As summer comes to an end and the days gradually become shorter, autumn brings a noticeable change in our routines. Cooler weather, less daylight and more time spent indoors can all affect how we feel, making it a good time to reset our habits and prepare for the months ahead.
From getting enough vitamin D and supporting your immune system to looking after your gut health and maintaining healthy energy levels, a few simple changes can help you feel your best as the seasons change.
In this guide, we'll look at some practical ways to prepare for autumn and how vitamins and supplements can complement a healthy lifestyle.
Why Does Autumn Feel Different?
The transition from summer to autumn can affect our daily routines in several ways.
The days become shorter, temperatures drop and many of us spend more time indoors. Holidays and lighter summer evenings also give way to more structured work and school routines.
These changes can influence:
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Sleep patterns
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Energy levels
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Physical activity
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Diet
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Time spent outdoors
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Mood and general wellbeing
Rather than waiting until winter arrives, autumn can be a useful time to focus on the basics of your health and wellbeing.
Get Your Vitamin D Routine Ready
One of the biggest changes as autumn arrives is the reduction in sunlight.
Vitamin D is produced by the body when skin is exposed to sunlight, but in the UK there are periods of the year when sunlight isn't strong enough for the body to make sufficient vitamin D.
Vitamin D contributes to the normal function of the immune system, maintenance of normal bones and normal muscle function. ¹
The NHS recommends that adults consider taking a daily vitamin D supplement during the autumn and winter months. ²
If you don't already take vitamin D, autumn is a good time to think about making it part of your daily routine.
Support Your Immune System
Autumn and winter are often associated with seasonal illnesses, particularly as people spend more time indoors.
A healthy immune system relies on a balanced diet, adequate sleep, regular physical activity and a range of essential nutrients.
Vitamin C and vitamin D both contribute to the normal function of the immune system.¹
Vitamin C can be found naturally in foods such as oranges, kiwifruit, strawberries, peppers and broccoli, while vitamin D is found in smaller amounts in foods including oily fish, egg yolks and fortified foods.
Supplements can complement your diet when your nutritional intake doesn't provide everything you need.
Look After Your Gut Health
Your digestive health is another area worth considering as the seasons change.
The gut contains trillions of microorganisms that form the gut microbiome, and diet and lifestyle can influence this community.
Autumn is a great time to focus on eating a varied diet containing plenty of:
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Fruit and vegetables
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Wholegrains
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Beans and pulses
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Nuts and seeds
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Fibre-rich foods
Staying hydrated and remaining physically active can also help support normal digestion.
For those looking to add a supplement to their routine, Bio Cultures can provide an easy way to incorporate selected live cultures into your daily diet.
Keep Moving as the Weather Gets Cooler
It's easy to become less active when the weather gets colder and the evenings become darker.
However, regular physical activity remains important throughout the year.
You don't need to completely change your exercise routine. Walking, cycling, swimming, strength training or home workouts can all help you stay active.
If outdoor exercise becomes less appealing, try moving your workouts indoors or finding activities that you enjoy during the colder months.
Support Normal Energy Levels
Shorter days and changes to your routine can sometimes leave you feeling less energetic.
A balanced diet, regular movement, adequate sleep and good hydration are all important for maintaining energy.
Several nutrients also contribute to normal energy-yielding metabolism.
Magnesium
Magnesium contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue. ¹
It also contributes to normal muscle function and normal functioning of the nervous system, making it a popular addition to everyday wellness routines.
Vitamin B12
Vitamin B12 contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue. ¹
B12 is found naturally mainly in animal-based foods, so people following vegetarian or vegan diets may need to pay particular attention to their intake.
Don't Forget Omega-3
As the weather gets colder, it's still important to maintain a varied and balanced diet.
Oily fish such as salmon, mackerel, sardines and trout are rich sources of omega-3 fatty acids.
EPA and DHA contribute to the normal function of the heart, while DHA contributes to the maintenance of normal brain function and normal vision. ¹
If you don't regularly eat oily fish, an omega-3 supplement can be a convenient way to include fish oil in your routine.
