As the seasons change, often times our supplement routines do too. We need more of certain vitamins/minerals during different parts of the year – for example, we may need less vitamin D in the summer as we’re exposed to more sunlight, but we may need to replenish other vitamins from losing sweat. As we ease into the colder months, you may be wondering what you can add/remove from your rotation to best support your health. We’ve created a list of our top supplement picks for the fall/winter season which are available to shop in store or on our website.
During the colder months, it’s especially important to use supplements known to support and strengthen the immune system. Cold, dry air may weaken resistance to common viruses, making many of us more susceptible to illness.
- Vitamin C – Aim for anywhere between 600 and 2,000IU of vitamin C to help fight against common viruses in the fall/winter season. Consume seasonal produce high in vitamin C, like potatoes, leafy greens, broccoli, and cranberries.
- Elderberry – Elderberries are high in antioxidants which boost the immune system and protect against viruses. Make a month’s worth of elderberry syrup using dried berries (available to shop here). Follow this link to our go-to elderberry syrup recipe.
- Zinc – Find a zinc supplement with 10-15mg per serving to prevent deficiency during the winter months. You may choose to increase your dose if you are actively fighting off a virus.
Medicinal mushrooms are another great option for supporting immune health, energy/focus, and mood during winter months. Here are our top 3 picks for mushrooms to incorporate into your routine this fall:
- Turkey Tail: Turkey tail mushroom contains a compound called polysaccharide-K (PSK) that stimulates the immune system, according to this article. It’s rich in antioxidants and may be useful in protecting against illness during the winter months.
- Chaga: Chaga mushrooms are particularly high in antioxidants, making them a great option for reducing inflammation. If you struggle with joint pain during the chillier seasons, a chaga supplement may be beneficial.
- Cordyceps: If you find that your energy levels dip this time of year, try cordyceps! These mushrooms are believed to support healthy energy levels and mood.
According to this article, up to 18% of Americans are deficient in vitamin D. It’s especially difficult to reach the recommended daily amount in fall/winter when sun exposure is limited. Vitamin D is essential in promoting a strong immune system, bone health, and mood. Look for a supplement with around 600IU per serving to reach the recommended daily amount.
We hope this guide to fall/winter supplements is useful! Shop seasonal supplements on our website.