Vitamin and mineral complexes in winter. What vitamins should you definitely take in winter? What vitamins to take in winter for immunity?

What vitamins are needed in winter period

To figure out what vitamins are needed in winter, you should analyze the state of the body and determine what problems are bothering you. For example, a lethargic state, increased susceptibility to disease, bleeding gums, dull hair and bruised skin indicate a lack of vitamin C.

Bad condition hair and nails indicates a deficiency of vitamin B, as well as magnesium and iron. Eye fatigue increased sensitivity skin, cracks, dryness, calluses signal that it is necessary to replenish vitamin A reserves.

Symptoms of B vitamin deficiency are:

• puffiness();
• cracks and sores near the mouth and on the lips, dryness ();
• peeling, skin rashes ();
• hair fragility and pallor (B12 and);
• nausea;
• general weakness;
• insomnia;
• poor appetite;
• headache;
• heaviness in the legs.

If we talk about what vitamins are missing in winter, we should mention vitamin D. There is not enough of it in the body if you are irritated, suffer from sweating, feel weak and have joint pain. Vitamin E deficiency can be identified by dark circles under the eyes and bleeding gums.

Vitamins in food

Balanced diet very important for the winter period. Along with the products, the body receives the necessary nutrients. If you stick to the principles healthy eating, then the question will not arise where to find vitamins in winter. There are products that contain greatest number certain vitamins. When compiling a diet, it is necessary to take into account what substances the body lacks and eat more products With the necessary vitamin.

Cook better method baking, stewing, boiling or steaming. This way she will save the greatest amount useful substances. It is advisable to eat vegetables and fruits more often fresh.

An important question is also which vitamins are best for adults to take for immunity. To improve the body's resistance to negative factors external environment, you need to take enough vitamin C, which supports immune system body. It is also worth replenishing vitamins A, B and E.

Vitamin supplements

It is worth carefully monitoring your diet and including in your diet foods that you need to eat in winter. But sometimes food does not provide the body with enough vitamins. In such cases, you should pay attention to vitamin preparations. In winter, the lack of nutrients is felt especially acutely, so it is worth taking a course of vitamin supplements, which can be found in the pharmacy a large number of. A pharmacist will help you choose the best vitamins.

What vitamins should I take in winter? Among vitamin preparations that are available in abundance on pharmacy shelves include:

• Aevit (replenishes vitamins A, E, improves immunity, improves function nervous system, good for the skin).
• Ascorbic acid (saturates the body with vitamin C).
• Vitrum (contains vitamins A, C, E, B1, B2, B12, B6, considered good remedy to combat vitamin deficiency, improves immunity).
• Multitabs (increases immunity, helps fight stress and mood swings, suitable for those who work a lot).
• Complivit (contains vitamin B12, helps cope with digestive problems, has a balanced composition, so it is suitable for almost everyone).
• Centrum (contains a large amount of vitamins and minerals, helps fight vitamin deficiency, take 1 tablet per day).

In some cases, vitamins for the winter can be administered intramuscularly. This mainly applies to B vitamins. This is done not only to compensate for vitamin deficiency, but also for medicinal or for cosmetic purposes. Before injecting, you must consult your doctor. If you are prescribed several vitamins at once, then inject them separately, one type per day. If you inject yourself, then follow the instructions and recommendations of the doctor, and also do not forget about all safety measures.

Additional sources of vitamins in winter

You can get the vitamins you need in winter from drinks you prepare yourself. Fruit drinks will help replenish your supply of vitamins. To prepare them, it is good to use:

• cranberries;
• honeysuckle;
• lingonberries;
• rowan;
• currants;
• rose hip.

Will be useful herbal teas. At the pharmacy you can buy syrups that will help you survive the winter without lack of vitamins. Rosehip syrup, echinacea or lemongrass will help strengthen the immune system and relieve fatigue. You can drink these syrups to strengthen your immune system in the fall. winter time.

