As the winter season comes in, your risk for illness, like the flu or common cold, rise. The season can also negatively affect your mood. Supplements that can help you stay healthy during the winter include vitamin D, zinc, vitamin C, and elderberry.
Many areas experience reduced sunlight during the winter months. Since sunlight is a primary source of vitamin D, this reduction can lower your natural vitamin D levels.
Vitamin D helps promote immunity, protect your bones, and support your overall mood. Research has found links between low vitamin D levels in the winter and depressive symptoms, weight gain, flu and cold symptoms, and other health issues.
The recommended dietary allowance (RDA) for vitamin D is 15 micrograms (600 IU) in adults 18-70 years old and 20 micrograms (800 IU) in adults over 70 years old. Your healthcare provider may prescribe a dose of vitamin D much higher than these recommendations, based on how low your vitamin D level is.
Zinc is a nutrient essential for immune system health. Low zinc levels are associated with a higher risk of viral infections, such as the common cold or influenza.
A 2020 study found that zinc can shorten the length of the common cold and improve the severity of cold or illness symptoms in adults.
The RDA for zinc is 8 milligrams for adult women and 11 milligrams for adult men.
Vitamin C plays an important role in immune health. Regular use of the vitamin may shorten how long you experience common cold symptoms and how bad or severe the symptoms are.
The RDA for vitamin C ranges from 75-120 milligrams in nonsmoking adults. People who smoke need about 35 milligrams more each day.
Elderberry (Sambucus nigra) is a fruit that contains antioxidants and has been studied for its potential role in supporting immune function.
Some research has found that elderberry reduces symptom severity and overall duration of illnesses caused by viruses, like influenza (the flu). However, more research is needed to confirm the benefits of elderberry.
Elderberry is available in pill, liquid, or gummy form. The elderberry fruit can also be used to make juice, syrups, jams, or fermented wine. Raw elderberries are toxic, so it’s important to cook them properly before consuming them.
A nutritious, balanced diet can help improve your immune system and lower your risk for illness. Many of the vitamins and minerals listed above can also be found in food.
Food sources of vitamin D include fatty fish, beef liver, egg yolks, cheese, and fortified foods, like milk and breakfast cereal. Zinc can be found in animal products, fish, beans, nuts, whole grains, and dairy products. Food sources of vitamin C include citrus fruits, potatoes, tomatoes, broccoli, and other vegetables.
