Winter months supplements
The winter months bring cold, dark days, and little sunshine. Many people feel less energetic during this period and fall into the winter blues.
Fortunately, you can support your resistance and mood with supplements during the winter months.
On this collection page you will find all the vitamins and minerals that can help you get through the short and dark days.
The 'R' in the month? Time for extra care
Have you ever heard of the 'R in the month' rule?
These are the months when you should pay extra attention to your immune system: from October through March. A handy mnemonic to help you remember when sleep, nutrition, and exercise are especially important.
These nutrients can help prevent the winter blues:
1. Sun vitamins (vitamin D): essential for winter
Did you know that 30-60% of the European population has a deficiency of vitamin D, the sunshine vitamin, especially in the winter months? (1)
This is because our body produces vitamin D with the help of sunlight, which is insufficient during the dark months.
Our vitamin D3 offers the perfect solution. It contains cholecalciferol (D3), the most absorbable form of vitamin D, dissolved in olive oil for better absorption.
At Natuurlijk Presteren you can choose from 3 vitamin D3 supplements:
- Vitamin D3 - 75 mcg - With a strong dosage of 75 mcg per capsule, you can easily replenish your deficiency.
- Vitamin D3 - 25 mcg - If you regularly go outside, you can also opt for a maintenance dose of 25 mcg per capsule.
- Vegan Vitamin D3 - 25 mcg - We have developed a vegan D3 supplement especially for vegans, with 25 mcg per capsule from algae.
Why vitamin D3 in winter?
- Supports your immune system
- To maintain strong teeth and bones
- Contributes to the absorption of calcium
- Is good for the muscles
2. Vitamin C: a boost for your resistance
The "R" in the month means a higher risk of colds and flu. Vitamin C has a positive effect on the immune system and activates the body's natural energy.
If you have a cold, vitamin C seems to be especially helpful in reducing the severity and duration of bad colds. (2)
This makes it a useful supplement, especially if you want to get fit again quickly after a bad cold.
Extra tip: The body can only absorb a limited amount of vitamin C at a time. It's more effective to take smaller doses spread throughout the day, rather than one large dose.
3. B vitamins: energy and focus
Winter blues often cause fatigue and concentration problems.
B vitamins, especially B6, B11 and B12 , have a positive effect on the immune system.
The most relevant B vitamins for the winter months
- Vitamin B6: Contributes to the immune system and helps reduce fatigue.
- Vitamin B11 (Folic Acid): Contributes to the production of new cells and supports a healthy immune system. It can also support mood, which is beneficial during the winter months.
- Vitamin B12: Contributes to energy production and supports the nervous system, which can be important in cases of winter fatigue and stress.
So make sure you get enough of these three B vitamins. This will help you become more resistant to the flu.
Bonus tip: Multi Premium supplement is the perfect choice for daily support of your natural defenses. It contains all 28 active, natural ingredients that contribute to your immunity. And all in a powerful yet safe dosage!
4. Omega-3 fatty acids: for your mood
Dark days can affect your mood.
Omega-3 fatty acids may help improve your mood.* There is increasing evidence for this in scientific studies. (3)
EPA and DHA are mainly found in fish and shellfish. But if you don't eat much fish, a fish oil supplement is a good choice.
Prefer not to eat fish at all? Then choose algal oil, such as our Vegan DHA, with 400 mg of plant-based omega-3 (in the form of DHA) per serving.
Our algae oil is made from pure algae oil that is sustainably grown.
5. Zinc: for resistance during the winter months
Zinc is an essential mineral that your body needs to support your immune system.
It helps your body defend itself against unwanted substances. Because your body can't store zinc, it's important to get enough of it daily.
Protein-rich foods such as meat, dairy, but also grains, beans, nuts and seeds are good sources of zinc.
But especially in the winter months, when your immune system needs extra support, a zinc supplement is a valuable addition to your health.
The Maximmuun product - Powerful support for your immune system
Maximmuun is an effective supplement that combines zinc with Quercetin and selenium for optimal support of your immune system.
This supplement is ideal for the winter months and contains per dose:
- Zinc – 15 mcg (150% of the RDA) – Contributes to good resistance.
- Quercetin – 500 mg – Is a powerful antioxidant, which protects your cells against oxidative damage and therefore supports your natural defense mechanism. * (4)
- Selenium – 110 mcg (200% of the RDA) - Also functions as an antioxidant, thus contributing to the normal functioning of the immune system.
This unique composition has been developed based on the latest scientific insights and is ideal for long-term use with natural ingredients.
Echinacea
Echinacea purpurea, also known as Purple Coneflower, is a plant that has been used for centuries by Native Americans in North America for its positive effect on the immune system. (5) (6)
Echinacea is often made into supplements, usually in the form of an extract from the root of the plant, and comes as a tablet, capsule or tincture.
● Echinacea is good for the respiratory tract *
● In addition, it has a positive effect on the immune system *
Please note: when using this product in combination with immunosuppressants, caution should be exercised and it should be avoided during pregnancy and breastfeeding.
A common dosage is 0.3 to 2.4 grams of extract per day.
Sources used
- Lips, P., Cashman, K. D., Lamberg-Allardt, C., Bischoff-Ferrari, H. A., Obermayer-Pietsch, B., Bianchi, M. L., Stepan, J., Fuleihan, G. E., & Bouillon, R. (2019). Current vitamin D status in European and Middle East countries and strategies to prevent vitamin D deficiency: a position statement of the European Calcified Tissue Society. European Journal Of Endocrinology , 180 (4), P23–P54. https://doi.org/10.1530/eje-18-0736
- Hemilä, H., & Chalker, E. (2023). Vitamin C reduces the severity of common colds: a meta-analysis. BMC Public Health , 23 (1). https://doi.org/10.1186/s12889-023-17229-8
- Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramanieapillai, M., Fan, B., Lu, C., & McIntyre, R. S. (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry , 9 (1). https://doi.org/10.1038/s41398-019-0515-5
- Noshadi, N., Bonyadian, A., Hojati, A., Abbasalizad-Farhangi, M., Heidari, M., Darzi, M., Seyedhosseini-Ghaheh, H., Khajeh, M., Tabrizi, FPF, Vajdi, M., & Askari, G. (2024). The effect of quercetin supplementation on the components of metabolic syndrome in adults: A systematic review and dose–response meta-analysis of randomized controlled trials. Journal Of Functional Foods , 116 , 106175. https://doi.org/10.1016/j.jff.2024.106175
- Schapowal, A., Klein, P., & Johnston, S. L. (2015). Echinacea Reduces the Risk of Recurrent Respiratory Tract Infections and Complications: A Meta-Analysis of Randomized Controlled Trials. Advances in Therapy , 32 (3), 187–200. https://doi.org/10.1007/s12325-015-0194-4
- David, S., & Cunningham, R. (2019). Echinacea for the prevention and treatment of upper respiratory tract infections: A systematic review and meta-analysis. Complementary Therapies in Medicine , 44 , 18–26. https://doi.org/10.1016/j.ctim.2019.03.011
