The Essential Vitamins You Need To Get Through Winter

There’s no doubt that winter can be tough on the body. Colder temperatures aren’t just uncomfortable, but can also make it harder for your immune system to fight off illnesses like colds and flu. Not to mention, the lack of sunlight can lead to vitamin D deficiencies and affect your circadian rhythm, causing fatigue. So, it’s even more important than usual to make sure you’re getting the right nutrients.

Below, we'll explore the best vitamins to take in winter, including the most effective vitamins for winter fatigue and immune health. We’ll also discuss how you can get these crucial vitamins from your diet and supplements. Read on to learn more!

Vitamin D

Vitamin D is crucial for maintaining strong bones, aiding calcium absorption and supporting the immune system. During winter, with less sunlight, our bodies produce less Vitamin D, which can increase the risk of deficiency.

To boost your Vitamin D intake, eat foods such as fatty fish (like salmon and mackerel), egg yolks, and fortified items like milk and cereals. Because it can be hard to get enough from food alone in winter, you might also benefit from a Vitamin D or multivitamin supplement. It’s best to consult with your GP to determine the right dosage for you.

Vitamin C

Vitamin C supports the immune system by enhancing the production and function of white blood cells, which are essential for fighting off infections. It also acts as an antioxidant, protecting your cells from damage and helping to repair tissues.

Including plenty of fruits and vegetables in your diet can help improve your body’s ability to fend off seasonal illnesses, which spread faster in cold weather. Citrus fruits like oranges and lemons are especially rich in Vitamin C, but it’s also present in peppers, broccoli, strawberries and spinach. You can also take a supplement, such as Diso’s dissolvable vitamin C.

Vitamin A

Like vitamin C, Vitamin A supports the immune system, which is especially important in the winter. It also helps keep your skin and mucous membranes healthy, which are crucial for defending against infections. What’s more, vitamin A plays an essential role in maintaining good vision and eye health.

You can find Vitamin A in a range of foods. Plant-based sources include carrots, sweet potatoes, and dark leafy greens such as spinach and kale, which contain beta-carotene that the body converts into Vitamin A. Animal sources like liver and dairy products can also provide this vital nutrient. 

Vitamin E

Vitamin E is a powerful antioxidant that helps protect your cells from oxidative damage caused by free radicals. It also supports skin health, which is crucial during the colder months, when skin can become more prone to irritation and dryness.

To make sure you meet your Vitamin E needs, aim for a diet rich in foods like plant oils (e.g. sunflower oil and wheatgerm oil), nuts and seeds. Some vegetables, like spinach, are also a good source of vitamin E. Incorporating these into your meals can help maintain healthy skin and contribute to overall health during winter.

B Vitamins

B vitamins, particularly B6 and B12, are among the best vitamins to take in winter. They’re essential for maintaining energy levels and supporting brain function, such as mood regulation and cognitive processes. Getting enough B vitamins is important year-round, but particularly when low light levels can contribute to tiredness and fatigue.

A variety of foods are rich in B vitamins, including whole grains, meat, eggs and dairy products. For those following a vegetarian or vegan diet, fortified foods and vitamin B supplements can help you meet your daily requirement.

Practical Tips for Winter Wellness

Here are a few easy ways to boost your nutrient intake and support your health and well-being during the winter:

1. Start with a green smoothie: Blend spinach, berries and a banana for a quick, nutritious breakfast. This mix gives you lots of essential vitamins, including Vitamin C from the berries and Vitamin A from the spinach.
2. Swap sugary snacks for nuts and seeds: Instead of a biscuit, try a handful of almonds, sunflower seeds or pumpkin seeds. They offer Vitamin E, healthy fats, and protein to help regulate your energy levels.
3. Add colourful veggies to your meals: Aim for at least five servings of vegetables each day, such as peppers, broccoli, carrots, and spinach. Eating plenty of different vegetables is the best way to ensure you get a variety of vitamins.
4. Consider a multivitamin supplement: During winter, it might be harder to get all the nutrients you need from food alone. A good multivitamin can help fill in any gaps, especially for vitamins D, C, and B.