What dietary supplements are needed in winter?

What dietary supplements are needed in winter?

Winter is the time of the year when the body is subjected to increased stress. Cold, lack of sunlight, a change in the diet, a decrease in physical activity and an increase in the likelihood of infection with viral infections weaken the immunity and negatively affect the general state of health. During this period, taking biologically active additives (dietary supplements) can provide tangible support, replenishing the deficiency of the necessary vitamins, minerals and other beneficial substances. However, it is important to remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle, but only an addition to them. Before you start taking any additives, you need to consult a doctor.

Vitamin D: Sun in a tablet

Vitamin D, often called “solar vitamin”, is synthesized in the skin under the influence of ultraviolet rays. In winter, when it becomes less sunny days, and most of the time we spend in the room, the level of vitamin D in the body is significantly reduced. This vitamin plays a key role in maintaining the health of bones, teeth and the immune system. Vitamin D deficiency can lead to a weakening of immunity, increased susceptibility to infections, fatigue, muscles and bones, as well as a deterioration in mood.

• Vitamin D:

  • Improves the absorption of calcium and phosphorus necessary for the health of bones and teeth.
  • It supports the normal function of the immune system, activating immune cells and increasing their ability to fight infections.
  • It regulates mood and helps to improve the psycho -emotional state.
  • Participates in the regulation of blood pressure.
  • Affects the functioning of the nervous system and muscle strength.

• Symptoms of vitamin D:

  • Frequent colds.
  • Fatigue and weakness.
  • Bones and muscles.
  • Mind of mood, depression.
  • Reducing immunity.
  • Hair loss.

• Reception recommendations: The dosage of vitamin D depends on the age, state of health and level of vitamin D in the blood. It is usually recommended to take from 600 to 2000 IU (international units) per day. In some cases, the doctor may prescribe higher doses. It is important to take vitamin D along with fats, as it is a fat -soluble vitamin and is better absorbed in the presence of fats.

• Vitamin D forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective, since it is better absorbed and persisted longer in the body.

Vitamin C: powerful antioxidant

Vitamin C, or ascorbic acid, is a powerful antioxidant that plays an important role in maintaining the immune system, protecting cells from damage caused by free radicals, and collagen synthesis. In winter, when the body is subjected to increased load, vitamin C helps strengthen the immune system and reduce the risk of colds.

• Vitamin C:

  • Strengthens the immune system, stimulating the production and activity of immune cells.
  • Protects cells from damage caused by free radicals.
  • Promotes the synthesis of collagen necessary for the health of the skin, bones, joints and blood vessels.
  • Improves the absorption of iron.
  • Participates in the healing of the wounds.

• Symptoms of vitamin C deficiency:

  • Frequent colds.
  • Fatigue and weakness.
  • Bleeding gums.
  • Slow wound healing.
  • Dry skin.
  • Joint pain.

• Reception recommendations: The recommended daily dose of vitamin C is 75-90 mg. During the period of increased load, for example, during illness, the dose can be increased to 500-1000 mg per day. Vitamin C is well absorbed, but its excess can cause stomach disorder.

• Forms of vitamin C: Vitamin C is available in various forms, including ascorbic acid, sodium ascorbate, calcium ascorbate and liposomal vitamin C. Liposomal vitamin C is considered more effective, since it is better absorbed and provides a longer maintenance of vitamin C in the blood.

Zinc: mineral for immunity

Zinc is an important mineral that plays a key role in the operation of the immune system, wound healing, DNA and RNA synthesis, as well as maintaining a normal sense of taste and smell. Zinc deficiency can lead to a weakening of immunity, increased susceptibility to infections, slowing down the healing of wounds and other health problems.

• Zinc action:

  • Supports the normal function of the immune system, stimulating the production and activity of immune cells.
  • Participates in the healing of the wounds.
  • It is necessary for the synthesis of DNA and RNA.
  • Supports a normal sense of taste and sense of smell.
  • Participates in the regulation of blood sugar.

