But do our bodies really need more vitamins in autumn? And if you live in a mild climate, spend time outdoors, and eat a balanced diet, do you need supplements at all? Let’s see which important nutrients you can get from regular food and when taking supplements might actually be needed.
Does your need for vitamins depend on the season?
Your need for vitamins depends on your age, diet, lifestyle, and overall health, not the season. If you eat a balanced diet, you can get most essential nutrients from regular food throughout the year.
If you’re asking yourself which vitamins to take in autumn, start by taking an honest look at what you eat, how you live, and how you’re feeling.
Sources of vitamins
You can get most vitamins from everyday foods, so not everyone needs to take extra supplements.
- B vitamins — meat, fish, eggs, dairy, legumes, and whole grains. Vitamin B12 is found mainly in animal products.
- Vitamin C — citrus fruits, kiwi, berries, sweet peppers, cabbage, and other vegetables and fruit.
- Vitamin A — eggs, dairy, and some kinds of fish; its precursors, carotenoids, are found in carrots, pumpkin, sweet peppers, and greens.
- Vitamin E — nuts, seeds, vegetable oils, and avocado.
- Vitamin K — leafy green vegetables such as spinach, lettuce, and broccoli.
- Folate (vitamin B9) — leafy greens, legumes, broccoli, avocado, and citrus fruits.
But in reality, our diets are not always this varied. Some people rarely eat fish, don’t often add greens to their meals, or avoid dairy. When you miss out on whole food groups, it can be harder to get enough of certain vitamins.
So before you buy a multivitamin, take a look at what you actually eat. If you often skip certain food groups, try to adjust your diet first. If you have risk factors or think you might have a deficiency, talk to your doctor.
Sources of vitamin D
You can get vitamin D from foods like oily fish, eggs, and some fortified products. However, your body also makes a lot of its vitamin D when your skin is exposed to sunlight.
This means your vitamin D level also depends on your lifestyle. Even if you live in a sunny country, you might not get enough vitamin D. What matters is how much time you spend outside, if you get direct sunlight, how much skin is exposed, and factors like your age and skin type.
How to support your body in autumn without vitamins
If you want to take care of your body in autumn, starting with vitamins is not the best first step.
It’s much more important to keep a regular sleep schedule, eat well, stay active, and spend time outdoors. In Georgia, autumn makes this easier, since you can still enjoy walks in the fresh air as part of your routine.
Aim to keep your diet varied. Include vegetables, fruit, protein sources, whole grains, fish, nuts, and other foods that provide the nutrients you need.
If your diet is restricted or you have reason to suspect a deficiency, talk it over with a doctor.
How can you tell if your body is short on vitamins?
Symptoms by themselves can’t show which vitamin you might be missing. The same signs can happen with many different conditions and are not always related to vitamins. Still, some changes are worth noticing and can be a good reason to check your diet and talk to your doctor about testing.
- Vitamin D — with pronounced deficiency, muscle weakness and bone pain are possible.
- Vitamin B12 — fatigue, weakness, reduced concentration; with severe deficiency, numbness or tingling in the hands or feet may appear.
- Folate (B9) — weakness, fatigue, and shortness of breath linked to the development of anemia.
- Vitamin C — bleeding gums, easier bruising, slow wound healing. Marked deficiency is rare.
- Vitamin A — dry eyes and skin, worsening night vision. In people with a varied diet, severe deficiency is uncommon.
One symptom alone is not enough to know which vitamin you might be lacking. For example, fatigue or hair loss can have many causes besides vitamin deficiency. This is why it’s not a good idea to choose supplements on your own just because of one symptom.
If you notice any of these symptoms, it’s best to get checked and talk to your doctor about the results. At Silk Medical, you can have a basic or comprehensive check-up to assess your health and see if you need more tests.
If a deficiency is found, your doctor can choose the right vitamins or minerals and decide on the right dose. Taking them on your own just in case is not a good idea, since too much of some vitamins can also be harmful.
