It seems like everybody has a cough this month. As winter sets in, it’s more important than ever to fortify yourself against illness. And although 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 parts of winter health), there are plenty more supplements out there that can help to bolster our bodies (and our brains) this winter.
Vitamin D for immune support
Experts agree that during the darker and cooler months, supplementing vitamin D is a non-negotiable. The lack of sunshine at this time of year means most of us will be deficient from at least October through to March–around one in six adults, according to the government. “The Department of Health has identified four key at-risk groups for whom the chief medical officer has recommended supplementation as being essential,” adds Shabir Daya, co-founder of the United Kingdom’s victoriahealth.com. “The under fives, the elderly, women who are pregnant or breastfeeding, and people with darker skin pigmentation.”
As well as helping the body absorb calcium and phosphate–two essential minerals for bone health and growth–vitamin D receptors present in immune cells help the immune system to function as it should. In one piece of research conducted by the British Medical Journal, supplementary doses of vitamin D were also proven to help ward off serious respiratory infections. The impact of vitamin D on gut health (which is also closely linked to immune health) is becoming better understood, with one 2017 study showing the correlation between higher levels of vitamin D and an abundance of gut microbes associated with good gut health. A dose of around 1,000 iu is sufficient for the average adult, but try to incorporate it into your diet, too. That means plenty of milk, egg yolks, fatty fish, liver and non-sugary fortified cereals. Instead of oral supplements, there are also patches like those by Barrière (similar to nicotine patches, but cute) that allow the vitamin to go straight into your bloodstream for a more successful absorption.
Vitamin B6 for low mood
All of the B vitamins are important, but as B6 contributes to normal functioning of the immune system, it’s especially vital during cold and flu season. The reason it’s key is because it plays a central role in the production of T lymphocytes, protective cells that send signals that control your immune system’s response to infections and diseases. If you suffer from reduced energy and increased fatigue during the winter, B6 ought to help, as it enables your body to convert food into cellular energy. Seasonal Affective Disorder (SAD) can cause feelings of hopelessness, sluggishness, and difficulties in concentrating. B vitamins regulate biochemical pathways and ensure proper cognitive function, while B6 in particular affects neurotransmitters in the brain, helping to control mood and mental functioning. If you do suffer from a low mood during the winter, it’s essential to keep your vitamin B6 topped up, as low levels have also been linked to the development of depression symptoms. Although there are supplements out there, the good news is you should be able to get all the B6 you need from a healthy diet that includes plenty of chicken, tofu, fish, bananas, and legumes.
Zinc for sound sleep
This one is a mineral, but taking zinc in winter is a good way to fortify your body’s natural defenses, particularly against seasonal skin conditions and illnesses. “Cold and dry winter air can be harsh on the skin,” says Dr Giuseppe Aragona, a GP and online medical adviser for Prescription Doctor. “Zinc plays a role in wound healing and maintaining the integrity of the skin. Ensuring optimal zinc levels can contribute to healthy skin, preventing issues like dryness and cracking.” With levels of zinc contributing to the impaired function of immune cells, its ability to bolster immunity is well researched–another study supports the possibility that zinc lozenges dissolved in the mouth may shorten the duration of a cold. The benefits of taking zinc with your daily dose of vitamin C are also well documented: in one study, scientists found that the combination was significantly effective at reducing a runny nose. A lack of natural light and colder temperatures during the winter months can often prevent us from getting a good night’s sleep, but adequate levels of zinc may combat that, with research showing that supplementation can help improve both the quantity and quality of your sleep. If you’re really struggling to get some decent shut-eye this winter, consider tucking into a plate of oysters. As well as being a rich source of zinc, they also contain melatonin which supports healthy sleep. You’ll need to look to other dietary sources like meat, fish, and shellfish to get enough zinc though, because the body doesn’t produce it on its own. If you want to add a supplement into the mix, only do so for short periods of time or as instructed by a healthcare professional as too much long-term can cause digestive problems.
Omega-3 for supple skin
Fatty acids found in omega-3 are crucial all year round, but in the winter months when the air is colder and drier, they ensure skin stays well moisturized and elastic. Thanks to their potent anti-inflammatory qualities they’re also important for keeping dry skin conditions like eczema, which can often flare up badly during the winter, at bay, while the same anti-inflammatory action also helps lubricate joints that stiffen up in the cold. “We already know that omega fatty acids are key to hydrated skin and help support the skin barrier,” explains Lorraine Perretta, head of nutrition at Advanced Nutrition Program. “Because omegas help cell membranes hold moisture in, they are also important in supporting the skin immune system, especially when going in and out of hot and cold spaces during the winter months.” Research has shown that when combined with vitamin D, two have a synergistic relationship, particularly when it comes to regulating serotonin levels in the brain–important for improving the low mood that many experience during winter. Adequate omegas are also important if heart health is a concern. “Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are crucial for heart health,” says Aragona. “They help reduce inflammation, lower blood pressure, and improve overall cardiovascular function. This is important as winter can bring added cardiovascular stress.”
Iron for improved energy
Iron is an energizing mineral required to make hemoglobin, an important part of red blood cells. Hemoglobin carries oxygen around the body and extracts energy from food sources, so if you lack iron, chances are you’ll feel constantly fatigued and as though you’re running on empty. Children and pregnant and menstruating women often have lower iron levels, while traditional winter warmers like coffee and tea (and wine) can also interfere with healthy iron levels. If you’re already feeling excessively cold this early in the season, it might be worth checking your iron, as low levels can hinder your body’s ability to generate, store, and spread heat. The recommended daily amount for men is 8.7mg for men and around double that, or 14.8mg, for menstruating women. To increase the absorption of your iron supplement, make sure you have some vitamin C at hand. Just half a glass of orange juice is enough to support optimal absorption and even reverse some of the inhibiting effects of substances like tea and coffee.
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