As temperatures drop and flu activity rises above levels seen at the same time over the past four years, a pharmacist is urging people across the UK to consider taking certain supplements during autumn and winter. Brits spend an estimated £4.1 billion on dietary supplements each year, and approximately two million will be diagnosed with Seasonal Affective Disorder (SAD) this winter.
The Supplements Recommended for Winter
Dennis Ouko, superintendent pharmacist at Phlo Clinic, said: "It's important that we don't apply a 'one size fits all' approach when it comes to supplements." He added that the vitamins and minerals the body needs vary depending on the time of year, lifestyle, diet, and deficiencies, and advised seeking the advice of a healthcare professional before taking supplements.
Hazel Shore, a registered dietitian at Phlo Clinic, said: "As a general rule, it's best to get most of the vitamins and minerals we need from a varied diet. Supplements can fill specific gaps, but they don't give us everything food does, such as fibre, protein and the wide mix of nutrients found in whole foods." The main exception in the UK is vitamin D in autumn and winter, when everyone is advised to consider a daily supplement.
Vitamin C and Vitamin B12
Dennis said vitamin C contributes to the normal function of the immune system, helps reduce tiredness and fatigue, and is needed to make collagen. He noted it won't stop you catching a cold, but getting enough supports the body's normal defences all year round. Hazel explained that citrus fruits, kiwis, strawberries, blackcurrants, peppers, broccoli, Brussels sprouts and potatoes are rich in vitamin C, and that cooking, especially boiling, reduces the amount in food.
Dennis added that the NHS advises adults to consume around 40mg of vitamin C every day, achievable through diet alone, with one medium orange containing around 60mg and a pepper up to 100mg. Smokers should aim to consume an additional 35mg of vitamin C every day.
On vitamin B12, Dennis said it helps the body create healthy red blood cells, supports brain and nerve cell function, and converts food into cellular energy. In winter, it can help with the synthesis of neurotransmitters like serotonin and dopamine, which regulate mood and anxiety. Hazel noted that B12 needs don't change with the seasons, but deficiency symptoms can be mistaken for winter fatigue. Plants contain virtually no vitamin B12, so people who eat few or no animal products need a reliable source all year round.
Vitamin D and Multivitamins
Dennis said vitamin D helps regulate calcium and phosphate levels, keeping bones, teeth and muscles healthy. The skin makes vitamin D when exposed to UVB rays from the sun, which is why levels can be lower in winter. Hazel added that vitamin D is found in oily fish, red meat, and egg yolks, with some foods fortified, but it can be difficult to get all the vitamin D the body needs from diet alone.
Everyone in the UK is advised to consider a daily 10 microgram vitamin D supplement in autumn and winter, from October to early March. Some people are advised to take one all year round, including people who are rarely outdoors, those who usually cover most of their skin outdoors, and people with darker skin.
Hazel said multivitamins are usually used to supplement daily diet and fill nutritional gaps, but should not replace a varied diet. People taking weight-loss medicines often eat much smaller portions, making it harder to get enough nutrients. For those who are pregnant or could become pregnant, the NHS recommends a daily 400 microgram folic acid supplement from before pregnancy until 12 weeks, as well as 10 micrograms of vitamin D, while avoiding supplements containing vitamin A (retinol).
