When the dark time comes, many people often experience mood changes, and in addition, the risk of contracting viral diseases increases. We can do a lot to prevent diseases by taking care of our body and mind, but there are also various nutritional supplements that give us extra protection to strengthen our immunity. Legefit.ee provides an overview of which vitamins and minerals you should use in autumn. We strongly recommend that you have a blood test done and discuss with a specialist to choose the most suitable nutritional supplements for you.
Vitamin D: the sunshine vitamin
Everyone should take vitamin D from September to April. Our body synthesizes vitamin D itself under the influence of sunlight, but unfortunately there is not much sunny time in Estonia, and therefore many people have too little vitamin D in their blood. Vitamin D is important for bones and teeth because it affects the absorption of calcium and phosphorus. In addition, vitamin D increases resistance to infections and affects muscle function.
Symptoms of vitamin D deficiency: bone pain, muscle weakness, impaired wound healing, fatigue, depression, weight gain, and low immunity.
Vitamin C: helps your body recover faster
Vitamin C is a strong antioxidant that helps the body fight viruses and prevents the spread of infections. In addition, vitamin C plays an important role in the normal development of connective tissue – it is needed for skin, gums and teeth. Vitamin C participates as a co-factor in thousands of processes: it helps most vitamins and other bioactive substances work effectively and participates in collagen synthesis
Symptoms of vitamin C deficiency: dry, damaged skin, easy bruising, slow-healing wounds, anemia, gum disease, frequent nosebleeds, and low immunity.
Minerals Zinc and Selenium: protectors of the immune system
Minerals zinc and selenium regulate immunity. Zinc participates in the body’s hormone synthesis and many other important body functions. Selenium protects the body from damage caused by particles that cause oxidative stress, i.e. free radicals. The abundance of free radicals weakens the immune system. If the amount of selenium in the body is reduced, susceptibility to infectious diseases increases.
Zinc deficiency symptoms: unexplained weight loss, wounds that won’t heal, attention deficit disorder, decreased sense of smell and taste, diarrhea, loss of appetite, open sores on the skin.
Selenium deficiency symptoms: muscle soreness, hypothyroidism, loss of appetite, impaired vision, fertility problems in men
Probiotics: digestive balancers
Probiotics contribute to the restoration of the body’s normal microflora and increase the body’s resistance, helping to neutralize pathogens and their toxins. Many different microbes live in our body, which affect the normal functioning of the body. If their balance is out of place, we can get sick more easily. Probiotics help.
Signs of an out-of-balance gut: Autoimmune problems – such as thyroid problems, rheumatoid arthritis and type 1 diabetes. Digestive problems such as irritable bowel syndrome, constipation, diarrhea, heartburn or bloating. Sleep problems, skin rashes and allergies, sugar cravings, unexplained fatigue or lethargy.
B vitamins: necessary for the functioning of the nervous system and the brain
B vitamins can be taken as a course during a tense and stressful period. B vitamins affect energy levels, brain activity and cell metabolism. Fatigue, mood swings and muscle weakness can occur from vitamin B deficiency.
Symptoms of vitamin B deficiency: weakness, tiredness or dizziness, palpitations and shortness of breath, pale skin, “smooth” tongue, constipation or diarrhea, loss of appetite, gas, nerve problems such as numbness or restlessness, muscle weakness and trouble walking, vision loss/deterioration.
B group vitamins are available both as a multivitamin and individually. In the following, we highlight the effects of various vitamins of the B group, which are more common in autumn.
Vitamin B1 (thiamine) – if you have impaired memory, weakness in the legs and often clumsy hands and heart palpitations.
Vitamin B5 (pantothenic acid) – if you have autumn depression, weakness, fatigue, irritability, frequent colds, tingling and itching in the legs.
Vitamin B6 (pyridoxine) – if you have drowsiness, dizziness, dry skin, hair loss.
Vitamin B9 (folic acid) – if you have bleeding gums, inflammation in the digestive tract, sudden weight loss, yellowish and pale skin.