The cold weather is here and it's probably going to stay for a while. Which means you should stock up on all the necessary supplements you need so you can stay healthy even when it gets ugly outside.

But it’s important to know: which supplements do you need specifically during the winter months? Below, we break down key products worth considering during the colder season.

Vitamin D: Essential for Immune Health and Mood in Winter

You've probably heard this one before. Our skin makes Vitamin D when exposed to UVB rays.Unfortunately, from October to March (especially in Canada) those rays are too weak to produce anything at all. Which means we need to get Vitamin D from different sources like food or supplements.

Vitamin D is also known for keeping your immune system strong and balanced, supporting your body's ability to fight off seasonal illnesses like cold and flu (which is especially bad this year!)

It may also help increase your mood and keep you feeling more positive.

Signs You May Be Low on Vitamin D

• Fatigue & Low Energy: Feeling tired, sluggish, or lacking get-up-and-go.
• Mood Changes: Depression, irritability, or a generally sour mood.
• Pale Skin: Can be a sign, especially in darker skin tones. 
• Frequent Illness: Getting sick more often (impaired immune function).

Top Food and Supplement Sources for Vitamin D

Best Vitamin D Foods:

• Fatty Fish (Salmon, Halibut, Mackerel)
• Tuna
• Eggs
• Mushrooms
• Plant-Based Milk
• Orange Juice

Best Vitamin D Supplements:

• Natural Factors SunVitamin D3
• Prairie Naturals Vitamin D3
• Pure Lab Vitamin D3
• Honibe Vitamin D3 Gummies
• Platinum Naturals Vitamin D3 Drops
  

Vitamin C: Supporting Immune Function During Cold and Flu Season

As an antioxidant, vitamin C supports the immune system by protecting cells from free radical damage, enhancing the body's natural defenses and by enhancing the function and production of white blood cells.

Vitamin C is also vital for collagen production, which maintains healthy skin and mucous membranes—the body's first line of defense against invaders.

Signs You May Be Low On Vitamin C

• Rough, Bumpy Skin - Vitamin C deficiency can cause the formation of small acne-like bumps on the arms, thighs or buttocks.
• Corkscrew-Shaped Body Hair - Abnormally bent, coiled or corkscrew-shaped body hairs are a hallmark sign of vitamin C deficiency.
• Fatigue and Poor Mood - Signs of fatigue and poor mood can appear even with low-to-normal levels of vitamin C, but they quickly turn around with adequate vitamin C intake.
• Bleeding Gums and Tooth Loss - Red, bleeding gums are a common sign of vitamin C deficiency.

Top Food and Supplement Sources for Vitamin C

Best Vitamin C Foods:

• Chili Peppers
• Kale
• Broccoli
• Strawberries
• Oranges

Best Vitamin C Supplements:

• Natural Factors Vitamin C
• Pure Lab Vitamin C
• Naka Platinum Liposomal c1000

Zinc: A Key Mineral for Immune Defense and Recovery

Zinc plays an important role in keeping the immune system working properly by helping immune cells communicate and respond to threats. When zinc levels are too low, immune cells may not function as well, which can make it harder for the body to fight off illness.

Research suggests that taking zinc when cold or flu symptoms first start may help shorten how long the illness lasts and reduce the severity of symptoms. While the benefits are modest and studies vary, zinc is commonly used during cold and flu season to support the body’s response to respiratory infections.

How Much Zinc Do You Need?

Please note that taking too much zinc may be toxic, so you should be monitoring how much you are intaking within a day.

In order to avoid overconsumption, stay away from high dose zinc supplements unless recommended by a doctor. The Recommended Dietary Allowance (RDA) is 11 mg for adult males and 8 mg for adult females. 

Symptoms of toxicity include:

• nausea and vomiting
• diarrhea
• abdominal cramps and pain
• headaches

Top Food and Supplement Sources for Zinc

Best Zinc Foods:

• Shellfish: oysters, crab, mussels, lobster, and clams
• Meat: beef, pork, lamb, turkey and chicken
• Legumes: chickpeas, lentils, black beans, kidney beans
• Nuts and seeds: pumpkin seeds, cashews, hemp seeds

Best Zinc Supplements

• Natural Factors Zinc Citrate
• Pure Lab Zinc Glycinate
• Sisu Zinc Citrate
• Trophic Zinc

Omega-3 Fatty Acids — Supporting Heart Health, Brain Function, and Inflammation

Omega-3s support healthy circulation and hydration, which counteracts common winter challenges. The cold weather can worsen inflammation, leading to stiffer, more painful joints, which omega-3s can help. It also plays a role in immune function, and can possibly boost your overall mood.

Signs You May Be Low On Omega-3s

• Skin Issues: Dryness, increased acne, and redness of the skin may indicate an omega-3 deficiency.
• Depression: Many people with depression have low omega-3 status, and studies show that taking omega-3 supplements may help improve mental health symptoms in some people.
• Dry Eyes: Omega-3 fats play an important role in eye health and may help reduce dry eye symptoms
• Joint Pain and Stiffness: Taking omega-3 supplements has shown promise in helping decrease joint pain and stiffness

Top Food and Supplement Sources for Omega-3s

Best Omega-3 Foods

• Fish (Mackerel, Salmon, Cod Liver Oil)
• Chia Seeds 
• Walnuts 
• Soybeans

Best Omega-3 Supplements

• Natural Factors RxOmega-3
• CanPrev Omega-Pro
• Cyto Matrix Omega D3
• Flora Omega Brain +

Magnesium — Supporting Sleep, Muscle Recovery, and Relaxation

Magnesium can aid in sleep by calming the nervous system, relaxing muscles and regulating sleep hormones like melatonin, and can lower cortisol levels.

Magnesium can also help with muscle recovery by regulating relaxation, reducing lactic acid buildup and decreasing inflammation, which may be harder to deal with in the winter time.

Signs You May Be Low in Magnesium

• Fatigue: Low magnesium levels affect multiple body processes, including nerve signaling and potassium levels in muscle cells.
• Muscle Spasms: A greater flow of calcium into nerve cells, which overexcites or hyperstimulates the muscle nerves, may cause these symptoms, which magnesium aids in.
• High Blood Pressure: Magnesium deficiency may increase blood pressure and promote high blood pressure
• Mental Health: Mental health conditions are another possible symptom of magnesium deficiency. Research suggests one example is apathy, characterized by mental numbness or lack of emotion.

Top Food and Supplement Sources for Magnesium

Best Magnesium Foods:

• Dark Chocolate
• Avocados
• Nuts
• Legumes

Best Magnesium Supplements

• Naka Platinum Magnesium Biglycinate
• Natural Factors Magnesium Citrate
• ITL Health Magnesium
• CanPrev Magnesium

Conclusion

Winter can put extra stress on the body, but the right nutrients can help support your immune system, energy levels, and overall well-being during the colder months. Focusing on key supplements like vitamin D, vitamin C, zinc, omega-3s, and magnesium can be a simple, practical way to stay supported until spring returns.

And as always, remember, you can come into Jo Anne's Place Health Foods to stock up on all your wellness needs and speak to any of our associates for help. We'll be happy to have you!