Rosehip contains a large amount of vitamin C. In addition, it contains vitamins E, B, K and P. You can prepare a rosehip drink yourself. For this you will need half a glass dried berries rosehip. They are washed, placed in a thermos and filled with 1 liter of boiling water. It is better to prepare the drink in the evening so that it infuses overnight. In the morning, drink the prepared drink on an empty stomach.

For skin, hair and nails in winter conditions, in addition to the vitamin preparations taken, it is necessary to select quality shampoos and creams containing vitamins A, B, E, C. Vitamin A prevents skin aging. Vitamin B improves the condition of the skin, vitamin E softens and promotes its restoration. Thanks to vitamin C, the skin takes on a fresh and healthy appearance. Having selected care products with essential vitamins and by eating right, you can significantly improve your skin condition over time.

In winter, you may experience a general weakening of the body and decreased immunity. To pick up necessary complex useful substances, you need to find out which vitamins are best to take in winter. By analyzing your condition and symptoms, you can determine what useful substance your body lacks. If the diet does not give required quantity nutrients, take vitamin supplements. It is better to take vitamins after consulting a doctor. The video below will tell you how to prepare berries for the winter that will become good source vitamins

With the onset of the cold season, our body needs more than ever additional vitamins and microelements. Especially for you, the editors of the site have compiled a list of vitamin complexes that you can drink without a doctor’s prescription. Read more about each in our material!

To begin with, it is worth noting that in the fall we experience a deficiency of vitamins, which we get from the warm season. fresh fruit and vegetables.

On this topic

To prevent hypovitaminosis - a state of acute lack of vitamins, you can resort to the help of vitamin complexes. Although we have collected mostly harmless drugs in our selection, before running to the pharmacy for them, we advise you to take a blood test to check the content of vitamins and macro- and microelements. This is the only way you can target the problem, instead of drinking too much vitamin complexes that don't suit you. First, let's look at what vitamins you can find in pharmacies.

The first group of such over-the-counter drugs are multivitamin complexes, which contain countless different microelements. Their main drawback is the balance and dosage of each active ingredients. Taking such multivitamin complexes without a doctor's prescription can lead to an excess of one or another vitamin in the body, which will negatively affect liver function. This is exactly the case when a lack is better than an excess.

The second alternative is highly targeted vitamin complexes consisting of 1-3 vitamins. Such drugs have an undeniable advantage: they provide a targeted blow to a specific problem, do not contain extra vitamins, but only 2 or 3, the effectiveness of which increases significantly with team work. There are also some downsides: only a few of these complexes can be drunk without a doctor’s prescription, since the concentration of active microelements is much higher than in the case of multivitamin complexes of five or more vitamins, which means the load on the liver is higher.

Magnesium + B6

This vitamin complex is especially popular in the autumn season: magnesium has a calming effect on the nervous system, reduces anxiety and even helps fight nervous tremors. Vitamin B6, in turn, improves sensitivity nerve endings to magnesium and improves the absorption of this trace element. Bottom line: you can take a monthly course of one tablet a day for peace of mind.

Selenium + zinc + magnesium

Shiny hair healthy skin and strong nails are the dream of every girl. Unfortunately, in winter their condition noticeably worsens due to vitamin deficiency. Solving this problem is not difficult, the main thing is to choose the right and effective assistants. A triad of microelements - selenium, zinc and magnesium - can support your beauty. ABOUT magical properties We have already told you in detail about magnesium in the previous paragraph. Zinc helps keep you healthy and beautiful skin, and for people suffering from acne, zinc is the most the right remedy which will help improve the condition of the epidermis. Selenium supports immunity and improves functioning reproductive system, including helping to balance hormonal levels.

D3 + calcium

It is not surprising that in winter we experience a lack of vitamin D due to cloudy cold weather. Fortunately, replenishing supplies of this is extremely important microelement It is also possible with the help of special complexes. One of the most popular is D3 + calcium: in addition to a dose of the “sunshine” vitamin, the composition also contains a microelement important for the health of bones, nails and hair. These two components work perfectly in tandem: they improve the mineralization of teeth, bones and are beneficial for connective tissues.

