What Vitamins Do You Need During Winter?

At Guud Woman, we love all seasons, including winter. Relaxing on the couch with a cup of tea, ice skating, playing in the snow, or simply enjoying a lovely walk in the woods. Winter is beautiful.

But the cold winter months also have some downsides. Less daylight, dry hair, and dry, itchy skin. And of course, there are more viruses in the air, which forces your immune system to work harder ( read here how you can support your immune system ).

How do you prevent yourself from getting sick? Provide your body with super-powerful vitamins and minerals, which are scientifically proven to help your body better cope with the challenges of winter.

In an ideal world, you get most of your vitamins and minerals through food. But experience shows that a varied and nutritious diet is more difficult than it seems.

A supplement with the right vitamins and minerals can make a world of difference. Take it a step further and tailor your vitamins and minerals to your cycle's needs, and you'll rock this winter. Here's how!

Understand the four seasons of your cycle

The first step is understanding your cycle. Your cycle consists of four seasons (phases). And during each season, your body has different needs: different nutrition, exercise, and a different approach to sleep and socializing.

This is because the hormones estrogen and progesterone are present in your body in different amounts throughout the month, and they control almost everything in your body (body and mind!).

If you want to learn more about the four seasons of your cycle, read our blog .

Once you know which season your body is in, you can take extra vitamins and minerals that suit your cycle.

Which vitamins and minerals does your body need during each season?

Menstrual phase (winter)

Let's start with winter. The menstrual phase, or winter, is when you bleed. These are days to take it easy and recover.

If you're losing blood, it's always a good idea to take extra iron, magnesium, and zinc. Eat dark leafy greens, beans, or seafood to help you achieve this. And as mentioned, it can be difficult to get all the nutrients you need through food, so consider a supplement if you're not getting enough iron and magnesium from your diet.

Follicular phase (spring)

This is the phase after your period. In the days following your period, your estrogen levels are still low. You might still feel a bit tired and have trouble focusing. But don't worry, once your estrogen levels start to rise again, you'll feel much more energetic.

During spring, your ovaries prepare to release an egg during ovulation. The mineral that's crucial for this process is zinc. It helps with egg development and supports your fertility.

Guud Glow contains zinc, selenium, and vitamin E. These contribute to radiant skin, healthy hair, and nails. So if your skin and hair feel a bit dry in winter weather, this is a great addition.

If you're trying to conceive, it might be a good time to take a multivitamin with active folic acid, such as Guud Flow. Folic acid helps prepare your body for a healthy pregnancy, as it helps prevent birth defects. Start taking a multivitamin about one to three months before you try to conceive.

Ovulation (summer)

You're probably feeling more confident, sociable, and happier right now. So enjoy it! All these good vibes are because your estrogen levels are at their highest.

Keep your zinc levels high during ovulation. This can prevent breakouts that can sometimes occur after ovulation.

Premenstrual phase (autumn)

During this phase, your cortisol levels peak. Your body therefore needs more time to recover, especially when exercising intensely. Make sure you support your stress hormone with a good magnesium supplement. Magnesium is said to help support healthy cortisol levels.

During this phase, your estrogen and progesterone levels decrease again. This can trigger an inflammatory response (it's even believed to be one of the causes of PMS!). Therefore, focus on healthy fats (omega-3). Studies have shown that omega-3 can reduce inflammation.

After spring and summer, you'll definitely benefit from some solo time during this phase. Eat healthily, do yoga, and if you're experiencing negative emotions, it's a good time to take extra care of yourself. Also, try taking extra vitamins and minerals, such as our product with sustainable omega-3, made from algae (not fish oil!), to support your mood and mind.

New to supplements? We recommend taking them for at least 3 to 6 months for best results. Looking for supplements to support your menstrual health? Try taking them according to your cycle.

In a nutshell

When you're in tune with your body, you'll see results in every aspect of your life. From work and social life to athletic performance and sex drive. If you'd like to learn more about living according to your cycle, read our blog post, " Living According to Your Cycle . "

Questions? Chat with us. We have experts ready to help. Visit our Support page here .