With the arrival of a new season and dropping temperatures, it is crucial to recognize the significant impact of an active lifestyle and a nutritious diet on bolstering the immune system.

To delve deeper into this subject, we consulted specialists to gain insights into the optimal intake of vitamins and minerals during seasonal transitions. 

How to Prepare for the Arrival of Autumn 

To prepare for autumn, it is essential to:

  • Prioritize nutrition;
  • Engage in physical activity;
  • Spend more time outdoors instead of being confined to offices or indoor spaces.

When weather conditions allow, consider having lunch outdoors to take advantage of the sunlight and ensure an adequate vitamin D intake for our bodies. This will help maintain overall well-being during the seasonal transition.

B Vitamins: Essential for Managing Stress and Fatigue 

During autumn, the body may require specific nutrients to function optimally. Among these, B vitamins play a significant role.

Vitamin B1 – also known as thiamine – is a water-soluble vitamin that contributes to energy synthesis within the body, providing the necessary fuel for daily activities. Good sources of vitamin B1 include:

  • Whole grains
  • Soybeans
  • Beans
  • Lentils
  • Nuts
  • Sunflower seeds
  • Pumpkin seeds 

Similarly, vitamin B2 – or riboflavin – is vital for energy production and can be found in:

  • Milk 
  • Milk derivatives (mainly cheese)
  • Eggs
  • Brewer’s yeast
  • Liver
  • Green leafy vegetables

Vitamins B6 and B12 are also essential. 

Vitamin B6 contributes to the metabolism of: 

  • Amino acids
  • Fatty acids
  • Sugars

It plays a role in hormone and blood cell formation and supports: 

  • The immune system
  • The brain function

Finally, vitamin B6 helps counteract the effects of aging.

Good sources of vitamin B6 include:

  • White meats
  • Fish
  • Spinach
  • Potatoes
  • Legumes
  • Various fruits, excluding citrus fruits

Vitamin B12 is involved in the metabolism of: 

  • Amino acids
  • Nucleic acids
  • Fatty acids

It is essential for:

  • Red blood cell production
  • Bone marrow formation

It is exclusively found in animal-based foods and is particularly important in managing stress. Its effectiveness is enhanced when combined with other B vitamins.

Essential Minerals for Seasonal Transitions: Potassium, Iron, and Magnesium 

Potassium, iron, and magnesium are among the most valuable minerals during seasonal transitions, particularly in the fall. 


Potassium plays a vital role in maintaining electrolyte balance by:

  • Regulating metabolism
  • Preventing cardiovascular diseases 


Iron is essential for producing hemoglobin, a protein that carries oxygen in the blood. It serves as a valuable ally in combating fatigue. 


Magnesium is necessary for: 

  • Maintaining healthy muscles and bones
  • Regulating heart rate
  • Controlling blood glucose levels

Green leafy vegetables and unrefined grains are rich sources of magnesium.

By ensuring adequate intake of these minerals, individuals can support their overall well-being and adapt to the changes that come with the season.

Change of Season: The Importance of Hydration 

Even as temperatures gradually decrease, maintaining proper hydration through adequate water intake remains crucial. Consuming 2 liters of water a day allows the body to stay hydrated, supporting optimal bodily functions. 

When is Vitamin Supplementation Necessary? 

Generally, vitamin supplementation is recommended only for specific diseases or deficiencies. Typically, a well-balanced diet provides the necessary nutrients for our body’s requirements.