Winter brings cold winds that can take a toll on our immune system. Maintaining a consistently healthy and balanced diet can be challenging in our fast-paced lives, leading to a potential lack of essential vitamins and minerals. While a nutritious diet remains the foundation, taking vitamins and supplements can be a simple way to help keep our immune system strong.
Let’s get winter-ready with these 5 essential vitamins for an added immunity boost this season!
1. Vitamin D to Nourish Bones and Enhance Immunity: Vitamin D, or the Sunshine Vitamin, enhances bone health by regulating calcium and phosphorus levels. It also plays a vital role in strengthening our immune response, and a deficiency may increase susceptibility to infections[1]. Additionally, vitamin D supplements are known to be effective in alleviating negative emotions in individuals with major depressive disorder, making it one of the major vitamins for winter depression[2]. As per a study in the Indian Journal of Pharmaceutical Science, Vitamin D deficiency affects 70 to 100% of the Indian population, attributed to insufficient sun exposure and the challenge of meeting daily dietary requirements[3]. Invest in Carbamide Forte Cholecalciferol to enhance your defense against infections this winter.
2. Winter Wellness with Vitamin C: Vitamin C or ascorbic acid is a water-soluble antioxidant known for its immune-boosting potential and anti-viral properties. It safeguards the body from free radicals and is one of the best vitamins for the cold season that keeps you warm. Since the body doesn’t produce Vitamin C naturally, including it in your diet through foods like broccoli, citrus fruits, sweet potatoes, and strawberries or via supplements is vital. Check out Zingavita Vitamin C Amla Extract for healthy skin and enhanced immunity.
3. All-rounder Vitamin B: Vitamin B Complex, ranging from B1 to B12, is the essential group of winter supplements. Vitamin B6, known as Pyridoxine, makes dry, flaky winter skin smooth and supple. Riboflavin helps to address angular cheilitis or cracks on the lips or corners of the mouth. Thiamine soothes scaly skin. With Vitamin B as your winter skincare buddy, protecting and nurturing your skin from the harsh weather. High-dose thiamine (B1) supplementation (100 mg/day for 3 days) reduced fatigue in athletes[4]. Improved riboflavin (B2) status raises hemoglobin levels[5]. B vitamins, like B1 and B2, combat stress, create feel-good neurotransmitters, and support mood and a healthy nervous system. Consider taking Tata 1mg B Complex Capsules as the vitamin for winter fatigue.
4. Zinc for Immune Support: Zinc is important for the immune system, and its deficiency increases the risk of infections[6]. Taking a zinc supplement during winter can reduce the duration of a cold by up to a day if taken at the first sign of symptoms. In addition to supporting the immune system, zinc protects the body from free radical damage. It is available in various forms, including capsules, tablets, and lozenges. The recommended daily allowance (RDA) is 8 mg/day for women aged 19 and above, 11 mg/day for men aged 14 and above, and 3-8 mg for children, depending on their age.
Boost our winter defense. Try Zinc supplements today!
5. Omega 3 to Take Away Winter Blues: In the colder months, Omega-3s contribute to brain health and mood improvement, promoting mental well-being. Additionally, they serve as potent agents in reducing and preventing inflammation, thereby boosting the immune system—essential for winter resilience. They also help preserve skin moisture, offering a remedy for dry skin conditions often aggravated by winter weather. Since our bodies cannot produce essential Omega-3s, incorporating them into our diets or through supplementation becomes paramount. Take Centrum Omega 3 Fish Oil Capsule for overall health and winter nourishment.
While supplements can help enhance the defense mechanism and combat winter blues, they are no magic pills. A balanced, nutritious diet remains the primary source of essential nutrients, with supplements serving as complements. Consultation with your doctor to address deficiencies and determine the right dosage tailored to your needs is essential. Nurture both body and mind to provide a supplement boost of essential nutrients for a healthier, brighter you.
(The article is written by Dr.Subita Alagh, Senior Executive, and reviewed by Monalisa Deka, Senior Health Content Editor)
References
1. Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
2. Lansdowne AT, Provost SC. Vitamin D3 enhances mood in healthy subjects during winter. Psychopharmacology (Berl). 1998 Feb;135(4):319-23. Available from: https://pubmed.ncbi.nlm.nih.gov/9539254/
3. Lhamo Y, Chugh PK, Tripathi CD. Vitamin D Supplements in the Indian Market. Indian J Pharm Sci. 2016 Jan-Feb;78(1):41-7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4852574/
4. Suzuki M, Itokawa Y. Effects of thiamine supplementation on exercise-induced fatigue. Metab Brain Dis. 1996 Mar;11(1):95-106. Available from: https://pubmed.ncbi.nlm.nih.gov/8815395/
5. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
6. Hemilä H. Zinc lozenges may shorten the duration of colds: a systematic review. Open Respir Med J. 2011;5:51-8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136969/