Staying well this summer has to be your biggest goal. How else are you meant to turn up when asked and do all the things you love? Not easily when you’re low on energy and on the side of feeling like you want to spend all day in bed.

We can’t promise 100% health in summer, but it is undeniably easier to feel at your best when you eat well, exercise, make time for yourself, and take a few high-quality supplements that are proven to have health benefits.

The optional part among all those, of course, is supplements. But each element plays its role in your summer wellness and is worth paying attention to for the healthiest summer you can have. Our top tips are below.

Wellbeing best practices

Take the right supplements

Supplements top up your nutritional efforts. There are two sides to that -- replacing the nutrients you don’t usually consume from food and giving yourself minerals and vitamins that your body finds difficult to synthesise.

• Omega-3 fatty acids. These contain DHA/EPA, which assist in blood pressure and brain function. Cod Liver Oil 1000mg Softgel Capsules and Super EPA Fish Oil 1000mg are two supplements worth your time.
• Probiotics. They help your digestion and can reduce bloating and gas. Probiotic Complex Capsules work well and are more convenient than yoghurt drinks.
• Vitamin A. It’s an immunity supporter that works wonders for eyesight and skin health. Vitamin A 8000IU is a fantastic option to take each day to cover what your body needs.
• Vitamin D. Ordinarily, you get what you need from sunlight exposure. Vitamin D 10μg (400IU) is the place to start for your immunity and bone and muscle health.
• Vitamin C. Just about the only essential vitamin not found in cooked animal foods. Vitamin C 1000mg Tablets are a good starting point.
• Vitamin B12. A proven immunity and energy improver. Vitamin B12 Complex Tablets are the way to go to cover your daily requirements.
• Vitamin B6. Assists your nervous system, energy levels and hormonal balance, among other things. Check out our Vitamin B6 100mg Tablets.
• Zinc and copper. Zinc 15mg with Copper Tablets and Zinc Combo Complex Capsules can assist your hair, skin, and joint care.
• Iron. It’s essential for your metabolism and immune system. Iron Complex and Gentle Iron Capsules are the products to consider.

Eat well

It’s best to keep to recommended calorie intakes for men and women, or dip slightly below them for any weight loss you want.

You can still have sweet treats and other goodies with the right balance, but these shouldn’t make up any more than 5% of your daily calories, ideally.

High-quality sources of protein, such as chicken, eggs, fish, tofu, and hemp seeds, are worth making the headline of your diet. Carbohydrates are necessary for your energy levels and are the top-tier food group before exercise.

Reduce your stress

Ha! If only it were that easy. That’s what you’re probably thinking. Work, family life, and everything you read in the news that isn’t good news all contribute to it. Here’s what we do to reduce our stress:

• Manage smartphone use. Turn it off at night or put it in aeroplane mode. You’ll then have no reason to pick it up without first switching it on or enabling the internet. It’s a barrier that can help you spend more time doing other things.
• Go for walks. With or without your dog, or someone else. Just being outside is better than being indoors, particularly if you spend most of your time working inside.
• Go old school with your spare time. No gaming or computers, no movies. Read a book and put your brain to work. Sketch, knit, or anything else that engages the side of your creativity that usually goes untouched.
• Cut out toxic stuff. Social media is a big one -- can you even help yourself from doomscrolling? Also, people. If people are causing you stress that you can avoid or reduce your exposure to, take that leap.

Get more active

Do what you need to do -- join a gym, a five-a-side team, buy some new running trainers, whatever it takes to get out there more.

Exercise within your limits but push yourself when appropriate. A decent format is to work out one day, then take a day off and eat clean. One day on, one day off, and for the days you have off, make diet the core part of your routine.

A few ways you can get more active:

• Stretches in the morning. Great to work on any niggles you have, like lower back pain. The best place to learn stretches is YouTube.
• Walking. At whatever pace is best for you. The outdoors is the best place to work your legs, feet, and hips on different inclines.
• Running. A massive step up from walking. Again, go at your own pace. If you’re getting started, try alternating between walking and running. Ease into it.
• Sports. Be it football, squash, cricket, basketball, by yourself or with others. There should be clubs for most of these near you.
• Weight training. At home or at the gym. With or without a weight bench. You can even do nothing but bodyweight exercises.

The bottom line

Take supplements to improve your diet, eat clean, reduce your stress, and move around as much as you can without setting back any niggles you have.

That’s the formula for a summer wellness routine that’ll keep you at your best. For even more tips, check our articles ‘5 nutrients for your mental wellbeing and feeling at your best’ and ‘Heart supplements, the best ones for your heart health’.

 

It’s easier to stay well during summer than it is any other season. It’s a misconception if we’ve ever heard one. Think about all the seasonal allergies, increases in social gatherings, and diet changes you go through for summer.

Add that many of us reduce our supplement intake over summer due to being more active and forgetful, and it’s easy to see why wellness can be a challenge.

You’re not in dire straits is the good news. This article has summer wellness supplements to assist in your health and keep you going. No nonsense.

Vitamin A

This nutrient supports the immune system working as it should and brings the added bonus of looking after your eyesight and skin. We recommend Vitamin A 8000IU, it’s an excellent option to take each day to cover what your body needs.

Vitamin D

Your body gets it from the sun. Good enough during summer, you’d think, but there’s no guarantee you’re going to get enough sunshine. Our Vitamin D 10μg (400IU) is a good place to start to maintain immunity and bone and muscle health.

Vitamin C

A crucial vitamin for your energy levels and immunity, with supplements providing the recommended daily dose alongside any diet deficiencies (if you don’t like eating fruit, then you could be low on it). Our Vitamin C 1000mg Tablets get you started.

