As the days get shorter and the temperatures drop, it’s not just your wardrobe that needs an upgrade – your nutrition might, too. While winter brings cosy evenings and warm drinks, it can also lead to deficiencies in key nutrients like Vitamin D and Zinc. These are two powerhouses for immunity, mood, and overall health. However, during winter, many people fall short of maintaining optimal levels.
Below we’ve laid out why these nutrients are particularly important in the colder months, whether you can get enough from your diet alone, and what to consider when supplementation becomes necessary.
Vitamin D: The Sunshine Vitamin in Short Supply
Winter’s lack of sunlight is more than just a mood killer – it directly impacts Vitamin D synthesis. Vitamin D, which is produced when our skin is exposed to UV rays, plays a pivotal role in bone health, immune function, and even mood regulation. In fact, it’s so essential that low levels have been linked to Seasonal Affective Disorder (SAD). SAD is a type of depression more prevalent in winter months.
Why You Need It:
- Immune System Support: Vitamin D boosts the pathogen-fighting effects of monocytes and macrophages – white blood cells that are critical in immune defence.
- Bone Health: It enhances calcium absorption, helping to maintain strong bones and teeth.
- Mood Regulation: There is some evidence that sufficient levels of Vitamin D contribute to brain health and help manage depression and anxiety. Further studies are needed to explore this further.
By late winter, 40% of people in the UK are Vitamin D deficient due to limited sunlight exposure. This means having vitamin D levels below the recommended range of 50 nmol/L (20 ng/mL). In areas farther from the equator, producing enough Vitamin D from sunlight alone is almost impossible.
Can You Get Enough From Diet?
While a few foods naturally contain Vitamin D, relying solely on diet can be tricky. Fatty fish like salmon, mackerel, and sardines are among the best sources. Egg yolks and fortified foods (such as milk and cereals) offer modest amounts, but one serving of salmon only provides around 14.25 micrograms – far from the recommended daily intake of 15 – 20 micrograms for most adults.
The takeaway? Even if you’re eating well, you’ll likely need to supplement in winter. The UK government recommends a daily supplement of 10 micrograms of Vitamin D during the colder months.
Zinc: The Immune Booster You Don’t Want to Forget
Zinc is another unsung hero of winter nutrition. Though it’s often overshadowed by Vitamin C, Zinc is arguably just as crucial for maintaining a robust immune system. It’s involved in everything from DNA synthesis to cell growth and is critical for activating T-cells, the immune system’s front-line defence against infections.
Why You Need It:
- Immunity: Zinc plays a key role in both the innate and adaptive immune systems. It helps in the development of immune cells and acts as a cofactor for over 300 enzymes that regulate various bodily functions.
- Wound Healing: It supports skin integrity and repair, which is crucial when battling dry winter skin or recovering from injury.
- Inflammation Control: Zinc’s anti-inflammatory properties can help mitigate chronic low-level inflammation often exacerbated in cold weather.
Studies have suggested that zinc supplementation reduces the duration and severity of common cold symptoms. It’s also essential for the elderly, as low zinc levels are associated with impaired immune function in older adults.
Can You Get Enough From Diet?
The good news is that zinc is found in a variety of foods, though its bioavailability can vary. Meat, shellfish (especially oysters), and dairy are excellent sources. However, vegetarians and vegans may find it a little harder and need to plan more carefully. Whilst it is possible to meet the requirements, zinc from plant-based sources like beans, nuts, and whole grains contains phytates that inhibit zinc absorption. Therefore, intake may need to be higher.Â
The recommended daily intake is 8 mg for women and 11 mg for men. But if your diet is plant-heavy, supplementation might be a wise choice.
Should You Supplement?
In general, obtaining these nutrients through your diet first off is optimal as they tend to be more bioavailable when compared to supplements.
However, if you live in a region with long, dark winters, Vitamin D supplementation is almost non-negotiable. Zinc can often be obtained through a varied diet, but those with a limited intake of zinc-rich foods should consider adding a zinc supplement.
Tips for Supplementing Smartly:
- Vitamin D: Look for Vitamin D3 (cholecalciferol) over D2, as it’s better absorbed. Aim for 10-25 micrograms daily during winter unless a blood test indicates a deficiency.
- Zinc: Opt for a daily intake of 10-15 mg through supplements if needed, but avoid excessive doses. Too much zinc can interfere with copper absorption and lead to other imbalances.
Key Takeaways:
- Both Vitamin D and Zinc are important for immunity and health during winter, with Vitamin D being particularly hard to maintain without sunlight.
- You can get Zinc from a varied diet, especially if it includes shellfish or meat, but supplementation may be necessary for those with plant-based diets.
- Supplementing Vitamin D is often necessary, even with a healthy diet, especially during the winter months.
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