The question we hear most once the weather turns cold: "What should I take for the winter?" The honest answer: you don't need most of what's on sale. We keep it to four nutrients that often come up in winter. A varied, balanced diet remains the basis; a supplement is an addition to it. Here they are, with what they do according to the claims allowed in Europe, and what we recommend from our range.
Go straight to the four products ↓
1 · Vitamin D
What the Dutch Health Council advises
From October to March, your skin makes hardly any vitamin D in Northern Europe; the sun is too low. The Health Council of the Netherlands advises a supplement for everyone aged 70 and over, women from 50, children up to 4, pregnant women, and people with dark skin or who rarely go outside. This is the Dutch advice; recommendations may differ in other countries.
Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and muscle function, and to the normal absorption of calcium. Our choice: Vitals Vitamin D3 3000 IU in vegan softgels, one a day. Prefer to get vitamin D and A from a natural source? Choose Green Pasture cod liver oil.
2 · Omega-3
From algae instead of fish
EPA and DHA contribute to the normal function of the heart; DHA contributes to maintenance of normal brain function and normal vision. Plantforce Vegan Omega-3 Algae Oil gives 140 mg EPA and 420 mg DHA per daily dose, straight from the algae where fish get it too, without the fish. Prefer fish? Then cod liver oil.
3 · Magnesium
When the days get shorter but the to-do list doesn't
Magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function and to normal psychological function. It is found in foods such as nuts, seeds, whole grains and green vegetables. Plantforce Vegan Ionic Magnesium is a powder you dissolve in water: 250 mg magnesium per teaspoon, nice in the evening. Prefer capsules? Then go for Mag3 Ultra by Arthur Andrew, with three forms of magnesium in one.
4 · Zinc
A small mineral with many jobs
Zinc contributes to the normal function of the immune system, to the maintenance of normal skin and to the protection of cells from oxidative stress. Zinc is found in foods such as meat, fish, dairy, whole grains and pulses. Our pick is PepZin GI by Doctor's Best: zinc bound to L-carnosine, 16 mg zinc per daily dose (2 capsules). Simple and affordable: Vitals Zinc 15 mg.
Your basic routine
Four nutrients, not twenty
What you don't need
Fewer jars, more consistency
An "immunity formula" with twenty ingredients. Mega doses of vitamin C: your body doesn't store the excess. A separate jar for every goal. Four basic nutrients, taken consistently all winter long, are easier to keep up than a cupboard full of jars that are forgotten after two weeks.
How to go about it
Four habits
- Start now. Not halfway through the winter.
- The right moment. Vitamin D and omega-3 with a meal that contains fat, magnesium in the evening, zinc not on an empty stomach.
- A fixed spot. Next to the coffee, not in a drawer.
- Keep it up. Make it a habit for the whole winter.
Good to know
Frequently asked questions
Can I take these four together?
Yes, but spread them over the day: vitamin D and omega-3 with a meal, magnesium in the evening, zinc not on an empty stomach. If you take medication, check with your doctor or pharmacist first.
Why vitamin D in winter in particular?
From October to March, the sun in Northern Europe is too low for your skin to make vitamin D.
Is the omega-3 suitable for vegans?
Yes. Plantforce Omega-3 comes from algae oil, without fish.
When should I take magnesium?
Many people take it in the evening. Dissolve a teaspoon of Plantforce Ionic Magnesium in a glass of water.
How much zinc is in PepZin GI?
16 mg zinc per daily dose of 2 capsules.
Start your winter routine today
A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of reach of young children. If you take medication or are pregnant, check with your doctor or pharmacist first.
