7 Nutrients to supplement this winter

With cold and flu season upon us, it is important to keep your immune system healthy with the correct nutrients. You may lean toward having instant soup for lunch rather than your summer-time salads, this may influence your nutritional intake. Here’s our recommendation for nutritional supplements you may want to include in your diet.

Vitamin C

Vitamin C aids in strengthening the walls of your veins, reducing inflammation and boosting your production of collagen. During winter, your skin may become dry, or eczema, rosacea and other skin conditions may be exacerbated by the weather. Taking extra vitamin C may help to reduce these effects, and help your immune system fight against bacterial or viral infection.

Supplements available at Mopani: Vitamin C


Zinc is vital to your vascular health, and can aid in balancing your hormones. It has a role in synthesis of protein and breaking down carbohydrates. Its healing properties is renowned, as it is a common ingredient in baby-bum cremes, wound healing ointments, acne products, and cold and flu remedies.

Supplements available at Mopani: Zinc

Vitamin E

Vitamin E is essential to improve blood circulation and moisturising the skin. It is an antioxidant, and like vitamin C, protects the skin from free radicals and damage. It is a common ingredient in most moisturisers and after-sun products.

Supplements available at Mopani: Vitamin E

Vitamin D

Many of us work in offices with little to no natural light. In winter, you may leave home in the dark, and return in the dark. Vitamin D deficiencies are more common in winter and are associated with sleep problems, mood disorders and fatigue. Taking vitamin D will not cure depression, but having a deficiency may exacerbate it.

Supplements available at Mopani: Vitamin D

Vitamin B12

Vitamin B12 is essential to maintain focus, fighting brain fog or fatigue and seasonal depression, much like vitamin D. Unfortunately, vitamin B12 is not readily available in plant-based food options. This makes it essential for vegans and vegetarians especially, to supplement.

Supplements available at Mopani: Vitamin B12


There is a reason that everyone gains a little weight in winter; we eat more snacks and empty calories. Include lean meats, fish and leafy greens into your diet to combat the need to constantly nibble and to keep your blood-sugar levels stable. You can supplement with a protein shake or switch out sweet snacks for nuts.

Supplements available at Mopani: Protein

Omega 3

Omega 3 has been linked to cognitive- and eye health, and also plays a vital part in the health of our skin. Fatty acids build up the lipid barriers in the skin to keep moisture in and to reduce inflammation. This will help your skin against the effects of winter, just like vitamin C.

Omega 3 is commonly found in fish, flax- and chia seeds.

Supplements available at Mopani: Omega 3

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