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Winter vitamins

5 Vitamins to Take In Winter

Winter has arrived, and people are most likely to get sick or get the flu at this time. The sharp drop in temperature in winter causes our immune system to overload, so it’s best to add energyBoost immunityofVitamins. Supplementing more vitamins in our daily regimen helps us maintain our health throughout the winter. For example, the winter in Hong Kong is from mid-December to February. At this time, the temperature drops to 16-18°C. Even if everyone is wearing a sweater, they still feel cold. Secondly, since we often stay indoors and spend less time in the sun, we no longer actively participate in activities and often feel tired.

To make matters worse, this winter condition can have a detrimental effect on our health, especially those over the age of 65, as well as those with long-term health problems. Remember that the normal temperature of the human body is 36.1°C to 37.2°C. Falling temperatures in winter likely increased the risk of physical discomfort. When the weather is wet and cold, bacteria are more likely to breed and spread, threatening our respiratory health.

This article recommends some of the vitamins to take in winter and provides reasons why you need them. This piece also offers a few healthy tips you should be practicing to stay well this winter.

Vitamin D

Fat-soluble vitamins are an important type of vitamin supplementation in winter, and they usually help our body to function normally.

Vitamin D

Helps the body absorb calcium, which strengthens the development of bones and enhances immunity. High levels of vitamin D have also been linked to the formation of nerve cells in the body and improved muscle function. Interestingly, the vitamin D in our body 80% is obtained by exposure to sunlight. The lack of sunlight in winter will reduce the body's absorption of vitamin D. That's why blood levels of vitamin D depend on exposure to sunlight, which is what's lacking in winter.

Taking enough vitamin D supplements and vitamin D rich foods (oily fish, red meat and eggs) are reliable ways of supplying a healthy vitamin D intake into your body.Vitamin D supplements now occur in liquid drops, capsules and tablets and are available in a wide range of doses to accommodate all ages and lifestyles. The amount of vitamin D contained in supplements is usually expressed in international units (IU). 40 IU is equal to 1 microgram (1µg) of vitamin D. When you take vitamin D supplements, 10 micrograms a day should be enough - which is equivalent to 400 IU- 600 IU daily dose.

Vitamin D
Vitamin D

Vitamin D Winter Tips

  • Open your blinds or curtains to let in some sunlight as soon as you wake up.
  • Always try to go outdoors to get some natural daylight as much as possible.
  • Make sure there are enough light and air penetration in your workplace and closet at all times.

Vitamin C 

As we all know,Vitamin C canBoost immunity. Its antioxidant properties make it an essential winter vitamin. Vitamin C improves the body's immunity by eliminating infections and healing wounds. Its antioxidant properties protect cells from oxidative stress. There is some evidence that vitamin C supplementation in winter can help reduce the impact and duration of the common cold. Other studies have also suggested that vitamin C may reduce the potential risk of viral infections. Little ones can take Vitamin C as naturally sweetened chewable tablets. In order to give full play to the role of vitamin C, some studies suggest taking at least 1000mg of vitamin C daily. In addition to supplementing vitamin C, eating more fruits and vegetables of various colors is also beneficial to enhance immunity.


Many people are easily listless in winter and don't want to do anything. This is because the sudden drop in temperature in winter can make the body sluggish, making it difficult for you to get out of bed. But there are plenty of ways to avoid this sluggish feeling in winter. One of these is to supplement with vitamins that support a healthy nervous system, promote cell renewal and improve mood. And vitamin B is in line with this requirement. Types of B vitamins include B1, B2, B3, B5 and B6. They both promote nervous system function in the body to reduce feelings of fatigue; they may also boost the immune system. During the winter, they keep us fit by boosting our metabolism and heart health. Based on the reasons listed above, we can include comprehensive vitamin B as a vitamin that needs to be supplemented in winter. A B-vitamin complex can simply refer to a nutritional supplement that contains all B-vitamin types.

Tips To Avoid Winter Tiredness

  • Practice regular exercise to feel more energetic
  • Avoid eating foods containing lots of sugar. Instead, eat more of fruit and vegetables.
  • Do not oversleep. Aim for 8 hours of quality sleep each day. Sleep early and rise early. 


Your Intestinal/gastrointestinal health is an important aspect to focus on during the winter season. During the cold months, we mostly spend time indoors, eating and having enough of rest. In winter, our gut microbiota can affect our food intake and appetite, body weight and composition. The lack of vitamin D coupled with the shifting impact of stress, diet and taking antibiotics and harsh cleansers during the winter season affects bacterial populations in our body.ProbioticsIt is a "harmless bacteria" introduced into the human body, which can help people with a bad stomach to maintain a healthy digestive system. Helps provide some possible therapeutic benefits for intestinal discomfort. Some studies have shown that probiotics have a positive effect on the body's immune system response.


Echinacea is a traditional herbal remedy that dates back hundreds of years in North America and is used primarily to relieve some symptoms of the common cold and other upper respiratory infections. Its intake will increase the content of white blood cells, thereby improving immunity. The common cold in winter can be extremely inconvenient. Sometimes accompanied by other symptoms, such as mild chronic dry cough, sore throat, sneezing and nasal congestion.

Today, natural herbal remedies are sufficient as a treatment either as monotherapy or as a combination ingredient in pharmaceuticals. In addition, natural herbs have been proven to be an effective treatment, especially for the common cold. So, in addition to considering vitamin supplements, you should also buy some effective antibacterial supplements, such as echinacea, so that you can recover quickly from the common cold. There are also some other natural herbs that are effective against the winter common cold, such as astragalus, propolis and spirulina. These herbal supplements come in a variety of forms, including tablets, tinctures, capsules, extracts, and tea forms, among others.

Michael Yeung
Author: Michael Yeung

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