Supplements needed for winter season
Advice on vitamin D from Public Health England (PHE), says that adults and children over the age of one should have 10 micrograms (mcg) of vitamin D every day, which equates to 400IU. Some studies suggest that a higher daily intake of 25–100 mcg or 1000 - 4000 IU is needed to maintain optimal blood levels.
(JustVitamins Website)
It’s primarily obtained via direct exposure to sunlight. This nutrient helps to contribute to bone strength, aids in the absorption of calcium and helps promote a positive mood.
(VitaCost Website)
Vitamin D deficiency has been linked to a lowered immune system as it directly interacts with the cells that are responsible for fighting infection. Several large observational studies have shown a link between a deficiency and respiratory tract infections like colds, bronchitis and pneumonia.
Other deficiency symptoms include feeling tired, bone and back pain, muscle pain, low mood and depression, impaired wound healing, bone and hair loss.
(JustVitamins Website)
Elderberry (Sambucus nigra), commonly referred to as sambucus, is a berry that’s typically found in the warmer parts of North America and Europe. According to the United States Department of Agriculture, the antioxidant capacity of black elderberries is superior to strawberries, cranberries and blueberries. A few teaspoons of black elderberry may help to keep you at your best until spring finally shines.
(VitaCost Website)
Vitamin C is a powerful antioxidant, which protects against free radical damage, chemicals and pollutants that may harm our body’s cells. Vitamin C is easy to obtain through diet. Citrus fruits, berries, kiwi, pineapple and strawberries are a few of the best sources of vitamin C. If these nutrient-rich foods aren’t part of your diet, you can supplement vitamin C in a variety of forms – from tasty chewables to convenient capsules.
(VitaCost Website)
Research within the last decade has found that taking vitamin C everyday does not reduce a person’s risk of getting one, but it does lessen the severity of a cold's symptoms and shorten the duration of the illness. Therefore getting sufficient amounts of the vitamin is particularly important during winter when there is a spike in people suffering a cold. Adults (19-64 years) need 40mg of vitamin C a day.
(JustVitamins Website)
If you suffer from dry, flaky skin in cooler weather, vitamin E oil might be an excellent addition to your personal care routine. Though not your typical supplement, this oil provides a powerful dose of vitamin E that you apply topically – just as you would a body lotion. It’s often mixed with other oils (almond, apricot, avocado, sunflower, etc), which all have a plethora of benefits to promote healthy skin. On top of being an excellent moisturizer, vitamin E oil is an antioxidant, protecting our skin from free radical damage.
(VitaCost Website)
Zinc supports proper immune function, eye health and the regulation of appetite, taste and smell. Zinc is also responsible for the production of superoxide dismutase (SOD), which plays an important role in protecting our bodies from free radical damage. Men may especially benefit from this mineral, as zinc helps to support healthy prostate tissue, sperm mobility and testosterone production.
(VitaCost Website)
Zinc also has a role in reducing the duration and severity of a cold - a Cochrane review published in 2011 provided convincing evidence from more than a dozen placebo controlled trails that taking zinc soon after the onset of symptoms of the common cold significantly reduces both the duration and severity of symptoms.
The amount of zinc you need is about 9.5mg a day for men (aged 19-64 years) and 7mg a day for women. Please note taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anemia and weakening of the bones.
(JustVitamins Website)
Vitamin B
The B vitamins are a group of 8 vitamins sometimes called the “anti-stress vitamins” since they’re essential for combating the effects of stress. They are used to create the feel-good neurotransmitters responsible for maintaining a positive mood as well as being critical for a healthy nervous system.
The role of vitamin B12 in particular, could help us during the colder months as it has been shown to help those suffering from feelings of anxiety or depression. This is particular important during winter when people are more at risk of feelings of depression, winter blues or seasonal affective disorder (SAD).
In supplement form vitamin B12 is known as methylcobalamin, cyanocobalamin or adenosylcobalamin. The body actually converts cyanocobalamin into methylcobalamin making the latter more readily bioavailable - meaning it is more easily absorbed in the body.
The UK government says adults need 1.5 micrograms (mcg) a day and the European Food Safety Authority says 4mcg a day is adequate. The US and Europe, but not the UK, recommend higher levels for pregnant and breastfeeding women.
(JustVitamins Website)
Probiotics
The helpful bacteria living in our guts help support our digestive and immune systems, and create an environment that’s more conducive to overall health and wellness.
Consuming fermented foods and drinks like yogurt and kombucha daily is an easy to show the probiotics in your gut some love, but if you’re constantly on the go, a quality probiotic supplement is a convenient way to help keep your gut in good shape.
June 2019
Sara Silva
- Course creator: Lurdes Pastor
- Course creator: Eliana Sequeira
- Course creator: Molly WONG