It’s probably no surprise to you that the winter season affects our health. From an increase in office sniffles to the noticeable lack of sun on our skin, cold temperatures and shorter days can affect our energy, immunity, and mood. But not all hope is lost: vitamins and supplements can be a great way to fill the gaps in the winter, helping us stay healthy and happy no matter how cold and grey it gets. Keep reading to find out our favourites.
Why your body needs extra support in winter
Before we dive into it, a brief interlude. Why do our needs change with the seasons? Well, it comes with the territory. Reduced sunlight means lower vitamin D production. Seasonal diet changes mean less fresh fruit and veg (unless it’s imported), so less antioxidants in our bodies. More time indoors means higher exposure to bugs and viruses. All of this creates a veritable cocktail affecting our immune systems and energy levels – so it’s no surprise if you feel run down in the winter months.
Key vitamins to consider in winter
The winter might be cold, and the nights might be dark, but your health doesn’t have to suffer. While diet is a vital part of getting all the nutrients you need, adding some extra supplements to your routine can be a game changer. Here is a list of our top picks:
Vitamin D for a better mood
Crucial for immune function, bone health, and mood regulation, vitamin D is one of the most popular winter supplements on the market. In the UK, deficiency is very common in the winter since sunlight is our main source of it, so supplementing can really help to fill a gap as you wait for the sun to reappear. Look for vitamin D3 for the most effective form, and take it with a meal if you can!
Dietary sources of vitamin D: oily fish, eggs, liver, cheese.
Vitamin C for immune power
Since we’re more exposed to cold and flu viruses in the winter, vitamin C can be a key player in fighting against them. It supports your immune system, as well as your skin health and collagen production, meaning you’ll be looking and feeling great with this supplement in tow. Taking this regularly is a great preventative force against the winter-borne viruses, so stay consistent for the best results.
Dietary sources of vitamin C: citrus fruit, kiwis, strawberries, peppers, broccoli.
Vitamin B12 for an energy and mood boost
Once those seasonal blues hit (we’ve been there), you sometimes need a little help boosting your energy. And that’s where vitamin B12 comes in. Helping with mood balance, energy, and nerve function, supplementing B12 can be invaluable in the winter months – especially for vegetarians and vegans.
Dietary sources of vitamin B12: meat, fish, eggs, dairy.
Zinc for recovery and immunity
We love zinc supplements all year round, but they really pull their weight in winter. From boosting immune response, to speeding up wound healing, to improving your overall resilience, ensuring you’re getting enough of this vitamin gives your body an extra boost of wellness to avoid those nasty viruses and keep you healthy all season.
Dietary sources of zinc: meat, shellfish, seeds, nuts, legumes.
Iron for fatigue fighting
This one is especially important for women, but if you’re feeling particularly fatigued in the winter, consider whether you could be deficient in iron. Supplementing this mineral supports your red blood cell production and prevents tiredness, helping to fight against the winter slump many of us tend to feel. For an even better boost, pair it with vitamin C to help absorption.
Dietary sources of iron: red meat, spinach, lentils.
Omega-3 for brain and joint health
Also a great option for a year-round supplement, omega-3 is a powerhouse when it comes to better cognitive function, heart health, and preventing joint stiffness. As the weather gets colder, it’s not uncommon to suffer with joint pain, so supplementing this could be a huge help in avoiding this discomfort – especially if you’re already prone to issues here. Plus, the extra brain boost never hurt anyone.
Dietary sources of omega 3: oily fish, chia seeds, flaxseeds, walnuts.
Focus on whole foods for health in winter
Supplements can be a great help for our winter wellness, but it’s still so important to focus on whole foods. Your diet should be where the majority of your nutrients come from; supplements are there to bridge the gaps. Consider which nutrients are more difficult to get from food in the winter (vitamin D being a key example here), and add these first. If you eat well throughout the colder months, adding seasonal ingredients and nutrient-rich produce such as sweet potatoes and spinach, you’ll be giving your body everything it needs to stay healthy.
Be your best self this winter
The cold months can be a challenge when it comes to our energy and wellness, but ensuring you get the right nutrients can make a huge difference. To give yourself the best chance of making it out the other side completely unscathed, focus on whole foods that fuel your body. And if you notice any gaps in your nutrition, add in a high quality supplement (or two) to complete your diet.
Think you could use a little wellness boost? Check out our range of supplements, including our nutritionist-designed vitamins and minerals, to keep you feeling great all winter long.
References
Supplement Your Health This Winter With These Vitamins | Aspen Valley Health
