Ten Supplements for a Healthy and Energetic Winter
As winter arrives, certain supplements can effectively promote overall health and address the unique challenges of the season. Cold temperatures, dry air, and crowded indoor spaces increase the spread of respiratory diseases. Reduced sunlight exposure leads to lower vitamin D levels and may also cause "winter blues" (low energy and sadness).
The winter weather significantly affects the skin. The constant transition between windy outdoor climates and dry, heated indoor environments makes the skin drier and more prone to peeling. Winter conditions and holiday stress sometimes exacerbate eczema and other skin disorders.
A balanced, plant-rich diet containing vitamins C and E, B vitamins, and omega-3 fatty acids can help enhance your health and immunity.
Taking supplements can also help fill nutritional gaps and keep you healthy this winter.
1. Vitamin C
Vitamin C supports immune health in multiple ways. It helps strengthen the skin barrier, preventing bacteria and viruses from entering the body through the skin. It also aids in reducing harmful bacteria that may cause diseases, which is especially useful during the cold and flu season.
Vitamin C is also an antioxidant, meaning it can combat free radicals in the body. Free radicals are harmful compounds that form after exposure to pollution, ultraviolet (UV) rays (from the sun), and other stressors. The accumulation of free radicals leads to oxidative stress, which can damage cells and potentially cause diseases. Taking antioxidants like vitamin C helps control free radical levels.
The antioxidant properties and skin-protective effects of vitamin C also promote skin health, reducing the appearance of fine lines and wrinkles and preventing dry skin.
Vitamin C supplements are available in capsule, soluble powder, and chewable tablet forms. The dosage usually ranges from 500 to 1000 milligrams. Although vitamin C is not toxic in high doses, due to its high acidity, taking large amounts may increase the risk of kidney stones. Vitamin C supplements are not safe for people with certain blood disorders.
2. Zinc
Zinc plays multiple roles in the human body, including participation in digestion, nutrient absorption, and immune responses. It can also help protect your skin from the effects of winter weather conditions, such as low humidity caused by wind and low temperatures.
Like vitamin C, getting enough zinc helps prevent the more common respiratory infections in winter.
The tolerable upper intake level of zinc is 40 milligrams of elemental zinc per day, which means you can safely take this amount daily without significant side effects. Excessive intake can cause vomiting, nausea, stomach pain, and fatigue.
3. Vitamin D
Vitamin D is essential for bone health, immunity, and overall well-being. Low levels of vitamin D are associated with fatigue, low energy, depression, and anxiety.
Sunlight is the main source of vitamin D. Since there is less sunlight exposure in winter, supplementing with vitamin D can help prevent vitamin D levels from becoming too low.
A small study also suggests that vitamin D supplementation in winter may enhance the body's resistance to stress, which many people experience during the holiday season.
Vitamin D is a fat-soluble vitamin, which means it accumulates in the body over time (unlike water-soluble vitamins that are excreted through urine). Pay attention to the dosage to avoid excessive vitamin D intake through supplements. Excessive accumulation of vitamin D in the body may have adverse health effects.
The recommended daily allowance (RDA) of vitamin D for adults aged 19 - 70 is 600 IU (International Units). Adults aged 71 and above should consume 800 IU per day. Individual needs may vary, so it is best to consult a healthcare provider for personalized dosage recommendations.
4. Vitamin E
Vitamin E enhances the body's ability to resist infections and viruses, thereby supporting the immune system. It is also an antioxidant.
Studies have shown that the higher the level of vitamin E in the blood, the lower the risk of infection in the elderly. Research also indicates that taking 200 milligrams of vitamin E daily can enhance the body's response to vaccines without side effects.
Excessive supplementation (more than 1000 milligrams per day) can exacerbate free radical damage and may lead to bleeding (hemorrhage). The adult daily recommended intake is 15 milligrams. However, most supplements contain more than 67 milligrams.
Vitamin E may also interact with blood thinners, cholesterol-lowering drugs, and other medications.
Consult your healthcare provider to confirm if vitamin E supplements are safe for you and to understand the correct dosage.
5. B Vitamins
B vitamins (also known as B complex) are eight essential water-soluble vitamins that support your energy levels, mood, and overall vitality.
Supplementing with B vitamins, such as biotin (vitamin B7), may also help maintain the health of the skin, scalp, and hair, preventing winter dryness.
B vitamins are generally considered non-toxic, and your body needs a daily supply. Deficiencies in B vitamins (such as anemia due to low levels of B6, B12, or B9) can usually be reversed through supplementation or diet. You can obtain B vitamins by consuming a variety of foods, including grains, leafy greens, legumes, nuts, and animal proteins.
When supplementing with B vitamins, you can refer to the following recommended daily intakes:
B1 (thiamine): 1.1 - 1.2 milligrams (mg) per day
B2 (riboflavin): 1.1 - 1.3 mg per day
B3 (niacin): 14 - 16 mg per day (upper limit: 35 mg)
B5 (pantothenic acid): 5 mg per day
B6 (pyridoxine): 1 - 1.7 mg per day (upper limit: 100 mg)
B7 (biotin): 30 micrograms (mcg) per day
B9 (folate): 400 mcg per day
B12 (cobalamin): 2.4 mcg per day
6. Omega-3 Fatty Acids
Omega-3 fatty acids help support the body during winter. They enhance immunity by strengthening the inner lining of the intestines (which serves as a barrier against disease-causing bacteria and viruses) and by supporting a diverse and healthy gut microbiota. Omega-3s also have anti-inflammatory properties that contribute to overall health and resilience.
