Looking for a way to boost your physical and mental health this winter? You may want to consider increasing your vitamin and mineral intake, whether via your diet or supplements. Winter conditions are harsh and can take a heavy toll on the body and the brain. Having a ready supply of nutrients to help you combat illness and mental health struggles may be just the pick-me-up you need to make this winter your happiest one yet.

So what vitamin do we lack in winter? Though it may not be true for all individuals, many people are at an increased risk for vitamin D deficiency in winter, due to lack of sun exposure. However, vitamin D is not the only nutrient our bodies need during the chilly months of the year. In fact, our bodies need all the same nutrients they always do year-round. Some may just be a little more helpful in winter than in warmer months. For example, nutrients have the ability to boost various systems throughout the body. During winter, which is often viewed as the time of colds, flus, and other illnesses, you may want to increase your intake of immune boosting nutrients. For that reason, vitamin C may be among the best vitamins to take in winter.

In this article, we will provide a list of various nutrients that you may want to incorporate into your winter diet or supplement routine. For more information on winter wellness in general, check out some of our other articles or skip ahead to our summer wellness tips instead!

What Vitamins Should I Take

The resounding question when it comes to supplements is often “What vitamins should I take?” Your precise answer to this question may vary due to a number of factors, including lifestyle choices, pre-existing health conditions, diet, age, biological sex, routine, and more. You should always talk to your doctor before picking up a new supplement to take regularly. Keeping that in mind, we have provided a list of some of the best vitamins to stay healthy according to various circumstances you may experience in your life.

• What vitamins should I take for immune system health? As we will discuss in more detail in the next section, vitamin C and zinc are excellent nutrients for immune health. You may also want to consider nutrients with antioxidant properties such as vitamins E and A. They may be able to reduce damage caused by destructive cells known as free radicals.
• What vitamins should I take to lose weight? Although there is no magic pill for losing weight, some vitamins may be able to boost your metabolism enough to assist with weight loss when taken alongside a healthy diet and exercise routine. The best choice for this is typically B vitamins, with vitamin B12 being a particular stand-out option thanks to its ability to provide a much-needed burst of energy as well.
• What vitamins should I be taking for my age? The average adult should be looking to consume healthy amounts of all 13 essential vitamins as well as important minerals. However, older individuals may need more of certain vitamins to counteract growing health issues. Some examples of good nutrients for elderly people include calcium, vitamin D, B vitamins, and vitamin C.

Some of the best supplements to take for overall health are often multivitamins. A multivitamin is a convenient solution that provides your body with a ready supply of numerous nutrients at once without the hassle of taking multiple supplements or eating foods you don’t like. Better Family’s Liquid Daily Multivitamin utilizes a diverse blend of nutrients: B complex vitamins, vitamins A, E, D, and K, and minerals like zinc, iodine, chromium, and selenium. This all-in-one liquid solution can be consumed sublingually and is more concentrated than other liquid multivitamins, making it the standout choice among competitors for fast absorption of only the highest quality micronutrients. Both safe and effective, our Liquid Daily Multivitamin is a great choice for any household and can be given to family members of all ages.

Supplements To Prevent Colds And Flu

The best supplements to prevent colds and flu are typically those that have the power to boost your immune system. While the nutrients themselves don’t fight off germs, they provide your immune cells with the fuel they need to keep your body healthy and drive out any invading bacteria or viruses. Two of the most important nutrients for maintaining your immune health are vitamin C and zinc.

Vitamin C is one of the best vitamins to take when sick because it supports the cells in both subsets of the immune system. The immune system is made up of two subsystems, the innate immune system and the adaptive immune system. These systems work together to fend off germs that are both familiar and unfamiliar to your body (1). Although taking vitamin C won’t necessarily prevent a cold, it can shorten the duration and severity of symptoms while making your immune system more prepared (2). Foods rich in vitamin C include mostly fruits and vegetables such as bell peppers, tomatoes, strawberries, and citrus fruits like oranges, kiwis, and lemons.

Zinc is a trace mineral that operates similarly to vitamin C in its ability to support immune cells in both parts of the system. Its job is to promote normal development of the immune cells and stabilize their functions (3). Like vitamin C, it can reduce the severity of cold symptoms and perhaps even shorten the duration of a cold. It may do so by preventing the virus that causes your cold from multiplying, making it an effective treatment if used early on (4). Foods that contain high amounts of zinc include shellfish, meat, poultry, dairy, nuts, whole grains, and beans.

