A winter holiday in the mountains brings joy from movement, fresh air, and well-deserved rest. However, the combination of physical strain, frost, and temperature fluctuations can put stress on the immune system and increase the risk of catching a cold. That’s why we have prepared an overview of five supplements you can use as practical “first aid” not only in the mountains – to support immunity and energy during winter days.
What will you learn in this article?
What to pack in your backpack as prevention and immediate first aid
Vitamin D3+K2
Vitamin D is absolutely key for the activation of T-lymphocytes (elite units of our immune system responsible for identifying and destroying virus-infected cells). Studies also suggest that an optimal level of vitamin D3 correlates with greater muscle strength and better coordination [1], which may reduce the risk of injuries on the slopes.
The combination of vitamin D3 with vitamin K2 works synergistically. Vitamin D3 increases calcium absorption from the intestine into the bloodstream, but without vitamin K2 there is a risk of calcium being deposited in soft tissues. Vitamin K2 ensures that calcium is directed where it belongs — into bones, not blood vessels.
Zinc
Zinc represents an essential "first aid" in a mountain travel kit at the onset of a cold. This mineral contributes to the development and function of neutrophils and NK cells, which form a non-specific line of defense, and also shows antiviral effects. To achieve maximum benefit at the first signs of a viral infection (scratchy throat, fatigue), zinc should be taken as early as possible, ideally within 24 hours. Studies show a shorter duration of illness and reduced symptom severity in such cases. [2]
During time spent in the mountains, respiratory mucous membranes are exposed to dry air, which disrupts their natural barrier function. Zinc also helps maintain mucosal integrity and supports faster healing of mucous membranes.
Vitamin C
The body’s demand for vitamin C increases significantly during infection due to the higher metabolic activity of immune cells. White blood cells use vitamin C as a shield against oxidative stress, which they themselves generate when destroying bacteria and viruses. Supplementing vitamin C in the mountains can therefore help keep these “defenders” fully functional. Vitamin C is also essential for collagen synthesis — a protein that forms the structural basis of tendons, ligaments, and joint cartilage, which are exposed to enormous mechanical stress during skiing.
At Trime, we offer a comprehensive source of vitamin C in the form of acerola. Our acerola consists solely of freeze-dried powder from organic acerola cherries , which, in addition to vitamin C, naturally contains other vitamins, minerals, and bioflavonoids that influence vitamin C bioavailability and support overall health.
Beta-glucans
Beta-glucans are complex polysaccharides obtained, for example, from yeast or mushrooms and function as so-called biomodulators. Unlike substances that directly stimulate the immune system, beta-glucans “train” it. Beta-glucan molecules bind to receptors on macrophages and other immune cells in the small intestine. This interaction induces epigenetic changes in immune cells, thanks to which the immune system is able to respond much faster and with greater intensity when it actually encounters a pathogen. To achieve their full effect, it is recommended to start taking beta-glucans 2–3 weeks before traveling to the mountains.
Echinacea
Purple coneflower (Echinacea purpurea) is a traditional herb whose main strength lies in its ability to rapidly activate the immune system. Echinacea contains alkamides and polysaccharides that stimulate the activity of macrophages — immune cells that engulf pathogens. Using echinacea is appropriate at the first feeling of weakness, when it helps shorten the duration of symptoms and ease their course.
Echinacea is especially effective in the prevention of recurrent upper respiratory tract infections, which may be triggered by alternating frost and heated indoor environments. However, it should not be used for more than about 14 consecutive days, as its immune-stimulating effect decreases over time and the body adapts to it. Combined with zinc and vitamin C, it forms an ideal combo for quickly stopping an emerging illness.
Conclusion
The strength of a natural travel kit lies in providing your body with tools it can immediately use for effective defense before an infection fully develops. Whether you build resilience in advance with beta-glucans and vitamin D, or rely on rapid immune activation with zinc and echinacea, do not forget to respect your body and its limits. Even the highest-quality supplements work best in synergy with quality sleep, sufficient hydration, and timely rest. This is the only way to ensure you bring home great memories from the mountains.
Key takeaways
D3+K2 for a solid foundation: Vitamin D3 combined with K2 is essential for proper T-lymphocyte function and bone health, which are under greater strain on the slopes.
Zinc as an emergency brake: At the first scratchy throat, start taking zinc. If used within 24 hours, it may help shorten the duration of illness.
Vitamin C (e.g., from organic acerola) supports white blood cells and acts as a shield against oxidative stress.
Train your immunity in advance: It is recommended to start beta-glucans 2–3 weeks before departure so your cells are prepared for the strain.
Use the power of herbs: Echinacea is ideal for a short-term, intensive immune “wake-up” during the first days of weakness.
Sources:
[1] Shuler FD, Wingate MK, Moore GH, Giangarra C. Sports health benefits of vitamin d. Sports Health. 2012 Nov;4(6):496-501. doi: 10.1177/1941738112461621. PMID: 24179588; PMCID: PMC3497950.
[2] Hemilä H, Fitzgerald JT, Petrus EJ, Prasad A. Zinc Acetate Lozenges May Improve the Recovery Rate of Common Cold Patients: An Individual Patient Data Meta-Analysis. Open Forum Infect Dis. 2017 Apr 3;4(2):ofx059. doi: 10.1093/ofid/ofx059. PMID: 28480298; PMCID: PMC5410113.
