Fresh this winter - your guide to essential supplements
Recommended supplements for the winter season to reduce the extent and effect of viral infections.
Notice. The dosages are intended for adults over 18 years of age. For younger children up to 10 years of age, the doses can be halved. The dosages are based on international recommendations and are not necessarily in line with the minimum recommendations from the Norwegian health authorities. Consult your therapist or doctor if you are unsure.
Immune function and general well-being
Vitamin D3
Why: Improves immune system function, mood and bone health. Especially beneficial when sunlight exposure is limited.
Dose: 4000-5000 IU per day is often recommended for winter
When to take it: In the morning with a meal that includes fat for better absorption, such as eggs or cheese.
Vitamin K2
Why:
Calcium absorption: Vitamin K2 helps the body absorb calcium from food. Calcium is important for strong bones and teeth, as well as for normal blood coagulation. Prevention of atherosclerosis: Vitamin K2 helps to activate a protein called matrix protein GLA (MGP). MGP prevents calcium from being stored in the blood vessels, which can lead to atherosclerosis.
Studies have shown that vitamin K2 can help to:
- Increase the production of T cells and B cells
- Improve the function of the immune cells
- Reduce inflammation
- Reduce the replication of viruses
- Increase the immune response against viral infections
Dose: 1000 micrograms
When: During the day. Take it with food to help with absorption
Vitamin K2 has been shown to have a number of positive effects on the immune system. The relationship between vitamin K2 and vitamin D3: Vitamin K2 and vitamin D3 are two important vitamins that work together to promote good health. Vitamin D3 helps the body absorb calcium from food, and vitamin K2 helps the body use calcium to build strong bones and teeth and prevent atherosclerosis.
Vitamin C
Why: Acts as an antioxidant, supports immune function, helps with wound healing and supports the skin through collagen synthesis.
Dose: 2000-5000 mg per day
When to take it: Throughout the day, preferably with food to minimize stomach problems. Vitamin C has a half-life of 1 hour, so it is more effective to take a small dose often or a large dose rarely
Probiotics
Why: Beneficial for gut health, digestion, immune system and mood. Can also relieve some common winter digestive problems.
Dose: At least 10 billion CFU from different strains.
When to take it: In the morning on an empty stomach or before bed.
Zinc
Why: Supports immune function, wound healing and skin health. May also help prevent or shorten the duration of colds and other respiratory infections.
Dose: 20-30 mg per day for extra winter support. Up to 40 mg/day when you are ill.
When to take it: With food to minimize nausea, but not at the same time as calcium or iron supplements due to absorption problems.
Omega-3 fatty acids
Why: Anti-inflammatory properties and supports immune function.
Dose: 1000-3000 mg per day.
When to take it: With or without food.
Iodine
Why: Iodine is an important mineral for the immune system, virus protection, lung function and hormone production. Iodine deficiency can cause a number of health problems. It is important to get enough iodine through food or by taking an iodine supplement.
Dosage: Minimum 150 micrograms per day, many benefit from significantly higher doses. In the case of high dosages, the metabolism must be monitored (blood tests at the doctor's after a 3-day break from iodine)
When to take it: Preferably in the morning with food and water
Notes
Food supplements should not replace a balanced diet, good sleep, fresh air, daylight, regular exercise and good hygiene. Always consult your health care professional before starting any new supplements, especially if you have existing medical conditions or allergies.
Stay fresh, warm and healthy!
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Reservation
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