Vitamin B12

Another immunity improver for the summer months. B12 also plays roles in your nervous system and brain health. Vitamin B12 Complex Tablets provide what you need, or you can try Vitamin B12 1000ug with 400ug Folic Acid.

Vitamin B6

A B vitamin for your energy, nervous system, and hormonal balance. It works as a standalone supplement in our Vitamin B6 100mg Tablets, or go for our Magnesium & Vitamin B6 tablets, with magnesium being good for your energy and joint care.

Zinc and Copper

Copper does a job for your hair, skin, immunity, and joint care. Zinc is a proven supplement for eye care and fertility. Worth giving a go is our Zinc 15mg with Copper Tablets, and our Zinc Combo Complex Capsules for just the zinc without the copper.

Iron

You need it for normal cognitive function, energy-yielding metabolism, and the normal function of the immune system. It also reduces fatigue. Gentle Iron Capsules work well for most people.

Calcium

The bone health supplement for summer. Also proven to help reduce the risk of falling associated with postural instability and muscle weakness. It works best alongside a few other supplements. Try our Calcium, Magnesium & Zinc Tablets.

Biotin

It’s the supplement mostly known for giving you healthy-looking hair. But that downplays what it does for you. It’s also good for your metabolism, nervous system, and psychological function. Start with our Biotin 2.5mg (30) Tablets.

Probiotics

Worthwhile for your digestive health. They’re also good for bloating and can sometimes alleviate cramps after eating. Our Probiotic Complex Capsules are high-potency and have prebiotic inulin, which improves the effectiveness.

DHA/EPA (via oils)

Fish oils contain EPA and DHA, which assist in maintaining normal blood pressure, with DHA also contributing to brain function and normal vision. Cod Liver Oil 1000mg Softgel Capsules and Super EPA Fish Oil 1000mg are good starting points.

Your wellness routine for summer

The supplements above will get you going. Which ones are best is dependent on your existing diet and your amount of sun exposure in the case of vitamin D.

Most of these nutrients come from your diet, but not everything you eat will provide the correct daily amounts. In any case, it’s normal to supplement with vitamins A, C, and D, and to consume probiotics as part of your general wellness routine.

Starting with those is as good a place as any to go about it. However, any special dietary requirements or medication can skew your typical nutrition. It’s well worth asking your GP to run tests to find out if you have any deficiencies to address first in those cases.

Summer is there to be enjoyed anyway, provided your health’s in check. Browse all our latest supplements for more ideas.

 

 

Ever felt out of sorts? You can sometimes pinpoint it to poor sleep, something you ate, or somewhere you went and were then exposed to someone ill. Another potential reason is a lack of nutrients your body needs to function at its best.

Lacking vitamins, minerals, and fatty acids that your brain and body need for energy, metabolism, and overall health is only going to make you feel unwell and compensate with caffeine and sugar to get through the hard days.

The reality for you and most others is that when you eat well, supplement properly, and do the exercise and mobility factors needed to stay fit, you feel good.

We’ve got those five nutrients in mind:

1. Omega-3 fatty acids

High-quality fish oils and some nuts and seeds contain two omega-3s. DHA is the first; it contributes to normal brain function, and then there’s EPA, good for your heart and blood pressure. You can take omega-3s in capsules to increase your intake.

It’s worth supplementing with omega-3s if your diet contains little fatty fish and nuts/seeds that contain DHA and EPA.

Products we recommend:

• Fish Oil 1000mg Softgels for general use. Has a minimum of 18% EPA and 12% DHA.
• Super EPA Fish Oil 1000mg is a more potent product with 33% EPA and 22% DHA. It’s a decent choice if you have a known deficiency.

One capsule daily of either of these products is enough. You can also take them if your diet has enough fatty acids on paper.

2. Magnesium

There’s a lot of buzz around magnesium for brain health. People say it’s great for beating away brain fog, reducing stress, and so on.

The EU Food Register is also a believer in magnesium, authorising it for normal psychological function, energy metabolism, and fatigue reduction. There’s more to it than what people say, then, and it’s also a popular ingredient in multi-supplements.

Magnesium and Vitamin B6 Tablets are a popular choice because they both contribute to psychological function. Another option for more minerals is Calcium, Magnesium & Zinc Tablets, covering your brain, bone, and tissue health.

However, arguably the best pure magnesium supplement is our Magnesium 3 in 1 Complex Capsules containing Magnesium Bisglycinate 20%, Magnesium Citrate 30% Buffered, and the recommended dose of Magnesium Malate.

3. Vitamin D

Vitamin D is your sunshine vitamin, as in, you get some sunlight on your skin, and your body makes its own vitamin D from it.

But there’s every chance you can’t get enough sunlight to provide enough vitamin D for your body, which it needs for your bones, muscles, and immunity primarily, things that are necessary to feel healthy and do the things you want to.

A vitamin D supplement on its own is a good choice, but it also pairs well with calcium, a classic pairing for your bones and muscles.

Our Calcium, Magnesium & Vitamin D tablets are a fantastic choice to feel at your best, or you can go for vitamin D solo in our Vitamin D 3000iu Softgel Capsules or Vegan Vitamin D3 2000iu Softgels.

4. Probiotics

When you feel well after eating without tummy aches and digestive issues, you automatically feel better and more energetic. A probiotic is helpful in this respect, known to aid your gut microbiome with ‘good’ bacteria.

There are yoghurt drinks and live cultures you can eat for probiotics, but a high-quality probiotic complex capsule also works extremely well.

Our capsule has several bacteria strains that are safe and proven for gut health. Lactobacillus acidophilus, Lactobacillus casei, Streptococcus thermophilus, Lactobacillus salivarius, Bifidobacterium bifidum, and Lactobacillus rhamnosus.

