Stay healthy in winter – your guide to essential supplements
Recommended supplements for the winter season to reduce the extent and impact of viral infections.
Note. The dosages are calculated for adults over 18 years of age. For younger individuals down to 10 years, the doses can be halved. The dosages are based on international recommendations and are not necessarily in line with the minimum recommendations from Norwegian health authorities. Consult your practitioner 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 exposure to sunlight 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 clotting. Prevention of arteriosclerosis: Vitamin K2 helps activate a protein called matrix GLA protein (MGP). MGP prevents calcium from being deposited in the blood vessels, which can lead to arteriosclerosis.
Studies have shown that vitamin K2 may help to:
- Increase the production of T cells and B cells
- Improve the function of immune cells
- Reduce inflammation
- Reduce the replication of viruses
- Increase the immune response to viral infections
Dose: 1000 micrograms
When: During the day. Take it with food to help 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 arteriosclerosis.
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 discomfort. Vitamin C has a half-life of 1 hour, so it is more effective to take a small dose often or a large dose infrequently
Probiotics
Why: Beneficial for gut health, digestion, the immune system, and mood. Can also relieve some common winter digestive issues.
Dose: At least 10 billion CFU from different strains.
When to take it: In the morning on an empty stomach or before bedtime.
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 sick.
When to take it: With food to minimize nausea, but not at the same time as calcium or iron supplements due to absorption issues.
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. A range of health problems may arise in cases of iodine deficiency. 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. With high dosing, thyroid function must be monitored (blood tests with your doctor after a 3-day break from iodine)
When to take it: Preferably in the morning with food and water
Notes
Dietary supplements should not replace a balanced diet, good sleep, fresh air, daylight, regular exercise, and good hygiene. Always consult a healthcare professional before starting any new supplements, especially if you have existing medical conditions or allergies.
Stay healthy, warm, and well!
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Disclaimer
The use of supplements and treatments is at your own risk and should always take place in consultation with a physician. The recommended daily dose should not be exceeded. Devices requiring medical expertise may only be used by persons with relevant training. The effect of the products may vary from person to person. Food supplements should not replace a varied diet. Keep out of reach of children. Uno Vita AS does not claim that our products can cure disease, regardless of any research that may suggest this.
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