Winter is a wonderful season; full of family, food and fun. While some of us may live in relatively temperate climates, others may live where the weather is much harsher on our bodies and minds. As this season comes around, we need to remember to supplement our diet to ensure we are enjoying it to the fullest.
Below is a list of our top supplement recommendations for the holidays.
As the darkest season of the year, one of the most important winter vitamins is vitamin D. Your body naturally produces vitamin D3 when exposed to sunlight, but as the days become shorter, your body's ability to produce this vitamin is naturally hindered. With the cold comes warm layers and huddles indoors where the sun's rays can't reach our skin.
Why is this vitamin so important? Vitamin D3 is important for the body's calcium absorption as well as bone, teeth and muscle health.* Without this vitamin, individuals may lack the vitamin D necessary to support healthy calcium levels in the blood and strong, healthy bones.*
In addition to supporting healthy bones and calcium levels, vitamin D3 may also promote a healthy immune system.* With the winter comes the cold and a higher risk of becoming sick. To combat this, Vitamin D is also important in regulating your immune and neuromuscular systems.*
Sources of Vitamin D:
- Fatty fish (tuna, mackerel, salmon)
- Beef liver
- Egg Yolks
Another vitamin that is needed during the winter, vitamin C has had a long-standing place in many households. Known for boosting your body's ability to fight infections, vitamin C earns its place as one of the important supplements for winter. As mentioned, with the arrival of the cold months comes flu season. While vitamin C might not be the cure for the common cold, it may help boost the immune system and act as a natural antioxidant to support general wellness throughout the flu season.*
Vitamin C is also needed within the body to support skin, tendons, ligaments, and blood vessels, helping to heal wounds as well as repairing and maintaining cartilage, bones, and teeth.* Unlike vitamin D, vitamin C is not produced naturally within the body and needs to be supplemented by either food or vitamins.
Sources of Vitamin C:
- Bell peppers
- Citrus fruits
- Leafy greens
- Kale, Broccoli, and Brussel Sprouts
Vitamin B Complex
The eight B vitamins are known as Vitamin B-Complex. These vitamins include thiamine, riboflavin, niacin, vitamin B6, biotin, vitamin B12, folic acid, and pantothenic acid. Vitamin B is found widely in many foods and most adults are able to get the recommended daily value through a well-rounded diet.
B-Complex vitamins are also known as the "anti-stress vitamins" and may help to boost your mood and reduce fatigue.*
These vitamins are especially important during the winter, as they may help those affected by seasonal depression, which may occur due to light changes, changes in melatonin and/or serotonin levels, or a change in circadian rhythm. Those affected by seasonal depression may feel sapped of energy or experience decreased mood in the late fall or early winter.* While not a cure for depression, B-Complex may help support healthy mood and regulate energy levels.*
In addition to mood, vitamin B7, Biotin, helps to support hair, skin, and nail health.* With the cold harsh winds and lower humidity you may notice dry skin, cracking nails, and brittle hair. Help to support them from the inside out!
Sources of Vitamin B:
- Whole grains
- Dairy Products
- Seeds and Nuts
- Leafy greens
We at Nature's Lab promise to provide the highest quality dietary supplements to help make the health and wellness goals attainable to our customers. This winter, check out our Winter Collection for our top recommended vitamins!
WebMD - The Truth About Vitamin D: Why You Need Vitamin D
MedlinePlus - Vitamin C
WebMD - The Benefits of Vitamin C
Healthline - 20 Foods That Are High in Vitamin C
WebMD - VITAMIN B Complex Capsule
Mayo Clinic - Seasonal affective disorder (SAD)
Just Vitamins - Three supplements you should be taking this winter
Healthline - B-Complex Vitamins: Benefits, Side Effects and Dosage