5. Electrolytes

We’ll start with a brief mention of magnesium. It’s an electrolyte, meaning it carries an electric charge when your body dissolves it. Your body uses that charge for energy-yielding metabolism.

Other electrolytes include sodium, potassium, calcium, and phosphate, which you can take in supplements or get from meat, potatoes, dairy, and fish in good volumes. Of course, several sports drinks also have electrolytes if they’re isotonic.

Start your nutritional journey the right way

A healthier version of you, wouldn’t that be nice? It’s closer than you think with good nutrition. It starts with what you eat, being active, and topping up on the vitamins, minerals, and other ‘good stuff’ your body lacks.

Our seasonal wellness tips provide loads more advice. We also invite you to browse our complete product range for more supplement ideas.

Spring is the weirdest season for feeling your best. You’re leaving behind absolutely miserable weather and the sniffles for more natural vitamin D and less exposure to poorly people, only to get hit with early seasonal allergies instead.

A bit of both means you need to up your supplement and wellness game heading into spring to set yourself up for the best summer.

The right supplements and lifestyle choices mean you can work out more, get outdoors more, and do all the other things that make you happy in greater quantities. Spring isn’t just you "waiting for summer," it’s a season you can grasp with both hands.

Fast tips for wellness going into spring

• Supplement with proven products (based on the EU register) such as vitamin A, vitamin B12, copper, zinc, and vitamin C, instead of random herbs.
• Get outside as much as you can and bask in spring’s longer and sunnier days, which are the best remedy for any vitamin D deficiency built up over winter.
• Drink more water and fruit tea, and less caffeine (sorry, coffee lovers). Every time you’re heading to that kettle, make a caffeine-free choice. The stuff can stay in your system for hours and interrupt your sleep.
• Go to bed earlier. Speaking of sleep, it’s vital, in no uncertain terms. Those longer days can play tricks on you and keep you awake longer. Darken your bedroom in any way you can and aim for eight hours minimum.
• Recover some mental energy whenever you can. Put your smartphone away, avoid all other screens, and relax. Shower with minimal light; close your eyes on the sofa. Anything to recover some mental energy during the day.
• Maintain a healthy weight. For your gender, age, build, and the activities you want to do. Weigh yourself, and if you think you’re a bit over, aim to lose some, or put some on if needs be.

The best supplements for spring wellness

We previously touched on a few vitamins and minerals for spring. There are plenty more, with our top picks below offering proven health benefits:

Vitamin A

It contributes to the normal function of the immune system, with additional welcome impacts on your skin health and vision. Vitamin A 8000IU is a top-tier product you can take daily to meet your intake needs.

Vitamin D

Sunshine or supplement, you need vitamin D for immunity and the maintenance of your bones and muscles. Vitamin D 10μg (400iu) is a decent place to start, or you can up the dose with our Vegan Vitamin D3 2000iu Softgels.

Vitamin C

Improves your energy, immunity, and tiredness, and is among the easiest vitamins to increase your intake of with nothing more than citrus fruits. Our Vitamin C 1000mg Tablets are good for a four-month supply or thereabouts.

Vitamin B12

Another proven immunity improver, but also a crucial vitamin for giving you energy from food and reducing tiredness and fatigue. Take Vitamin B12 complex to feel more energetic, or Vitamin B12 1000ug with 400ug Folic Acid.

Magnesium and Vitamin B6

They’re available as a standalone supplement or in our Magnesium & Vitamin B6 tablets, with both ingredients playing roles in giving you energy. Magnesium is also beneficial for normal muscle and psychological function, or in other words, it helps you feel well.

Zinc and Copper

A few products to consider include Zinc Combo Complex Capsules (best if you only want to focus on zinc) and Zinc 15mg With Copper. Copper is one of the most overlooked immunity improvers and antioxidants.

Folate

Folate is the name for the natural version of folic acid. The Vitamin B12 tablets above contain the synthetic version. Folic Acid 400μg is our best natural product, suitable for daily supplementation for immunity.

Calcium

Great for your bones, tissue, and energy levels. It’s mostly found with other ingredients in tablets and capsules, such as in our Calcium, Magnesium & Zinc Tablets, which will help improve your health this spring.

Easing into supplements

Don’t buy multiple products and take them together because there’s no way of telling which supplements have positively impacted your health.

Start with the top supplements according to how health experts rank them. In order, we would start with these supplements:

• Vitamin D
• Vitamin C
• Magnesium
• Zinc
• Vitamin B12 (or any B complex)

Take vitamin D for four weeks and see if it helps. Then add vitamin C after month two, and a mineral, such as zinc, the month after (and so on).

Also worth exploring is a deficiency test with bloodwork to see if there are any deficiencies that need addressing before buying anything.

Spring is the weirdest season for feeling your best. You’re leaving behind absolutely miserable weather and the sniffles for more natural vitamin D and less exposure to poorly people, only to get hit with early seasonal allergies instead.

A bit of both means you need to up your supplement and wellness game heading into spring to set yourself up for the best summer.

The right supplements and lifestyle choices mean you can work out more, get outdoors more, and do all the other things that make you happy in greater quantities. Spring isn’t just you "waiting for summer," it’s a season you can grasp with both hands.

