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Start taking 5 supplements now to boost your immune system for winter, nutritionist warns
As winter approaches, it’s time to start boosting your immune system with supplements so it’s better equipped to fight off colds, flu and other seasonal illnesses.
To do that, a nutritionist recommends adding five key vitamins and minerals to your daily routine, which should be taken alongside a healthy, nutritious diet.
5 winter supplements to start taking
“The key to maintaining a strong immune system during flu season is to start early,” Kyle Crowley, a nutritionist at Protein Works says. “Preparing your body before the cold weather hits can help you build up defences.”
He suggests taking the following five immune system-boosting supplements:
1. Vitamin D
Firstly, the dark, cold winter days mean many of us don’t get enough Vitamin D, which is vital for the immune system to work properly. It’s also needed to keep your bones, teeth, muscles, heart and brain healthy. The body makes Vitamin D when the suns ultraviolet (UV) rays hit the skin while outdoors, but this doesn’t happen in the winter as there is less sunlight and people cover their skin with coats and jumpers, so it’s a really important supplement to take.
2. Zinc
Zinc is another great winter supplement which supports overall immune function and helps with making new cells, wound healing and processing the carbohydrates, fat and protein in food, the NHS explains. It’s commonly found in red meat, poultry, and fish, but oysters contain the most Zinc at a huge 5.5 mg in just one of the shellfish. Some research also suggests taking Vitamin C and Zinc together can relieve cold symptoms when you’re feeling run down.
3. Probiotics
Many take probiotics all year round to restore the natural balance of bacteria in their gut, but Crowley explains that the supplements are extra beneficial in the winter. Around 70% of your immune system is located in the digestive tract, so your gut microbiome actually has a huge impact on how well your immune system functions. Taking probiotics can boost your immunity and improve nutrient absorption, so your body is getting all the vitamins and minerals it needs.
4. Vitamin C
Another supplement you should take this winter is Vitamin C, a nutrient which is vital for the immune system. Commonly found in citrus fruits, it enhances white blood cell function and helps them work more effectively, while also helping your body fight off harmful cells with its antioxidant properties. The recommended daily amount for adults is 75 mg per day for women and 90 mg per day for men, MedlinePlus reveals.
5. Magnesium
Finally, your cocktail of winter supplements should be completed with magnesium, which Crowley explains is crucial for reducing stress, regulating sleep, and supporting muscle function. Stress and lack of sleep can weaken your immune system response, so it’s important to keep on top of both in the lead-up to the colder months to give your body the best chance of fighting off common colds, flu and other winter illnesses. Here are some signs you have a magnesium deficiency.
Kyle Crowley is a Sports Nutrition Adviser at Protein Works who has an MSc in Sports Nutrition and a BSc in Food Science.
