Winter can be a difficult time for both our physical and mental health, so finding the right vitamins can alleviate some of the major side effects caused by shorter, darker days. It’s common to feel fatigue, tiredness, and that our immune systems are weaker, particularly in the height of cold and flu season. This comes as almost half of the population struggles to get the correct number of vitamins in their daily diet, according to data from NHS England.
Your choice in vitamins can be dependent on your lifestyle and wellbeing goals. We recommend taking time to understand each of these different vitamins to find the best solution for your body.
Our guide explores the best vitamins for the winter season in the UK and our recommended supplements to take.
Vitamin B
Vitamin B supports metabolism and energy production, typically helping to release energy from food, generate red blood cells, and maintain brain and nerve function. Low vitamin B levels can result in fatigue, pale skin, and general weakness.
People typically get natural sources of vitamin B from meat and poultry, fish, milk, cheese, eggs, and green vegetables. As a result, it can be harder for vegans and vegetarians to get the correct levels of vitamin B through diet alone, making supplements even more essential.
We recommend taking vitamin B12 as it can help to support mood, sleep, and energy levels, even in the winter months. The NHS recommends taking 1.5 micrograms of vitamin B12 daily for adults aged 19 to 64. Discover our range of B12 supplements.
Vitamin C
Vitamin C is a crucial nutrient that aids growth, repair, and maintenance. Winter typically sees colds and illnesses spread faster, and so vitamin C can be a great way to strengthen your immune system. While vitamin C doesn’t help to prevent illness, it can alleviate symptoms, meaning that it can reduce the severity and length of the illness.
As an antioxidant, it can protect skin from sun damage, enhance complexion, and deliver smoother skin. The NHS recommends a daily intake of 40 micrograms of vitamin C for adults aged 19 to 64. Natural sources of vitamin C include fruit and vegetables such as oranges, grapefruits, strawberries, broccoli, and red and green peppers.
Typically, L-ascorbic acid is the most recommended vitamin C supplement as it helps to support stronger immune systems and protect cells from damage.
Vitamin D
Sunlight is essential for vitamin D production, and during the winter months, it can be harder to get the correct amount needed to support healthy bones, teeth, and muscles and a strong immune system. In addition, low vitamin D levels can lead to symptoms such as rickets and osteomalacia, fatigue, and poor sleep quality.
The NHS recommends a daily intake of 10 micrograms of vitamin D for adults and children over one year old. Vitamin D can be found in foods like fish, especially salmon, mackerel, and tuna, and fortified foods like orange juice, milk, and certain cereals.
Here at SunVit-D3, we recommend taking vitamin D3 throughout the low sun months to prevent deficiency and maintain strong bodily functions. Check out our range of vitamin D3 supplements.
Zinc
While zinc isn’t strictly a vitamin, it’s a nutrient that is essential to support healthy immune systems across the winter months. It can help to reduce the duration of illnesses while regulating inflammation and oxidative stress, which is particularly important when sicknesses spread more quickly. It also helps to create new cells, ease the processing of food, and heal wounds faster.
The NHS recommends getting 9.5 micrograms for men and 7 micrograms for women between the ages of 19 and 64 daily. Zinc can be found in foods such as meat, as well as plant-based options such as grains, nuts, and seeds. Dairy products, eggs, and cereals can also provide good sources of nutrients.
Zinc picolinate and zinc bisglycinate supplements are recommended during the winter due to their high absorption properties, helping to protect your body against illness.
Choosing the Right Vitamins for Winter
During the winter months, it’s important to get the correct levels of vitamins and nutrients to maintain a strong and healthy body. Ultimately, the best vitamins for winter will depend on your lifestyle and your health and wellbeing choices, though we’d recommend each of these supplements throughout winter.
At SunVit-D3, we have a range of vitamin B12 and vitamin D3 supplements to aid your immune system, bone and muscle strength, and energy levels. Visit our dedicated pages for more information.
