Top 6 Essential Vitamins to Keep You Healthy All Winter Long

1. Vitamin D ("the sunshine vitamin")

• Why: Sunlight exposure drops in winter, leading to lower vitamin D levels. This can affect mood, bone health, and immune function.

• Benefits: Supports immunity, mood regulation, and calcium absorption.

• Sources: Fatty fish (salmon, sardines), egg yolks, fortified milk, mushrooms, or supplements.

• Typical supplement dose: 1,000–2,000 IU per day (higher if deficient, you can order Vitamin D testing).

2. Vitamin C

• Why: Helps strengthen the immune system and fight off colds and flu.

• Benefits: Antioxidant; supports collagen formation and wound healing.

• Sources: Citrus fruits, bell peppers, kiwi, berries, broccoli.

• Supplement dose: 200–500 mg/day (higher doses usually unnecessary for most people).

3. Zinc

• Why: Works synergistically with vitamin C for immune defense and helps shorten the duration of colds.

• Sources: Meat, shellfish, pumpkin seeds, legumes.

• Supplement dose: 8–11 mg/day for adults.

4. Vitamin B Complex

• Why: Cold, dark months can lower energy and mood. B vitamins help convert food into energy and support brain function.

• Key Bs: B6 (immune support), B12 (energy, mood, nerve health), folate.

• Sources: Whole grains, eggs, dairy, meat, leafy greens, legumes.

5. Omega-3 Fatty Acids

• Why: Dry skin, joint stiffness, and winter blues may worsen without healthy fats.

• Sources: Fatty fish (Salmon, Mackerel, Anchovies, Sardines, Herring - think SMASH), flaxseed, chia, walnuts, fish oil supplements.

6. Magnesium

• Why: Helps with sleep, mood, and muscle relaxation, all things that can be disrupted in winter.

• Sources: Leafy greens, nuts, seeds, whole grains, dark chocolate.

Bonus (Optional):

• Probiotics: Support gut health and immune function.

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“As the days grow shorter and colder, giving your body the right nutrients becomes more important than ever. A balanced diet rich in vitamins D, C, and B, along with zinc, magnesium, and omega-3s, can help strengthen your immune system, boost your energy, and keep your mood steady through the winter months. Small, consistent choices, like adding more colourful fruits, leafy greens, and healthy fats to your meals can make a big difference. Nourish your body, stay active, and you’ll be ready to thrive all winter long.”