There are many reasons to enjoy winter, such as playing in the snow, drinking endless cups of tea and enjoying the holidays with family and friends.
But despite all the winter fun, there are also some disadvantages. Shorter days mean less exposure to sunlight, cold temperatures mean less time outdoors, less choice of fresh produce at the farmers market and dry skin from bad weather.
To do? In addition to staying active and getting as much fresh air as possible, it can help to focus on some specific vitamins and minerals known to balance the effects of winter on the body..
Nutrients in the form of whole foods are always best, but a supplement can also ensure that you get sufficient amounts.
We start
Magnesium helps calcium absorption as long as it is taken in a balanced ratio. Vitamin D works better with fatty foodsAnd B12, with water outside meals.
With the arrival of cold weather, sales of multivitamin and mineral supplements increase significantly. This growth is attributed to interest in strengthening the immune system with vitamins and minerals such as vitamin C, zinc or probiotics. Although popular, knowing how to properly combine supplements is essential to avoid negative interactions and maximize their benefits.
Although using multivitamins and supplements seems simpleit is necessary to distinguish between the combinations found in food supplements containing multiple vitamins and minerals, in which the micronutrients are found in doses in which they balance each other and in matrices that allow joint administration, and the ingestion of high doses separately various micronutrients and supplements.
An imbalance in these ratios can lead to absorption problems and therefore lower effectiveness. Another option that can help boost our health are ‘superfoods’.
‘Suitable’ combinations
Magnesium and calcium: both minerals are necessary and, in general, Magnesium helps calcium absorptionas long as they are taken in a balanced ratio, so that the ratio of 2:1 (two parts calcium to one part magnesium) is not exceeded. Excess calcium dramatically reduces the absorption of magnesium.
DO NOT combine:
Vitamin C and B12: take high doses of vitamin C at the same time as vitamin B12 may reduce absorption of the second.
Vitamin D and B12: Because vitamin D is fat-soluble and B12 is water-soluble, taking it with fatty foods or water can affect its absorption. The vitamin D is better with fatty foodsand the B12, with water outside meals.
Folic acid (vitamin B9) and B12: High doses of folic acid can lower blood levels of vitamin B12.
Iron, tea and calcium: Green tea reduces iron absorption through tannins. It is better to take iron with orange juice as vitamin C improves its absorption. Iron supplements should be taken two hours after foods or calcium-rich supplements.
What is the best time of day to take vitamins?
The chronobiologythat examines how time of day affects the effectiveness of nutrients is critical when consuming supplements. According to Alonso, “It is considered appropriate to take supplements multivitamins and minerals first thing in the morning with a good breakfast and with a large glass of waterto ensure the supply of nutrients we need to perform daily functions.
When taken separately, the following guidelines should be followed:
The fat-soluble vitamins A, D, E and K it is convenient to take them with you in the morning after a hearty breakfast. Once dissolved in the fat molecules of food, they are distributed to the various organs through lymphatic vessels. These vitamins accumulate in the liver and fatty tissue.
The B vitaminsOverall, they play an essential role in many cellular processes, such as energy production and metabolism. It has been proven that the B vitamins and coenzyme Q 10 managed in the morning can modulate energy consumption and the subjective fatigueAnd promote cognitive performance.
The vitamin B6 participates in the synthesis of serotonin And dopamineneurotransmitters that promote a balanced mood and a positive mental attitude, so it is useful take it in the morning. However, because it contributes to the production of melatonin, which regulates circadian rhythm and sleep patterns, taking it at night may also be beneficial.
He ironIn general, it should be taken preferably on an empty stomach in the morning or between the two main mealsbecause foods can reduce their absorption. It should be taken with a glass of water or orange juice, but never with milk or tea, as these hinder its absorption.
He magnesium helps maintain the normal function of the body nerves and musclesthe rhythm heartthe tone vasomotorthe blood pressureHe immune systemintegrity I mean and the levels of glucose in blood, and promotes the absorption of calcium. It intervenes positively in the synthesis of serotonin, melatonin, dopamine, norepinephrine And GABApromoting relaxation, that is Taking it at night can promote sleep and help regain magnesium lost during the day.
In the sports practiceSome experts recommend taking magnesium before exercising so that the mineral is available during physical exertion. However, a regular daily intake is much more important to generate a good intracellular level that will guarantee its contribution during exercise.
The melatonin regulates cycles and is associated with a hypnotic effect and a greater tendency to do so dream. It must be taken at night shortly before you go to bed.
He tryptophan intervenes in the production of melatonin and from serotonin. Taken by evening can prefer dream and its quality.
A study examined the possible relationship between the timing of intake of some vitamins and the prevention of the risk of cardiovascular events, concluding that although more analysis is needed, it is recommended consume vitamin B2 in the morning and the vitamin B6, C, E and folate equivalent, at night.
It is necessary to remember that the fat-soluble vitamins you have to take them with you with food which contain fats to aid their absorption and metabolism, while those water soluble it is better to take them only with water. It is recommended to take multivitamins and multiminerals with a meal to promote their assimilation.
However, foods reduce iron absorption. As soon as to alcohol, negatively interferes in the processing of micronutrients.
Vitamins + Minerals, to cope with the ‘winter’
If there is no obvious deficiency, supplementation is not necessary. If it is considered necessary now, due to poor eating habits, such as an unbalanced diet, or due to weight loss diets or situations with increased demands, such as stress, recovery or sports practice, you can resort to a multivitamin and multimineral al coenzyme Q10although many vitamin and mineral combinations already contain this enzyme.
Currently, moreover, There are nutritional supplements, with balanced and studied quantities, for different ages, for men and women or for special situations, such as pregnancy and lactation or the period before pregnancy..
With the arrival of wintera contribution of vitamins C and D and minerals such as selenium and zinc They can be useful because of their strengthening effect on the immune system. For those who begin to incorporate supplements into their diet, they recommend consulting a professional, who will take into account the eating habits, lifestyle and health status to be able to advise the most suitable supplement on an individual basis.