Fast tips for wellness going into spring

• Supplement with proven products (based on the EU register) such as vitamin A, vitamin B12, copper, zinc, and vitamin C, instead of random herbs.
• Get outside as much as you can and bask in spring’s longer and sunnier days, which are the best remedy for any vitamin D deficiency built up over winter.
• Drink more water and fruit tea, and less caffeine (sorry, coffee lovers). Every time you’re heading to that kettle, make a caffeine-free choice. The stuff can stay in your system for hours and interrupt your sleep.
• Go to bed earlier. Speaking of sleep, it’s vital, in no uncertain terms. Those longer days can play tricks on you and keep you awake longer. Darken your bedroom in any way you can and aim for eight hours minimum.
• Recover some mental energy whenever you can. Put your smartphone away, avoid all other screens, and relax. Shower with minimal light; close your eyes on the sofa. Anything to recover some mental energy during the day.
• Maintain a healthy weight. For your gender, age, build, and the activities you want to do. Weigh yourself, and if you think you’re a bit over, aim to lose some, or put some on if needs be.

The best supplements for spring wellness

We previously touched on a few vitamins and minerals for spring. There are plenty more, with our top picks below offering proven health benefits:

Vitamin A

It contributes to the normal function of the immune system, with additional welcome impacts on your skin health and vision. Vitamin A 8000IU is a top-tier product you can take daily to meet your intake needs.

Vitamin D

Sunshine or supplement, you need vitamin D for immunity and the maintenance of your bones and muscles. Vitamin D 10μg (400iu) is a decent place to start, or you can up the dose with our Vegan Vitamin D3 2000iu Softgels.

Vitamin C

Improves your energy, immunity, and tiredness, and is among the easiest vitamins to increase your intake of with nothing more than citrus fruits. Our Vitamin C 1000mg Tablets are good for a four-month supply or thereabouts.

Vitamin B12

Another proven immunity improver, but also a crucial vitamin for giving you energy from food and reducing tiredness and fatigue. Take Vitamin B12 complex to feel more energetic, or Vitamin B12 1000ug with 400ug Folic Acid.

Magnesium and Vitamin B6

They’re available as a standalone supplement or in our Magnesium & Vitamin B6 tablets, with both ingredients playing roles in giving you energy. Magnesium is also beneficial for normal muscle and psychological function, or in other words, it helps you feel well.

Zinc and Copper

A few products to consider include Zinc Combo Complex Capsules (best if you only want to focus on zinc) and Zinc 15mg With Copper. Copper is one of the most overlooked immunity improvers and antioxidants.

Folate

Folate is the name for the natural version of folic acid. The Vitamin B12 tablets above contain the synthetic version. Folic Acid 400μg is our best natural product, suitable for daily supplementation for immunity.

Calcium

Great for your bones, tissue, and energy levels. It’s mostly found with other ingredients in tablets and capsules, such as in our Calcium, Magnesium & Zinc Tablets, which will help improve your health this spring.

Easing into supplements

Don’t buy multiple products and take them together because there’s no way of telling which supplements have positively impacted your health.

Start with the top supplements according to how health experts rank them. In order, we would start with these supplements:

• Vitamin D
• Vitamin C
• Magnesium
• Zinc
• Vitamin B12 (or any B complex)

Take vitamin D for four weeks and see if it helps. Then add vitamin C after month two, and a mineral, such as zinc, the month after (and so on).

Also worth exploring is a deficiency test with bloodwork to see if there are any deficiencies that need addressing before buying anything.

February brings about lovey-dovey moments. Thank Valentine’s Day, for that one. Another thing you can thank it for is drawing attention to your heart, and not just of the emoji kind.

Your heart health is something to work on in February with supplements. That muscle ticks away, and you even sometimes feel it flutter when it does. A little loving can go a long way to improving your overall health from within.

This article reveals the best heart-healthy supplements you can take this February.

Omega 3s (EPA and DHA)

You’ll find omega-3s in cod liver oil, other fatty fish oils, and algae oil supplements (the vegan option). They’re great for your heart because they help to maintain normal blood cholesterol and reduce inflammation in a double act.

The two main omega-3s are DHA and EPA, which you’ll consume both of in one fish oil supplement most of the time. DHA is best for brain function, and EPA is the heart-lover.

Another omega-3 is ALA, which has indirect benefits to heart health -- your body converts it to DHA/EPA. You can get it from cold-pressed linseed oil.

Products to consider:

·       Super EPA Fish Oil 1000mg 

·       Fish Oil 1000mg Softgels

·       Cod Liver Oil 1000mg Softgel Capsules

·       Cod Liver Oil Complex with Garlic Softgels

·       Cold Pressed Linseed Oil 1000mg

Vitamin B1, aka thiamine

Your heartbeat is fuelled by the energy your body makes available. B1 is a contributor to that necessary energy production, taking the nutrients you have and converting them into energy for normal heart function.

A vitamin B complex supplement is the typical way to improve your uptake. It could contain anywhere from 50% to 150% of your %NRV. FSC’s Vitamin B12 Complex Tablets meet 127% of your intake requirements.

The other B vitamins in a complex supplement play additional roles in your health and can help you feel more energetic overall.

Also check out:

·       Vitamin B Supreme High Potency

CoQ10

The modernly-named Coenzyme Q10 is an antioxidant that your body produces but can struggle to maintain good levels of after the age of 40. It lacks EU-authorised health claims but is widely used for heart support.

Supplementing with Q10 capsules or tablets helps to top up levels of this fantastic antioxidant and cellular energy supporter. A 100mg daily capsule is all you need. FSC’s CoQ10 capsules have a vegan capsule.

Magnesium

Magnesium is good for your muscles, of which your heart is certainly one. It supports normal muscle function and electrolyte balance -- electrolytes are important for your heart rhythm and the contraction of the myocardium.

You can take a pure magnesium product, such as 500mg capsules, or one that contains additional ingredients with health benefits, like Magnesium & Vitamin B6 and Magnesium 3 in 1 Complex Capsules, which triple up the magnesium forms.

