ua en ru

Winter wellness essentials: Guide to choosing right vitamins

Winter wellness essentials: Guide to choosing right vitamins What supplements to use in winter (Getty Images)

There is no ideal "one-size-fits-all" diet - nutrition should support strong muscles, a healthy immune system, normal weight, and provide energy. Therefore, you can complement your winter diet with vitamins, according to nutritionist Oksana Skytalinska.

Here are the vitamins to supplement your diet during the cold season:

  • Vitamin D: Essential for the immune system and bone health, reduces the risk of depression, and supports metabolism.

  • Omega-3 Fatty Acids: Comprising DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), both crucial for their anti-inflammatory properties. They reduce cortisol, the "stress hormone," and increase glutathione synthesis. DHA is essential for brain and nervous system function. Omega-3 fatty acids are part of cell membranes, and their deficiency can lead to various issues, especially cognitive ones.

  • Magnesium: Aids in quality muscle function and maintains stable blood pressure. Magnesium deficiency can lead to increased calcium content in the walls of arteries, reducing vessel elasticity, and causing degenerative changes and stone formation in the kidneys.

  • Vitamin B6: Necessary for proper brain function. Recent research in 2022 has shown its benefits in improving mood and reducing anxiety by enhancing the production of GABA (gamma-aminobutyric acid), which has a calming effect on the brain. It also reduces glycated hemoglobin levels, decreasing the risk of insulin resistance and type 2 diabetes.

  • Zinc: Important for the immune system, and its deficiency increases the risk of infections. Zinc is necessary for insulin hormone production and cell regeneration.

  • Phosphatidylserine: Found in lecithin, it is a vital component of cell membranes, ensuring their proper function. Lecithin normalizes cholesterol metabolism and prevents fat accumulation in the liver.

  • Vitamin C: Available in rosehip or viburnum infusions, fresh and fermented cabbage, and frozen currants. It should be taken in the morning and evening because it is water-soluble and used immediately by the body. Vitamin C neutralizes the carcinogenic substance nitrosamine formed when consuming processed red meat (sausages, hot dogs), improves the condition of the bronchi and lungs, strengthens blood vessels, and enhances endurance.

What else you need except supplements

Apart from supplements, don't forget about exercise and sleep.

In life, there should be a place for regular, i.e., daily physical activity. This should include cardio exercises (walking, light running, dancing) and strength training (using body weight, dumbbells). Physical activity is not just about maintaining shape and weight; it is about the health of the brain, blood vessels, reducing the risk of inflammation, cardiovascular, and oncological diseases.

The lack of sufficient sleep not only leads to chronic fatigue but also increases the risk of illness. For robust health, we should sleep 7-9 hours every night. To relax before sleep, it is important to avoid screens, ventilate the room, and you can drink half a glass of chamomile tea before bedtime.