Supplementing throughout the winter months can help promote general health and address the issues of the season. The spread of respiratory diseases can be accelerated by cooler temperatures, drier air, and congested indoor environments. Vitamin D levels can be lowered by less sunlight, and the “winter blues”—a state of low energy accompanied by sadness—can also happen.
Your skin might be impacted by winter weather. Drier, flakier skin might result from a change from breezy outside temperatures to dry, warm inside settings. Eczema and other skin disorders can occasionally get worse due to the winter climate and the stress of the holidays.
You may improve your health and resilience by eating a well-balanced, plant-based diet that includes omega-3 fatty acids, B vitamins, and vitamins C and E. Additionally, taking supplements can help you stay healthy throughout winter by filling in nutritional gaps.
1. Vitamin C
In several ways, vitamin C promotes immunological health. By strengthening your skin barrier, it keeps viruses and germs from penetrating your body through your skin. Additionally, it aids in the reduction of pathogenic germs, which is particularly beneficial during the cold and flu season.
Being an antioxidant, vitamin C also combats the body’s free radicals. Hazardous substances known as free radicals are produced when people are exposed to pollutants, UV radiation, sunshine, and other stresses. Free radical accumulation can result in oxidative stress, which damages cells and can cause illness. Consuming antioxidants, such as vitamin C, helps control the amount of free radicals in the body.
The antioxidant qualities and skin-protective advantages of vitamin C may also promote skin health, lessen the visibility of wrinkles and fine lines, and stop dry skin.
Supplemental vitamin C is available as chewables, powders that dissolve, and capsules. Typically, dosages fall between 500 and 500,000 milligrammes. Although large doses of vitamin C are not thought to be harmful, their high acidity can raise the risk of kidney stones. Supplementing with vitamin C is not safe for those who have blood issues.
2. Zinc
Zinc plays a variety of functions in the body, including immunological response, nutrient absorption, and digestion. Because of the colder temperatures, it might also help shield your skin from winter weather-related factors, including wind and dehydration.
Similar to vitamin C, getting enough zinc can help ward off respiratory infections, which are more common in the winter.
You can safely consume 40 milligrammes of elemental zinc per day without experiencing any serious side effects because this is the tolerated maximum limit for zinc. Fatigue, nausea, vomiting, and stomachaches might result from excessive dosages.
3. Vitamin D
Immunity, bone health, and general well-being all depend on vitamin D. Anxiety, exhaustion, despair, and low energy have all been connected to low vitamin D levels.
The main source of vitamin D is sunlight. Wintertime sun exposure is lower, so taking a vitamin D supplement can help keep your levels from falling too low.
Additionally, a small study indicates that taking vitamin D supplements in the winter may improve the body’s ability to withstand stress, which many individuals encounter during the holidays.
Unlike water-soluble vitamins, which leave the body through urine, vitamin D is a fat-soluble vitamin, which means it can accumulate over time. Pay attention to dosage and refrain from consuming excessive amounts of vitamin D from supplements. Negative health effects could result from the body accumulating too much vitamin D.
For individuals aged 19 to 70, the recommended daily amount (RDA) for vitamin D is 600 IU (international units). Adults who are 71 years of age or older should consume 800 IU daily. For individualised dose suggestions, it is important to speak with a healthcare professional, as individual needs may differ.
4. Vitamin E
By strengthening the body’s defences against viruses and illnesses, vitamin E helps the immune system. It has antioxidant properties as well.
Research indicates that elderly persons who have greater blood levels of vitamin E are less likely to have infections. Additionally, studies indicate that taking 200 mg of vitamin E daily may improve your body’s reaction to vaccinations without having any side effects.
Overdosing on supplements (>1,000 mg/day) might exacerbate damage from free radicals and increase the risk of haemorrhaging (profuse bleeding). Adults should consume 15 milligrammes per day. But the majority of supplements contain more than 67 milligrammes.