Plant sterols/stanols

Plant sterol supplements are sold in capsules or tablets and are proven heart improvers via cholesterol reduction, blocking its absorption and lowering LDL.

A low daily phytosterol dose, around 100mg, such as that offered in Phytosterol & Vitamin C Complex Capsules, is one way to take a small amount with more of a wellness blend (vitamin C and chromium are its leading ingredients).

Effective sterol supplements contain circa 1,000mg to 2,000mg, and that’s generally touted as the best range to reduce your cholesterol.

How to start taking heart supplements

Straight up, your first port of call is your GP, doctor, or a private practice that can check for deficiencies in any vitamins and minerals, and test your lipid profile, with blood tests. That’ll give you a baseline to research the best supplements.

You should then:

• ·       Follow your doctor’s advice.
• ·       Research supplements from authoritative sources, such as FSC supplements, and for covered supplements, the EU register of health claims.
• ·       Consume supplements at the recommended dose.
• ·       Step down the dose to half if you experience any side effects and see how you get on.
• ·       Check the ingredients list for any additional supplements you take, to ensure that your overall dose of one ingredient doesn’t increase beyond what’s recommended.

Winter's here, and you're dragging compared to autumn, which already felt slower than summer. Sunlight vanishes, meals get heavier, cold saps the will to move, and your body's running on fumes whilst battling whatever bug’s going around.

You’re not alone in feeling less like yourself over winter, and the great news is you can recover some of your rigour with supplements that replace lost vitamins and minerals and otherwise improve your health.

Join us below to discover the best supplements for winter, which you can take as part of a balanced diet for the best results.

Best winter supplements for fatigue

You can feel weak even if your muscles can still do the job. Supplements that provide energy or contribute to its production are your perfect call. Consider these three:

1.    Iron

That crushing exhaustion that extra sleep won't touch? It’s often an iron shortage rather than seasonal mood problems, and heavy periods deplete stores month after month, faster than winter meals can replace them.

Another way it helps is in the formation of red blood cells and haemoglobin for oxygen transport, reducing your breathlessness.

Iron Complex combines ferrous fumarate with magnesium and B12, whilst Gentle Iron uses ferrous bisglycinate if standard supplements mess with your stomach.

2.    Magnesium

You might experience more stress in winter, which burns magnesium faster than any other mineral, alongside darkness reducing your positivity and cold tensing your muscles.

That double demand on stores that weren't adequate to start with means decent potential for deficiency, and most people get insufficient amounts from food even in good conditions.

A magnesium supplement could improve your physical and mental strength, since it’s proven to assist in electrolyte balance, metabolism, fatigue, and muscle function.

Take Magnesium 3 in 1 Complex for three forms of fast and long-acting magnesium, or Magnesium 500mg Capsules with added B6, a vitamin with similar effects.

3.    Vitamin C

You’ll want to stay active over winter, and that’s what the ‘big C’ helps you do by strengthening your immunity after intense physical exercise and reducing tiredness.

Hitting the gym and running your 5k are easier when you have a sufficient amount, but winter can take it all out of you fast. It doesn’t help that it’s water-soluble, meaning your body processes and uses it rapid.

Daily supplementation with Vitamin C 1000mg Tablets is all you need to keep your stores up and your energy game on track.

Best winter supplements for fending off sickness

You’re bound to pick up some nasties over winter but pick up too many and your strength levels will drop considerably. Check these out:

4.    Vitamin D

Without a supplement, there’s no easy replacement for the vitamin D you lose out on from lower sunlight in winter.

The sun’s beaming rays don’t just make you feel good but also strengthen your immunity so you’re not constantly off work.

Vitamin D 3000iu Softgel Capsules (we also have a vegan product) and Vitamin D 10μg (400iu) Tablets are good options.

5.    Zinc

Zinc is a testosterone maintainer, skin and hair improver, and immunity supplement all-in-one (so it makes you feel and look better).

Changes in your diet are the biggest bugbear for zinc levels, with a switch from lighter meals such as seafood to heavier ones in winter giving you less of the stuff.

Decent intros to zinc include Zinc Picolinate and Zinc Combo Complex. Another option is Zinc with copper, either in a tablet or capsule, with that copper also improving immunity.

Best winter supplements for digestion

If you don’t digest food properly, there’s no way your body can extract the strength-increasing nutrients it needs, plus, you’ll struggle to metabolise and produce energy when you need it. You only need one supplement:

6.    Probiotics

Your gut has bacteria that break down food, extract its components (such as vitamins), and convert some of it into fatty acids your body needs, but those ‘good bacteria’ can go out of balance due to sickness, medication, and a low-quality diet.

Taking a probiotic is the easiest way to replenish your gut, and there are a few ways you can do it, including Probiotic Complex Capsules and yogurt drinks.

The advantage of capsules is that they contain no calories but do contain additional ingredients for better digestion, such as inulin.

Summing up

Winter strength supplements fill nutritional gaps your diet can't cover and help when your body demands more than usual via exercise, sickness, menstruation, and the like.

The supplements we’ve covered are a good starting point but can only do so much. You need quality sleep, regular movement, and meals beyond beige carbohydrates if you’re going to stay as strong as possible over the next few months.

You’re going to have less energy and focus after summer. There’s no getting around it. You have less sunlight, more colds and bugs going around, and many more seasonal events on your plate to sap your resources.

Eating and exercising will help you stem the tide, and you can take appropriate supplements to bridge any nutritional gaps (a capsule or tablet in the morning is all you need, and you can pick them up in large quantities for one to six months’ worth).

Find the best supplements for autumn and winter below.

 

Energy supplements

Some vitamins and minerals help your body produce energy with building blocks for ATP, by extracting nutritional elements from food, or improving fatigue.

