As soon as autumn arrives, common colds and other respiratory infections begin to spread like wildfire. For many, keeping healthy turns into a top priority throughout these periods as individuals try to dodge sniffing schoolchildren, coughing commuters and bunged-up baristas while going about everyday routines. In this guide, we run through some widely-used dietary supplements people opt for in these seasonal shifts – from vitamin C and D to zinc – plus the simple, healthier daily behaviours you can introduce to help you feel at your best.
Why Do Common Colds & Respiratory Infections Increase in Colder Months?
Data from the NHS states that 80% of colds are contracted between September and March, but why are these respiratory infections more prevalent in this timeframe?
For one, with plummeting temperatures, we naturally spend longer periods tucked up inside – and often in closer contact with each other. This can foster environments where viral infections can circulate easily. Meanwhile, children are back in school, and offices are bustling following the summer holidays, too, which results in larger groups gathering in enclosed spaces day after day.
In addition to that, lower exposure to sunlight over the autumn and winter period can create a deficiency of vitamin D – plus, dry, cold air can enable certain viruses to live for greater durations outside of our bodies.
Popular Dietary Supplements for Autumn
Together, these challenges usually prompt numerous individuals to turn to dietary supplements and wellness-focused practices to assist in protecting overall health in times when they may need it the most.
Frequently chosen dietary supplements throughout the season include:
Vitamin C
Perhaps one of the best-known dietary supplements for the colder months is vitamin C. Not only does it contribute to the normal function of the immune system, but it also supports the protection of cells from oxidative stress. And, while it's typically found in citrus fruits, berries, peppers and leafy greens, plenty of us choose to use vitamin C dietary supplements to complement our nutrient levels – especially in seasons when comforting, convenient meals can be more appealing than fresh produce.
Vitamin D
According to the NHS, between October and early March, we don't generate enough vitamin D via the sun. As it may be difficult for lots of us to get sufficient supply from food alone in these months, the NHS recommends considering a supplement of 10 micrograms per day. As a result, this is a peak time for people to turn to vitamin D dietary supplements (available in various strengths to suit individual needs) to try to help maintain levels.
Zinc
An essential mineral that contributes to the proper functioning of the immune system, zinc assists the body in making new cells and processing nutrients. The NHS advises 9.5 milligrams a day for men (aged 19 to 64 years) and 7 milligrams a day for women, which can be obtained by eating a balanced diet – including meat, shellfish and wholegrain foods. However, in autumn and winter – when immune system support commonly becomes more of a focus – many select zinc supplements to ensure consistent intake.
The NHS advises not to exceed 25 milligrams of zinc supplements a day, unless advised to by a doctor.
Supportive Habits to Help Your Wellbeing
As well as dietary supplements, practical lifestyle changes can also help you to stay well, such as:
- Getting enough sleep: Aim for 7-9 hours every night
- Staying active: Even when indoors, try to move often
- Keep hydrated: It's easy to forget while it's not as warm
- Wash hands regularly: Helps reduce catching viral infections
- Eat a varied diet: Rich in fruits, vegetables and wholegrains.
As with all dietary supplements, it’s recommended to consult with a health professional before adding new products to your regimen – particularly if you have any existing medical conditions or are taking other prescription and non-prescription medicines.
