5 vitamins you absolutely need in winter for good health

Winter tends to bring in colds and illness, and it’s extremely important to make sure you’re taking care of yourself and your body to stay healthy.

Thankfully, there are plenty of supplements that can help keep your immune system in check and maintain your health, body and brain.

Here are some vitamins you should add to your daily routine:

Vitamin C

Vitamin C is the more obvious vitamin to take regularly.

The supplement has a wide variety of functions including: assisting in protecting cells and keeping them healthy; maintaining healthy skin, blood vessels, bones and cartilage; and helping with the healing of wounds, according to the National Health Service.

The NHS says people aged 19 to 64 require a daily intake of 40mg of vitamin C, and your daily diet should give you the amount needed.

While it’s advised not to take too much vitamin C as it could be harmful, taking less than 1,000mg of vitamin C is unlikely to be harmful.

Bananas and orange juice are good sources of vitamin C.

Vitamin D

Vitamin D is vital for immune support.

The body can only absorb calcium when vitamin D is present, making it necessary for maintaining healthy bones. The vitamin also has anti-inflammatory, antioxidant and neuroprotective properties that support immune health, muscle function and brain cell activity, according to the Mayo Clinic.

Vitamin D plays an important role in the immune system, and it may reduce the risk of autoimmune diseases such as diabetes, asthma and rheumatoid arthritis.

While vitamin D isn’t a natural ingredient in many foods, you can get it from fortified milk, fortified cereal, and fatty fish, as well as direct sunlight.

However, the amount of vitamin D produced by your skin is dependent on many factors — including time of year. Production of vitamin D could decrease, or even be completely lacking, during winter months, so it’s extremely important to make sure you’re getting your daily intake.

The Recommended Dietary Allowance (RDA) for adults 19 years and older is 600 IU (15 mcg) daily for men and women, and the RDA increases to 800 IU (20 mcg) for adults older than 70.

However, a recent report, presented at the American Heart Association’s Scientific Sessions 2023 conference, suggested the US recommended dietary allowance of vitamin D might be too low to reach the optimal levels for certain people, particularly those with heart problems.

Vitamin B6

While all the B vitamins are important, vitamin B6 in particular is vital for the health of the nervous system and immune system — especially during cold and flu season, according to Medline Plus.

Lack of vitamin B6 is actually common, and deficiency can lead to symptoms such as depression, confusion and irritability. The vitamin helps the body convert food into cellular energy, which can help with reduced energy and increased fatigue during the winter season, especially if you suffer from seasonal affective disorder.

Sources of vitamin B6 include bananas, tuna and salmon, legumes, beef and pork, nuts, poultry, chickpeas, whole grains and fortified cereals.

The RDA for vitamin B6 is 1.3mg for adults 50 and younger, and after the age of 50, 1.5mg for women and 1.7mg for men, according to Mayo Clinic.

Zinc

Zinc is a mineral that can help boost the body’s natural defenses — especially against seasonal skin conditions and illnesses — as well as help get a sound sleep.

The nutrient is known to help improve the immune system and metabolism function. It plays a part in skin health, immune function and cell growth — and could potentially protect against acne and inflammation, according to Healthline.

Research has linked zinc to many health benefits including boosting the immune system, accelerating the healing of wounds and potentially reducing the risk of certain age-related diseases.

Zinc deficiency risk factors include insufficient daily intake, alcoholism, genetic mutations and old age, and symptoms can include diarrhea, thinning hair, weakened taste or smell, dry skin or fertility issues.

Omega-3

Omega-3 is full of fatty acids and is especially vital during cold and dry months to help keep the skin moisturized.

The body can’t naturally produce the amount of omega-3s needed for survival, so it’s important to get the “healthy fats” through foods or supplements.

Research has shown that omega-3 is linked to reduced risk of cardiovascular disease, death from CVD, sudden death from arrhythmia, blood clots, some forms of cancer such as breast cancer, Alzheimer’s disease, dementia and age-related macular degeneration, according to the Cleveland Clinic.

Fish is the best source of omega-3, and the American Heart Association recommends people with no history of heart disease eat at least two servings of fish every week (6 ounces to 8 ounces total).

Iron

According to Medical News Today, iron is vital to the function of hemoglobin, a protein needed to transport oxygen in the blood and perform other various processes.

Iron increases energy, promotes a healthy pregnancy and boosts athletic performance. Iron deficiency is most common in female athletes and can increase the risk of diabetes and liver cancer.

While foods high in iron are the best way to get a sufficient amount due to other nutrients that could advance overall health, supplements can be particularly good for someone who has a hard time fitting it into their everyday diet.