Autumn has a habit of sneaking up on you. One minute you’re making the most of long evenings, and the next, the clocks go back, the heating comes on, and you’re leaving for work in the dark.

The change in season affects more than your wardrobe. Less daylight means less vitamin D, cold and flu season starts to build, and comfort food makes a comeback.

You can’t stop those colder evenings drawing in, but you can adjust your routine to suit them and take the right supplements. Eating well and staying active come first, with supplements topping up the nutrients your diet might be missing.

Here are the supplements worth your attention this autumn.

Probiotics

Heavier meals, takeaways, and the odd Halloween sweet (or several) are all part of autumn. Probiotics don’t have authorised health claims, but plenty of people take them as part of their gut health routine. Yoghurt, kefir, and other fermented foods also contain live bacteria.

Our Probiotic Complex Capsules contain several bacteria strains, including Lactobacillus acidophilus and Bifidobacterium bifidum, and are more convenient than yoghurt drinks. Also check out our Enzyme Complex Capsules.

Vitamin D

It’s the obvious starting point. Your body ordinarily makes vitamin D from sunlight, but autumn offers up less of it. Oily fish, red meat, egg yolks, and some grains have vitamin D, but getting enough from food isn’t always feasible.

A daily dose of 10μg of vitamin D during autumn is a decent benchmark to follow. Our Vitamin D 10μg (400IU) matches that guidance. If you follow a plant-based diet, try our Vegan Vitamin D3 2000iu Softgels instead.

Vitamin C

Sailors in the olden days needed vitamin C to prevent scurvy. Vitamin C is also important for overall immunity, energy levels, and reducing tiredness and fatigue.

Your body can’t make or store vitamin C, so you need a regular supply of it. Citrus fruit, peppers, broccoli, and berries are good sources. Our Vitamin C 1000mg Tablets provide a simple way to keep on top of it.

Omega-3 fatty acids

If oily fish such as salmon, mackerel, and sardines rarely make it onto your plate, an omega-3 supplement is worth considering. Walnuts and flaxseed contain ALA, a different omega-3, which your body converts into EPA and DHA in small amounts.

EPA and DHA support heart health. Our Fish Oil 1000mg Softgels contain a minimum of 18% EPA and 12% DHA. Super EPA Fish Oil 1000mg gives you 33% EPA and 22% DHA.

Zinc and copper

Zinc contributes to your immune system and the maintenance of normal (healthy) skin, hair, and nails. Copper is another important mineral for normal immune function, along with hair and skin pigmentation.

You’ll find zinc in meat, shellfish, and dairy, and copper in nuts, seeds, and offal. They’re a sensible pairing because high doses of zinc over long periods can lower your copper levels. Check out our Zinc 15mg with Copper Tablets to cover both in one go.

Magnesium and vitamin B6

Magnesium and vitamin B6 reduce tiredness and fatigue. They’re also proven to assist normal psychological function. Magnesium is naturally in leafy greens, nuts, and wholegrains, or you can take a supplement.

Our Magnesium & Vitamin B6 Tablets combine the two, so you only need one tablet. If you’d like calcium and vitamin D in the mix, try our Calcium, Magnesium & Vitamin D tablets, but check the total dose if you already take a separate vitamin D supplement.

CoQ10

CoQ10 is a speciality supplement. It’s a compound that your body makes and stores in cells for energy production. Your CoQ10 levels fall as you age, and a supplement can help to make up for it.

There are no authorised health claims for CoQ10 supplements. It’s a case of adding it to your routine in autumn and seeing how you get on. Our CoQ10 100mg Capsules provide the correct dose in a once-a-day capsule.

Getting ready for autumn with supplements

It’s best to take one supplement for a few weeks and then add another to your routine instead of taking multiple new ones at once. That’ll help you figure out if you react positively to them and feel any different.

Most supplements are safe pairings, and it’s easier to take two or more supplements in combination products, such as our Calcium, Magnesium & Vitamin D tablets.

Multivitamins are another option. Our Multivitamin & Mineral Formula covers essentials and is suitable for everyday use for general health over autumn.

Additional reading: 5 nutrients for your mental wellbeing and feeling at your best.