Wellbeing Wednesday – Supplements
Our immune system is facing its most challenging time of year, so let’s help give it a little support this chilly season. Our Wellbeing Wednesday series is all about ensuring you’re looking after yourself (mentally and physically) and keeping well – our compilation of supplements for winter should be part of your routine to ensure just that.
Probably one of the most popular vitamins you’ll have heard of is vitamin C. Vit C is an essential vitamin with many benefits (who doesn’t like a nice all-in-one to make life easier?!). Water-soluble and found in many fruits and vegetables (such as oranges, strawberries, kiwi fruit, capsicum, broccoli, kale, and spinach), it’s an accessible and relatively cheap supplement to get your hands on. Most commonly, vitamin C is taken to boost immunity, however, this little vit has many other perks such as being a powerful antioxidant, helping to manage high blood pressure and being an iron deficiency preventative.
Feeling a bit tired? The darker days and lack of activity may be making you a little sluggish. Vitamin B12 helps turn the food you eat into energy. B12 helps to keep your body’s nerves and blood cells healthy and assists in preventing a type of anaemia (which can make you feel weak and tired).
You can find Vitamin B12 in a range of natural animal produce such as meat, fish and dairy products.
Iron is a vital mineral which is used to make haemoglobin (a protein in red blood cells that transports oxygen from your lungs to the organs and tissues within your body).
Your body’s red blood cells are unable to effectively carry oxygen to the body’s tissues without adequate levels of iron, which can lead to anaemia. People at risk of anaemia include pregnant women and those with an iron-poor diet. Seafood and red meat are the best sources of iron intake, meaning if you’re vegan or vegetarian, you’ll need to find alternatives to increase your intake. Some options include spinach, lentils, chickpeas, quinoa and broccoli.
Magnesium is one of the most abundant minerals in the human body that plays many vital roles in the health of your body and brain. One of magnesium’s key roles is acting as a helper molecule in the biochemical reactions (over 600!) performed by enzymes, including:
- Energy creation: helping convert food into energy
- Protein formation: helping create new proteins from amino acids
- Gene maintenance: helping create and repair DNA and RNA
- Muscle movements: part of the contraction and relaxation of muscles
- Nervous system regulation: helping regulate neurotransmitters (which send messages to your brain and nervous system)
Magnesium can be bought in supplement form (available at the supermarket, just like all these on our list) and can also be found in foods such as avocados, whole grains, nuts, bananas, tofu, fatty fish and best of all – dark chocolate.
Life hack = multi-vitamins!
If you’re wanting to tackle a few issues in one swoop, check out the large variety of multi-vitamins at your local supermarket or pharmacy. Many multi-vitamins are a mixture of minerals and supplements to target specific issues or more general wellness.
This article is not a replacement for professional help or guidance. If you or someone you know needs extra support, please contact/visit the links below or seek help from your GP or pharmacist:
Free call 0800 376 633 or free text 234
Free call 0800 111 757 or free text 4202
Free call or text 1737 to speak to a trained counsellor anytime.