It’s important to take a combination of vitamins to keep you feeling good during Winter and to help prevent unwanted coughs and colds.
This article covers the 5 best vitamin supplements for winter and a few immune-boosting tips to keep you healthy.
Some of us are lucky to live in a climate where winter means the occasional light jacket or hoodie at night.
For the majority, however, that’s not reality.
Winter can be brutal, and it’s important to take some preventative measures to maintain optimal health while we anxiously await spring’s arrival.
It’s essential to eat healthily, bundle up and get plenty of rest during these ice-cold months. In addition, finding the best vitamin supplements can be an excellent way to ensure you make it through this season unscathed.
Here are five of the best vitamin supplements to keep you at your best this winter!
Vitamin D is an essential supplement for the winter season.
It’s primarily obtained via direct exposure to sunlight. However, this can become difficult during the cold, dark winter.
That’s where vitamin D supplements come into play. This nutrient helps to contribute to bone strength, aids in the absorption of calcium and help to promote a positive mood.
There’s often confusion regarding the “3” in vitamin D3. This simply indicates that the vitamin D is from a natural source, as opposed to the synthetic counterpart you may know as vitamin D2.
It’s important to introduce good food sources in the Winter such as:
- oily fish – salmon, sardines, herring, and mackerel
- red meat
- egg yolks
- fortified foods such as most fat spreads and some breakfast cereals
Winter will be much more bearable with help from our friend, vitamin C.
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.
Good sources of Vitamin C can be found in a wide variety of fruit and vegetables such as:
- oranges and orange juice
- red and green peppers
- brussels sprouts
If you suffer from dry, flaky skin in cooler weather, vitamin E oil might be one of the best vitamin supplements to add 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.
Zinc is an often overlooked mineral with a host of important benefits.
It 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.
You can find Zinc widely in foods such as:
- dairy e.g. cheese
- cereal products – e.g. wheatgerm
Referred to as Vitamin B complex, the eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 — play an important role in keeping our bodies running like well-oiled machines.
These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While many of the following vitamins work in tandem, each has its own specific benefits, Vitamin B complex are the best vitamin supplements to increase energy, enhance mood, improve memory, and stimulate the immune system.
Vitamin B5 is found in almost all foods. To boost your intake of B vitamins, look for the following foods for the best vitamin supplements:
- cereals, and whole grains (a source of B1, B2, and B3
- green leafy vegetables (a source of B2 and B9)
- eggs (a source of B7 and B12)
- chicken (a source of B3, B6, and B12)
- citrus fruits (a source of B9)
- nuts (a source of B3 and B9)
- kidney beans (a source of B1 and B2)
- bananas (a source of B6 and B7)
If you’re not a fan of taking supplements in pill form, you may want to opt for a liquid multivitamin, Now Foods Liquid Multi can be taken directly from the spoon or mixed into your favorite juice or health shake. This unique formula utilizes brown rice protein as a stabilizing agent for maximum bioavailability of the vitamins, minerals, and phytonutrients. Sweetened with tooth-friendly Xylitol, which is diabetic-safe.
Other ways to boost your immune system
Eat a balanced diet with whole foods
Focus on eating whole foods, such as quality animal protein (if you're an omnivore), legumes, whole grains, nuts, and seeds, as well as plenty of fresh fruits and vegetables. Superfoods such as bee pollen, Camu camu, reishi mushroom, and microalgae can give you an extra boost.
Use those herbs and spices
Cook with onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry, and turmeric. They contain components that help to boost our immune system.
Drink plenty of water
Water helps in the production of lymph, which carries white blood cells and other immune system cells. Staying hydrated is one of the best things you can do for your health. For an extra boost, add a slice of lemon, which will provide extra vitamin C.
Get 7 to 8 hours of sleep a night
Chronic fatigue is known to increase risks of illness. The body rejuvenates and strengthens when it’s at rest. If you can, sleep 7 to 8 hours a day, and if needed, take an afternoon nap. Your body will thank you.
Say YES to friendly bacteria
It’s known that about 80% of our immune system is located in our digestive system. So keeping a healthy gut is very important to keep a strong immune system. Probiotics are good bacteria that can be found in whole and fermented foods, such as raw sauerkraut, miso, yogurt, kefir, kimchi, and microalgae, or in the form of supplements.
Exercising is not only a great way to get in shape, but it also increases our immune function, improves sleep quality, and makes our body stronger. If you do not have any health conditions that prevent you from exercising, find the time to workout, even if it’s only a long walk!
While we wish for warmer weather, we hope some (or all!) of the list of best vitamin supplements can help get you through the winter.
So, this winter season, please don’t forget to take your vitamins. Whether it be taking in vitamins from good, daily eating habits or taking a multivitamin, be sure to boost your immune system and stay healthy in these winter months. These essential vitamins will help you and your family to enjoy the winter season and holidays illness free.
Hey - You might even find that you feel better than you did going into it!