These 5 supplements can help you get through the fall and winter

Autumn has finally really started in terms of weather. Shorter days, less sunlight and even though more time indoors can be cozier, we are gradually entering the winter months. This can make it more difficult to get enough of certain nutrients such as vitamin D, which our body produces under the influence of sunlight. Which supplements are really worth it in the autumn and winter, and when is the best time to take them?

Vitamin D is perhaps the first vitamin that comes to mind when the days get shorter, and for good reason. Although not everyone automatically develops a deficiency, the natural production does decrease significantly when the sun no longer shines. Vitamin D plays an important role in the absorption of calcium, and thus in maintaining strong bones and teeth. This nutrient also helps with the normal functioning of muscles and the immune system. Vitamin D is fat-soluble, so it's best taken during a meal that contains fat. It is also found in eggs, salmon, almond milk, and cheese.

Vitamin D

Vitamin C is an essential nutrient, but unlike vitamin D, our body does not produce it itself. It contributes to the normal functioning of the immune system, reduces fatigue, and acts as an antioxidant, which means it protects body cells from harmful effects of free radicals. Vitamin C also aids in the production of collagen, which is good for the skin. Citrus fruits, kiwis, broccoli, and peppers are full of this nutrient, but when you don't get enough from your diet, it's handy to supplement with supplements. I do that too, and people often think it's unnecessary because they believe they eat enough fruit. However, not everyone eats enough fruit every day, and especially in the autumn and winter, it usually doesn't hurt to supplement. Vitamin C is water-soluble and can therefore be easily taken with a glass of water.

Vitamin C

Although it is not a typical winter supplement, magnesium can be a good addition to your daily routine. You can find this mineral in nuts, seeds, whole grains, legumes, and green leafy vegetables, but some people do not eat enough of these. It contributes to the normal functioning of muscles and the nervous system, supports energy metabolism, and also helps reduce fatigue. Magnesium supplements are available in various forms, such as magnesium citrate, which is better taken during the day, and magnesium bisglycinate, which is recommended to take in the evening.

Zinc.

Magnesium

The supplement for skin, hair, and nails, which tend to become drier in winter. Zinc supports the immune system and contributes to cell renewal. You can find zinc in meat, shellfish, whole grains, and pumpkin seeds, for example. If you eat few animal products, zinc in supplement form is definitely recommended. Do not take high doses without reason, as too much zinc can disrupt the absorption of copper with prolonged use.

Omega 3 fatty acids are essential fatty acids that your body needs but cannot produce enough of itself. Therefore, it is important to get these through food or supplements. Especially EPA and DHA are well-known omega 3 fatty acids. They support your heart health, among other things. DHA also plays a role in the proper functioning of your brain and eyes. Omega 3 is mainly found in fatty fish, such as mackerel, salmon, and herring, so if you don't eat fish, this is a super handy supplement.

Not sure where to start with supplements? Hopefully, this list helps you discover what fits your routine. I really notice a difference in my immunity when I take extra vitamins, and I especially appreciate vitamin D and C in the winter months. But I see it as a supplement, not a replacement for certain foods. It is also not necessary to add a whole bunch of supplements to your routine at once; one or two can often already be a nice addition.

Omega 3

Disclaimer: This article is not written by a doctor, dietitian, or other medical professional. The information and experiences in this article are based on my own opinion and are intended solely for inspiration and general information. If you have doubts about the use of supplements or which dosage is right for you, consult your doctor or another expert.

martavidaurreta and luciavidaurreta.

Vitamins.

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