• Symptoms of zinc deficiency:

  • Frequent colds.
  • Slow healing of wounds.
  • Loss of taste and smell.
  • Hair loss.
  • Skin rashes.
  • Diarrhea.

• Reception recommendations: The recommended daily dose of zinc is 8-11 mg. During the period of increased load, for example, during illness, the dose can be increased to 15-25 mg per day. Zinc is better absorbed onto an empty stomach, but if it causes an disorder of the stomach, it can be taken during food.

• Forms of zinc: Zinc is available in various forms, including zinc gluconate, zinc picoline, zinc citrate and zinc sulfate. Qing Picoline is considered more effective, as it is better absorbed.

Probiotics: intestinal health – the basis of immunity

Probiotics are living microorganisms that benefit health, especially the intestinal health. The intestines are an important part of the immune system, and maintaining a healthy intestinal microflora can help strengthen immunity and reduce the risk of infections. In winter, when immunity is weakened, the intake of probiotics can provide tangible support.

• Probiotic action:

  • Improve digestion.
  • Support a healthy intestinal microflora.
  • Strengthen the immune system.
  • Help fight infections.
  • Reduce allergies.

• Symptoms of intestinal microflora disorders:

  • Disorder of the stomach, bloating, constipation or diarrhea.
  • Fatigue and weakness.
  • Frequent colds.
  • Skin rashes.
  • Allergic reactions.

• Reception recommendations: It is recommended to take probiotics courses, especially after taking antibiotics. Choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium. Follow the instructions on the packaging.

• Sources of probiotics: Probiotics are found in sour -milk products, such as yogurt, kefir, sauerkraut, as well as in the form of dietary supplements.

Omega-3 fatty acids: for the health of the heart and immunity

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in maintaining the health of the heart, brain and immune system. They have anti -inflammatory properties and can help reduce the risk of chronic diseases. In winter, when the diet of food often becomes less diverse, the intake of omega-3 fatty acids can be especially useful.

• The action of omega-3 fatty acids:

  • Support the health of the heart, reducing the level of cholesterol and triglycerides in the blood.
  • Improve the brain and cognitive functions.
  • Have anti -inflammatory properties.
  • Strengthen the immune system.
  • Improve the condition of the skin.

• Symptoms of omega-3 fatty acid deficiency:

  • Dry skin.
  • Fatigue and weakness.
  • Problems with memory and concentration.
  • Joint pain.
  • Depression.

• Reception recommendations: The recommended daily dose of omega-3 fatty acids is 1-2 grams. The best source of omega-3 fatty acids is oily fish, such as salmon, tuna and sardines. If you do not eat enough fish, you can take omega-3 in the form of dietary supplements.

• Sources of omega-3 fatty acids: Fat fish, linen seeds, chia seeds, walnuts, as well as dietary supplements.

Vitamin A: Protection of the mucous membranes

Vitamin A plays an important role in maintaining visual health, skin and mucous membranes, which are the first line of protecting the body from infections. Vitamin A deficiency can lead to a weakening of immunity, increased susceptibility to infections, dry skin and other health problems.

• Vitamin A action:

  • Supports vision health.
  • Supports the health of the skin and mucous membranes.
  • Strengthens the immune system.
  • Participates in the growth and development of cells.

• Symptoms of vitamin A deficiency:

  • Dry skin.
  • Chicken blindness (poor vision in the dark).
  • Frequent colds.
  • Dry eyes.
  • Hair loss.

• Reception recommendations: The recommended daily dose of vitamin A is 700-900 mcg. Vitamin A is found in the liver, carrots, sweet potatoes, spinach and other products. It is important to remember that the excess of vitamin A can be toxic, so the recommended dose should not exceed.

• Forms of vitamin A: Vitamin A is available in two main forms: retinol and beta-carotene. Retinol is an active form of vitamin A, which is found in animal products. Beta-carotene is provitamin A, which is contained in plant products and turns into retinol in the body.

