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. But there are four nutrients that many people in Northern Europe don't get enough of in the winter months, or that you need more of in this season. 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
The one almost everyone needs
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.
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
For anyone who doesn't eat oily fish twice a week
That's almost everyone. 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's found in nuts, seeds, whole grains and green vegetables, and many people fall just short of the recommended amount. 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. If you eat little meat, you often get less of it. Our pick is PepZin GI by Doctor's Best: zinc bound to L-carnosine, 16 mg zinc per daily dose, and our best-selling zinc for years. Simple and affordable: Vitals Zinc 15 mg.
Your basic routine
Four nutrients, not twenty
Free shipping above your country's threshold. Ships the same day on working days.
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 supplement for every complaint. Four basic nutrients, taken consistently all winter long, do more 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
Food supplements are not a substitute for a varied 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.