Additionally, blood thinners, cholesterol-lowering medications, and other prescriptions may interact with vitamin E.
To find out if vitamin E supplements are safe for you and to learn about the right dosage, speak with your healthcare professional.
5. B Vitamins
B vitamins, sometimes referred to as the B-complex, are eight crucial water-soluble vitamins that promote your mood, vitality, and energy levels. B vitamin supplements, such as biotin (vitamin B7), may also promote the health of the skin, scalp, and hair while shielding them from the drying winter weather.
Your body needs to replenish B vitamins on a regular basis, and they are generally thought to be non-toxic. Supplementation or diet can typically reverse symptoms of B vitamin deficiencies, such as anaemias caused by low levels of B6, B12, or B9. A variety of foods, such as grains, leafy greens, legumes, nuts, and animal proteins, can provide you with B vitamins.
You may make sure you are getting the recommended daily intake (RDA) of each B vitamin by taking a B-complex supplement:
- B1 (thiamine): 1.1-1.2 milligrams (mg)/day
- B2 (riboflavin): 1.1-1.3 mg/day
- B3 (niacin): 14-16 mg/day (upper limit: 35 mg)
- B5 (pantothenic acid): 5 mg/day
- B6 (pyridoxine): 1-1.7 mg/day (upper limit: 100 mg)
- B7 (biotin): 30 micrograms (mcg)/day
- B9 (folic acid): 400 mcg/day
- B12 (cobalamin): 2.4 mcg/day
6. Omega-3 Fatty Acids
The body can benefit from omega-3 fatty acids in the winter. By maintaining a varied and healthy gut microbiota and fortifying the intestinal lining, which serves as a barrier against pathogenic bacteria and viruses, they enhance immunity. Additionally, omega-3 fatty acids contain anti-inflammatory qualities that promote resilience and general health.
By promoting the skin’s hydration and integrity, omega-3 fatty acid supplements may also lessen psoriasis flare-ups and shield skin from weather-induced chafing.
The Food and Drug Administration (FDA) of the United States suggests consuming no more than 2 grammes of omega-3s per day as a supplement, with a daily limit of 3 grammes of omega-3s (EPA and DHA combined). Because omega-3s may have blood-thinning effects, use caution when taking them with anticoagulants (blood thinners), as this may raise the risk of bleeding.
7. Vitamin K
Asthma symptoms, which frequently get worse in the winter, may be lessened with vitamin K. Additionally, it might lessen the inflammatory reaction of the body to respiratory viruses such as COVID-19. Since inflammation is a contributing factor to the stuffy, achy feeling that is linked with head colds, this may help alleviate your symptoms.
Multivitamins frequently contain vitamin K (usually less than 75% of the Daily Value). Higher dosages of vitamin K are available as supplements that are used alone or in conjunction with calcium, vitamin D, and magnesium to support bone health.
For people, 120 micrograms (0.12 milligrammes) of vitamin K is the recommended Daily Value (DV). Since vitamin K is prevalent in plant foods like leafy greens, this can be achieved through diet. No higher limit has been established.
Risks associated with excessive supplementation include interactions with blood thinners and, in rare instances, hemolytic anaemia, a disorder characterised by a deficiency of red blood cells. Before using supplements, speak with your doctor, particularly if you have special medical needs or are on medication.
8. Magnesium
Magnesium has been used to treat constipation, migraines, and acute (short-term) asthma. Larger trials are required for confirmation, although some evidence indicates that it may also lessen anxiety and insomnia.
Magnesium supplements come in a variety of forms, each serving a distinct need. These forms include magnesium oxide, magnesium chloride, and magnesium citrate. Certain forms of magnesium are better absorbed by the body than others.
Although taking too many magnesium supplements might result in cramping, nausea, and diarrhoea, dietary magnesium usually doesn’t offer any health hazards. Over 5,000 milligrammes per day is an extremely high dose that might cause magnesium poisoning. Muscle weakness, sadness, and low blood pressure are among the symptoms. Adults should not take more than 350 mg of magnesium supplements per day.
