Vitamin warning: Take THESE three supplements in winter to avoid becoming deficient

Vitamins - along with minerals - are nutrients your body needs in small amounts to function properly.

According to the NHS, most people should be able to get all the nutrients they need from a healthy, balanced diet.

However, during winter, people may be at risk of deficiency from particular vitamins due to the change in weather.

Additionally, topping up on particular vitamins could also help protect against cold weather-related conditions.

Here are the three key vitamins to ensure you’re getting enough of.

Vitamin D

This is one of the main nutrients people can become deficient in during autumn and winter.

A lack of sunlight - the most efficient source of vitamin D - means levels can drop, causing symptoms of muscle weakness, unexplained fatigue and difficulty thinking clearly.

In the long-term this could lead to bone pain and a condition called osteomalacia in adults. 

While oily fish, egg yolks and red meat are all sources, it is not possible to get enough from food alone. 

It is recommended all adults take a 10mcg supplement of vitamin D every day, and particularly between October and early March.

Vitamin C

It has long been thought to prevent a cold, however 2010 research found that taking vitamin C everyday did not reduce a person’s risk of getting one.

What the vitamin can do, though, is lower severity of symptoms and shorten a cold’s duration.

This is particularly important during winter when there is a spike in people suffering a cold.

Getting enough also helps protect cells and keeps them healthy, maintain healthy skin, blood vessels, bones and cartilage, and helps with wound healing.

Being deficient can also lead to scurvy - a rare conditions which can cause joint pain, tiredness, red dots on the skin, and bleeding of the gums.

Good sources include oranges, red and green peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes.

Between the ages of 19 and 64 you need 40mg a day.

Vitamin B

There are eight B vitamins - including B1, B2, B3, B5, B6, B7, B9 and B12 - and they crucial for helping our body function.

However, the role of vitamin B12 in particular, could help us during the colder months.

Vitamin B12, which can be found in meat, milk and cheese, is needed for making red blood cells and nerves.

It has been shown to help those suffering from feelings of anxiety or depression. 

This is particular important during winter when people are more at risk of feelings of depression, winter blues or seasonal affective disorder (SAD).



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