{"id":75648,"date":"2020-12-21T08:23:06","date_gmt":"2020-12-21T06:23:06","guid":{"rendered":"https:\/\/ovagenesis.eu\/vitamins-you-should-take-in-the-winter\/"},"modified":"2025-11-17T12:27:25","modified_gmt":"2025-11-17T10:27:25","slug":"vitamins-you-should-take-in-the-winter","status":"publish","type":"post","link":"https:\/\/ovagenesis.dope.studio\/en\/vitamins-you-should-take-in-the-winter\/","title":{"rendered":"Vitamins you should take in the winter"},"content":{"rendered":"\n

With the temperature dropping and the sun hibernating, there\u2019s no denying that winter is finally here\u2014and with the season comes increased stress and strain on your immune system. Yep, it\u2019s not just your imagination that you tend to get sick more often during the cold-weather months. While colds can strike at any time, they are more common in the fall and winter, according to the Centers for Disease Control and Prevention<\/a> (CDC). Flu activity also peaks between the months of December and February. <\/p>\n\n\n\n

While all this news may tempt you to hide inside under a blanket until April, that\u2019s hardly a realistic approach to thwart illness. Instead, wash your hands more frequently and avoid hanging out with friends who are sick. And consider giving your body an extra boost by adding a handful of winter vitamins and supplements to your daily regimen. By taking just a few extra pills each morning, you could be saving yourself literal headaches in the future. <\/p>\n\n\n\n

Here are five winter vitamins (and supplements) you should take this season: <\/p>\n\n\n\n

1. B-Vitamins<\/h2>\n\n\n\n

This is a group of water-soluble vitamins known collectively as vitamin B-complex. They include B1<\/a> (thiamine<\/a>), B2 (riboflavin<\/a>), B3 (niacin<\/a>), B5 (pantothenic acid), B6<\/a> (pyridoxine<\/a>), B7 (biotin<\/a>), B9 (folate<\/a>), and B12<\/a>(cobalamin). Though they each have different functions, they all aid in cell metabolism. <\/p>\n\n\n\n

\u201cB-vitamins completely kick your immune system up a few notches and may add to the overall wellbeing of your body,\u201d says Angie Kuhn, MS, RDN, the director of nutrition and research for Persona Nutrition<\/a>. \u201cThey may soothe the brain, increase nervous system health, boost cellular renewal, improve mood, protect the body from sickness, and promote a healthy happiness that helps to deter the winter blues.\u201d<\/p>\n\n\n\n

The recommended daily amount differs for each, so check with your physician or pharmacist.<\/p>\n\n\n\n

2. Vitamin C<\/h2>\n\n\n\n

This water-soluble vitamin, also known as ascorbic acid<\/a>, is an antioxidant that helps protect your body from free radicals. It also has a long-standing reputation as an immune system ally (though studies differ<\/a> on its efficacy). Since the body does not produce vitamin C<\/a>, it\u2019s imperative to get it either through diet (such as broccoli, citrus fruits, sweet potatoes, and strawberries) or supplements. <\/p>\n\n\n\n

\u201cVitamin C has amazing anti-viral properties and has been shown to assist in decreasing viral infections and may improve immunity,\u201d says Kuhn. \u201cThere\u2019s an extra bonus if it contains bioflavonoids, which have been shown to improve the action of vitamin C and all of its benefits.\u201d <\/p>\n\n\n\n

The recommended daily amount<\/a> of vitamin C for men is 90 mg and for women is 75 mg. <\/p>\n\n\n\n

3. Vitamin D<\/h2>\n\n\n\n

This fat-soluble vitamin has historically been favored for the role it plays in strengthening bones, as it helps the body absorb calcium. But more recent studies<\/a> have also linked vitamin D with our immune response, meaning a deficiency could lead to increased susceptibility to infection. We typically get our daily vitamin D requirements from two sources\u2014our diet and the sun\u2014says Dr. Lingtak-Neander Chan, Pharm.D., professor and associate chair in the Department of Pharmacy at the University of Washington in Seattle. (The latter occurs when UVB rays from sunshine activate our skin tissue to produce vitamin D.) <\/p>\n\n\n\n

\u201cIn wintertime, especially for those of us who live in northern climates, the amount of UVB coming through the atmosphere is so low,\u201d says Dr. Chan. \u201cThat\u2019s when taking extra supplies\u2014supplemental vitamin D or increasing the dietary vitamin D intake\u2014would be helpful.\u201d <\/p>\n\n\n\n

The recommended daily amount<\/a> of vitamin D for adults between the ages of 19 and 70 is 600 IU with a target of Vitamin D (25(OH)D) levels at least 30 ng\/mL. <\/p>\n\n\n\n

4. Zinc<\/h2>\n\n\n\n

This essential mineral helps the body\u2019s immune system fight off viruses and bacteria\u2014making it a real MVP during the cold season. <\/p>\n\n\n\n

\u201cZinc<\/a> has been shown in studies to be effective in preventing and reducing cold symptoms,\u201d says registered dietitian LeeAnn Weintraub. \u201cIt helps prevent viruses from adhering to cell walls in the nasal passage and is involved in antibody production, an important immune system process.\u201d If you aren\u2019t already taking zinc and you feel like you\u2019re getting sick, Weintraub says to start taking zinc supplements right away to \u201cfeel better sooner.\u201d She adds that zinc lozenges seem to be a particularly effective method of zinc supplementation. <\/p>\n\n\n\n

The recommended daily amount<\/a> of zinc for men is 11 mg and for women is 8 mg. <\/p>\n\n\n\n

5. Probiotic supplements<\/h2>\n\n\n\n

These are live microorganisms (or \u201cgood bacteria\u201d) that work to help improve your gut flora. <\/p>\n\n\n\n

\u201cProbiotic<\/a> supplements, which are known to enhance immunity and digestive health, are beneficial to take during wintertime,\u201d says Weintraub. \u201cSince this is cold and flu season, there\u2019s no better time to focus on strengthening the immune system with friendly bacteria. Probiotics can help replenish the gut with beneficial bacteria and help support digestive harmony in folks who are run down or dealing with tummy troubles.\u201d <\/p>\n","protected":false},"excerpt":{"rendered":"

With the temperature dropping and the sun hibernating, there\u2019s no denying that winter is finally here\u2014and with the season comes increased stress and strain on your immune system. Yep, it\u2019s not just your imagination that you tend to get sick more often during the cold-weather months. While colds can strike at any time, they are more common in the fall and winter, according to the Centers for Disease Control and Prevention (CDC). Flu activity also peaks between the months of December and February.<\/p>\n","protected":false},"author":1,"featured_media":75649,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-75648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"\nVitamins you should take in the winter - OVAGENESIS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ovagenesis.dope.studio\/en\/vitamins-you-should-take-in-the-winter\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamins you should take in the winter\" \/>\n<meta property=\"og:description\" content=\"With the temperature dropping and the sun hibernating, there\u2019s no denying that winter is finally here\u2014and with the season comes increased stress and strain on your immune system. 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