress on the body, which can actually suppress immune function, especially during high-volume training blocks or during spells of particularly rough weather.
A solid foundation starts with the basics: Vitamin C and Vitamin D3. Both are essential for maintaining immune health and resilience during cold, dark months when sunlight is scarce. Look for quality forms that use food-based or easily absorbed compounds.
To take things up a notch, Beta Glucans, naturally found in oats and mushrooms, are a lesser-known powerhouse. They help train the immune system to respond efficiently without overstimulating it. Think of them as a quiet security system that activates when you actually need it.
Viridian Beta Glucans Complex
Brand: Viridian (available at New Leaf)
Why it’s good: Combines beta-glucans (from mushrooms and oats) with Vitamin C, D3, Zinc, and Selenium to strengthen immune defence without overstimulation.
2. When You’re Feeling Run Down: One Nutrition First Defence
Even the healthiest outdoor athlete can find themselves run down after a block of hard training or a bout of bad weather. If you feel a tickle in the throat or that familiar sense of fatigue, an immune booster like First Defence can be a great short-term rescue.
Rich in antioxidants and plant-based compounds, this Irish-made supplement supports recovery and helps fight free radicals, ideal for those trying to dodge antibiotics or stay on their feet during peak training. Taken early, it can often help ward off a full-blown infection.
“I have taken it [First Defence] any time that I feel I have woken up feeling under the weather, or even around days of heavy socialising. The Christmas period, in particular, was when I would’ve always got sick. Since paying more attention to my supplementation and taking it, I’ve managed to dodge those annoying colds far more” – Matt McConnell: Irish Mountain Running ChampionÂ
One Nutrition First Defence
Brand: One Nutrition (Irish-made)
Why it’s good: Antioxidant-rich immunity formula ideal when you feel a bug coming on, fights free radicals and supports recovery without antibiotics.
3. For Stress and Adaptation: Rhodiola and Ashwagandha
Training stress is life stress, and life stress is training stress. They are all connected. Juggling training, work, family and everyday life can leave even the fittest athletes on edge, especially in winter. Chronic stress elevates cortisol levels, which can suppress the immune system, hinder recovery and blunt performance.
That’s where adaptogenic herbs like Rhodiola and Ashwagandha come in. These natural compounds help your body regulate its stress response and maintain focus without the crash of stimulants. Rhodiola is particularly known for balancing energy and mood, while Ashwagandha, a traditional Ayurvedic root, supports relaxation, concentration and hormonal balance.
Paired with B vitamins and magnesium, both critical for the nervous system, these ingredients can make a tangible difference during heavy training or stressful periods of life. Try them for yourself and let the data on your fitness wearable tell you the story.
Viridian Enhanced Rhodiola Complex
Brand: Viridian Nutrition
Why it’s good: Natural adaptogen that helps cap cortisol, reduce anxiety, and improve focus — ideal for runners balancing training stress and life.
4. For Energy and Endurance: Coenzyme Q10
If your training feels flat or you’re struggling to maintain pace on long runs or cycles, Coenzyme Q10 might be the missing link. This compound is naturally produced in the body and plays a vital role in converting food into usable energy within the muscles.
Several studies suggest that supplementing CoQ10 can improve exercise efficiency and endurance by 3 to 12 percent. Even elite athletes have sworn by it. It’s particularly useful in the weeks leading up to key races or long-distance events, when energy demand peaks and recovery time is tight.
Biocare CoQ10
Brand: Biocare
Why it’s good: High-strength coenzyme Q10 supports muscle efficiency and endurance, shown to enhance energy output by up to 12%.
5. For Recovery and Muscle Function: Magnesium Malate
The more you train, the more magnesium your body uses. This mineral is crucial for muscle function, sleep and recovery, yet it’s one of the most common deficiencies among athletes.
Not all magnesium supplements are created equal, though. The malate form, magnesium bound to malic acid, is especially effective for physically active people as it supports both energy production and muscle relaxation. For those with sensitive stomachs, magnesium glycinate is another gentle, highly absorbable option.
Taking magnesium in the evening can aid both recovery and sleep, a simple nightly ritual that can make the next morning’s session feel far easier.
PrismAg Magnesium Bisglycinate
Brand: PrismAg
Why it’s good: Gentle, easily absorbed magnesium form that helps reduce cramps and support sleep quality after intense training.
A Final Word
No supplement replaces good food, sleep and sensible training, but the right ones can help you train smarter and stay healthier through the long Irish winter. From immune protection to stress management and muscle recovery, these five options can help keep the body balanced and the mind sharp, no matter how challenging the weather gets.
