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Health & Wellness

Beat the winter woes with the right supplements

Top 5 Supplements to Take In the Winter

When the temperatures drop, and the weather turns cold, it can bring health challenges as you exercise less, indulge in unhealthy eating habits, and succumb to the winter blues. The change in lifestyle also puts you at greater risk of getting sick that can put a damper on your festive cheer. Let’s look at the best supplements to take in winter that will give your body the extra support it needs to stay healthy and happy during the cold, dark months.

Why do you need to pay special attention to your health during winter and take specific supplements?

During winter, people typically overindulge and neglect their diet and exercise habits. This can lead to low energy and motivation levels, weight gain, and recurrent cold and flu outbreaks that can take weeks to recover from. Winter puts increased strain on the immune system that is exacerbated by the lack of sunlight and spending more time indoors with dry heating.

Maintaining good nutrition and exercise routines can be difficult during this season but you can boost your health and supplement your diet by taking specific winter vitamins to help with the following:

  • Strengthen immunity against common winter illnesses.
  • Prevent dry, flaky skin when the cold weather draws out the skin’s natural oils.
  • Combat seasonal depression due to extended hours of darkness.
  • Improve nutrition and nutrient absorption that is affected by less sunlight, reduced physical activity, and unwholesome diets filled with comfort foods.

Best Vitamin Supplements for Winter

By focusing on these specific vitamins, you can balance the effects that winter has on your body.

1. Vitamin D Supplements

Vitamin D is known as the sunshine drug. This is because one of the best sources of vitamin D is from the sun. So, when winter rolls around, exposure to the sun decreases and can result in a deficiency because of the body’s inability to produce sufficient quantities of vitamin D.

When you have a deficiency, your body is more susceptible to respiratory infections, increased fatigue, more bone and back pain, muscle pain, and a higher risk of depression. Vitamin D contributes to electrolyte and blood pressure homeostasis by helping to regulate the system. It is also vital for bone strength since it enhances calcium absorption for bone health. To avoid a deficiency that can lead to increased health risks, vitamin D is one of the best supplements for winter.

2. Vitamin C Supplements

Vitamin C is a well-known immunity booster. A shortage of vitamin C can make you more prone to common winter illnesses. Because your body does not create or store it, an adequate daily nutrient intake is critical for optimal health. If you start to feel under the weather, increase your vitamin C intake.

Vitamin C protects against free radicals and lowers oxidative stress. Taking Vitamin C relieves cold symptoms and shortens the duration of any common cold or flu. This vitamin should be consumed regularly, but it is vital in winter as it contains potent antiviral effects.

3. Vitamin B Supplements

The group of B vitamins is also referred to as anti-stress vitamins. They are employed to make the feel-good neurotransmitters that are necessary for a healthy neurological system as well as maintaining a pleasant mood. The significance of vitamin B12 has been demonstrated to benefit those suffering from anxiety or depression and could be especially beneficial during the colder months when people are more likely to suffer from depression and seasonal affective disorder (SAD). 

The B vitamins also help you stay energized by maintaining cell health. B12 aids in the regulation of your nervous system, while B6 aids in the conversion of food into energy. B1 and B2 also provide neurological benefits and help maintain eye health.

4. Zinc Supplements

This mineral can be used to treat a variety of ailments, including skin problems, wound healing, digestion. But it is fundamental to maintaining a healthy immune system. It is required by the body for the development and activation of T-cells, which are critical components of the immune system. Zinc can also help to shorten the length and intensity of a bout of flu.

This trace element boosts the immune system and protects against colds by preventing viruses from sticking to cell walls in the nose tube, as well as being involved in antibody synthesis, an important immune system activity. As the temperature begins to chill, begin taking zinc supplements as soon as possible to ward off winter germs and strengthen your immune system.

5. Omega 3 Fatty Acids

These fatty acids are critically important to keep every cell in our body healthy, they help to reduce inflammation, and are vital for brain memory, performance, and behavioral functions. Deficiencies in omega-3 can lead to poor cognitive function, fatigue, moodiness, dry skin, and poor circulation. These symptoms often get worse during the long cold winter months. 

It’s common to consume less oily fish in the winter months, because of seasonal changes in dietary preferences and fish obtainability. An omega-3 deficiency can have a noticeable and negative effect on your overall health as well as mental and emotional wellbeing.

The Health Benefits of Sufficient Nutrient Intake in Winter

All year long, health and wellness are crucial. Different health issues, on the other hand, are more prevalent at certain times of the year. While you don’t have to worry about sunburn or heat stroke during winter, there are other health issues that can worsen with inadequate levels of important vitamins and minerals.

Vitamin deficiencies, poor nutrition, increased alcohol intake and less exercise can contribute to fatigue, stress, and the ability for the body to properly function and fight off health issues during winter. And winter demands extra care because different nutrients are required to deal with the weather's extremes. Winter supplements can aid in maintaining a strong immune system, staying warm, and combating depression so you can enjoy the holidays and stay in great shape.


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