Keeping your energy levels up isn’t merely a case of plenty of calories in and a sweet snack when your blood sugar drops. These supplements can help:

B vitamins

B12 enables energy metabolism and reduces fatigue. Vegetarians lack it entirely since plants contain none. Absorption drops with age regardless of diet.

B6 handles protein breakdown and psychological function. Serotonin production depends on adequate levels. Protein-rich diets won't energise you if B6 runs low.

Folate combats tiredness alongside B12. It builds red blood cells your body needs for oxygen transport. If you’re pregnant, you need more than the average person.

Products to shop:

• To cover all B12 bases, take Vitamin B12 Complex
• Vitamin B6 100mg tablets
• Head High Plus Vitamins - B3, B5, B12, plus folic acid, D-biotin, and more

Iron

Oxygen reaches cells via iron transport. Ferritin below 50 may indicate depletion, felt as breathlessness on stairs and cold extremities. Morning coffee blocks absorption - take your supplement with orange juice instead, since vitamin C improves uptake.

Periods drain reserves monthly. Athletes need 30% more than sedentary people. Vegetarians face lower absorption from plant sources.

Check out:

• Iron Complex
• Gentle Iron (easier on your stomach, better if you have IBS or similar)

Additional reading: 5 Energy Types Your Body Needs + Best Supplements Guide

 

Focus and mental clarity supplements

Brain fog. An inability to get stuff done. Low mood and angry episodes. Sound familiar? Autumn and winter are horrible for it, but you can get back to your summer self with some supplements that help regulate happy hormones:

Omega-3s

EPA and DHA maintain heart function and blood pressure. DHA forms 40% of polyunsaturated fats in your brain. Without enough, you get dry eyes, poor memory, and mood swings.

Fish oil provides 2-3 grams ready-made. Flax converts at 5% efficiency, meaning you'd need tablespoons to match one fish oil capsule.

Related products:

• Fish Oil 1000mg Softgels (if you’re not vegetarian/vegan)
• For a higher EPA dosage, Super EPA Fish Oil

Vitamin D

UK winters prevent the sunshine vitamin's synthesis from October to March. Your skin produces a nominal amount, leaving you dependent on supplements.

Seasonal depression often traces to plummeting levels, your muscles could ache more, and you might also find that you catch colds more often without supplementation.

Products:

• Vitamin D 3000iu Softgel Capsules (60)

Magnesium

Brain fog and exhaustion trace to a magnesium shortage that many blood tests miss. Only 1% circulates in the blood. Your muscles twitch at night, and you can't sleep despite tiredness. Magnesium enables GABA production for calming your nervous system.

Glycinate reaches brain tissue without digestive upset. Citrate absorbs fast but can cause loose stools. Oxide absorbs at around 4% efficiency.

What we’re trying to say is, you’ll have the best results with oxide or glycinate, as these are most likely to improve your focus without ill effects.

Check out:

• Magnesium 500mg Capsules (this one is an oxide)
• Magnesium (Bisglycinate) 160mg Capsules

Our Calcium, Magnesium & Vitamin D tablets are another fantastic supplement choice to cover more than one nutritional gap.

 

Wellbeing supplements

You wake up in darkness, leave work in darkness, and your mood follows suit as autumn stretches into winter. The cold saps your energy and comfort. Plus, you have less motivation to exercise and see friends and family.

These supplements help you feel more like yourself:

Vitamin C

Your immune cells hoard vitamin C at concentrations 100 times higher than what circulates in your blood because it plays thousands of roles in keeping you well.

Unlike fat-soluble vitamins that hang around, this one escapes in your urine, so a supplement helps keep your body fuelled.

Smoking? Every cigarette costs you milligrams of the stuff, and a deficiency can cause bruises to show up from barely bumping into furniture. We recommend a 1000mg daily dose, either in tablet or capsule form.

Related products:

• Vitamin C 1000mg Tablets (120)

Zinc

Zinc builds T-cells and antibodies - your body's defence system against infections and the reason you bounce back from colds. Sweating during exercise depletes it. Vegetarian diets provide less absorbable forms.

White spots on nails give the game away. So do wounds that take forever to close. Most adults need 8-11mg daily. Fighting something? Jump to 15-30mg temporarily.

Products:

• Zinc Combo Complex

Probiotics

Antibiotics don't discriminate - they kill everything in your gut, beneficial bacteria included. Then sugar arrives and feeds the troublemakers you don't want multiplying. Your body's B vitamins and vitamin K production tanks without helpful bacteria.

Capsules work best for providing the Lactobacillus and Bifidobacterium your gut needs, with Inulin being essential for feeding the bacteria.

Check out:

• Probiotic Complex 120 Capsules

Some final thoughts

When the cold and earlier days strip away vitamin D, and stress burns your magnesium, the right nutrients help you function and pull through the worst of it. Even better, they complement your exercise, sleep, and wellness routines.

You can start with any of the supplements in our article, give them two to three weeks to settle in, and see if you feel any different. If you do, then happy days.

It’s also advisable to get a blood test for potential deficiencies before taking supplements, since you might need more substantial doses to make up for them.

Read this next: Why Autumn Is the Perfect Time to Rethink Your Supplement Routine

Your body runs on summer's schedule until October hits. Suddenly, everything shifts — vitamin D production drops, your energy metabolism struggles, and your immune system faces its biggest test of the year (so far: winter’s coming).

The good news? Your body is brilliantly adaptable. It just needs the right raw materials to thrive in any season.

Let's explore which supplements can keep you feeling as good in October as you did in July.

Seasonal shift in energy levels

Vitamin D

October steals your vitamin D production. Weak sunlight, shorter days, and necessary layers block UV radiation from reaching skin.