Selenium: antioxidant and immunomodulator

Selenium is a trace element that has antioxidant and immunomodulating properties. It plays an important role in protecting cells from damage caused by free radicals, and in maintaining the normal function of the immune system.

• Action Selena:

  • Protects cells from damage caused by free radicals.
  • Supports the normal function of the immune system.
  • Participates in the thyroid gland.
  • Improves reproductive function.

• Symptoms of selenium deficiency:

  • Fatigue and weakness.
  • Reducing immunity.
  • Problems with the thyroid gland.
  • Muscles pain.

• Reception recommendations: The recommended daily dose of selenium is 55 μg. Selenium is found in Brazilian nuts, tuna, eggs, sunflower seeds and other products.

• Selena forms: Selenium is available in various forms, including selenometionine and sodium selenite. Seleenomeininin is considered more effective, as it is better absorbed.

Echinacea: Immunity stimulator

Echinacea is a plant that is traditionally used to strengthen the immune system and combat colds. It contains active substances that stimulate the activity of immune cells and increase their ability to fight infections.

• Echinacea action:

  • Strengthens the immune system.
  • Helps to fight colds.
  • It has anti -inflammatory properties.

• Reception recommendations: Echinacea can be taken in the form of tea, tincture or capsules. Follow the instructions on the packaging. It is not recommended to take echinacea for more than 8 weeks in a row.

• Contraindications: Echinacea is not recommended for people with autoimmune diseases.

Ginger: anti -inflammatory and antioxidant

Ginger is a plant that has anti -inflammatory and antioxidant properties. It can help strengthen the immune system, alleviate the symptoms of colds and influenza, as well as improve digestion.

• Ginger action:

  • It has anti -inflammatory properties.
  • Facilitates the symptoms of colds and influenza.
  • Improves digestion.
  • Strengthens the immune system.

• Reception recommendations: Ginger can be consumed fresh, in the form of tea, as well as in the form of dietary supplements.

Tea with lemon and honey: a simple and effective tool

Tea with lemon and honey is a simple and effective tool for strengthening immunity and alleviating the symptoms of colds and influenza. The lemon contains vitamin C, which strengthens the immune system, and honey has antibacterial and anti -inflammatory properties. Warm tea helps to soften the throat and reduce the cough.

Important comments:

• Before you start taking any dietary supplements, you need to consult a doctor.
• Bad is not a replacement for good nutrition and a healthy lifestyle.
• Follow the recommended dosage of dietary supplements.
• Do not take dietary supplement with an expired shelf life.
• Keep dietary supplements inaccessible to children.
• Pay attention to the possible side effects of dietary supplements.
• If any side effects occur, stop taking dietary supplements and consult a doctor.
• Buy dietary supplements only in trusted pharmacies and stores.
• Read the composition of dietary supplements carefully.
• Make sure the dietary supplement is certified.
• Do not trust the advertisement of dietary supplement, promising miraculous healing.
• Inform your doctor about all your dietary supplements, especially if you take any medicine. The interaction of dietary supplements and drugs can be dangerous.
• The body of each person is individual, so the effectiveness of dietary supplements can vary.
• Do not rely only on dietary supplement to maintain health. Lead a healthy lifestyle, eat correctly, play sports and avoid stress.
• Proper nutrition is the basis of health. Turn on in your diet a variety of products rich in vitamins and minerals.
• A sufficient dream is important to maintain immunity. Try to sleep at least 7-8 hours a day.
• Regular physical exercises strengthen the immune system.
• Avoid stress, as they weaken the immunity.
• Follow the rules of personal hygiene to prevent the spread of infections.
• Protect the room regularly.
• Do not smoke and avoid the effects of tobacco smoke.
• Limit alcohol use.

Winter is a time when it is especially important to take care of your health. Proper nutrition, a healthy lifestyle and taking the necessary dietary supplements will help you strengthen immunity and remain healthy and energetic throughout the winter.