Supplementing with omega-3 fatty acids may also help reduce psoriasis flare-ups and protect the skin from weather-induced chafing by maintaining skin moisture and integrity.
The U.S. Food and Drug Administration (FDA) recommends a daily intake of 3 grams of omega-3 (combined EPA and DHA), with a maximum supplement intake of 2 grams per day. Caution should be exercised when taking omega-3s as they may increase the risk of bleeding due to their potential blood-thinning effect.
7. Vitamin K
Vitamin K may help relieve asthma symptoms, which often worsen in winter. It may also help reduce the body's inflammatory response to respiratory viruses like COVID-19. This may help alleviate your symptoms as inflammation can cause nasal congestion and pain from a cold.
Vitamin K is commonly found in multivitamins (usually less than 75% of the daily intake). Higher doses can be found in separate vitamin K supplements or in combination supplements with calcium, vitamin D, and magnesium for bone health.
The daily recommended intake (DV) of vitamin K for adults is 120 micrograms (0.12 mg). This can be met through diet as plant-based foods like leafy greens are rich in vitamin K. There is no established upper limit.
Excessive supplementation may carry risks, including interactions with blood thinners or, in rare cases, hemolytic anemia (a condition characterized by a deficiency of red blood cells).
Consult a healthcare provider before supplementing, especially if you are taking medications or have specific health needs.
8. Magnesium
Magnesium has been used to relieve migraines, acute (short-term) asthma, and constipation. Some studies suggest that magnesium may also reduce anxiety and insomnia, but larger studies are needed to confirm.
Magnesium supplements are available in various forms, including magnesium oxide, magnesium chloride, and magnesium citrate, each meeting different needs. The body absorbs certain types of magnesium better than others.
Dietary magnesium is generally not harmful to health, but excessive supplementation can cause diarrhea, nausea, and cramps. Very high doses (more than 5000 mg per day) may lead to magnesium toxicity. Symptoms include low blood pressure, depression, and muscle weakness. The tolerable upper intake level of magnesium supplements for adults is 350 mg per day.
Discuss with a health expert which form of magnesium is most suitable for you and ensure it does not interfere with any medications.
9. Combination of Calcium and Vitamin D
Winter affects your bones. Studies have shown that osteoporosis (age-related bone loss and fragility) tends to peak in winter.
Studies have shown that both calcium and vitamin D promote bone health, and the combination is more beneficial than taking either supplement alone. In fact, vitamin D helps the body absorb calcium more effectively.
Research indicates that taking 800 IU of vitamin D and 500 - 1000 mg of supplemental calcium daily may help protect bone health.
Excessive calcium intake may increase the risk of kidney stones, which are small mineral clusters that form in the kidneys and can cause pain when passing through the urinary tract.
To prevent kidney stones, the upper limit of total daily calcium intake (from diet and supplements combined) for adults aged 19 - 50 is 2500 mg, and for those aged 51 and above, it is 2000 mg.
10. Echinacea
Echinacea (E. purpurea) is a plant closely related to daisies, sunflowers, and ragweed. It may help reduce the risk of colds and respiratory infections, but more research is needed.
Echinacea is available in capsule, chewable tablet, and tea forms and is generally safe for short-term use. Refer to the dosage recommendations on the packaging. It may cause allergic reactions in some people, including symptoms such as nausea, stomach upset, or a rash.
Echinacea may interact with caffeine, certain immunosuppressants, and other medications. If you are taking medications, pregnant, or breastfeeding, consult your healthcare provider before supplementing with echinacea.
Tips for Choosing Supplements
Supplements can help keep you healthy this winter. Before purchasing, you should consider the following:
Cross-check the nutrients in the supplement with those in your daily multivitamin to avoid the risk of overdose.
Look for third-party certifications on the supplement label, such as the USP certification seal. Third-party testing ensures that the product label is accurate, free of harmful contaminants, complies with FDA Good Manufacturing Practices, and is designed for effective nutrient absorption.
Consult a healthcare provider or a dietitian to find out if a new supplement is safe for you and meets your health needs. If you choose a supplement available in multiple forms (such as magnesium), they can help you determine which one is most suitable for you.
Other Ways to Protect Your Health This Winter
There are several other ways to boost your immune system and stay healthy during winter, such as:
Prioritize quality sleep: Aim for at least 7 hours of sleep each night. Limit screen time and avoid stimulants like caffeine before bed to ensure a restful sleep.
Maintain a flexible exercise routine: Stay active through fitness activities like walking, running, or yoga. Adjust these activities as needed to fit the changing schedules during the holiday season.
Spend time managing stress: Set aside 20 minutes a day for stress-relieving activities. Start or end your day with meditation to relieve anxiety and tension, or consider keeping a journal.
Eat a balanced diet: Start your day with a nutritious instant smoothie made of green vegetables, fresh fruits, and a scoop of protein powder. Include at least one serving of vegetables in your lunch and dinner. Add simple, protein-rich, low-carbohydrate snacks to maintain energy and a feeling of fullness.
Quick Review
Maintaining health through a balanced diet, regular exercise, effective stress management, and quality sleep is crucial throughout the year.
However, winter brings unique challenges that can affect your body's nutritional needs. Insufficient sunlight, low temperatures, and seasonal diseases may increase your need for certain nutrients to maintain vitality.
Vitamin C, zinc, and omega-3 have immune-boosting effects, as does echinacea. Vitamin D can support energy levels, mood, and bone health. The combination of calcium and vitamin D is especially beneficial for bone protection. Supplementing with these and other nutrients can help you stay healthy and energetic this winter.
Be sure to consult a health expert to determine your individual supplement needs for precise health management.
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