Vitamin D Deficiency During Winter

Since vitamin D is largely obtained from exposure to the sun instead of from your diet like other nutrients, the development of a vitamin D deficiency during winter can be quite common. In fact, according to the CDC, it ranks as one of the most prevalent nutrient deficiencies in the United States (5). Vitamin D deficiency symptoms manifest both mentally and physically. They may include bone pain, fatigue or muscle weakness, mood changes, memory loss, and difficulty concentrating (6). You may even be able to attribute some of your typical winter fatigue symptoms to a vitamin D deficiency.

But what does vitamin D do? Vitamin D benefits various areas of the body, from the brain to the muscles. One of its major roles is facilitating better absorption of the macro-mineral calcium, which is essential for building strong bones. It also has anti-inflammatory properties and supports healthy function of the brain, muscles, and immune system by transporting important messages between the body and brain (7).

If you’re wondering how to get vitamin D in the winter from the sun, you may want to consider exercising outside or even taking small walks during the day to allow your skin enough time to produce the nutrient. How much vitamin D per day is needed for each person can vary slightly depending on factors like age or extenuating health concerns, but the average adult should aim for 600 IU each day. Vitamin D foods are in somewhat short supply since it’s usually obtained from sun exposure. However, you may be able to find some cereals or dairy products fortified with this important nutrient. Supplements can be a convenient option for boosting your intake as well. Remember that the best vitamin D supplement for winter should not exceed your daily recommended amount of vitamin D.

Best Vitamins To Take Daily

If you’re new to supplements, you’re probably feeling a little overwhelmed at this point. That’s okay, take a breath! It’s easy to start out small while you figure out what works best for your body and your lifestyle. However, supplements work best when taken regularly, so you should aim for something you can take daily. Multivitamins are great daily options that include a variety of nutrients, but you still need to know which ingredients to look for. Below, we have broken down a few of the best vitamins to take daily according to biological sex.

• What vitamins should I take daily for a woman? Women may need different amounts of nutrients at different stages in their lives. Those who are pregnant or breastfeeding, for example, will likely require more B vitamins and vitamin D to support their own health as well as the health of their baby. Menstruating individuals may need higher amounts of iron while those experiencing menopause could lack magnesium.
• What vitamins should I take daily for a man? Regulating testosterone levels is essential for men to maintain both their physical and mental health. Vitamin D and zinc have been shown to be related to testosterone levels in men, with deficiencies in these nutrients sometimes being linked to lower testosterone levels. For this reason, men looking for a multivitamin may want to choose one that contains vitamin D and zinc.

“What vitamins should I take everyday?” is an important question to consider as you outline your own unique winter wellness routine. We suggest having a conversation with your physician about your health goals and letting them help you decide which supplement will be the best option for you to achieve them.

Resources

1. “How does the immune system work?” Informed Health, 23 April 2020, https://www.ncbi.nlm.nih.gov/books/NBK279364.
2. Mayo Clinic Staff. “Cold Remedies: What Works, What Doesn't, What Can't Hurt.” Mayo Clinic, 3 June 2022, https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403.
3. Prasad, A.S. “Zinc in Human Health: Effect of Zinc on Immune Cells.” BioMed Central, 3 April 2008, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319.
4. Bauer, Brent A. “Zinc For Colds: The Final Word?” Mayo Clinic, 8 August 2020, https://www.mayoclinic.org/diseases-conditions/common-cold/expert-answers/zinc-for-colds/faq-20057769.
5. “CDC’s Second Nutrition Report: A Comprehensive Biochemical Assessment of the Nutrition Status of the U.S. Population.” CDC, 2012, https://www.cdc.gov/nutritionreport/pdf/4page_ 2nd nutrition report_508_032912.pdf.
6. “Vitamin D Deficiency.” Cleveland Clinic, 16 October 2019, https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency.
7. “Vitamin D: Fact Sheet for Consumers.” National Institutes of Health, 2 June 2022, https://ods.od.nih.gov/factsheets/VitaminD-Consumer.