Essential Winter Vitamins

Rather than just pop a multivitamin, get to grips with what each supplement actually does for you, says Helena Gumley-Mason

IRON

Why take it?
It assists in the formation of red blood cells, to carry oxygen round the body. Considered essential for energy, vitality and brain power. A deficiency can lead to anaemia. Non-meat eaters, or those with a heavy menstrual cycle, should consider taking it to assist blood-cell formation. NB: excessive consumption can damage the organs.

Three food sources
Red meat, cereal products and lentils. Taken in conjunction with vitamin C, it is thought to assist absorption.

Three good-value supplements

PROBIOTIC

Why take it?
A useful booster for the immune system and it is thought to help fight colds. ‘Friendly’ bacteria for the gut.

Three food sources
Yoghurt, cheese and other fermented products.

Three good-value supplements
  • HealthAid Acidophilus, 60 tablets, £5.99: 0845-259 0175, www.chemistdirect.co.uk
  • Udo’s Choice Adult’s 50+ Blend Probiotic, 30 capsules, £16.49: 0800-043 5566, www.bodykind.com
  • Holland & Barrett Ultra Maximum Probiotic Acidophilus, 60 capsules, £16.19: as before

SELENIUM

Why take it?
Contributes to enzymes that protect against oxidative damage. As an antioxidant, it helps strengthen the immune system and is thought to help protect the body against cancer (particularly prostate).

Three food sources
Brazil nuts, meat and fish.

Three good-value supplements

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VITAMIN A

Why take it?
Helps repair tissues needed for growth and development. Believed to keep eyes bright and healthy, and gives the immune system a boost during winter. Excessive dosages can prove toxic, so always check the recommended amount.

Three food sources
Milk, egg yolks, carrots and oily fish, eg, tuna and sardines.

Three good-value supplements
  • Holland & Barrett Vitamin A, 100 capsules, £4.99: as before
  • HealthAid Vitamin A, 100 capsules, £7.64: 0800-043 5566, www.bodykind.com
  • Asda Selenium & Vitamins A, C and E, 60 tablets, £1: as before

VITAMIN C

Why take it?
Helps defend against heart disease and cancer. Can also help to shorten the duration of a cold. Essential for collagen production, used to build up bone and body tissue.

Three food sources
Cabbage, citrus fruit, potatoes.

Three good-value supplements 
  • Asda Chewable Vitamin C, 120 tablets, £4: as before 
  • Holland & Barrett Pure Vitamin C Powder, 170 servings, £6.69: as before
  • Boots Immune Health Sustained Release Vitamin C, 90 tablets, £5.10: as before


VITAMIN E

Why take it?
Said to protect cell membranes from damage. It is also thought to help ward off heart disease and protect against some forms of cancer.

Three food sources
Nuts, oil and green leafy vegetables.

Three good-value supplements 
  • Holland & Barrett 100% Natural E, 100 capsules, £4.55: as before
  • Asda Vitamin E, 90 tablets, £4: as before 
  • Boots Beauty Selenium with Vitamins A, C & E, 60 tablets, £6.55: as before

ZINC

Why take it?
To help regulate cell function in relation to the immune system. It relieves skin problems and it can improve the memory.

Three food sources
Mushrooms, spinach and liver.

Three good-value supplements 
  • Holland & Barrett Maximum Strength Zinc, 100 tablets, £8.29: as before 
  • Now Zinc Picolinate, 120 caps, £7.99: www.amazon.com
  • Asda Zinc, 180 tablets, £3.88: as before

 

 

Please be ware
Before taking supplements or medication, always read the label and do not exceed the manufacturer’s recommended dosage. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. People with medical conditions or impaired immune systems should ask their doctor for advice.