As much as I love the cosy jumpers and warming soups of autumn, I’ve learnt that this time of year requires a slightly different approach to supporting my health.
After years of working with clients and observing my own patterns, I’ve seen that many of us experience similar changes as the days grow shorter and colder. Energy dips become more noticeable, that morning motivation feels harder to find and suddenly everyone around us seems to be coming down with something.
This isn’t a coincidence; it’s biology. Our bodies are responding to less daylight, temperature changes and the natural seasonal transition. Today I want to share the supplements that have become my non-negotiables during autumn and winter.
Let’s start with the big one: vitamin D. Often called the ‘sunshine vitamin’, this is one supplement I consider essential throughout the UK winter.
Between October and March, the sun’s UVB rays in the UK aren’t strong enough to trigger vitamin D production in our skin. This means most of us naturally see levels drop and this decline affects us far more than most people realise.
Vitamin D plays a crucial role in immune function, helping your body fight off infections. It’s also essential for mood regulation, so there’s a reason our mood and energy levels dip as winter approaches. Beyond that, vitamin D supports bone health, muscle function and even cardiovascular health.
The NHS suggests that everyone in the UK should consider taking vitamin D supplements during autumn and winter months, as it’s nearly impossible to get enough from food and sunlight alone during this time.
Alongside vitamin D, I rely on an immune-support supplement containing several key nutrients. This combination has become my daily insurance policy during the colder months:
Niacin (Vitamin B3) supports energy metabolism and helps convert carbohydrates, fats and proteins into usable energy – something we all need more of during darker months when natural energy levels can flag. When you’re training frequently, your body burns through B vitamins faster, making niacin great for performance and recovery.
Vitamin C is essential for the production and function of white blood cells, your body’s first line of defence. It also acts as a powerful antioxidant, protecting cells from oxidative stress that increases when we’re fighting off bugs or dealing with seasonal stress.
Zinc is involved in numerous aspects of cellular metabolism and is particularly important for immune cell development and activation. Even mild zinc deficiency can impair recovery and it’s one of the nutrients that becomes depleted quickly when we’re under stress.
Selenium works as a strong antioxidant and is crucial for thyroid function, which is particularly important as our metabolism tends to slow during colder months. It also supports immune cell function and helps reduce inflammation.
Copper works closely with iron to support energy production and immune function. It’s involved in red blood cell formation and helps maintain healthy connective tissues, perfect for injury prevention.
What I love about this combination is that these nutrients work so well together. Alongside good nutrition and rest, this blend helps me stay healthy, train consistently and recover effectively over winter.
Before I go further, I want to emphasise something important: supplements are designed to complement a balanced diet, not replace it. No amount of supplements can make up for poor nutrition, inadequate sleep or chronic stress.
My approach has always been food first, supplements second. I focus on eating a varied, whole-foods diet with plenty of colourful vegetables, quality proteins, healthy fats and warming herbs and spices. The supplements I take fill in gaps and provide extra support during challenging seasons.
These are my personal favourites based on my own research, experience and what works for my body. Everyone’s needs are different and what works for me might not be right for someone else.
If you’re considering adding supplements to your routine, especially if you’re taking prescription medications or have underlying health conditions, please consult with your GP first. Some supplements can interact with medications or may not be appropriate for certain health conditions.
It’s also worth getting blood tests done to check your baseline levels of key nutrients like vitamin D, B12 and iron before starting any supplements. This helps ensure you’re taking what you actually need rather than guessing.
Also remember that not all supplement brands are created equally. There’s a huge variation in quality, potency and absorption rates between products. If you’re going to supplement, it’s worth investing in trusted, evidence-based brands that are third-party tested for quality and purity.
The changing seasons doesn’t have to mean sluggish energy, frequent colds or training setbacks. With the right support through nutrition, lifestyle and targeted supplementation, you can maintain your energy levels throughout the darker months.
If you’re struggling with energy, immunity or mood changes as the seasons shift, you don’t have to go through this alone. I work with clients to create personalised approaches to seasonal wellness that include nutrition, lifestyle factors and appropriate supplementation.
Ready to set yourself up for a strong winter? Get in touch and let me support you in creating a plan that works for your unique needs.
Disclaimer: Everyone’s dietary needs and restrictions are unique. You are responsible for all decisions regarding your nutrition and should only follow these suggestions if you are confident that they are safe for you. If you are unsure, please refrain from using this information.
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