WINTER COLOUR: Why we all need to get savvy on what vitamins, minerals and botanicals are vital for helping to bust winter ills
By Jane Wragg
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In this e-news feature, authored by nutritionist, Dr Pam Mason and Jane Wragg from ADACT Medical, we take a look at the very latest around vitamins, minerals and plant health when it comes to winter health support. Read on to find out more.
Getting ‘Self-Care’ Savvy
The leaves have turned, the weather is getting colder and the darker part of the year is upon is. Some of us are energised by the autumn into winter season and its rich colour but for others it’s the start of anxiety about the darker nights, damp and gloom.
Fatigue and depression, sometimes seasonal affective disorder, kick in. You may notice a change in your energy levels and mood and find yourself exhausted when you get up in the morning. The lack of strong sunlight across the autumn and winter months changes not only nature around us but our body’s metabolism too.
Peak light intensity in London in the summer is estimated to be 65,000-75,000 lux, while peak light intensity on a mid-winter day is only a quarter that level or less[1]. We tend to spend more time indoors in the darker months with office lighting providing around 500 lux. As the sun’s light intensity wanes in the winter our body makes less natural vitamin D which makes supplementation essential. Plus, immune function is challenged, increasing the risk of infections, our skin and hair may start to lack lustre and joints may start to ache especially if we spend too little time being physically active.
The good news is that there is much we can do to prepare for the colder, damper, darker months and the troublesome health issues they may bring. Diet and nutrition are important and we need to make sure we get all the right amounts of essential nutrients to help our immune systems fight infections. The European Food Safety Authority (EFSA) recognises a range of vitamins and minerals as essential for immune function. These include vitamins A (including beta-carotene), B6, folate, B12, C and D, and the minerals zinc, selenium, iron and copper. Diet and essential nutrients can also help reduce inflammation associated with illnesses such as infection. Botanicals such as echinacea, turmeric, garlic and ginger can help too. Boosting immune function and fighting inflammation are key to autumn health.
Vitamin D
The body naturally synthesises vitamin D when the skin is exposed to UVB light. However, the UK experiences a considerable lack of sunlight during the autumn and winter months (October through to early March). In addition, our northern geographical location means the little sunlight that we do receive during these months does not contain enough UVB radiation for our skin to be able to produce vitamin D effectively.
The diet contains little vitamin D because so few foods contain it (oily fish, butter, eggs, fortified cereals) and the UK National Diet and Nutrition Survey (NDNS) shows that one in five people in the UK is
deficient.[2] The NHS (and the UK Government) recommends that adults and children over the age of one should take a 10-microgram daily supplement of vitamin D – especially during autumn and winter.[3] Vitamin D is needed to keep bones, teeth, and muscles healthy. Vitamin D is essential for immune function and vitamin D supplementation has been shown to provide protection from respiratory tract infections. A meta-analysis of 46 randomised controlled trials (RCTs) found that people taking 10-25 micrograms of vitamin D daily for 12 months had fewer respiratory tract infections.[4] Evidence is also emerging that vitamin D has a positive impact on the gut microbiome[5] which contributes to vitamin D’s maintenance of immune function.
Vitamin C
Vitamin C is vital for supporting normal immune function. It is important to consume plenty of Vitamin C-containing fruits (e.g. berries, citrus) and vegetables (e.g. peppers, tomatoes, green leafy veg) as part of a balanced diet. A daily dose of 200mg vitamin C, which is higher than the Nutrient Reference Value (NRV), is needed to saturate the blood with vitamin C and reduce risk of respiratory infection. Infection itself also increases vitamin C requirement.[6] Vitamin C also aids in the absorption of dietary iron, as well as helping reduce tiredness and fatigue – which come hand in hand with the seasonal fatigue that many of us experience as a result of shorter days and colder temperatures.
Vitamin B12
All B Vitamins play a key role in energy production. However, Vitamin B12 is particularly important to be aware of as it is only obtained from animal-based food sources. Those who prefer plant-based or low-meat diets should keep an eye on their B12 levels, and consider B12 supplementation accordingly. Vitamin B12 is essential for immune function also helps to reduce tiredness and fatigue. Low B12 levels have been associated with seasonal affective disorder (SAD) and related depressive symptoms such as mood swings and brain fog but findings from research looking at B12 supplements for SAD are inconsistent.
Zinc
Zinc is also important for the development of immune cells and immune support. Marginal zinc intake impacts on immune function. Almost one in five (18 per cent) of 11–18-year-olds and 6 per cent of adults have zinc intakes below the Lower Reference Intake (LRNI), a level at which deficiency occurs, Zinc also helps maintain normal hair, skin and nails, important as the weather gets colder.
Iron
With the seasonal fatigue that often arrives with Autumn and Winter, maintaining iron levels is even more necessary for daily wellbeing. Iron is an essential mineral, needed for the production of haemoglobin in red blood cells, which carries oxygen around the body into our muscles and tissues. It helps reduce feelings of tiredness and fatigue, supporting our energy levels. Vitamin C helps absorption of dietary iron, especially iron from plant foods.
