As the winter season unfolds, prioritizing your health becomes paramount. While liposomal vitamin C remains a cornerstone for immune support, a plethora of supplements can fortify your body and mind during the colder months. Explore these vital additions to your winter routine that go beyond the conventional, each catering to specific health aspects.
Vitamin D: A Winter Essential for Immune Support:
Supplementing with vitamin D becomes imperative during winter, particularly in regions with limited sunlight. Shabir Daya, co-founder of victoriahealth.com, emphasizes its significance for specific groups, including the under-fives, the elderly, pregnant or breastfeeding women, and individuals with darker skin pigmentation. Apart from aiding calcium and phosphate absorption, which are crucial for bone health, vitamin D contributes to immune system functionality. Research from the British Medical Journal indicates its efficacy in preventing severe respiratory infections. Opt for around 1,000 IU daily, with dietary sources like milk, egg yolks, fatty fish, liver, and fortified cereals. Consider Better You’s D3000 Spray during winter and transition to D1000 Spray in the summer for effective sublingual absorption.
Vitamin B6: Battling Low Mood and Boosting Energy:
In the midst of the cold and flu season, vitamin B6 plays a vital role as a critical supporter of immune system functionality. With its crucial involvement in the production of T lymphocytes, which are integral to regulating the immune system’s response, B6 becomes especially essential. Address diminished energy and heightened fatigue by incorporating B6 into your routine, as it facilitates the conversion of food into cellular energy. Individuals grappling with Seasonal Affective Disorder (SAD), which affects mood and concentration during winter, find maintaining optimal B6 levels crucial. Ensure a rich dietary intake by including sources such as chicken, tofu, fish, bananas, and legumes.
Zinc: Supporting Skin Health and Sound Sleep:
Amidst harsh winter conditions, zinc plays a pivotal role in maintaining skin integrity and preventing issues like dryness and cracking. Dr. Giuseppe Aragona, a GP and medical adviser, highlights zinc’s contribution to immune function, with potential benefits in reducing cold duration. Zinc’s synergy with vitamin C proves effective against runny noses. Adequate zinc levels also support healthy sleep, combating the challenges posed by reduced natural light and colder temperatures. Oysters, rich in zinc and melatonin, are recommended, along with dietary sources like meat, fish, and shellfish.
Omega-3: Nourishing Supple Skin and Joint Health:
Omega-3 fatty acids take center stage in winter, ensuring skin remains moisturized and elastic in cold, dry conditions. With potent anti-inflammatory properties, omega-3s alleviate dry skin conditions like eczema and lubricate joints prone to stiffness in the cold. Lorraine Perretta, head of nutrition at Advanced Nutrition Programme, emphasizes their role in supporting the skin’s immune system. Consider supplements like ANP’s Skin Omegas + for comprehensive skin health and immune support. Omega-3s also synergize with vitamin D, aiding serotonin regulation and addressing winter-induced low moods.
Iron: Energizing Mineral for Improved Vitality:
Iron, a vital mineral for hemoglobin production, plays a pivotal role in carrying oxygen and extracting energy from food. Fatigue and a constant feeling of depletion may indicate iron deficiency. Menstruating women, pregnant individuals, and children often have lower iron levels. Coffee, tea, and wine can further impact iron levels. Adequate vitamin C intake enhances iron absorption, and supplements like Wild Nutrition’s Food-Grown Iron Plus provide a combined solution.