It seems like everyone is having a cough this month. As winter approaches, it’s more important than ever to be better prepared against illness. Also, while liposomal vitamin C is the gold standard vitamin to add to your daily routine if you haven’t already (it can boost immunity, brighten dull skin, and improve energy levels). (all important for winter health), there are plenty of other supplements out there that can help strengthen our bodies (and brains) this winter.
Vitamin D for immune support
Experts agree that vitamin D supplementation is non-negotiable during the dark, cool months. The government says the lack of sunlight during this period means most people will be without it at least from October to March, with about one in six adults facing a lack of sunlight. “The Department of Health has identified four key risk groups for which the Chief Medical Officer has recommended that taking supplements is essential,” added Shabir Daya, co-founder of victoriahealth.com in the UK. Ta. “Under the age of 5, the elderly, pregnant or breastfeeding women, and people with dark skin.”
Vitamin D receptors, found on immune cells, help the immune system function properly as well as help the body absorb calcium and phosphate, two minerals essential for bone health and growth. A study conducted by the British Medical Journal also showed that extra doses of vitamin D can help prevent serious respiratory infections. The effects of vitamin D on gut health (which is also closely linked to immune health) are better understood, with a 2017 study showing that higher levels of vitamin D and richer gut health are associated with gut health. A correlation with microorganisms has been shown. A dose of about 1,000 iu is sufficient for the average adult, but be sure to incorporate it into your diet as well. This means you need to eat plenty of milk, egg yolks, fatty fish, liver, and fortified cereals that don’t contain carbohydrates. As an alternative to oral supplements, there are also patches like Barriere’s patch (similar to nicotine patches, but cute) that deliver vitamins directly into your bloodstream for more effective absorption.
Vitamin B6 for depression
While all B vitamins are important, vitamin B6 is especially important during cold and flu season because it contributes to the normal functioning of the immune system. This is important because it plays a central role in the production of T lymphocytes, the protective cells that send signals that control the immune system’s response to infection and disease. If you suffer from low energy or increased fatigue during the winter months, B6, which allows your body to convert food into cellular energy, may help. Seasonal affective disorder (SAD) can cause feelings of hopelessness, lethargy, and difficulty concentrating. Vitamin B regulates biochemical pathways and ensures proper cognitive function. Vitamin B6, on the other hand, specifically affects neurotransmitters in the brain and helps control mood and mental function. If you suffer from low mood during the winter months, it’s essential to keep supplementing with vitamin B6, as a lack of vitamin B6 has also been linked to the onset of symptoms of depression. There are supplements out there, but the good news is that you can get all the vitamin B6 you need from a healthy diet rich in chicken, tofu, fish, bananas, and legumes.
Zinc for a good night’s sleep
Although it is a mineral, taking zinc in the winter is a good way to strengthen the body’s natural defenses, especially against seasonal skin conditions and diseases. “The cold, dry winter air can be tough on your skin,” says Dr. Giuseppe Aragona, a general practitioner and online medical advisor at Prescription Doctor. “Zinc plays a role in wound healing and maintaining skin integrity. Ensuring optimal zinc levels can help maintain skin health and prevent problems such as dryness and cracking.” Zinc Levels Zinc’s ability to strengthen immunity is well-studied, as zinc contributes to immune cell dysfunction, and another study found that zinc lozenges dissolved in the mouth may shorten the duration of a cold. is supported. The benefits of taking zinc along with daily vitamin C are also well-documented. In one study, scientists found that this combination had a significant effect on reducing runny nose. Lack of natural light and cold temperatures during the winter months often disrupt a restful night’s sleep, but adequate levels of zinc may solve that problem, and supplements can help improve the quantity and quality of your sleep. Research shows that both can be improved. If you’re having trouble getting a good night’s sleep this winter, why not try a plate of oysters? Not only is it rich in zinc, it also contains melatonin, which supports healthy sleep. However, your body doesn’t produce zinc on its own, so you should look to other dietary sources such as meat, fish, and shellfish to get enough zinc. If you want to add supplements to the mix, do so only for short periods of time or as directed by a health care professional, as using them too long can cause digestive problems.
Make your skin supple with omega-3
The fatty acids found in omega-3 are important all year round, but during the winter months when the air is cold and dry, they help keep your skin hydrated and elastic. Thanks to their powerful anti-inflammatory properties, they are also important in preventing dry skin conditions such as eczema, which are often severely exacerbated during the winter months. The same anti-inflammatory properties also help lubricate stiff joints. cold. “We already know that omega fatty acids are key to skin hydration and help support the skin barrier,” explains Lorraine Perretta, head of nutrition at Advanced Nutrition Programs. “Omegas help cell membranes retain water, so they’re also important in supporting the skin’s immune system, especially when going in and out of hot or cold areas during the winter.” Research shows that vitamin D When combined, the two have been shown to have synergistic effects when it comes to regulating serotonin levels in the brain, which is important for improving the depressing mood that many people experience, especially during the winter months. Adequate omegas are also important if heart health is a concern. “Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are extremely important for heart health,” Aragona says. “They help reduce inflammation, lower blood pressure, and improve overall cardiovascular function. This is important because cardiovascular stress can be even higher in the winter.”
Iron to boost energy
Iron is a mineral that provides the energy needed to produce hemoglobin, an important part of red blood cells. Because hemoglobin carries oxygen throughout the body and draws energy from food sources, a lack of iron can leave you feeling constantly tired and as if you’re running on empty. Children and pregnant and menstruating women often have low iron levels, but traditional winter warmers like coffee and tea (and wine) can also interfere with healthy iron levels. If you’re already feeling extremely cold at the beginning of the season, it might be worth checking your iron levels. This is because low iron levels can interfere with your body’s ability to generate, store, and dissipate heat. The recommended daily intake is 8.7mg for men and about twice that for menstruating women, 14.8mg. Have vitamin C on hand to enhance absorption of iron supplements. Just half a glass of orange juice is enough to support optimal absorption and reverse some of the inhibitory effects of substances such as tea and coffee.