Drinkable collagen

Drinkable collagen is an absolute innovation in vitamin supplements. There are now quite a lot of beauty complexes on the market, to which pharmacists add collagen and hyaluronic acid. Alas, for the most part this is just a marketing ploy, and you need to look for other products on the shelves: complete liquid drinking collagen with low molecular weight, preferably marine, as it is absorbed much better in the intestines. Drinking collagen OM-X plus from Dr.OHHIRA is an excellent candidate: in addition to marine collagen and hyaluronic acid, it also contains vitamin C, coenzyme Q10, blueberry juice and lactic acid bacteria. You can drink it without a doctor's prescription at any age.

Dullness, dampness, lack sunlight and getting up early is bad for the body as it prepares to go into hibernation, so it needs additional support. Laziness, apathy, and unwillingness to do anything appear. All this combined with weather conditions leads to weakened immunity and frequent illnesses, undermining general state, reducing performance and worsening appearance (dryness, tightness, peeling, redness of the skin). This is a message from the body about a lack of vitamins. The situation is aggravated by the fact that a lack of nutrients in the diet leads to overeating, hence the fight against overweight in the spring.

Not everyone has the opportunity to go to warmer climes and eat fresh fruits and vegetables in order to get the entire daily requirement of microelements from food. To stay in line, have wellness and not to be “horrified” at the end of winter by your own reflection in the mirror, doctors recommend using supporting complexes and various supplements to boost immunity during the cold season. Below is the TOP 5 the best vitamins. The rating is based on customer reviews, which will help form an objective idea of ​​​​multivitamin complexes.

There are contraindications. Consult your doctor.

TOP 5 best vitamins to take in winter

5 Aevit

Affordable price
Country Russia
Average price: 73 rub.
Rating (2019): 4.6

Gelatin elastic capsules resembling appearance fish oil are probably a childhood memory. Their main components are fat soluble vitamins A and E, so medicinal drug used to solve various problems. It will work both outside and inside. For achievement greatest effect It is recommended to take Aevit in courses a couple of times a year.

Judging by customer reviews, the capsule can be pierced, the contents squeezed out and applied to the problem area of ​​the face or body. In addition, many actively use these multivitamins as a cosmetic supplement, mixing a couple of drops into a face cream, mask or other care product. Girls note that the condition of the skin noticeably improves, the complexion becomes smoother, the pores narrow, and the amount of inflammation decreases. Also, the drug improves the condition of hair and nails. You just need to rub in the contents of the capsule and leave for a while. Dull hair becomes shiny and silky, nails become strong.

4 Alphabet Classic

A unique combination of nutrients
Country Russia
Average price: 296 rub.
Rating (2019): 4.7

Three tablets different color With pleasant taste- the best thing you can think of for cold winter. Each contains the maximum combination of substances necessary for daily norm person. The first (white) tablet includes iron and vitamin B1, which are involved in the process of formation and maturation of blood and maintaining normal hemoglobin. The second (blue) – contains antioxidants that protect the human body from harmful influences free radicals. They are easily formed during smoking, stress and various diseases. The third (pink) tablet combines retinol, biotin, vitamin D3 and calcium to help strengthen teeth and improve hair and nail structure.

The complex is perfect for anyone who does not forget to take tablets 3 times a day. It is also convenient because it can be supplemented with vitamins and microelements, selected individually. It is recommended to “assemble” a kind of “mosaic” only on the recommendation of a doctor.

3 Complivit

Excellent value for money and quality
Country Russia
Average price: 165 rub.
Rating (2019): 4.8

Perhaps, best combination price and quality this complex from a domestic manufacturer has. It is more adapted to the average diet than others Russian consumer, so don’t doubt the set necessary substances. Complivit can be taken all year round thanks to the perfectly selected composition and separate granulation technology. It ensures maximum compatibility of the components contained in one tablet.

Judging by customer reviews, a noticeable improvement in well-being occurs a week after starting treatment. Complivit is also suitable for those who have already undergone colds and tries to return to the usual rhythm of life. The manufacturer does not recommend drinking it to pregnant women and the elderly, because for this category of citizens a line of special complexes has been developed that best meet their needs.

