'I'm a doctor - these are the best vitamins you can take to beat winter illnesses'

As the nights draw in and the temperature drops, we are all more prone to getting ill. Not only are colds and flu more prevalent at this time of year, but we also need to be wary of COVID-19 as well as respiratory syncytial virus (RSV).

Viruses like these become more common in the winter as we spend more time indoors, allowing them to spread easily between people. They also prefer cold, dry conditions.

Luckily there are steps we can all take to try to minimise our risk of getting ill. These include regularly washing your hands, avoid touching your face, getting plenty of sleep and eating a healthy diet.

One expert added that there are certain vitamins and minerals we should take to make sure we have the best level of protection against unwanted illnesses. According to Doctor Dave Nichols, NHS GP and resident doctor at , these should be consumed through a balanced diet, but supplemented through tablets if needed.

These include:

• Vitamin A
• Vitamin B9 (folic acid)
• Vitamin B12
• Vitamin C
• Vitamin D
• Iron
• Zinc.

"Good health is not just focusing on single vitamins, but instead ensuring you are taking in a range of nutrients from varied food sources to ensure that your immune system stays strong," he said.

"Eating at least five portions of fruit and vegetables so that you are getting enough of key vitamins including vitamin A, C and D whilst ensuring you increase your intake of omega-3 is important." You should also ensure you are eating enough protein.

He continued: "Foods rich in protein are also important in cell and muscle recovery so are good to eat to aid your recovery if you are feeling unwell. More recent work suggests that probiotics may be helpful in preventing respiratory infections, whilst zinc supplementation has also been shown to be effective."

Dr Nichols added that there are some telltale signs you could be lacking these nutrients. If you do not have enough vitamin D in your diet, you could be more prone to colds.

He said: "Vitamin D has an important role in the way our immune system works to fight off illnesses. This can increase the likelihood of you catching colds, prolong your recovery, or mean you bounce from one respiratory illness to another."

Whereas other deficiencies will leave you feeling fatigued. He said: "Low levels of iron, folate and B12 can lead to people feeling more tired or having less energy than usual, and in some cases anaemia which is where these symptoms may be more severe."

Dr Nichols added: "Other reported symptoms of vitamin deficiencies include hair loss or skin changes, including conditions like eczema which cause dry, scaly skin. Recent work also suggests a possible link to mood disorders such as depression or anxiety."