What dietary supplements should you take in winter?

Winter is a season when our bodies are put to the test. The cold, lack of natural light and sometimes insufficient nutritional intake can weaken our bodies. Food supplements, whose benefits are backed supported by scientific studies, can help boost immunity, improve vitality and preserve healthy skin. Here's an in-depth analysis of essential supplements to get you through the winter.

1. Vitamin D: a scientifically validated essential

In winter, exposure to sunlight decreases considerably, leading to a drop in vitamin D levels in a large proportion of the population. This vitamin is crucial for immunity and bone health.

• Why take it? Vitamin D stimulates the production and activity of certain immune cells such as T lymphocytes, and helps prevent respiratory infections. A study published in 2018 in International Journal of Environmental Research and Public Health showed that vitamin D supplementation reduced in athletes the risk of upper respiratory tract infections upper respiratory tract infections.

• How to supplement? Opt for vitamin D3, because the latter is better transported and bound to specific receptors, but is also less rapidly degraded than vitamin D2, according to some sources.You can also eat foods like salmon, tuna, egg yolks and mushrooms. Rich in vitamin D.

2. Probiotics: a shield for your immunity

Intestinal health is directly linked to immune system function. Probiotics help strengthen intestinal flora, which is essential for fighting infections.

• Why take them? Probiotics help balance the microbiota, reducing susceptibility to disease A 2010 study demonstrates the benefits of Bifidobacterium bifidum BGN4 to reduce the incidence of atopic dermatitis (chronic inflammatory skin disease). Work by scientists ex-vivo (performed on human cells) Experimental Dermatology show that Bifidobacterium longum is able to reduce various parameters associated with inflammation, such as vasodilation and edema.

• How to consume them? As a 4- to 6-week course of treatment via supplements or fermented foods such as yoghurt or kefir.

3. Antioxidants: allies for the skin and the body

In winter, oxidative stress can increase due to external aggressors such as winter UV rays and pollution. Antioxidants protect cells from the free radicals responsible for premature aging.

• Which antioxidants should I choose? Vitamins C and E, zinc and polyphenols from green tea or berries.

• Scientific evidence :. A study published in ABD Anais Brasileiros de Dermatologia showed that antioxidant supplementation reduces some of the skin damage caused by exposure to environmental stress. They reinforce skin barrier protection and limit damage linked to the action of free radicals, such as the appearance of wrinkles and pigmentation spots..

4. Omega-3: for healthy skin and brains

Omega-3s, found mainly in the terrestrial plants (such as walnuts, rapeseed, linseed or soy) and fatty fish oily fish, help keep skin hydrated and supple, while supporting cognitive functions.

• Why take them? They combat chronic inflammation and promote skin elasticity. A study published in 2015 in The Journal of Scientific Dermatology highlights their positive impact on skin hydration by reducing trans-epidermal water loss and the itching associated with dry skin.

• How to supplement? Fish oil supplements or plant-based alternatives such as linseed or chia oil.

5. Adaptogens: support in the face of stress

Winter stress, accentuated by short days and seasonal obligations, can weaken the body. Adaptogenic plants such as ashwagandha and ginseng help restoreéquilibre.

• Why? They reduce cortisol, a stress hormone, and improve quality of life. Rich in ginsenosides, ginseng is known for its antioxidant properties, which protect numerous organs such as the skin from free radicals, and prevent the onset of cardiovascular disease, as shown by a publication in the Journal of Ginseng Research. Ginseng also effectively regulates the immune response and hormonal changes due to stress. In addition to suppressing the onset of psychological illnesses such as anxiety and depression, ginseng also prevents physiological diseases associated with stress.

• How to incorporate them? In the form of herbal teas, extracts or concentrated supplements.

Supplements for healthy, beautiful skin

• Collagen Helps maintain skin elasticity and firmness. A 2008 clinical study on 33 Japanese women aged between 40 and 59 revealed a significant 28% increase in skin hydration compared to placebo with 10g porcine collagen after 56 days.

• Hyaluronic acid A moisturizing active ingredient that acts deep down to prevent dehydration caused by lack of humidity in the air and cold winter temperatures.

• Coenzyme Q10 Protects against oxidative damage and helps reduce the signs of aging.

Evoleum: nutricosmetics for a radiant winter

At Evoleumwe combine scientific advances with quality natural ingredients to create nutricosmetics tailored to your winter needs. Our formulas, enriched with antioxidants (vitamin C, zinc, grape-seed polyphenols), moisture-boosting active ingredients (hyaluronic acid, wheat ceramides, ascophyllum algae) and adaptogens (fragrant verbena essential oil), help preserve radiant skin and a healthy body.

By choosing the right supplements and integrating quality products like those offered by Evoleum, you'll get through the winter with serenity and vitality. Make this season an opportunity to take care of yourself, inside and out.