You know that feeling. Every year like clockwork, you come down with a cold. It’s frustrating, and you may wonder if you can do anything to prevent it.
What if we told you that you might be overlooking two essential nutrients that could help boost your immune system? Believe it or not, both vitamin D and omega-3 fatty acids are important players in boosting your defences against the common cold.
It is important to note that while vitamin D and omega-3s are important for maintaining overall health, they’re not a cure-all for illnesses like the common cold.
The best way to prevent colds is to practice good hygiene, such as washing your hands regularly and avoiding close contact with people who are sick. If you do get a cold, the best course of action is to get plenty of rest, drink lots of fluids, and avoid activities that could worsen your symptoms.
Over-the-counter medications can also help alleviate some of the symptoms of a cold.
In this article, we’ll explore the role of vitamin D and omega-3 in keeping you healthy this winter, and we’ll give you some tips on how to make sure you’re getting enough of them.
Why Is Vitamin D Important for Your Immune System?
Your immune system is a complex network of cells and organs that work together to protect your body against viruses and bacteria. Vitamin D is essential for keeping your immune system functioning at its best.
Vitamin D is a nutrient produced when your skin is exposed to sunlight. It helps your body fight infection by increasing the production of infection-fighting white blood cells. Vitamin D also helps improve the function of T-cells, which are crucial for fighting off disease.
If you’re not getting enough vitamin D, you may be more susceptible to colds, flu and other winter illnesses. In addition, studies have shown that people with low vitamin D levels are more likely to develop respiratory infections than those with adequate levels.
That’s why it’s essential to ensure you’re getting enough vitamin D through diet and supplementation, especially during the winter when sunlight is limited.
What Role Does Omega 3 Play in Fighting Off Colds?
Your immune system is your body’s first line of defence against illness and infection, so it’s essential to keep it strong all year long. One way to do this is by ensuring you’re getting enough omega-3 fatty acids in your diet. Omega-3s are a key nutrient for overall health and play a special role in immune system function.
A diet low in omega-3 fatty acids can leave you more vulnerable to colds and the flu. This is because omega-3s may help improve your immune system’s response time, helping you fight off illness faster. They may also help reduce inflammation, which can help relieve symptoms of colds and the flu.
Adding omega-3 fatty acids to your diet is easy—you can get them from foods like oily fish (think sardines, mackerel or salmon), chia seeds, and walnuts or by taking a supplement like Epsilon Life Vegan Omega 3 DHA.
Can you take vitamin D and omega-3 together?
Yes, you can take vitamin D and omega-3 together, and it’s beneficial. Vitamin D plays a crucial role in boosting the immune system, and omega-3 is a powerhouse of fatty acids that may help reduce inflammation. Combining these two nutrients is the perfect combination to combat colds and other illnesses.
Vitamin D is a fat-soluble vitamin which requires the presence of fats to be adequately absorbed by the body. Omega-3 is a type of fat that is packed with health benefits. Not only does it help reduce inflammation, but it also supports brain and heart health. Taken together, these two nutrients work synergistically to boost the immune system and keep the body healthy.
A lot of people take omega-3 supplements in the form of fish oil. However, it’s important to ensure that the fish oil you’re taking is high quality and certified by a third party.
[OUR TAKE] But to be completely honest, we are not big fans of fish oil supplements – for environmental and ethical reasons first, but we are also concerned about the toxins, and we dislike the large format of the pills and those awful fishy burps (sorry for mentioning those :). Our omega-3s of choice are made of algae oil.
What about the dosage?
Your recommended vitamin d supplement strength will depend on your age, ethnicity, sun exposure, current vitamin d levels in your blood and other factors.
The recommended dosage of vitamin D supplementation is 400 IU (international units) per day for adults. Some experts suggest higher dosages, but you should consult your health professional about dosages higher than what is recommended by the NHS, as extremely high levels of vitamin D can be dangerous.
As for omega-3, the recommended dosage is 1,000 mg per day. But since the quality of omega-3 supplements varies greatly, it might be better to aim for 250-500mg of DHA per day (we believe, and the science supports, that DHA is the absolute powerhouse of the omega-3 family).
How to Get the Best Results When Taking These Supplements
Now that you know which supplements you need, let’s examine how to ensure you’re getting the best results possible.
To get the most out of taking vitamin D supplements, it’s essential to take it with a meal that contains fat. This will help your body to absorb vitamin D more effectively. It’s also important to get some sun exposure every day, as this is the best way for your body to produce vitamin D (although not very easily obtainable for us in the northern hemisphere).
When it comes to omega-3, it’s important to take it with food as well. This will help ensure that you get the most out of the supplement. It’s also essential to choose a high-quality omega-3 supplement that contains EPA and DHA. These are the two most important omega-3 fatty acids for your health.
So, if you decide to take vitamin d and omega 3s, we suggest you take them with your lunch or dinner – this will ensure a better absorption rate and help you stay consistent with your supplement routine. As an added bonus, you might end up choosing healthier options for your main meal because the supplements will remind you about your health.
Additionally, you can also try taking n-acetyl cysteine (NAC), a supplement that helps clear mucus and congestion.
While we are at it, it’s also crucial to remember that supplements are just one part of the equation when it comes to managing your health—make sure that you’re getting regular exercise and eating a healthy diet too!
Conclusion
If you’re looking for natural ways to fight the cold, vitamin D and omega-3 are two great options. Vitamin D is essential for a strong immune system, and omega 3 has anti-inflammatory properties that can help reduce symptoms. Both can be found in food sources or supplements.
N-acetyl cysteine (NAC) is another supplement that can help boost your immune system. It’s a precursor to the powerful antioxidant glutathione that helps fight infection and promote healing.
When it comes to colds, there’s no one-size-fits-all approach. But increasing your vitamin D and omega 3 intakes and adding a NAC supplement to your routine may help you build a stronger defence against the cold.
