The top winter supplements for women | The Estima Diet

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My life's passion and mission is blending modern science with ancient wisdom to empower women's health and healing.

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NOTE: This article is 1138 words. If you want the simple supplementary checklist on How to Supplement During the Winter as a Woman as a PDF download, get it right here. It’s free.

Hey Betty,

As the seasons change, your body’s needs change and this is where winter supplements come in. 

I don’t know about you, but during the cold months, I tend to go into bear mode.

That’s right – I feel like sleeping more, indulging a little more in my comfort foods, staying cozy at home under a pile of blankets…

Winter is time for deep restoration and repair. 

Some say it is the creative void, where the seeds have been planted in the ground but covered by a blanket of ice or snow.

Which is why today I’m going to share with you my favorite winter supplements.

They’ll keep your skin glowing, your immune system strong, and your mood stable (even if you lack sunlight).

So let’s dive in.

Vitamin D3 with a K2 blend 

This is one of the 24 chemicals that are critical for human survival. 

In the spring and summer, we load up on Vitamin D by getting out in the sun.

But come December, we need to rely on a little supplement boost to fill in that gap.

Vitamin D helps with immune and bone health, as well as boosts your testosterone levels.. 

It also reduces the risk of cancer and diabetes.

Vitamin D supplements will supercharge your immune system and make you more resistant to viruses.

And if you do catch a cold or virus, having adequate levels of Vitamin D will facilitate bouncing back quicker and minimize the risk of complications. 


Zinc is another immune-boosting supplement.

You can think of it as your shield protecting you from whatever cold or virus is circulating.

I recommend taking 50mg per day.

But if you are Zinc-deficient you can take up to 100mg a day short-term. 

If you feel yourself coming down with a cold, it’s ok to superload 100mg of Zinc per day for a few days.


In the colder, dryer months we tend to suffer from chapped lips, dry skin, and dry hair due to the loss of hydration.

And this could really make us feel really uncomfortable.

The remedy is to boost our hydration levels with the help of a small, overlooked hero – salt.

My favorite solution to replenish your body and get bouncy skin, full lips, and luscious hair even in the dead of January is LMNT electrolyte drinks.

This delicious drink mix is keto and paleo-friendly, free of sugar, and comes in a variety of yummy flavors including orange, raspberry, mango chili, and the winter special – mint chocolate.

LMNT is the ideal pick-me-up that makes you feel good and glow from the inside out.

Desiccated Liver

Organ meats are incredibly nutritious for you and one of the absolute best winter supplements.

You should consume them as raw and often as possible.

Liver, for one,  is rich in Vitamin B12 which supports your brain function and helps you form red blood cells.

It’s also packed with Vitamin A that promotes 20/20 eyesight, boosts your immunity, and helps your heart and kidneys function at their optimal.

A daily serving of liver will give you enough Riboflavin (vitamin B2) to help you effectively turn food into energy plus serve up the necessary Iron to carry oxygen throughout your body.

Liver contains Folate, Copper, and Choline all of which help regulate your metabolism, develop your brain, and form DNA…

Look, I could go on and on about how insanely good liver is for you.

But let’s be real, who wants to eat liver?!

The very thought of it makes my stomach turn.

No, thank you!

Luckily, there’s a solution to getting your invaluable nutrition without having to cringe at your plate.

Ancestral Supplements has taken liver alongside other vital organ meats, desiccated them, and packed them into powerful supplements.

So you can get all these key benefits without force-feeding yourself something unpleasant.

They use the highest-quality organ meats sourced from New Zealand and Australia which are renowned for their clean air, green pastures, and top-level of animal husbandry.

And most importantly…their supplements are perfectly fine to stomach. 


Ever noticed that you’re more likely to eat more junk food during the winter season?

Yeah, me too.

And it’s not a coincidence.

Halloween kicks off the party with its low-quality, sugary desserts.

Then we have Thanksgiving (or vice-a-versa if you’re Canadian), that’s full of delicious and carby dishes like stuffing, mashed potatoes, and pie.

The culmination arrives in the week before Christmas and the New Year’s, when we move a lot less, stay at home a lot more, and feast on leftovers, sweets, bready delights, and all that jazz.

Oh, and let’s not forget Valentine’s Day when that low-quality chocolate makes an encore in our diets.

All in all – the combination of little movement and lots of sugar can weaken our immune systems and make us susceptible to getting sick.  

Hence the term “flu season”. 

The flu isn’t a season, but rather a time of increased vulnerability due to increased sugar consumption, less natural sunlight and less natural movement.

This is why I love adding Berberine to my winter supplements regimen.

This is a natural supplement primarily used to improve blood sugar regulation.

It helps activate AMPK, an enzyme that helps with insulin sensitivity. 

Take Berberine 3X a day at 500mg each time.

It will help soothe the pathways that get inflamed when we eat too much carbohydrates and don’t get enough exercise.


Congratulations, you are about halfway through my geeky magic carpet ride. The nerd in me loves and honors the nerd in you. Just a reminder if you want the simple supplementary checklist on How to Supplement During the Winter as a Woman as a PDF download, get it right here. It’s free.


This is the active ingredient in Turmeric – or the aromatic yellow powder in Indian food.

Make sure you take Curcumin with food, black pepper specifically to make sure it gets absorbed optimally.

Curcumin will help stave off respiratory infections with its beneficial effects on the lungs.

It blocks cytokine release which causes inflammation in your respiratory pathways.


This is one of the core B vitamins (B7) that’s amazing for you but not for the reasons you may think.

Yes, there are photos all over Instagram of models with impossibly long hair that’s thick all the way down to the ends…

And let me tell you, this is not how it works in reality.

But with that said…

Biotin is amazing for energy production as it facilitates the breakdown of fatty acids.

When you’re deficient in Biotin you will experience fatigue, weight gain, and depression.

Not only that, but if you don’t have enough Biotin, your body won’t be as efficient in producing antibodies – which is a hot topic this winter.


This supplement is better than diamonds, ladies.

Magnesium just may be my favorite of all the winter supplements.

This is the fourth most abundant mineral in the body.

It’s important for your bone health, muscle contraction, and relaxation. 

It stabilizes your blood glucose.

I take the bulk of my Magnesium in the evening as it activates my parasympathetics. 

I take up to 800 mg of Magnesium nightly. 

It makes me sleepy, helps me relax, and sleep like a goddess.

And if you want to stay fit all winter long, and as a matter of fact – your whole life…

Try the Estima Diet™.

I’ve helped thousands of women shed thousands of pounds with this easy-to-follow protocol.

You’ll be indulging in whole food meals, never feeling starved or miserable (ahem, that’s a reference to the diets that have you eat chicken breast and rice cakes for 90 days straight).

Join our community who’s seen amazing results on the Estima Diet™  and step into 2022 looking and feeling your best.

Check it out here.

And if you’re a female health practitioner looking to help transform even more clients and bring an additional source of income…

Then the Estima Certification Program™ may just be the solution for you.

Join me on a 20-week journey where I will personally coach you over Zoom, teach you the ins and outs of the Estima Diet, but also give you tactical business advice on leveling up your practice.

If you’re interested in participating, fill out this form below and we’ll send you more details.

I hope this checklist has been helpful to prepare you for a healthy and smooth winter ahead!


Dr. Stephanie


Want My Quickstart Guide to Winter Supplementation, in checklist form?

Download my quick start guide, including the top 6 supplements you need to take as a woman throughout the Winter Months.

>>Click Here To Get The Guide Now<<


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