Selenium
Selenium supports the immune system and as an antioxidant helps prevent damage to cells and tissues from inflammation.[7] However, the NDNS highlights significant shortfalls in intake, particularly among older adults. A third (32%) of 11 to 18-year-olds, 36% of working age adults and almost half (47%) of over-65s have selenium intakes below the LRNI. For women, the gaps are even wider, with 41%, 46% and 59% respectively failing to achieve this target. It is important to include this nutrient in a multi-nutrient supplement throughout the year.
Omega 3s
There is also growing evidence that omega-3s support immune function, in part by helping to damp down inflammation according to research.[8] The main source of omega-3s is oily fish and most of us so not eat the recommended one portion each week. Omega 3 fatty acids are also important for heart, brain and aye health so it makes sense to supplement with these important nutrients.
Echinacea
Echinacea is a popular botanical often used for its immune-boosting properties during the cold and flu season. A review of 14 trials supports the benefit of echinacea in reducing the incidence and duration of the common cold.[9] Echinacea contains active compounds such as polysaccharides and flavonoids that are known to stimulate the body’s immune system. It does this by enhancing white blood cell production and reducing inflammation, to allow the immune system to function more efficiently. Echinacea is also rich in antioxidants that can neutralise harmful free radicals, providing an added layer of protection to the immune system. It is available in various forms including teas, tinctures and capsules.
Turmeric
This spice contains curcumin, which positively impacts immune function.[10] Curcumin can affect the activation of various immune cells, such as B cells, T cells, macrophages, neutrophils, natural killer cells, and dendritic cells. These cells protect us from microbes such as bacteria, fungi and viruses. Curcumin also has an anti-inflammatory action. Curcumin reduces inflammation by reducing inflammatory cytokines,[11] and increasing the production of anti-inflammatory cytokines.
Garlic
The benefits of garlic have been proclaimed for centuries, particularly for colds and respiratory tract infections. Garlic continues to be a popular botanical for immune function. Garlic appears to enhance immune function by boosting various immune system cells such as macrophages, lymphocytes and other white cells which impacts on production of cytokines and immunoglobulins.[12] Garlic may help the body to destroy viruses and other microbes and hence to fight infections.
Ginger
Increasing intake of antioxidant-rich foods and beverages like ginger may fight inflammation and keep the immune system healthy. Many test-tube and animal studies suggest that ginger can enhance immune response. What's more, ginger has powerful antiviral and antibacterial properties.[13],[14]
A Word On The Menopause
Health problems such as bone loss, heart disease, high blood pressure and poor blood glucose control can increase at the time of the menopause largely due to the reduced oestrogen levels that occur. At this time an optimal nutrient intake is essential to manage these changes in health status. It is important to have plenty of bone strengthening nutrients such as vitamin D and calcium and heart and brain health nutrients like B vitamins, and omega-3 fatty acids. The NDNS shows worrying shortfalls in the intakes of these nutrients. Almost one in ten (9%) women aged 19 to 64 are not achieving the recommended calcium intake, 15% are worryingly deficient in vitamin D and a quarter (24%) do not achieve the target for potassium — which is important for blood pressure control – whilst 25% do not achieve the recommended minimum intake for magnesium.
Various botanicals have been shown to help with menopausal symptoms. Ginger provides important menopause relief. A placebo-controlled study in 70 women, with half receiving a 500mg capsule of powdered ginger, showed it delivered reductions in the intensity of hot flushes and night sweats.[15] Ginseng is valued for its energy-boosting properties, but a recent science review found it also reduces hot flushes and improves quality of life in menopausal women.[16] Garlic is linked with reduced risk of a number of health problems that arise with the menopause particularly cardiovascular disease. A review of evidence reported that garlic supplements reduced systolic blood pressure by 7-16 mmHg, diastolic by 5-9 mmHg and total cholesterol by as much as 29.8mg/dL.[17] Taking these botanicals makes sense as they can help some of the health issues that are increasingly common during menopause.
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One of ADACT Medical’s areas of expertise is isolating the active compounds or chemical constituents in foods, food supplements, botanicals and drinks, then analysing, testing and quantifying them to ensure the desired quality, potency and purity levels. We can also do botanical and herbal fingerprinting as well as testing for pesticides and heavy metals.
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[1] https://www.jstor.org/stable/42794701
[2] https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019/ndns-results-from-years-9-to-11-combined-statistical-summary
[3] https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report
[4] https://pubmed.ncbi.nlm.nih.gov/33798465/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8540279/
[6] https://www.mdpi.com/2072-6643/12/4/1181
[7] https://www.nhs.uk/conditions/vitamins-and-minerals/others/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9831136/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7106401/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9738113/
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9738113/
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417560
[13] https://pubmed.ncbi.nlm.nih.gov/30011890/
[14] https://pubmed.ncbi.nlm.nih.gov/16338110/
[15] https://clinicaltrials.gov/ct2/show/NCT05499793
[16] https://www.sciencedirect.com/science/article/pii/S1744388122000834
[17] https://academic.oup.com/jn/article/146/2/416S/4584712