Vitamins and minerals are vital nutrients for maintaining the human body in good working condition, but with the change of seasons, some may have a more significant impact on overall health than others. People can obtain many of these vitamins and minerals through food and dietary supplements, so it may be helpful to know which ones to pay extra attention to during the winter months, which often bring with them a range of seasonal illnesses, including influenza.
Vitamins are divided into two groups: those that are water-soluble and those that are fat-soluble. Depending on the group to which they belong, the necessary consumption amounts can be determined. Fat-soluble vitamins, including vitamins A, D, E, and K, can be stored in the liver and fatty tissues, meaning there may be a risk of accumulation if consumed in excess. On the other hand, water-soluble vitamins, such as vitamin C or the eight B vitamins including thiamine, riboflavin, niacin, pantothenic acid, biotin, folate, B12, and B7, are easily absorbed in body tissues and are metabolized faster than fat-soluble vitamins.
This makes it essential to consult health specialists when incorporating vitamin supplements into one's diet, as some may benefit from higher or lower doses. However, as winter approaches, there are a few specific vitamins to focus on:
**Vitamin D**
Commonly referred to as the "sunshine vitamin," vitamin D is produced by the body in response to sun exposure, making it a crucial vitamin to pay attention to during the colder and darker months when its intake significantly decreases. Nutritionist Lisa Schippers from Fresh Fitness Food describes vitamin D as a critical vitamin to consume because it enhances the absorption of calcium and phosphorus in our diets, which is essential for maintaining bone and muscle health. Vitamin D also contributes to the normal functioning of the immune system and inflammatory response mechanisms. Melissa Snover, nutritionist and CEO of Nourished, noted that "the power of vitamin D in immunity comes from helping increase the number of T cells responsible for targeting and destroying infected cells. This increased number of T cells leaves your body in a better position to fend off winter viruses, which is why we have included it as one of the components in the immunity-boosting inner defense set." Low levels of vitamin D are associated with a variety of health issues, including increased risks of poor muscle and bone health, such as rickets and osteomalacia. Symptoms of vitamin D deficiency include fatigue, bone pain, muscle weakness, aches, cramps, or anxiety and depression. Aside from sunlight, vitamin D can be found in a few foods, including oily fish, red meat, liver, egg yolk, and fortified foods like cereals. However, those needing an additional supplement should obtain a dose of no less than 400 International Units of vitamin D.
**Vitamin B12**
Research has shown that vitamin B12 can significantly impact energy levels and improve mood, "because it plays a vital role in serotonin production, known as the happiness hormone. If you experience lethargy during the winter months, this should be a staple in your vitamin routine," according to Dr. Snover. Vitamin B12 is naturally found in some meats, fish, and dairy products like cheese and milk. However, Snover continued, "many of us can't absorb it properly. Vegetarians, since they do not consume those products, are more susceptible to this vitamin deficiency. That's why supplementation is a great idea."
**Vitamin A**
Another essential vitamin for overcoming winter colds is vitamin A, which helps enhance the production and growth of immune cells. Nutritionist Dr. Emma Derbyshire from the Health and Supplement Information Service (HSIS) stated, "Low intake can increase the risk of pathogens invading the eyes and respiratory system. One in ten young children and primary school-aged children do not get the recommended intake of vitamin A. Therefore, all children under five should be given a supplement that contains vitamins A, C, and D, according to official UK recommendations." Additionally, vitamin A can be found in a number of foods, such as carrots, dark green leafy vegetables, fish oils, and dairy products.
**Zinc**
Considering immunity, zinc is also an essential vitamin, according to Snover, for anyone looking to help protect themselves from winter viruses. She explained, "This amazing nutrient helps our bodies form new cells and enzymes, process carbohydrates, fats, and proteins from food, and speeds up muscle and wound healing. As an added bonus, it is also crucial for taste since one of the important enzymes for these senses relies on zinc." Zinc can be found naturally in foods such as meat, dairy products, legumes like chickpeas and lentils, and whole grains like quinoa, oats, and rice.
**Vitamin C**
Vitamin C is another nutrient commonly suggested in winter, as nutritional expert Matt Jones stated: "Vitamin C is well-known for its important role in immune health. It provides antioxidant protection and can stimulate immune cells into action."