You need vitamin D most when you can make it least. The vitamin contributes to the normal function of the immune system — crucial support during peak illness season.

Supplementation bridges the gap between September's dwindling production and March's eventual return. Most people need 10 micrograms each day during the darker months.

Check out these products:

·       Vitamin D 10μg (400iu) Tablets (60)

·       Vitamin D 3000iu Softgel Capsules (60)

·       Vegan Vitamin D3 2000iu Softgels (60)

B vitamins

Energy metabolism runs on B vitamins working together. B12, B6, thiamine, riboflavin, niacin, pantothenic acid and folate all contribute to normal energy-yielding metabolism, with five of them pulling double duty against fatigue.

Complete complexes beat single vitamins every time. Isolated supplements miss the combos that make B vitamins effective.

Iron

Deep exhaustion signals possible iron shortage. Iron contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue — dual support for autumn energy.

Period-related iron loss accumulates over time. Heavy bleeding depletes stores faster than diet alone can replenish, even more so with reduced summer salad intake.

The best supplement is Iron Complex with ferrous fumarate, magnesium, and B12. If you have digestion problems, our Gentle Iron includes ferrous bisglycinate, which is less likely to cause problems than standard iron supplements.

Additional reading: 5 Energy Types Your Body Needs + Best Supplements Guide

Immune system support

Vitamin C

Your immune system needs consistent vitamin C access. The vitamin contributes to the normal function of the immune system — support that matters before exposure, not after.

Autumn herds everyone indoors, where air recirculates without end. Every cough spreads further, every surface harbours more germs than breezy summer environments allow.

Water-soluble vitamins like C exit your system fast. Split doses maintain steadier levels than single large amounts, maximising protective potential.

Products to consider:

·       Vitamin C 1000mg Tablets (120)

·       Vitamin C 1000mg + Bioflavonoids-30 Tablets

·       Phytosterol & Vitamin C Complex Capsules

Zinc

Most adults get enough zinc from food until immune demands spike. The mineral contributes to the normal function of the immune system and protects cells from oxidative stress — critical when fighting infections.

Daily needs range from 7mg for women to 9.5mg for men, but therapeutic doses of 15-25mg work better during immune challenges. Our Zinc Picolinate offers maximum absorption, while the Zinc 15mg with Copper prevents mineral imbalances from higher dosing.

Check out our Zinc Combo Complex for additional immune support – it includes an essential mineral complex to keep you feeling well.

Magnesium

Your immune cells burn through magnesium to maintain protective responses. Beyond contributing to immune function, magnesium enables normal cell division (how your body creates new immune cells when needed).

We offer multiple forms because absorption varies by person. Magnesium Citrate 200mg suits those wanting quick results, Bisglycinate 160mg causes fewer digestive issues, and 500mg capsules suit most people.

Metabolic considerations

Chromium and cinnamon

Blood sugar regulation becomes trickier as comfort food season arrives. Chromium contributes to the maintenance of normal blood glucose levels and the normal metabolism of macronutrients — relevant when your diet shifts towards heartier autumn fare.

Our Chromium and Cinnamon Capsules deliver 200µg of chromium (500% NRV) alongside cinnamon bark powder and a concentrated 30:1 extract. The combination targets both glucose control and macronutrient processing in one formula.

Skin and hair health in colder weather

Omega-3

Dry skin signals omega-3 deficiency before any other symptom appears. These essential fats form the lipid barrier that locks moisture into skin cells — without adequate intake, that barrier fails by November.

Our Organic Omega 3-6-9 Optimum Oil Blend uses flaxseed oil, which provides ALA for surface barrier repair, and primrose oil's GLA content to target inflammatory skin conditions that autumn triggers.

Where marine omega-3s excel at brain support, botanical blends directly feed skin cell membranes. You see results in texture and hydration within weeks.

Biotin

Hair and skin suffer from autumn's environmental assault. Biotin contributes to the maintenance of normal hair and skin — internal support for external challenges.

Central heating devastates moisture levels from day one. October begins six months of artificial environments that age appearance faster than the summer sun.

10,000 microgram doses show results within weeks. Lower amounts work too, but visible improvements take longer to manifest.

Collagen

You might want collagen for hair, skin and nail support. Our Collagen 400mg Capsules deliver bovine collagen in convenient capsule form.

Autumn weather strips moisture everywhere, increasing structural protein demands. Daily supplementation provides consistent support when your body faces environmental stress.

Mood and mental well-being

Magnesium and mood

Less daylight and more stress challenge emotional balance. Magnesium contributes to normal psychological function, offering stability when seasons change.

Different magnesium forms suit various needs. Glycinate calms and citrate energises — choose based on your priorities.

Omega-3 and brain function

Darker months challenge mental clarity more than summer ever does. DHA contributes to the maintenance of normal brain function, with two to three grams daily addressing deficiencies properly.

Two to three grams each day provides therapeutic amounts. Lower doses maintain health but may not address existing shortfalls.

Check out fish-derived products for the best results:

·       Fish Oil 1000mg Softgels (90)

·       Super EPA Fish Oil 1000mg 33/22 Softgels (60)

Vitamin D for improving mood

Physical tension often reveals vitamin D needs. The vitamin contributes to normal muscle function, helping ease the tightness that stress creates.

Dosing varies wildly between individuals. Standard 10 microgram amounts suit some, whilst others need 25 micrograms to feel any benefit.

Gut and digestive health

Probiotics

Dietary shifts reshape your intestinal landscape right away. Beneficial bacteria populations fluctuate based on available food sources.

Multi-strain formulas beat single strains for diversity. Our Probiotic Complex provides six bacterium types plus inulin — feeding good bacteria while introducing new ones.

