What Vitamins Are Needed in Autumn: Advice from a Nutritionist

In autumn, the daily intake of vitamins significantly decreases, and the level of sunlight drops, which leads to a general weakening of the body’s immune defenses.

Therefore, during the autumn-winter season, it’s important to take additional vitamin supplements to support the immune system and reduce the risk of viral infections.

Which vitamins are necessary in autumn, and how should they be selected? We spoke with nutritionist and human health specialist Yuliya Krylyk.

“In autumn and winter, the immune system needs the most support. But taking multivitamin complexes isn’t always beneficial—especially if you don’t know your vitamin levels from lab tests,” explains the expert.

“That’s why it’s important to focus on foods rich in vitamins and minerals, and to undergo a basic check-up to understand the ‘weaker’ areas of your body.”

What vitamins are needed in autumn? Nutritionist’s advice:

• Increase your intake of healthy fats. It’s important to maintain a balance between omega-3 and omega-6 fatty acids. At least three times a week, include fatty fish in your diet (such as herring, mackerel, or salmon).

• Add foods rich in probiotics to your meals, as they support and nourish healthy gut microbiota. A balanced gut flora plays a crucial role in immune function. Probiotic-rich foods include fermented cabbage (sauerkraut), homemade kvass, and other fermented vegetables.

• Include foods high in vitamin A, such as liver and eggs.

• Check your vitamin D levels through a blood test, and take supplements if necessary. A vitamin D deficiency can lead to frequent infections and viral illnesses.

• Lack of sunlight also affects serotonin synthesis— the neurotransmitter responsible for mood. Foods containing tryptophan, an amino acid that converts into serotonin, can help. These include turkey, chicken, cheese, and chocolate.

• Vitamins don’t directly protect against viruses, but a deficiency reduces the body’s resistance. Vitamins C, A, E, B12, B6, and D, as well as zinc, copper, and selenium, all support immune cell activity.

• As autumn and winter arrive, the amount of raw vegetables, greens, and berries in the diet drops. This leads to deficiencies in vitamin C and folic acid. Include rose hips, sea buckthorn, cauliflower, legumes, nuts, liver, as well as broccoli, Brussels sprouts, microgreens, and pumpkin seeds in your diet.