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The start of a new year is a natural time to reset habits and focus on feeling your best. After a busy holiday season—and right in the middle of winter—many people ask the same question: What vitamins and minerals should I be taking for optimal health?
While supplements aren’t a replacement for a balanced diet, they can help fill nutritional gaps, support immune health, and keep your body functioning well—especially during colder months when sunlight, movement, and fresh foods may be limited.
REMINDER: Everyone’s body is different. The “best” supplements depend on your diet, lifestyle, stress levels, and health history. Always check with your healthcare provider before starting new supplements—especially if you’re pregnant, managing a condition, or taking medications.
Key Vitamins & Minerals for Overall Wellness
Vitamin D: Often called the “sunshine vitamin,” it supports:
- Immune function
- Bone and joint health
- Mood and energy levels
Many people are Vitamin D deficient during winter due to reduced sunlight, making this one of the most commonly recommended supplements.
Magnesium: Magnesium plays a role in over 300 biochemical processes and supports:
- Muscle relaxation and recovery
- Nervous system regulation
- Sleep quality and stress management
It’s especially helpful for people dealing with tension, headaches, or poor sleep.
Vitamin C: Well-known for immune support, vitamin C also helps with:
- Collagen production
- Tissue repair
- Antioxidant protection
It’s a popular winter staple for supporting immune health during cold and flu season.
B-Complex Vitamins: B vitamins help your body convert food into energy and support:
- Brain and nervous system health
- Stress resilience
- Red blood cell production
They’re especially important if you feel fatigued, stressed, or mentally drained.
Zinc: Zinc plays a key role in:
- Immune defense
- Wound healing
- Cellular repair
It’s often used seasonally to help support immune response during the winter months.
Omega-3 Fatty Acids: Found in fish oil and algae-based supplements, omega-3s support:
- Heart health
- Brain function
- Inflammation regulation
They can be especially helpful during winter when inflammation and joint stiffness may feel more noticeable.
Should You Take Everything?
Not necessarily. More isn’t always better. A quality diet, adequate sleep, movement, and stress management form the foundation of health. Supplements are meant to support those habits, not replace them.
If your goal is to start the new year feeling your best, focusing on key vitamins and minerals (alongside supportive lifestyle choices) can make a meaningful difference! For supplement brands and product recommendations, visit our Full Script Dispensary.
Sources
- National Institutes of Health – Office of Dietary Supplements https://ods.od.nih.gov
- Harvard T.H. Chan School of Public Health – Vitamins & Minerals https://www.hsph.harvard.edu/nutritionsource
- Cleveland Clinic – Supplements: What You Need to Know https://health.clevelandclinic.org
- Mayo Clinic – Dietary Supplements: What’s Safe, What Works https://www.mayoclinic.org
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