To find out which kind of magnesium is best for you and to make sure it won’t conflict with any drugs, speak with a healthcare provider.
9. Calcium and Vitamin D Combination
Bones can be affected by winter. According to research, the winter months are typically when osteoporosis—age-related bone loss and fragility—peaks.
Although it has been demonstrated that both calcium and vitamin D promote bone health, taking them together may be more advantageous than taking either supplement by itself. Actually, vitamin D improves the body’s ability to absorb calcium.
800 IU of vitamin D and 500–1,000 mg of supplemental calcium per day may help maintain bone health, according to research.
Kidney stones, which are tiny mineral clusters that develop in the kidneys and can hurt when they move through the urinary canal, can be more likely to occur if you consume excessive amounts of calcium. Upper limits on total daily calcium intake (dietary and supplementary combined) are set at 2,500 mg for adults aged 19–50 and 2,000 mg for those aged 51 and beyond in order to prevent kidney stones.
10. Echinacea
The plant species Echinacea (E. purpurea) is closely related to ragweed, sunflowers, and daisies. More research is needed, although it might help lower the risk of respiratory infections and colds.
For short-term use, echinacea—which comes in teas, chewables, and capsules—is usually harmless. Dosage recommendations are on the box. Some people may experience allergic reactions to it, which could manifest as skin rashes, nausea, or stomach pain.
Caffeine, several immunosuppressants, and other drugs may interact with echinacea. Before using echinacea supplements, check with your doctor if you are pregnant, nursing, on medication, or both.
Tips for Choosing a Supplement
A supplement might keep you healthy this winter. Before purchasing, there are some guidelines you should consider:
- Cross-check the nutrients in your supplements with those in your daily multivitamin to avoid the risk of excess dosing.
- Look for third-party certification on the supplement label, such as a USP-verified seal. Third-party testing ensures the product is accurately labeled, free from harmful contaminants, made under FDA Good Manufacturing Practices, and designed for effective nutrient absorption.
- Talk to a healthcare provider or dietitian about whether a new supplement is safe for you and aligns with your health needs. If you are choosing a supplement that comes in various forms, such as magnesium, they can help determine which is best for you.
Other Ways To Protect Your Health This Winter
There are several other ways to strengthen your immune system and support your health during the wintertime, such as:
- Prioritize quality sleep: Make it a point to sleep for at least seven hours every night. To promote sound sleep, cut back on screen time and stay away from stimulants like caffeine right before bed.
- Maintain a flexible exercise routine: Engage in physical activities such as yoga, running, or walking to stay active. Modify these as necessary to accommodate your evolving holiday schedule.
- Dedicate time to stress management: Make time in your day for 20 minutes of stress-relieving activities. To reduce stress and anxiety, try writing or starting or ending your day with a guided meditation.
- Eat a balanced diet: Make a simple, nutrient-dense smoothie with fresh fruit, greens, and a scoop of protein powder to start your day. Make sure your lunch and dinner include at least one dish of veggies. Add easy, low-carb, high-protein snacks to keep you full and energised.
Conclusion
It is crucial to maintain good health throughout the year by eating a balanced diet, exercising frequently, managing stress, and getting enough sleep.
Winter, however, presents special difficulties that may impact your body’s nutritional needs. Seasonal diseases, colder weather, and less sunlight can all make you need more of some nutrients to keep strong.
Echinacea may have immune-boosting properties, as do zinc, vitamin C, and omega-3 fatty acids. Bone health, mood, and energy levels can all be supported by vitamin D. Vitamin D and calcium together may be particularly beneficial for bone health. You might be able to maintain your health and vitality this winter by taking supplements of these and other nutrients.
To ascertain your individual supplemental needs, always seek the advice of a medical practitioner.