In autumn, along with the onset of cold-related illnesses, many individuals experience a sense of exhaustion and a lack of energy. To regain strength, some people choose to take supplements

But do these supplements actually provide benefits? And what precautions should be taken before considering their use? 

Autumn and Hormonal Imbalances 

Autumn is a transitional period that can lead to imbalances due to seasonal changes. Our bodies need to adapt to new temperatures, weather conditions, and light patterns while still maintaining our daily routines. 

As a result, it is common to experience drops in energy and attention during this time, both while working and studying. Many individuals also wake up feeling significantly tired in the mornings. Fatigue is a natural physiological response to change, but it may not align well with the demands of our fast-paced lives. 

We must prepare for the seasonal transition by focusing on our lifestyle choices to combat fatigue and reduce the risk of catching cold-related illnesses.

Regular physical activity and a balanced diet, which are important year-round, become even more essential during this period. They provide significant support in strengthening the immune system.

Nutrition in Autumn: Essential Vitamins 

Proper nutrition, particularly in autumn, begins with adequate hydration. Drinking water ensures that the body receives essential amounts of sodium and potassium.

Following hydration, it is crucial to consume at least 5 servings of fruits and vegetables daily to obtain essential vitamins such as:

  • Vitamin A as an antioxidant
  • Vitamin C for iron absorption and antioxidant properties
  • Vitamin E, with antioxidant properties

Equally important are the B vitamins, which play various roles, such as supporting the nervous and immune systems. Their importance during this time of year should not be underestimated. Examples of vitamins that are essential for a healthy metabolism include:

  • Vitamin B5
  • Vitamin B7
  • Vitamin B9 (folic acid)
  • Vitamin B12

Vitamin D, known for supporting the skeletal system, also prevents muscle fatigue. It is crucial in strengthening the immune system and preventing seasonal flu. While sunlight exposure is the primary source of vitamin D, certain foods such as salmon, mackerel, and egg yolk also contain notable amounts. 

It is essential to consume fruits and vegetables that are in season. This ensures that the body receives the necessary nutrients during this specific time of year.

For instance, autumn vegetables are excellent when cooked and consumed hot, such as in soups and stews.

What Fruits and Vegetables to Take in Autumn?

Consuming specific fruits and vegetables in autumn can significantly boost the immune system. Examples of fruits that are excellent sources of vitamin C include:

  • Pomegranate
  • Oranges
  • Grapefruits
  • Kiwis

Vegetables like squash, broccoli, cauliflower, and spinach are also rich in vitamin C and beta-carotene, a precursor to vitamin A. 

Autumn: When Do You Need Supplements?

Maintaining a healthy diet throughout the year does not guarantee immunity against illnesses or protection from the typical fatigue experienced during this period.

If constant fatigue persists, it is advisable to consult your primary physician, who can evaluate your specific case and recommend the most suitable supplements. 

The choice of supplements should address deficiencies in minerals and vitamins, which can result from lifestyle factors or perceived symptoms.

It is essential to inform your doctor about any allergies or existing medical conditions so that the recommended product can consider these factors. Self-medication can be dangerous, especially if allergies are not considered. 

Additionally, you need to be cautious when purchasing supplements online. If you prefer online shopping, it is best to buy from reliable websites or directly from manufacturers. 

The specialist should determine the appropriate dosage and duration of supplement use.

What Are the Most Common Supplements Useful in Autumn?

The most common supplements beneficial in autumn are those aimed at strengthening the immune system, particularly those rich in vitamin C. 

It is also vital to evaluate vitamin D levels through blood tests and, if deficient, consider supplementation under the guidance of a doctor. 

Supplementation with B vitamins can be essential for individuals following a vegan or vegetarian diet. Additionally, athletes may need to consider supplementing with mineral salts, such as magnesium and potassium.