Your body can use these extra vitamins during the winter months

In the cold winter months, we can give ourselves a little extra attention, because a winter dip is lurking. One of the ways to take good care of yourself is by taking a good amount of vitamins. But which vitamins are best to use in winter?

Your body needs a number of vitamins extra in the winter months, for example because your body does not produce them in the dark months or because you are more susceptible to flu. By taking these vitamins extra, you ensure that your body continues to work optimally.

Dietary supplements

It is important to know that in principle you do not need to take food supplements if you eat and live healthily, but food supplements can be a good supplement to your diet. Make sure you also continue to eat enough fruit and vegetables and keep moving enough. Consult your doctor if you want to take supplements so that you don’t take in too many vitamins, because that’s not healthy.

Vitamin A

It is important to get enough vitamin A during the winter months because this vitamin ensures that your immune system works properly and maintains normal skin and mucous membranes. You can get vitamin A by eating foods such as liver, milk, yogurt, cheese, carrots, broccoli, spinach, tomatoes, apricots and mangoes.

Vitamin B

It is often said that you need extra vitamin B12 in winter, but in fact all B vitamins are important. For example, some vitamins are good for your energy metabolism, and other B vitamins help the immune system to function. You can get the vitamins through supplements, but it also helps to eat some extra salmon, leafy greens, eggs, dairy products or legumes.

Vitamin C

Vitamin C is known to increase your resistance, which of course is good for fighting colds and flu. You also need the vitamin for the formation of connective tissue and the absorption of iron. It is also good for your skin and prevents premature aging of the skin. And it’s not wrong at all, especially in winter, when your skin has to endure a lot due to the cold weather. You get vitamin C by eating enough fruit (such as kiwi, berries and strawberries), vegetables (such as red pepper and cabbage) and potatoes.

Also read: These symptoms may indicate a vitamin A deficiency

D vitamin

During the summer months, your body gets a lot of vitamin D because it is exposed to sunlight. Unfortunately, it’s darker in the Netherlands in winter, which means your body can produce less vitamin D. But even in the winter months, it is still important that you get enough of this vitamin. Vitamin D is important for the function of your immune system. To help your body, you can take supplements that contain vitamin D, and you can get it by eating foods rich in the vitamin. Think fatty fish, cheese and butter.


Some people tend to catch colds quickly. In that case, it is good to get enough zinc. Zinc boosts your immune system, stabilizes your blood sugar and supports the health of your skin, heart and eyes. Be careful not to take too much zinc because it is bad for you. Therefore, let your doctor advise you when taking these supplements.


Last but not least is the mineral magnesium. This mineral is important for your bones, teeth and your energy metabolism. Magnesium also affects your psyche. For some, the transition from summer to winter months is very difficult, which can show in a winter dip. If you don’t get enough magnesium, a winter dip can be extra intense. Swallowing or applying magnesium may help. Magnesium is found naturally in nuts and seeds, legumes, tofu, avocado, green leafy vegetables, bananas and rice.

Source: Women’s Health, HP De Tijd, Nutrition Center
Photo: Getty Images

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