5 Vitamins You Should Take in Winter

Winter is here, and people are most likely to get sick or catch the flu during this time. The sudden drop in temperature in winter causes our immune system to work in overload, so it is best to replenish energy.Strengthen immunityOfvitamin. Taking more vitamins in our daily regimen can help us stay healthy throughout the winter. For example, winter in Hong Kong is from mid-December to February, when the temperature drops to 12-2℃, and everyone will still feel cold even if they wear sweaters. Secondly, because we are indoors more often and spend less time in the sun, we are no longer actively engaged and often feel tired.

Worse still, these winter conditions can have a detrimental impact on our health, especially those over 65 and those with chronic health problems. Please remember that the normal human body temperature is 36.1℃ to 37.2℃. The drop in winter temperatures is likely to increase the risk of becoming unwell. When the weather is wet and cold, bacteria are more likely to grow and spread, threatening our respiratory health.

This article recommends several vitamins that can be appropriately supplemented in winter and explains the reasons. In addition, the article also provides some health tips, hoping to help you stay healthy this winter.

Vitamin D

Fat-soluble vitamins are an important type of vitamin supplementation in winter and usually help our bodies function properly.Vitamin DIt helps the body absorb calcium, which can strengthen bone development and enhance immunity. High levels of vitamin D have also been linked to improved formation of nerve cells and muscle function in the body. Interestingly, we get 80% of the vitamin D in our bodies from exposure to sunlight. The lack of sunlight in winter reduces the body's absorption of vitamin D. This is why the level of vitamin D in the blood depends on sunlight, which is what is lacking in winter.

From richVitamin DGetting enough vitamin D from foods (oily fish, red meat and eggs) and supplements are both healthy and reliable ways to get enough vitamin D. NowVitamin D Supplements的形式主要有滴劑，膠囊和片劑，無論哪種形式的補充品都有其劑量要求，以滿足所有年齡段的人的需求。補充品中的維他命D含量是用國際單位（IU）表示。40IU的維他命D等於1微克（1µg）的維他命D。每天補充10µg（即每天400IU-600IU）的維他命D是足夠的。

Tips for taking vitamin D in winter

When you get up in the morning, open your blinds or draw your curtains to let in the sunlight;
Go outside as much as possible during the day to soak up the sun;
Make sure workspaces and closets have adequate sunlight and air circulation.

Vitamin C

As we all know,Vitamin CcanStrengthen immunity. Its antioxidant properties make it a must-have vitamin in winter. Vitamin C improves the body's immunity by fighting infections and healing wounds. Its antioxidant properties protect cells from oxidative stress. There is evidence that taking vitamin C supplements during the winter can help reduce the impact and duration of the common cold. Other studies have suggested that vitamin C may reduce the potential risk of viral infections. Children can take vitamin C as a naturally sweetened chewable tablet. In order to fully utilize the effects of vitamin C, studies have recommended taking at least 1000 mg per day. In addition to supplementing vitamin C, eating more colorful fruits and vegetables is also beneficial to enhance immunity.

Vitamin B

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

Tips for avoiding winter fatigue

Exercise regularly to stay active;
Avoid high-sugar foods. Also, eat more fruits and vegetables.
Avoid oversleeping, try to get 8 hours of quality sleep every day, and go to bed early and get up early.

Probiotics

In winter, we need to pay more attention to intestinal health. During these months, we have spent most of our time indoors, eating more and resting longer than before. Winter gut flora can influence our food intake and appetite, body weight and nutritional composition. Vitamin D deficiency, combined with stress, diet, and the use of antibiotics and harsh detergents can take a toll on our bacterial flora.ProbioticsIt is "harmless bacteria" introduced into the human body, which can help people with poor stomachs maintain a healthy digestive system. Helps provide some possible therapeutic benefits for intestinal discomfort. Some studies have shown that probiotics can have a positive effect on the body's immune system response.

Echinacea

Echinacea is a traditional herbal remedy with origins dating back hundreds of years in North America, used primarily to relieve some of the symptoms of the common cold and other upper respiratory tract infections. Its intake increases the level of white blood cells, thereby improving immunity. The common cold in winter can cause great inconvenience to people. Sometimes it is accompanied by other symptoms, such as a mild chronic dry cough, sore throat, sneezing and nasal congestion.

Today, natural herbs are becoming a powerful therapeutic tool, either as a single therapy or as an integrated component in pharmaceutical preparations. Additionally, natural herbal remedies have been shown to be an effective treatment, especially for the common cold. So, in addition to considering vitamin supplements, you should also invest in some effective antibacterial supplements, such as echinacea, so that you can recover quickly from the common cold. There are also other effective natural herbal remedies for the common cold in winter, such as astragalus, propolis and spirulina. These herbal supplements come in a variety of forms, including tablets, tinctures, capsules, extracts, and teas.