Vitamins and minerals that a woman needs especially in winter

Vitamins and minerals are essential for maintaining health and emotional well-being. In summer, nutrients enter the body along with fresh fruits and vegetables. With the onset of the autumn-winter period, there are fewer of them and due to cold weather and virus attacks, their consumption increases. We will find out which vitamins women suffer especially in winter and how to replenish their reserves.


A lack of this important micronutrient can put women’s health at serious risk. Zinc is involved in many different reactions in the body. It is involved in the functioning of the immune system and forming a response to viruses, so it is very important to take it in winter.

The role of Zn for the female body can hardly be overstated, as it participates in the process of hematopoiesis, is important for the normal functioning of female hormones, the functioning of the gastrointestinal tract and is responsible for the health of teeth, bones and her.

A lack of zinc in women in winter is manifested by a number of symptoms: increased irritability, drowsiness and peeling of the skin. To make up for the lack of an important micronutrient in the body, you need to eat seafood, beef, cheese, eggs, legumes, nuts and grains.

Vitamin D

As you know, vitamin D is produced when you spend enough time in the sun. But in our country, winter lasts almost six months, so many women are currently deficient in this important substance.

Studies have shown that without vitamin D, nails and bones weaken, skin ages, hair condition deteriorates, immunity weakens and mood deteriorates. Vitamin D is found in cheese, dairy products, liver, fatty fish and can also be taken in capsules. It is first necessary to pass an analysis for its content in the blood.


Lack of Omega-3 in the cold season in women can have a negative effect not only on appearance, but also on health in general. Polyunsaturated fatty acids are essential for the maintenance of hair, skin and nails.

Omega-3 strengthens the immune system, stimulates brain activity and promotes cell regeneration. Fatty acids can be obtained from eating the following foods: flaxseed oil, walnuts, avocados, chia seeds, fatty seafood, spinach and wheat germ.

vitamin B

In summer and fall, B vitamins enter the body with fruits and vegetables. But in winter it is extremely important to maintain their optimal amount in the body. The first signs of a deficiency in B vitamins are depression, fatigue and increased irritability.

This group of vitamins is involved in the normalization of the cardiovascular system, the gastrointestinal tract, the transmission of genetic information, the maintenance of psychological and emotional health, and the assimilation of other elements. B vitamins are found in meat, eggs, liver, seeds, nuts, legumes, grains and green leafy vegetables.


One of the most important vitamins necessary for women’s health. Magnesium deficiency causes symptoms such as anxiety, irritability, insomnia, menstrual irregularities, migraines and headaches.

Magnesium strengthens the body’s immune system, reduces the risk of diabetes and cancer, improves the functioning of the cardiovascular system and helps to improve the emotional state. Adequate amounts of magnesium are found in nuts and seeds, wheat bran, spinach, green apples, buckwheat, sesame and natural dark chocolate.