7 Winter Health Essentials: Vitamins That Keep You Strong in Cold Months
As temperatures drop, many people experience changes in their health and energy levels. The colder months present unique challenges for maintaining wellness, but understanding key nutritional needs can help support your body during this season. Here are essential vitamins and nutrients that can help maintain your wellbeing during winter:
Vitamin C
A daily intake of approximately 200 milligrams of Vitamin C supports tissue saturation. Dietary sources include citrus fruits, broccoli, and kiwi. For those who don't regularly consume foods high in Vitamin C, supplementation options such as Wilson's Redicee may be considered.
Vitamin D
Vitamin D plays an important role in supporting healthy immune function. With reduced sun exposure during winter months, consuming foods high in Vitamin D or considering supplementation may be beneficial. Salmon, trout, some mushrooms, and fortified cereals can contribute to Vitamin D intake. The Scotmann's SunnyD range offers supplementation options for those seeking to maintain their Vitamin D levels.
Zinc
Zinc contributes to the normal function of the immune system. Food sources include red meat, oysters, and fortified cereals. For those whose meal plans don't regularly include these foods, a multivitamin-mineral supplement such as Wilson's Supreme Z that contains zinc may be considered.
Omega-3 Fatty Acids
Omega-3 fatty acids play a role in supporting normal immune function. Food sources include fish stews, chia seeds sprinkled on cereal, and walnuts added to salads, which can help achieve the daily recommended amount of 500-2000 milligrams of omega-3.(2) For those not consuming these foods regularly, Wilson's SeaMega provides omega-3 supplementation.
B Vitamins
B vitamins contribute to normal energy-yielding metabolism and nervous system function. Whole grains, eggs, chicken, and leafy greens provide excellent dietary sources. For diets lacking consistent variety, Folica Plus offers Quatrefolic & Vitamin B12 vitamin supplementation.
Vitamin E
Vitamin E helps protect cells from oxidative stress. Food sources include nuts, seeds, and spinach. For those seeking to support their antioxidant defenses when dietary intake may be insufficient, Wilson's ALLMEN and Wilson's ALLFEM that can provide Vitamin E supplementation among other essential vitamins and minerals.
Iron
Iron contributes to normal formation of red blood cells and hemoglobin, which carries oxygen in the blood. Red meat, lentils, and fortified cereals serve as primary food sources. For those limiting these foods, particularly individuals with higher requirements, Wilson's Wilson’s Acrowil-F provides iron supplementation.
Maintaining adequate levels of these essential nutrients through diet and, when necessary, supplementation, can help support your wellbeing during the winter months. Always consult with a healthcare professional before starting any new supplement regimen.
References:
- Vitamin C. (March 6, 2021). National Institutes of Health, Online. 2/1/2022. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- Omega-3 Fatty Acids. (August 4,2021). National Institutes of Health, Online. 2/1/2022 https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/