Best vitamins: The essential vitamins you need to take this winter according to expert

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Winter brings with it the increased threat of the common cold, low energies and mood. Fortunately, there are many supplements that can be used to support a healthy immune system. Michael Stewart, Registered Nutritionist at Get A Drip spoke exclusively with to share his top tips for helping to boost your immune system as we transition into the colder months, through identifying the top five vitamins to take in order to boost your health.

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According to Stewart, the top five supplements to take for winter include:

  • Vitamin A
  • Vitamin D
  • Vitamin C
  • Cod liver oil
  • Probiotic.

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Advice on vitamin D from Public Health England (PHE), says that adults and children over the age of one should have 10 micrograms (mcg) of vitamin D every day, which equates to 400IU.

Some studies suggest that a higher daily intake of 25–100 mcg or 1000 – 4000 IU is needed to maintain optimal blood levels.

Adults (19-64 years) need 40mg of vitamin C a day.

It’s important to note that vitamin C can’t be stored in the body so it is needed as part of your daily diet.


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“Vitamins A, D and C are all vital to a healthy immune system, with powerful anti-viral properties, giving you the best chance at not catching a cold or the flu,” said Mr Stewart.

He continues: “If you do get sick, they’ll help you recover more quickly and reduce your symptoms with their anti-inflammatory properties.

“Vitamin C is a great antihistamine for winter allergies too.

“They are also all important for regulating neurotransmitters like serotonin and dopamine, key players in Seasonal Afflicted Disorder (SAD), AKA the Winter Blues.

“Low levels are commonly associated with depression, so getting enough of each will help keep you happier during the gloomy winter days and nights.“

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Cod liver Oil contains the Essential Fatty Acids DHA and EPA , as well as a little vitamin A.

“These fats are also involved in maintaining a strong immune system, a healthy, happy brain, and alongside Vitamin C, are especially important for keeping your skin strong, preventing it from drying out easily in cold, windy, winter weather.

“Finally, a good probiotic can work wonders in winter.

“Since over 70 percent of your immune system lives in your gut and the bacteria living there directly influence how well it functions, keeping a healthy balance of bacteria is definitely on my list.”

Vitamin deficiency anaemia develops when your body has a shortage of the vitamins needed to produce enough healthy red blood cells.

Red blood cells carry oxygen from your lungs throughout your body.

If your diet is lacking in certain vitamins, vitamin deficiency anaemia can develop.

Symptoms warning you are deficient include:

  • Fatigue
  • Low mood
  • Depression
  • Getting sick often
  • Poor skin.

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