We are entering the fall and winter months. Less sunlight, colder temperatures, and generally less outdoor activities all bring health risks. Seasonal infections are inevitable, but can be mitigated. Here is my list of recommended supplements for the cold weather.
Vitamin C
Vitamin C is an essential nutrient for many parts of our bodies. Connective tissues, and the immune system have a special need for Vitamin C. Some forms of Vitamin C are better absorbed, but the regular Calcium Ascorbate, known as Buffered Vitamin C works well, and is often lower priced. It is best to get a Vitamin C that is combined with Bioflavinoids. Vitamin C dose for maintenance is 2,000 mg per day.
Vitamin D with K
With less sunlight exposure with make less Vitamin D. Supplementing Vitamin D is important for supporting your immune system. The usual maintenance dose is 4,000 IU per day. Always combine Vitamin D supplementation with Vitamin K 1. If you supplement with Vitamin D and not Vitamin K 1 you run the risk of increasing calcium levels in the blood and forming kidney stones. Vitamin K 1 is naturally found in leafy green vegetables. For adults the dose of Vitamin K is 90 to 120 micro grams per day.
Zinc
Zinc is essential for the normal functioning of your immune system. The loss of taste is an indicator of low levels of zinc. The normal adult dose of zinc in the winter is 50mg per day.
Lysine
Lysine is an amino acid that inhibits viral replication – meaning that it acts like a birth control pill for viruses. If you are out sick, or are around people that are sick, or traveling, I recommend supplementing Lysine. For adults 2,000 to 4,500 mg per day is a therapeutic dose.
B Vitamins
B Vitamins are important for energy and adapting to stress. When the weather gets colder I recommend supplementing B Vitamins with a good B Complex formula.
Essential Oils
Essential oils, such as Olive oil, lubricate and feed our bodies. As the weather gets colder our skin gets drier because the good oils in our diets are being used to generate heat, rather than lubrication. As a general rule, for adults, in the summer I recommend eating two table spoons of olive oil, and in the winter two tablespoons twice per day. Your immune system works better with enough essential oils.
These are the basic cold weather supplements we all need to consider. At your next appointment we can discuss additional supplements for your specific needs.