2 Vitrum

Most Popular Product
Country: USA
Average price: 600 rub.
Rating (2019): 4.9

The most popular vitamin and mineral complex on Russian market. Thanks to its composition, the product is universal. It will help you easily maintain your immune system at any time of the year, not just in winter. Suitable for those who experience severe mental and physical stress. Contains 13 vitamins and 17 minerals. Among them: retinol, ascorbic acid, riboflavin, biotin, folic acid, – providing positive effect on the body.

Doctors recommend it for adults, 1 tablet daily. You should not use Vitrum in combination with vitamins A and D (as well as drugs containing them) due to possible overdose. The manufacturer produces large packages, so you can safely drink the course with the whole family.

1 Multi-tabs Immuno Plus

Better efficiency
Country: Denmark
Average price: 867 rub.
Rating (2019): 5.0

It has long been known that the vast majority of cells responsible for the state of immunity are located in the human intestine. Irregular meals and stress, first of all, negatively affect it, and, consequently, on general health. Microflora gastrointestinal tract needs continuous protection. The vitamin complex contains a probiotic that helps normalize it and maintain it in excellent condition.

The drug contains a set of antioxidants that have a positive effect on metabolism and the nervous system. Reviews indicate that when taken, the well-being and condition of the skin improves. Overall, this is the best complex for maintaining immunity in winter, when, due to a lack of vegetable fiber in the diet, consumption of heavy and fatty foods, problems with the gastrointestinal tract begin.

Winter is a time when there is practically no sun outside, and the sky is mostly gray and heavy clouds. And everyone is in the same mood: they want to wrap themselves in a blanket and sleep. Because fresh vegetables and fruits are quite difficult to find at this time, then there is a lack of vitamins. And because of this, health problems may occur. For example, a lack of vitamins in the winter season becomes the reason that a person begins to overeat. After all, the body tries to collect the substances it needs even from “empty” food. From here depression develops, and melancholy intensifies even more. Although the solution is quite simple: just add it to your diet necessary elements. The main thing is to know which ones. AiF.ru found out what exactly our body lacks in winter.

What does a lack of vitamins lead to?

A lack of vitamins has a very significant effect on a person’s appearance and health. So, if there is a significant deficiency of them, the hair loses its shine and becomes lifeless, nails break and peel, the skin becomes increased dryness, redness and pimples appear on it. In addition, in this case, the skin takes on an earthy tint, becomes flabby and saggy. And against the background of winter vitamin deficiency, vision deterioration develops, dark circles under the eyes and redness. If there is a lack of calcium in the body, then over time the bones will begin to suffer: they will become excessively brittle.

What should you take in winter?

In winter it is difficult to do without vitamin A; it is vital in cold weather. In addition to supporting vision, it also has anti-inflammatory properties, thereby increasing the body's resistance to viruses and bacteria. A sufficient amount of vitamin A provides increased immunity, normalizes a person’s general condition and allows him to remain active. If you eat tomatoes, apricots, buckwheat, meat, dairy products and eggs, then it will be possible to note that the condition of the skin has improved. This simple method will also protect the liver.

A lack of vitamin A will be indicated by signs such as sleep disturbances, seizures, muscle spasms and enlarged pupils.

Another important winter element is vitamin C, a traditional immune stimulant. If there is not enough of it in the body, a person develops drowsiness and experiences a loss of strength and immunity. Due to a lack of vitamin C, constant feeling fatigue, lethargy, depressive state, joint pain and even bleeding gums.

You can compensate for the deficiency of this vitamin by consuming black currant, cabbage, rosehip and lemon.

Not enough in winter to the human body and vitamin D. But without it, the absorption of calcium and phosphorus by the intestines is disrupted. In addition, it is responsible for the strength of bones and teeth. Moreover, in the cold season, people especially urgently need it, because... sunny days noticeably less than in summer.

To correct the situation, you should supplement your diet fatty varieties fish, eggs, butter and vegetable oils, seafood, dairy products.

