Throughout the year, you may find yourself wanting a little extra nutrition boost. For that, many turn to supplements to fill any gaps in their diet. It’s a simple, effective way to make sure you’re getting all of the micronutrients you need to stay in top shape and feel good year-round.
But instead of just popping any supplements in sight or keeping your stack the same all year, you may want to think about selecting those listed below during the spring, summer, fall, and winter. They can help you avoid deficiencies and maintain your energy levels no matter the season.
You’ll notice there are more suggestions for the wintertime — this is simply because you’re most susceptible to illnesses during that time, so you need to take more precautions to ensure you don’t fall ill.
Before choosing any supplement, always consult with your health professional and let them know about other medications and supplements you are taking.
Probiotics: There are 100 trillion live microorganisms that help promote normal gut function, protect the body from infection, and help regulate the immune system. With the cold weather coming in and the rise of the flu, colds, and other cold-season illnesses, it’s important to keep your gut in tip top shape.
You can certainly increase foods with probiotics, including yogurt with live and active cultures, kimchi, kefir, and sauerkraut. However, you can also take a probiotic supplement with live cultures.
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Supplements to Take in the Winter
Vitamin C: This powerful antioxidant is involved in collagen formation, iron absorption, and immune health. Antioxidants help protect cells and fight inflammation. Healthy adults require 60 milligrams of vitamin C daily.
Although many folks believe that vitamin C can fight the common cold, more recent research has shown that the antioxidants in vitamin C can help fight inflammation and possibly shorten the duration of an illness when taken during the onset of symptoms. So, if you feel a cold is coming on, that would be the perfect time to start taking some vitamin C.
A word of caution: There is such a thing as taking too much vitamin C, with the maximum limit being 1,800 milligrams per day. More than that can lead to upset stomach, nausea, and diarrhea.
Vitamin D: Also called the “sunshine vitamin,” vitamin D isn’t found in many foods. It can be found in fortified milk and dairy foods, egg yolks, cod liver oil, and salmon with soft bones.
If you live in a place that’s often rainy or cold and you can’t get outside much, then you may want to consult your doctor about your vitamin D levels. A quick blood test can determine if you’re deficient, which is resolved by taking a supplement.
Omega-3s: If you don’t eat fatty fish like salmon and tuna in the winter, you may be missing out on your omega-3 fats—specifically EPA and DHA. Both are fatty acids found naturally in marine sources and have been shown to protect your heart. In addition, evidence also supports the role of EPA and DHA in brain and eye health. The recommendation is 500 mg per day for healthy adults to help lower risk of coronary heart disease.
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Spring
Curcumin: Found naturally in turmeric, you can find curcumin added to many foods and drinks and in supplement form.
It’s believed to have potent antioxidant properties that help protect cells and fight inflammation. In addition, there is some evidence that it could help minimize the swelling and irritation caused by allergies, especially those associated with the nose.
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Summer
Whey Protein: If you’re working out during the summer, make sure you’re taking in enough protein, especially after an intense workout. Whey protein powder releases amino acids to the muscles and is digested rather quickly.
It’s also one of the most concentrated sources of the amino acid leucine, responsible for building muscle. That is why research suggests that whey protein should be consumed right after an intense workout.
