Best Vitamins To Take This Winter To Stay Healthy
The winter season is the perfect time to reflect on our health. We set resolutions for the new year which are usually health related and start the year strong with making those resolutions a reality. The colder nights and shorter days allows us more time inside to rest; however, due to less time outdoors, we may not get the necessary vitamins our body needs to properly function. Give your body the vitamins it needs most over the winter season.
Below is a list of six vitamins that you should take over the winter to help keep your mind and body healthy:
#1. Vitamin D
Vitamin D is the only vitamin that our body can produce on its own. It is made through exposure to sunlight. Because of less time outdoors in the winter, our body can certainly use an extra dose of Vitamin D! Not only does it promote healthy bones and teeth, it also gives our mood a boost over the winter. Plus it supports our immune and nervous system. Recommended dose is 600 IU for adults and 800 IU for people over 70. Some signs of a Vitamin D deficiency include: bone and muscle pains, decrease in energy, mood changes, depression.
#2. Vitamin C
Vitamin C is one of the best vitamins you can take for your immune system. What better vitamin to take over the winter when colds and viruses are common. Vitamin C is a powerful antioxidant that can protect you against cancer and heart disease. It is also necessary for the growth, development, and repair of all body tissues. Recommended daily dose for adults is 40mg but for maximum support take up to 500mg a day. Some signs of a Vitamin C deficiency include: getting sick often, fatigue, depression, slow healing wounds, dry skin, painful joints, bleeding gums, chronic inflammation.
Zinc is an essential mineral that supports our immune system. Research has shown that taking zinc within 24 hours of the first sign of a cold can reduce its duration. Recommended daily allowance is 8mg for women and 11mg for men. Because it is a trace mineral, too much zinc can cause health problems.
#4. B Vitamins
There is a group of water soluble vitamins that make up Vitamin B complex. Vitamin B complex consists of B1 (Thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin). They are responsible for vital cell functions, including energy production and cell metabolism. They also boost up your immune system and your energy levels. Recommended daily dose varies for everyone so be sure to get your levels checked. Some signs of a B-complex deficiency include: fatigue/low energy, weakness, constipation, weight loss, numbness/tingling in hands or feet, balance issues.
#5. Vitamin E
Vitamin E deficiencies are rare but this powerful antioxidant can work wonders for your skin! In fact, it is commonly found in skin care products. Most people suffer from dry, sore, flaky skin in the winter. Vitamin E oil can help hydrate and nourish your winter skin. It may even prevent dryness. For most people Vitamin E oil used over the winter can help moisturize not only their skin, but hair and nails as well. It may even help reduce dark spots from the sun and aging effects.
#6. Omega 3 Essential Fatty Acids
Omega 3 essential fatty acids consist of three main types: Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), and Alpha-linolenic acid (ALA). EPA has been effective in preventing and treating heart related conditions. Research and science has proven it reduces triglyceride levels. DHA is the most important essential fatty acid and it plays a major role in protecting the eyes, brain and nervous system. ALA isn’t as crucial but is the most common.
Consuming the proper amount of omega 3 essential fatty acids has tremendous health benefits—both physical and mental. They reduce pain and inflammation, improves heart disease, benefits your skin, improves mental health, and helps fight age related dementia. Recommended dose varies depending on your age and health status so make sure to check with your healthcare provider first. Signs of an omega 3 essential fatty acid deficiency include: chronic pain, poor memory, fatigue, heart/lung issues, mood swings, depression
There is a noticeable difference when our body suffers from vitamin and mineral deficiencies. By incorporating these important vitamins either into your diet or in your “medicine cabinet” you can eliminate any possible fatigue, sickness, depression, mood swings, and dry skin. Set the tone for your health now so by the time spring comes, your mind and body are renewed and refreshed for the new season.
Disclaimer: Before starting any supplements, you should consult with your healthcare provider first. Some vitamins may interact with medications you may be taking.