The beauty vitamin, scientifically called vitamin E, is needed by the body to fight stress. It helps oxygenate the brain and provides a clear mind and nerves of steel. At the same time he is quite large quantities found in broccoli, eggs, carrots, spinach, liver.

B vitamins cannot be ignored in winter. They help normalize carbohydrate metabolism, help bring the nervous system in order and help avoid depression. Very important group B has a beneficial effect on the nervous system, preventing disturbances in its functioning and protecting the body from premature aging.

A lack of these vitamins can be recognized by deteriorating skin condition, watery eyes, and cracked lips. To correct the situation, you should eat buckwheat, peas, nuts, beets, and liver.

In winter, you should also replenish your supply of an antioxidant such as vitamin P. It helps strengthen the walls of blood vessels, which improves blood circulation and protects the heart. The source of such a substance will be cabbage, rose hips, grapes, etc.

Doctors also advise using industrial vitamin complexes, which will provide the required level. useful microelements in the blood and fill the body with the energy it needs.

Vitamins- like regulators on the way to assimilate nutrients. They speed and direct metabolic processes. For example, if you ate a piece of chocolate, glucose entered your body. If there is enough vitamin B1 in it, then its combustion will occur and energy will be released. As a result, you will feel cheerful and energized. But if the body lacks this vitamin, then glucose will turn into fat. The situation is similar in the absence of other vitamins. That is why it is so important to have them in the diet all year round. And if in the summer they ask to be put into your mouth in the form juicy apples, delicious watermelons, aromatic peaches and other fruits, it is more difficult to obtain useful substances in winter. It is their deficiency that in most cases explains weakness, fatigue, and a tendency to disease. To prevent the symptoms of vitamin deficiency from affecting you, adjust your diet for the winter.

Partially useful substances are stored by the body in reserve. For example, fat-soluble vitamins - A, D, E. He himself can synthesize some of them in small quantities. Liver cells produce vitamin B-12, some of the vitamins are synthesized in the intestines. But most enter the body only with food. First of all, this is vitamin C. In winter, it is especially lacking. Therefore, actively lean on citrus fruits and red peppers. There is a lot of this element in . By the way, it also contains substances that are beneficial for the intestinal microflora. In winter, there is also a deficiency of B vitamins, especially among those who abuse sweets or refined foods. The amount of vitamin D, which is synthesized by the skin under the influence of sunlight in summer, decreases. You can replenish your reserves of these vitamins from animal products - meat, liver, eggs.

The body reacts sensitively to a lack of nutrients and immediately sends an SOS signal. For example, without vitamin E, the skin becomes dry, with a lack of B-2, cracks appear in the corners of the lips, a lack of vitamin A leads to roughening of the skin, a deficiency of vitamin C leads to weakness and bleeding gums. Agree, there is no point in bringing yourself to such a state if you can do everything just diversify the menu. Introduce beets into your diet (both boiled and raw), carrots, cauliflower, broccoli, greens, olive and vegetable oil, nuts. Use regularly dairy products, seafood, various types porridge. Treat yourself to nutritious vegetable fresh juices. Reduce the amount of baked goods, pasta, and sweets. And don’t get carried away with diets - they further reduce the amount of vitamins in your diet. Take a complex of vitamins and minerals for several months. Choose the one that contains the daily norm of substances necessary for the body. This is definitely worth doing if you are fasting. In this case, also make sure that plant food was varied.

Winter period is fraught not only with a lack of vitamins, but also extra pounds. Weight gain occurs due to changes in metabolism. Previously, there were no heating devices, and in order to stay warm, the body learned to release more energy in winter. When you sit near the radiator and wrap yourself in warm clothes, calories are not consumed, but stored as fat. Spices will help activate their combustion. For example, chili pepper increases metabolism by 50 percent. Also regularly replenish your body's water reserves, although in winter you want to drink less than in summer. Water helps remove toxins. Daily norm liquids - 1.5-2 l. No matter how much you want to hibernate, remember physical activity. Do exercises regularly and walk in the fresh air.