As the colder seasons settle in and temperatures drop, the winter months often bring about various challenges to maintaining optimal health.
The combination of chilly weather, reduced sunlight exposure, and the prevalence of seasonal illnesses can impact our well-being in many ways. In light of these factors, many people explore supplements as a proactive approach to fortify their immune systems and sustain overall vitality.
There are some well-known supplements for boosting immunity, and we also wanted to share some of SNI staff’s personal habits regarding supplements.
HERE ARE SOME SUPPLEMENTS THAT ARE COMMONLY CONSIDERED DURING THE WINTER MONTHS:
Vitamin D is essential for bone health and immune function. During the winter months, there may be inadequate sunlight exposure to support natural synthesis of Vitamin D.
Recommended intake: In the US and Canada, the RDI (recommended daily intake) of Vitamin D is 20 mcg (800 IU).
Vitamin C is known for its immune-boosting properties. It may help reduce the duration and severity of colds.
Recommended intake:In the US and Canada, the RDI (recommended daily intake) of Vitamin C is 90 mg.
Zinc is important for immune function and wound healing.
Recommended intake: In the US and Canada, the RDI (recommended daily intake) is 11 mg.
Omega-3s (DHA) have anti-inflammatory properties and support cardiovascular health.
Recommended intake: The American Heart Association recommends at least two servings of fatty fish per week or omega-3 supplements.
Elderberry (Sambucus) has been used traditionally to reduce the severity and duration of cold and flu symptoms.
Recommended intake: Follow the dosage instructions on the product.
Magnesium is involved in over 300 enzymatic reactions in the body, and it may help with stress management and sleep.
Recommended intake: In the US and Canada, the RDI (recommended daily intake) is 420 mg.
Vitamin A is essential for maintaining the health of your skin and mucous membranes, which are important barriers to infection.
Recommended intake: In the US and Canada, the RDI (recommended daily intake) is 900 mcg RAE.
Remember, a well-balanced diet with a variety of nutrient-rich foods is the foundation for good health.
Supplements should not be a substitute for a healthy diet but can be used to fill in nutritional gaps. Always consult with a healthcare professional before adding new supplements to your routine, as excessive intake of certain vitamins and minerals can have adverse effects.
WHAT ARE SOME OF THE SNI STAFF TAKING DURING WINTER MONTHS?
Bernie Desgagnes, President and CEO
I take 4000 IU of vitamin D plus 1000 mg of vitamin C, and 4,500 mg (raw herb) Black Elderberry every day during the winter months.
Maira Medellin, Associate Director, Regulatory Affairs & Quality Assurance
I like herbal supplements to help boost my immunity over the winter. I use products that have Verbascum thapsus (Mullein) to help relieve chest congestion and Echinacea to support the immune system as a preventative measure against colds.
Leanne Lutomsky, Director, Client Optimization
Most days I take 4000 IU of vitamin D, 1000 mg vitamin C, 25mg of zinc and then Lion’s mane extract for a bit more focus!
Lindsei Sarna, Associate Director, Quality Assurance
For winter I up my intake of foods which are naturally rich in vitamin C, D, E, and zinc. I also take 1000 IU of Vitamin D daily and drink herbal teas - Reishi tea to support my immunity and echinacea tea at the first sign of any cold or flu symptoms.
Alexis Goosen, Graphic Designer
Magnesium and vitamin C daily, as well as a generous scoop of pre-workout before my evening gym sesh. It can be easy to be sedentary during the winter months, so I sometimes need that extra little push to get out, be active, and continue achieving my fitness goals. Afterwards I like to unwind with an adaptogenic beverage containing ashwagandha for a nice calming end to the day.
What supplements are you taking this winter? Let us know in the comments!
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