Our Super Strength Omega 3 Fish Oil 2000mg is an easy addition to a daily supplement routine and can be taken alongside a main meal.
Make Sleep a Priority
Summer can sometimes mean later nights and disrupted routines.
As autumn arrives, it's a good opportunity to get back into a consistent sleep schedule.
Try to:
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Go to bed and wake up at similar times each day.
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Reduce screen time before bed.
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Keep your bedroom comfortable and dark.
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Avoid large meals immediately before going to sleep.
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Stay physically active during the day.
A consistent sleep routine can help you feel more prepared for the shorter days ahead.
Eat With the Season
Autumn provides plenty of opportunities to enjoy nutritious seasonal foods.
Root vegetables, squash, apples, pears, berries, leafy greens and wholegrains can all form part of a varied autumn diet.
Warm meals such as soups, stews and roasted vegetables can also make it easier to include plenty of vegetables during the colder months.
Rather than focusing on individual "superfoods", aim for variety across your diet to provide a broad range of vitamins, minerals and other nutrients.
Stay Hydrated
It's easy to drink less water when the weather gets colder because you're not sweating as much as you might during summer.
However, staying hydrated remains important all year round.
Water, herbal teas, milk and water-rich foods can all contribute to your daily fluid intake.
Keeping a reusable water bottle nearby can be a simple reminder to keep drinking throughout the day.
Prepare Your Supplement Routine
If your supplement routine tends to become inconsistent during busy periods, autumn is a good time to simplify it.
Rather than taking lots of different supplements without a clear reason, think about your individual diet, lifestyle and health goals.
Your routine might include:
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Vitamin D during the autumn and winter months
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Vitamin C as part of a balanced diet and supplement routine
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Magnesium for normal muscle function and energy metabolism
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Omega-3 if you don't regularly eat oily fish
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Bio Cultures as part of a gut-health routine
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Vitamin B12 if your diet may provide limited amounts
The right supplements will vary from person to person, so always follow the recommended dosage and product instructions.
Autumn Is a Good Time for a Routine Reset
The change of season doesn't have to mean a complete lifestyle overhaul.
Small changes can make your routine easier to maintain throughout autumn and into winter.
Try focusing on:
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Getting enough sleep
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Eating a varied and balanced diet
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Staying physically active
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Spending time outdoors during daylight
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Drinking enough water
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Keeping your vitamin D intake in mind
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Supporting your gut health
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Taking supplements consistently where appropriate
These simple habits can provide a strong foundation for your overall health and wellbeing as the seasons change.
Preparing for Autumn, One Habit at a Time
Autumn is a natural opportunity to reset your routine and prepare for the months ahead.
From getting enough vitamin D and eating a varied diet to staying active, prioritising sleep and looking after your gut health, there are plenty of simple ways to support your wellbeing.
Supplements can complement these habits where appropriate, but they work best as part of a wider healthy lifestyle.
A little preparation now can help you head into the colder months with a routine that supports your health, energy and everyday wellbeing.
Frequently Asked Questions
Should I take vitamin D in autumn?
The NHS recommends that adults consider taking a daily vitamin D supplement during autumn and winter because there is less sunlight available for the body to produce vitamin D.²
What vitamins are good for autumn?
There isn't one specific set of vitamins everyone needs for autumn. Vitamin D is particularly relevant during the autumn and winter months in the UK, while vitamins such as vitamin C and B12 can form part of a balanced diet and supplement routine depending on individual needs.
How can I support my immune system in autumn?
A varied diet, regular exercise, sufficient sleep and good hygiene can all support general health. Nutrients including vitamin C and vitamin D also contribute to the normal function of the immune system.¹
How can I maintain energy during autumn?
Prioritising sleep, eating regular balanced meals, staying hydrated and keeping physically active can all help support normal energy levels. Magnesium and vitamin B12 also contribute to normal energy-yielding metabolism.¹
Is autumn a good time to start taking supplements?
Autumn can be a useful time to review your diet and supplement routine, particularly as daylight hours decrease. However, the supplements you need depend on your individual diet, lifestyle and circumstances.
