When and how to supplement your life

The top vitamins and minerals for your body during winter, and choosing the right ones for you

We all have individual requirements when it comes to supplementation," says Kelly Gleeson of Kelly Gleeson Nutrition and Quay Coop Health in Cork city. "The best way to know if you are deficient or low in any particular nutrients is to do a blood test and review the results with a professional. A good quality multivitamin will include all of the important vitamins and minerals we require to function at safe levels.

"Poor health is often what drives customers into a health store," says Jill Bell of Well and Good, Midleton, Co Cork. "A little probing can reveal if somebody is eating an unhealthy diet, in which case a good, easily absorbed multivitamin can give a boost, alongside dietary advice. When a customer has been on antibiotics and continues to pick up infections we reach for probiotics."

Winter support

"Winter time is an important time of year to support our health as we are more prone to colds and flus," says Kelly Gleeson. "Useful nutrients to include in our diet and to supplement with to support our immunity include vitamins A, C and D, zinc as well as beta-glucans, elderberry and omega-3s.

"An important note is that we cannot 'out-supplement' a bad diet. Winter time is a great time of year to include easily digestible foods such as soups, stews and broths that can include plenty of vitamins, minerals, protein and fibre."

When should I supplement?

"There are many reasons we may need some support from supplementation," says Kelly Gleeson. "These include overcoming an illness and may benefit from immune-supporting nutrients; hormonal fluctuations such as PMS or menopause symptoms that may be helped with B-vitamins, magnesium, omega-3s and EPO; and stress support. There is no avoiding stress, and some periods of life are harder than others. Nervous system and adrenal support can be crucial during times of stress. B-vitamins, magnesium, vitamin C and omega-3s are good options."

Vitamins your body needs

Vitamin A
Vitamin A is a fat-soluble vitamin that helps to keep eyes in good condition and boosts the immune system. People on fat restricted diets or who have issues absorbing fats may become deficient in this vitamin. Foods high in vitamin A include liver and kidneys, carrots, mango, sweet potato, spinach, kale and apricots.

All the Bs
Vitamin B1 (thiamine) – essential for energy. Found in wholegrains, seafood and beans.
Vitamin B2 (riboflavin) – keeps skin, hair and nails healthy and also for good eyesight. Found in some cheeses, almonds, oily fish, eggs, mushrooms and sesame seeds.
Vitamin B3 (niacin) – helps lower cholesterol and aids digestion. Found in beetroot, brewer's yeast, salmon, tuna, sunflower seeds, fortified bread and cereals.
Vitamin B9 (folic acid, folate) – important for growth. Found in green vegetables and fortified foods like cereal and bread.
Vitamin B12 (cobalamin) – good for supporting blood cell and nerve growth. Found in liver, oily fish, dairy and eggs.

Vitamin C
"Vitamin C is a highly essential nutrient that we cannot synthesise ourselves, says Kelly Gleeson. "This means that we rely on our food intake and supplementation to keep our levels up. Vitamin C is needed for skin health, immune support, energy production and healthy connective tissue."

Vitamin D
"Vitamin D is particularly important during the darker months as our main source of this vitamin is from the sun," says Kelly Gleeson. "This vitamin is crucial for immune and hormonal function."

If you are deficient in vitamin D it may affect your immune system, skeletal system and lead to mood disorders. Unfortunately for us in Ireland the best source of vitamin D is from the sun. Dietary sources of vitamin D include fish such as salmon, tuna and mackerel, raw milk and eggs. There are also many foods that are fortified with vitamin D.

Vitamin E
Vitamin E is a potent antioxidant that reduces the risk of developing cardiovascular disease. It has been shown to reduce symptoms associated with PMS and menopause and can prevent degenerative eye conditions. Sources of vitamin E include soya, olive oil, wheat germ oil, nuts such as almonds, hazelnuts and peanuts, sunflower seeds, avocados, butternut squash and spinach.

Vitamin K
Vitamin K2 aids in binding calcium to the bones. Food sources include kale, broccoli, Brussels sprouts, spring onions and prunes.
Vitamin K1 is important for blood clotting and building bones. Found in green leafy vegetables, such as broccoli and spinach, vegetable oils, cereals.

Minerals your body needs

These minerals are only needed by the body in small amounts, and are known as 'trace' minerals.

Chromium
Found in potatoes, garlic, apples, bananas, broccoli, meat and wholegrains, chromium helps to regulate sugar levels in the blood.

Copper
Found in shellfish, nuts and seeds, wholegrain foods, cocoa and organ meats, copper is important for strong bones and healthy blood vessel walls.

Iodine
Found in seafood and iodine-rich foods such as seaweed. Iodine helps to make hormones important to the thyroid gland. It also supports the immune system.

Iron
Found in meat, poultry, fish, dark leafy green vegetables and legumes, iron carries oxygen to muscle cells.

Manganese
Found in sweet potatoes, pineapples, seeds, legumes and wholegrains, manganese helps in the healing process and formation of bone.

Omegas
"Both omega-3 and omega-6 are considered essential, however the western diet contains high levels of omega-6 and very little omega-3," says nutritional therapist Olive Curran who works with PPC Galway. "The best source of omega-3 is oily fish (sardines, salmon, anchovies, fresh tuna and mackerel). Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. A massive 89% of Irish people do not consume sufficient oily fish in their diet, so need to take a good quality omega-3 fish oil. Thousands of clinical studies have shown that increased intake of EPA and DHA, the omega-3 essential fatty acids in fish oil, enhance overall cardiovascular function."

Selenium
Brazil nuts are the best source of selenium in food, and many plant-based foods. Selenium is a powerful antioxidant and important for reproduction and synthesis of DNA.

Magnesium
"Magnesium is a mineral that most people are lacking in due to low amounts present in our food," says Kelly Gleeson. "Magnesium is involved in many processes in the body including nervous system health, muscle function, energy production and sleep support." Food sources include seafood, oysters and meat.

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