October is here and cold weather is fast approaching, which can mean new obstacles, such as illness, that can get in the way of exercise. But we’re here to help you keep training this winter with five key vitamins and minerals to help keep you in fighting form!
1. Vitamin D
With shorter days and the sun disappearing more often than not in winter months, we don’t get as much Vitamin D as we need – in fact UK sunlight isn’t strong enough in the autumn and winter for us to produce Vitamin D. As it’s important for maintenance of normal bones and muscle function as well as normal immune system function, it’s not one to skimp out on!
2. Vitamin C
This is a well known and essential vitamin that is vital in the maintenance of immune function during and after intense physical exercise, so make sure it’s on your radar for winter training! Its other benefits include reducing tiredness and fatigue, protecting cells from oxidative stress, and contributing to the normal metabolism of iron.
Iron reduces tiredness and fatigue, supports oxygen transport in the body and the formation of red blood cells… but it’s one of the most common deficiencies in athletes! A lack of iron can have a direct effect on performance, so it’s important to make sure you stay topped up. Iron also supports the normal functioning of the immune system, meaning a deficiency can make you more susceptible to infections, making it a key mineral for the winter season.
Physical activity increases the need for Zinc, which is essential for our immune system, supporting growth and in protecting cells from oxidative stress. It’s also a mineral our bodies don’t make – so we need to get it from food or supplements.
5. Vitamin B6
A key B vitamin for winter is B6, which contributes to a normal immune system. On top of its immunity benefits, it’s also needed for healthy nervous and psychological function, as well as normal protein and glycogen metabolism – meaning that it’s vital for releasing energy from food… making it a useful vitamin for any athlete!
To make sure you’re hitting all of your key vitamins and minerals to stay active through winter, consider taking a supplement such as HIGH5 Sports Vitamins. Our multivitamin contains your recommended daily intake of all of the key vitamins and minerals, as well as many more recommended for active people.
If you’re looking to stay hydrated as well as protected, ZERO Protect contains Vitamin C, D3 and Folic Acid as well as key electrolytes and active ingredients.
Protect Immunity Pack
It's important to look after your body when taking part in sport. We've put together this essential pack so you can maintain your body’s immune system in and around exercise. Get yours here.