If we all worked an 8 hour day and ate perfectly well balanced diets then we would have no need to take any vitamins or supplements, however we are all working longer hours and harder than ever before so vitamin supplementation can certainly aid your immune system and assist in the absorption of the macro nutrients (whole foods) of our existing meals.

Here are just a few of the vitamins and supplements which should keep you fit and healthy this Winter.

VITAMIN C

The Vitamin C foundations’ recommended daily allowance (I know what you’re thinking guys WOW, is there really a Vitamin C foundation?) is 3,000 milligrams per day, taken in 3 x 1,000 mg capsules throughout the day.

During times when you are feeling run down (like just before that cold or flu kicks in) it is OK to bump it up between 5-6,000 mg to help boost your immune system.   But don’t think that way more will actually be better as your body will only absorb a certain amount and the rest will be excreted.

Vitamin C is also great for absorbing iron from whole foods and remember; to always start any supplementation with a very small amount ie: the lower end of whatever is on the packet and go from there.

VITAMIN B

An increase in stress levels, eating processed foods as well as eating lots of sugary foods, can rob the body of vitamin B.  When we are deficient in this vitamin, we feel very tired and lethargic.  Our adrenal glands; which is our back up energy system, goes into overdrive injecting hormones into our body to produce energy.  If our adrenal glands are overused, over time, they will become

impaired and worn out.

Vitamin B can either be separate ie: B1 B2 (sounds like a kids show) B3, B5, B6, and B12 or as a complex B which has a combination of all of the above.

Vitamin B helps to break down carbohydrates to glucose to be used as an energy source as well as making sure that the nervous system is working correctly

VITAMIN D

Over Winter, we tend to spend a lot of time indoors in front of the heater so our stores of vitamin D are depleted.

Osteoporosis is one of the downsides of having an inadequate supply of Vitamin D.  Fortunately, resistance training is still the most effective way of increasing bone density.

There are very few sources of Vitamin D found in foods, tuna and salmon being the highest amount and some dairy foods have a very small amount.  The best form of Vitamin D is through spending just a little bit of time in the sun each day.

L-GLUTAMINE

Last but my no means least is the supplement L-Glutamine (not to be confused with Glucosamine).

L-Glutamine is an amino acid that is obtained through meat and dairy products and is stored in our muscles.  When we exert ourselves through strenuous exercise our stores of this amino acid become depleted thus leading to soreness and a reduced immune system (not good this time of year).

By topping up on L-Glutamine in a powder form we can all train harder and feel better.