Should you supplement vitamins and minerals in winter?

Eating a balanced, nutritious diet can help boost your health and resilience during cold weather. However, taking certain vitamin and mineral supplements can also help keep you healthy this winter.

Winter, with its dreary, cold and dry weather and increased seasonal illnesses, can increase your body's need for certain vitamins and minerals. Supplementing with the essential nutrients below is an effective way to help protect your health during the winter.

1. Vitamin C

Vitamin C helps strengthen the skin's protective barrier, preventing bacteria and viruses from entering the body, especially during cold and flu season.

Vitamin C is also an antioxidant, which fights free radicals in the body. Free radicals are harmful compounds that form as a result of exposure to pollution, UV rays (sunlight), and other stressors. A buildup of free radicals can lead to oxidative stress, which damages cells and can lead to disease. Taking antioxidants like vitamin C helps control free radical levels.

The antioxidant properties and skin-protecting benefits of vitamin C may also support skin health, reducing the appearance of wrinkles and preventing dry skin.

Vitamin C supplements of 500-1000 mg/day may be taken. Note that high doses may increase the risk of kidney stones. Vitamin C supplements are not safe for people with blood disorders.

Supplementing vitamins and minerals is an effective way to help protect your health during winter.

2. Zinc

Zinc is involved in digestion, nutrient absorption and immune response, and helps protect the skin from winter weather conditions such as wind and low humidity due to colder temperatures. Adequate zinc intake helps protect the body from respiratory infections that are common in winter.

The maximum dose of zinc is 40 mg/day. Do not take more than the recommended dose, as this can lead to vomiting, nausea, stomach pain, and fatigue.

3. Vitamin D

Vitamin D is important for bone health, immunity, and overall health. Low vitamin D levels can lead to fatigue, low energy, depression, and anxiety.

Sunlight is the main source of vitamin D. However, in winter, there is less exposure to sunlight, so supplementing vitamin D at this time helps prevent vitamin D levels from falling too low.

Note, avoid supplementing too much vitamin D, because vitamin D can accumulate in the body, thereby causing adverse effects on health.

4. Vitamin E

Vitamin E helps increase the ability to fight infections and viruses. Research shows that adults with high blood levels of vitamin E have lower rates of infection. The vitamin E requirement for adults is 15 mg/day.

Excessive vitamin E supplementation (>1,000 mg/day) may exacerbate free radical damage and lead to bleeding. Note that vitamin E interacts with blood thinners, cholesterol-lowering drugs, and other medications.

5. Vitamin B

B vitamins are water-soluble vitamins that help support energy levels, mood, and overall health. Supplementing with B vitamins, such as biotin (vitamin B7), can also help support skin, scalp, and hair health, protecting against winter dryness.

A B vitamin deficiency can cause anemia due to low levels of B6, B12, or B9. Taking a multivitamin can help ensure you meet the recommended daily intake of each B vitamin.

6. Omega-3 fatty acids

Omega-3 fatty acids boost immunity by strengthening the intestinal mucosa, which acts as a barrier to pathogenic bacteria and viruses, and promoting a diverse and healthy gut microbiome. Omega-3s also have anti-inflammatory properties that support overall health and resilience.

Supplementing with omega-3 fatty acids may help reduce psoriasis flare-ups and protect skin from the drying effects of dry winter weather.

Supplementing with omega-3 fatty acids may also help reduce psoriasis flare-ups.

7. Vitamin K

Vitamin K helps relieve asthma symptoms, which often worsen in the winter. Vitamin K helps reduce the body's inflammatory response to respiratory viruses, thereby reducing the aches and pains associated with colds.

Vitamin K is commonly found in multivitamins, vitamin K supplements alone, or supplements combined with calcium, vitamin D, and magnesium... The daily recommended amount of vitamin K for adults is 120 mcg (0.12 mg). Excessive supplementation can cause interactions with blood-thinning medications, hemolysis, and anemia.

8. Magnesium

Magnesium is used to relieve problems such as migraines, acute asthma attacks, and constipation. Some studies suggest that magnesium may also reduce anxiety and insomnia, although larger studies are needed to confirm this.

Too much magnesium can cause diarrhea, nausea, and cramps. Extremely high doses (over 5,000 mg/day) can lead to magnesium toxicity. Symptoms include low blood pressure, depression, and muscle weakness. 350 mg of magnesium per day is recommended.

9. The combination of calcium and vitamin D

Research shows that osteoporosis increases during the winter months. Calcium and vitamin D have both been shown to support bone health, but taking them together may be more beneficial than taking them separately. Vitamin D helps the body absorb calcium more effectively.

Supplementing with 800 IU of vitamin D and 500-1,000 mg of calcium per day can help protect bone health. However, taking too much calcium can increase the risk of kidney stones.

To prevent kidney stones, total daily calcium intake (combined from diet and supplements) should be limited to 2,500 mg for adults aged 19-50 and 2,000 mg for those over 51.

Dr. Nguyen Thi Diem Le

Source: https://giadinh.suckhoedoisong.vn/nen-bo-sung-vitamin-va-khoang-chat-trong-mua-dong-172250101225822792.htm