Winter is characterised by shorter days, lower temperatures and less sunlight. These factors can change our daily routines, reduce our physical activity and alter our dietary intake, which can affect our intake of essential nutrients. In addition, cold weather and seasonal changes can affect emotional and physical well-being, making some people more susceptible to respiratory illness, fatigue or stress. In this context, vitamins and supplements play a crucial role in maintaining a strong immune system, supporting overall health and preventing deficiencies.
Is it necessary to take supplements in winter?
The need for supplements in winter depends on a number of individual factors such as diet, lifestyle, age, health and exposure to sunlight. In general, the ideal is to get the maximum amount of nutrients from a balanced diet rich in fresh, varied and seasonal foods. However, in some cases, supplements can be a useful option to make up for possible nutrient deficiencies, especially when diet and lifestyle are not sufficiently balanced.
It is important to note that despite the benefits supplements can offer, they should not replace a healthy diet. They should be used in a complementary manner and always under the supervision of a health professional.
Interesting winter supplements
Here are some of the most important supplements for this season:
Vitamin D
Vitamin D is undoubtedly one of the most important supplements in winter due to reduced sun exposure. Vitamin D plays a key role in bone health, the immune system, muscle function and mental health. During the cold months, the lack of sunlight limits the production of vitamin D in the skin, which can lead to deficiency. This increases the risk of bone diseases such as osteoporosis, muscle weakness and mood disorders such as seasonal affective disorder.
Recommended supplement: Vitamin D3 (cholecalciferol), which is the most effective way to increase vitamin D levels in the body.
Natural sources: fatty fish such as salmon, tuna and sardines, cod liver oil, egg yolk, beef liver and some fortified products such as milk and cereals.
Vitamin C
Vitamin C is essential for boosting the immune system, especially in winter when respiratory infections such as colds and flu are more common. It also helps in the production of collagen, which promotes healthy skin, blood vessels, ligaments and bones.
Recommended supplement: Vitamin C in tablet, capsule or powder form. A daily dose of 500mg to 1g is recommended to support immune function.
Natural sources: citrus fruits (oranges, grapefruit, lemons), strawberries, kiwis, bell peppers, broccoli, spinach and tomatoes. To maintain adequate levels, it is advisable to include these fresh foods in your daily diet.
Probiotics
Probiotics are live microorganisms that promote gut health and support the immune system. Probiotics can help restore the balance of bacteria in the gut, which in turn strengthens the body’s defences.
Recommended supplement: Probiotics containing strains such as Lactobacillus and Bifidobacterium. A daily dose of 10 to 20 billion CFU (colony forming units) is recommended.
Natural sources: White bifidus yoghurt, kefir, sauerkraut, pickles, miso, kombucha, kimchi and tempeh.
Magnesium
Magnesium is a mineral involved in over 300 biochemical reactions in the body, including sleep regulation, muscle function and bone health. In winter, seasonal stress, cold and less sunlight can affect magnesium levels, leading to fatigue, insomnia, muscle cramps or joint pain. Magnesium also has a relaxing effect on the nervous system, helping to reduce stress and improve sleep quality.
Recommended supplement: In the form of magnesium citrate or magnesium bisglycinate. The recommended dosage varies between 200 mg and 400 mg per day, depending on the deficiency and individual needs.
Natural sources: Pulses, nuts, seeds, oily fish, dark chocolate, green leafy vegetables.
Zinc
Zinc is a mineral that plays a vital role in the functioning of the immune system. This mineral supports the production of immune cells and helps to reduce the duration of colds and other respiratory infections. During winter, the body may need a greater supply of zinc due to increased exposure to pathogens and increased inflammation. Zinc also has antioxidant properties that help protect cells from damage.
Recommended supplement: Zinc in the form of zinc gluconate or zinc citrate. A daily dose of 15 to 30 mg is recommended, always under the supervision of a health professional.
Natural sources: red meat, seafood, seeds and nuts, eggs, dairy products, quinoa, dark chocolate.
Having shared this information with you, we would like to remind you that although dietary supplements can offer benefits, their use should always complement a balanced diet and should always be taken under the advice of a health professional. If you have any questions about a healthy diet or supplements, please make an appointment with one of our doctors through the ecare portal. They are available 24/7, 365 days a year at no extra cost, for all our Foyer Global Health clients.
