What should physically active people supplement in the fall?

What should physically active people supplement in the fall?
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The days are getting shorter, and the trees have almost completely lost their leaves – this is a sign that the autumn season can be considered to have begun. What supplements will help us survive this cold time?

In the autumn and winter, we are more likely to catch various infections, feel tired and lose our sense of well-being than in the spring or summer. This is due to various factors: lack of sunlight, low temperatures, less exercise and many others. The cure for the autumn malaise may therefore turn out to be enriching the daily menu with nutritious ingredients or regular physical activity. But what to do if the steps we have taken for a long time do not bring any measurable effects? This is where supplements come in, the key to fighting off frequent colds and improving mood. We present a list of “supplements” for autumn and winter intended for people who regularly do sports.

Folic acid

The best source of folic acid are various vegetables, which are unfortunately very limited in autumn and winter. What’s more, on cold days we tend to eat warm food more often, and folic acid is broken down by higher temperatures. Therefore, it is worth reaching for a special dietary supplement – a daily dose of 400 micrograms is completely sufficient!

Vitamin C

Another supplement is vitamin C, the unofficial queen of vitamins, whose popularity does not come from nowhere. It takes part in many important processes, including collagen synthesis. In addition, its regular supplementation brings many benefits, such as proper functioning of the immune system, cardiovascular system, exercise, or maintaining good skin condition. In short, vitamin C is an absolute must if we want to enjoy good health and well-being not only in autumn, but also throughout the year.

Vitamin D

A supplement whose intake is related to weather conditions is vitamin D. In autumn, we most often notice deficiencies of this particular ingredient, which is largely created by the effects of sunlight on human skin. Fortunately, we can also find vitamin D in fatty fish, eggs and dairy products. Nevertheless, its supplementation is certainly not harmful, thanks to which the body will not feel the lack of sunlight to such an extent. The advantages of vitamin D include support of the immune system and a beneficial effect on the efficiency of calcium absorption.

Iron and zinc

Two inconspicuous elements which cannot be forgotten in the context of proper supplementation in the autumn-winter period. The biggest benefit of taking iron is that it stimulates the immune system. As far as its efficient absorption is concerned, we will undoubtedly need vitamin C. Zinc, on the other hand, in addition to providing support for the immune system, inhibits the growth of viruses and protects against infections.

Main photo: Danilo Alvesd/unsplash.com

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