As the days get colder and darker, it's a good time to check in with our health and nutrition. This is the perfect time to start incorporating vitamins and supplements into our daily routine. With so many options out there, it's hard to even know where to start or which ones to choose.
Image: @Haris Nukem
Magnesium: What does it do?
Magnesium contributes to normal energy metabolism and helps reduce tiredness and fatigue. It’s also essential for muscles, bones and heart functioning. We can find it in many foods we eat so it is important to diversify your meals to get enough magnesium.
Food like bananas, apricots, avocados, almonds, sunflower seeds, walnuts, hazelnuts, peanuts, cashews, white beans, milk, cereals, dark chocolate and brown rice have a high magnesium level. Vegetables, mainly those with dark green leaves (lettuce, spinach) are also a great natural source of magnesium.
Vitamin D: Benefits and sources
It’s essential, especially if you come from warm countries and live in cold and grey countries like Belgium, The Netherlands or The UK. This vitamin supports the immune system and helps our bones to be healthy.
Salmon, fortified milk (lower in lactose and easy to digest), eggs, and of course, sunlight are natural sources of vitamin D. You have to check with your doctor to find out the additional amount you may need.
Vitamin C: Benefits for our immune system
Vitamin C contributes to the normal functioning of the immune. It promotes collagen production also has many benefits for our skin:
Helps prevent skin damages and diseases
Has anti-aging effects
Prevents skin discoloration
Protects the skin from pollution and improves its hydratation
We should eat more citrus fruits, spinach, peppers, broccoli, strawberries, mangos, kiwis and kale to increase it.
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Iron: When do you need a supplement?
Heavy menstrual bleeding can increase the risk of iron deficiency. A healthcare professional can help determine whether testing or supplementation is needed. It's best to follow your doctor's recommendations.
Iron improves our energy and helps oxygen flow throughout the body. It also protects and maintains muscle and immune functions.
Zinc: Immune system support and skin health
It promotes white blood cell activity and also plays a role in the brain and body's response to stress. Zinc helps fight skin problems such as acne or psoriasis thanks to its anti-inflammatory and healing properties. Do not hesitate to include nuts, spinach, beef or oysters in your meals.
Collagen: Benefits for skin, hair and nails
Collagen is a structural protein that helps support the skin, bones and connective tissues. Unfortunately, our natural production of collagen begins to decline over time. Collagen increases skin hydration, elasticity, and gives you a natural glow. It’s also strengthens bones, hair and nails. It can slow skin aging and minimize wrinkles.
Sweet potatoes, wild salmon, leafy greens, citrus fruits, garlic, eggs, avocados, pumpkin, chia and flax seeds, tomatoes, oysters, olives, carrots, green beans and soy are rich in collagen.
If you are considering a collagen supplement, look at the ingredients, product quality and available evidence rather than relying on “natural” or “organic” claims alone.
This article is for informational purposes only and does not constitute medical advice. Everyone’s nutritional needs are different, and supplementation is not always necessary. Iron supplements should only be taken when needed and following advice from a qualified healthcare professional. Always seek the advice of a qualified healthcare professional before starting any supplementation.