Room temperature storage suits capsule probiotics fine, but most liquid probiotics need refrigeration to stay viable — check labels before buying.

Making autumn wellness work for you

Pick one or two supplements

Do you have a low mood? Exhaustion? Brittle hair? Tackle your worst problem first to find winning supplements that improve your wellness fast.

Consider blood tests for deficiencies

You might become deficient in vitamin D and other minerals after summer, so it's worth getting tested if fatigue or illness won't shift. Bloodwork beats guesswork every time.

Work on your overall wellness and health

Sleep, movement, proper meals and less alcohol will do you the world of good physically and mentally. Work to improve all aspects of your wellness.

Browse our complete range of supplements for more wellness ideas.

You wake up exhausted.

Your afternoon productivity tanks.

Evening workouts feel absolutely impossible.

Oh, and to top it off, you reach for sugar, caffeine, and other pick-me-ups, contributing to poor health and weight gain.

The problem — your body runs on five energy systems and you're not fuelling them properly. When you understand which one is failing, you can stop wasting money on random supplements and increase your energy levels.

Physical Energy

Physical energy powers your movement, and your will to move. When you’re physically tired, stairs become mountains, and everything is a chore.

B vitamins convert food into ATP, the molecule that acts as the primary energy carrier in cells, powering various cellular processes. B12 deficiency is common in vegetarians and anyone over 50. The methylated form works better than cyanocobalamin.

Check out Vitamin B Supreme High Potency to up your levels quickly.

Iron carries oxygen to cells. Test your ferritin levels first — too much iron causes serious problems. If you're deficient, supplementation transforms your energy within weeks.

CoQ10 operates inside mitochondria. Statin drugs deplete it. Most people notice improvements within two weeks of supplementing.

Creatine helps muscles regenerate ATP during intense efforts. You'll gain 2-3 pounds of water weight. You'll also lift heavier.

Rhodiola and ashwagandha don't provide energy — they prevent stress from stealing it. Blood tests can show if your cortisol needs managing.

Caffeine works. Green tea's EGCG helps fat cells release energy. Morning coffee, afternoon green tea makes sense for most people.

Mental Energy / Focus

Brain fog hits differently than physical tiredness.

L-theanine plus caffeine creates focus without jitters. The combination outperforms either substance alone.

Ginseng contains ginsenosides that enhance neuron communication. American and Asian varieties both show benefits in research. Check out our Maca with Ginseng and Black Pepper Capsules.

Lion's Mane mushroom provides hericenones and erinacines. These compounds stimulate nerve growth factor. Also see our Reishi Mushroom Complex Capsule.

Your brain consists mainly of fat. Omega-3s form the structural components of brain cell membranes.

Proprietary blends waste money when you can't verify what's inside. Quality nootropics list every ingredient and exact amount — anything else is gambling.

Emotional Energy / Mood Balance

Emotional exhaustion makes you snap at loved ones over nothing.

Magnesium participates in 300+ enzymatic reactions, including neurotransmitter production (brain health), with magnesium glycinate absorbing well without digestive upset. Most people need more than they get from food.

Products:

• ·       Maca with Ginseng and Black Pepper Capsules
• ·       Magnesium 500mg
• ·       Magnesium (Bisglycinate) 160mg
• ·       Calcium, Magnesium & Vitamin D combination
• ·       Calcium, Magnesium & Zinc - 30 or 90 tablet options

Vitamin D functions like a hormone in mood regulation. Levels below 30 ng/mL affect mood noticeably. Test yours — this one is easy to overdo.

Maca and ashwagandha work through different pathways. Maca users report feeling more capable of handling stress. Ashwagandha lowers cortisol in some people.

Sustained Energy / Fighting Fatigue

Some crash after lunch. Others never reach full capacity.

Ferritin below 50 means you're running on fumes, regardless of "normal" reference ranges. Iron supplementation fixes the crushing fatigue that nothing else touches. Check out Iron Complex with added nutrients for optimal absorption.

B-complex vitamins work together. Taking isolated B vitamins disrupts the balance. Take a complete complex with breakfast.

Cordyceps improves VO2 max and exercise endurance in studies. Athletes take it before endurance events.

Electrolyte imbalance causes mysterious fatigue. Sodium, potassium, and magnesium work together. Pink salt and cream of tartar in water provide a simple solution.

NAD+ production declines with age. Direct NAD+ supplements absorb poorly. Nicotinamide riboside, a precursor, works better despite the high cost.

Metabolic Energy

Your metabolic energy determines whether food becomes fuel or storage.

Chromium helps insulin work efficiently. Take 200ug with carbohydrate-containing meals. More isn't better — stick to recommended doses.

A 4% metabolic boost from green tea extract sounds small. Over months, it adds up. EGCG concentration matters more than brand names.

Vegetarians wonder why fat loss feels impossible. Often, it's L-carnitine deficiency — meat provides it naturally, supplements offer 2 grams of tartrate form for fasted cardio.

Making Supplements Work

Pick your worst energy problem and focus there. Physical exhaustion needs different solutions than brain fog or mood swings. Throwing everything at the wall means you'll never know what worked.

Timing follows logic. B vitamins help produce energy, so morning makes sense. Magnesium glycinate calms your nervous system — perfect for evening. Work with your body's rhythms instead of against them.

Give each supplement at least a month before judging results because energy rarely improves notably overnight — your body needs time to rebuild depleted systems.

Your nutritional and wellness foundation matters most. Poor sleep destroys any supplement protocol. Chronic stress overwhelms even the best adaptogens. Fix the basics, or watch your money disappear with minimal results.

You can browse all our supplements here.