2023-11-28 18:41:47
In winter the cold season starts and the immune system works at full speed. You can read regarding which vitamins can support the body here.
The body needs vitamins not only in winter, but every day. They are involved in numerous vital processes. Nevertheless, there are vitamins that can be helpful, especially in the cold season. You can read what they are here.
The body especially needs these vitamins in winter
There are a total of four fat-soluble and nine water-soluble vitamins. All of them should be consumed through food every day to provide the body with the nutrients it needs. Nevertheless, there are four vitamins that are particularly relevant in winter:
Vitamin D in winter: Why dietary supplements can be useful
Vitamin D is also known as the “sunshine vitamin” because it is produced by the body using UV rays. How many minutes or hours a day you have to spend in the sun to get enough vitamin D depends on many factors. Among other things, the time of year and day. In winter the sun in this country is not as intense as in summer. So you have to spend longer outside to get enough vitamin D. The Swiss Federal Office of Public Health provides guidance for light, medium-light and dark skin types. Here is the overview:
Light skin types:
Late morning
Midday
Afternoon
January and December
>4h 1.5 to 2.5 hours too little sun to produce enough vitamin D
February and November
2.5 to 3.5 hours 30 minutes to 1.5 hours 2 to 3 hours
Medium skin types:
Late morning
Midday
Afternoon
January and December
>5h 2 to 7 hours too little sun to produce enough vitamin D
February and November
3 to 5 hours 45 minutes to 2.5 hours too little sun to produce enough vitamin D
Dark skin types:
Late morning
Midday
Afternoon
January and December
>7h too little sun to produce enough vitamin D too little sun to produce enough vitamin D
February and November
4 to 8 hours 1.5 hours to 5 hours too little sun to produce enough vitamin D
As can be seen from the tables, it is difficult to get enough vitamin D daily in January and December, even for light skin types. According to the RKI, the body can draw on its vitamin D reserves in fat and muscle tissue in winter. However, it becomes problematic if these storage facilities are not sufficiently filled even in summer. There can be various reasons for this, as the weather also plays a major role in vitamin D production in summer. Illnesses such as gastrointestinal inflammation or certain medications can also make it difficult to absorb vitamin D.
If you would like to find out more regarding your vitamin D stores, you can have a blood test done by your doctor. However, the health insurance company will only cover the costs if there is a suspicion of a defect. A good vitamin D level is between 30 and 40 nanograms per milliliter. If you have less, you should consider supplementing vitamin D with tablets in winter. The sun vitamin is hardly contained in foods. Fatty fish and mushrooms, among other things, can contribute to a supply in winter.
Vitamin C in winter – does that make sense?
The most well-known vitamin is vitamin C. It protects cells from oxidative stress and supports the immune and nervous systems. It is always recommended to take vitamin C, especially in winter, as the vitamin is said to help with colds. Opinions on this point are divided among experts. The Cochrane research network evaluated 29 studies on the topic and came to the conclusion that long-term intake of vitamin C can shorten the duration of colds by eight percent in adults and by 14 percent in children. But the dosage is important: According to the DGE, the daily requirement for adults is 95 (women) and 110 (men) milligrams per day. This value can easily be achieved through foods containing vitamin C, such as peppers or broccoli. Although the body excretes excess vitamin C through urine, vitamin C poisoning can occur at very high doses.
Why vitamins A and E can be helpful in winter
Vitamin A and E are fat-soluble vitamins and can be stored by the body. Vitamin A is essential for the visual process, while vitamin E can protect cells from oxidative stress. In one Observational study from 2020 Researchers from England have found that people with a good intake of vitamin A and vitamin E are less likely to suffer from respiratory diseases. As Professor Caroline Stokes from the Humboldt University of Berlin tells us upon request, the study does not prove that vitamins A and E prevent respiratory diseases, but they are nevertheless associated with a lower risk of becoming ill. Especially in the cold season, it makes sense to ensure that you sufficiently cover your daily requirements for vitamins A and E through your diet. A food that provides the body with a particularly high amount of vitamin A is, for example, carrots.
What vitamins do children need in winter?
Children need the same vitamins as adults, although the daily requirement is of course much lower. In winter, parents should make sure that their children are getting enough B vitamins, as they support the immune system, among other things. Vitamin D is also particularly important for children because it is essential for bone growth. Whether an additional intake in winter makes sense should be discussed with your pediatrician.
Fatigue in winter: Can vitamins help?
Fatigue can have many reasons. Sometimes there is also a nutrient deficiency behind it. There are some vitamins that have been proven to help reduce fatigue. These are:
According to the Barmer health insurance company, the body produces more melatonin, especially in winter. The messenger substance is also known as the sleep hormone. While it helps us sleep, it can make you feel tired more quickly than usual in the winter.
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