Winter vitamins and minerals: what you need to know

Why do we talk so much about vitamins in winter?

Winter changes our daily routine. Days are short, we spend more time inside and the sun sits low in the sky. Our meals change too: fewer summer fruits, more slow-cooked dishes, and sometimes more processed food when time is short.

As a result, some intakes become harder to cover. This is especially true of vitamin D, which our skin makes in sunlight. It is also a good moment to look at vitamin C, found in fresh fruit and vegetables, and at a few minerals such as zinc, magnesium and iron.

One important point before going further: feeling a bit flat in winter is common. It is often down to light, sleep and the pace of life. If tiredness lasts or worries you, the right move is to talk to your GP rather than piling up supplements.

Vitamin D in winter: where does it come from and should you take it?

Vitamin D is unusual: our body makes most of it from sunlight, when the skin is exposed to daylight. In winter the sun is lower, we are wrapped up and we go out less, so our natural production drops sharply for several months.

Food provides a little, but few foods contain much of it:

• oily fish: sardines, mackerel, herring, salmon;
• eggs, especially the yolk;
• some fortified dairy products or plant-based drinks.

It can be difficult to get enough from food and sunlight alone. Does that mean you should take a supplement? Every situation is different. Your GP or pharmacist can advise you based on your age, lifestyle and any particular needs.

As for supplements, Forever Absorbent-D provides vitamin D, and vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones. It also contains vitamin E, which contributes to the protection of cells from oxidative stress.

Vitamin C and tiredness: good habits

Vitamin C is probably the best known. Our body cannot make it or store it for long, so we need a regular supply every day.

The good news is that winter has plenty of sources:

• citrus fruit: oranges, clementines, grapefruit, lemons;
• kiwi fruit, one of the richest fruits;
• peppers, parsley and brassicas (kale, Brussels sprouts, broccoli);
• lamb's lettuce and young salad leaves.

A little tip: vitamin C is fragile. It does not like heat, light or air. Go for raw or lightly cooked (steamed) fruit and vegetables, and squeeze your juice just before drinking it.

Nutritionally, Forever Immune Gummy contains vitamin C, and vitamin C contributes to the reduction of tiredness and fatigue and to the protection of cells from oxidative stress. That is useful to know, but it never replaces good sleep and a healthy lifestyle.

Zinc, magnesium, iron: the minerals not to forget

We talk a lot about vitamins and much less about minerals. Yet they are part of a balanced diet all year round. Here is where to find them easily.

Zinc

You will find it in oysters and shellfish, meat, eggs, pulses (lentils, chickpeas), wholegrains and pumpkin seeds.

Magnesium

Think nuts (almonds, cashews), dried beans, wholegrains, bananas, dark chocolate and some mineral waters.

Iron

It is found in red meat, black pudding, lentils, dried beans and spinach. A handy tip if you eat little meat: pair pulses with a food rich in vitamin C, for example lentils with a squeeze of lemon or a kiwi for pudding. Vitamin C increases iron absorption.

A varied winter plate: the foundation of everything

Before thinking about supplements, I always look at the plate first. A varied diet remains the best source of vitamins and minerals. A few easy winter ideas:

• Homemade soup with seasonal veg: leeks, carrots, squash, cabbage, celery.
• Fish twice a week, including one oily fish such as sardines or mackerel.
• At least one piece of raw fruit a day: kiwi, orange, clementine, apple.
• A handful of nuts as a snack instead of biscuits.
• Pulses twice a week: lentils, chickpeas, beans.

And because feeling good is not only about food, keep these habits too:

• get out in daylight for at least twenty to thirty minutes, ideally in the morning;
• move a little every day, even just a walk;
• drink water regularly, even when you are not thirsty;
• keep regular bedtimes.

Food supplements: how to choose them wisely

If you decide to take a supplement this winter, a few simple rules help you avoid mistakes:

1. Read the label. Check the ingredients and how much of each vitamin you get per day.
2. Do not combine without thinking. Two products may contain the same vitamins, and the amounts add up.
3. Stick to the recommended daily dose and do not exceed it.
4. Ask a health professional if you are pregnant or breastfeeding, taking medication, or for a child.
5. Keep supplements out of reach of young children.

And I always say it: food supplements should not replace a varied and balanced diet and a healthy lifestyle. They come on top, never instead.

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