The Best Vitamins and Supplements for Autumn & Winter

As the weather gets colder and daylight hours decrease, you may be wondering which vitamins and supplements are worth taking during autumn and winter.

From vitamin D and vitamin C to vitamin B12, zinc and iron, certain nutrients are particularly worth paying attention to during the colder months, especially if you follow a vegan or plant-based diet.

A healthy, balanced diet should always be the foundation of good nutrition. But changing seasons, reduced sunlight and busy autumn routines can make this a useful time to check that you're getting the vitamins and minerals your body needs.

In this guide, we'll look at some of the best vitamins for autumn and winter, what each nutrient does, the best vegan food sources and when you might want to consider a supplement.

What vitamins should you take in autumn and winter?

There isn't one supplement routine that's right for everyone.

Your nutritional needs will depend on factors including your diet, lifestyle and individual circumstances. However, some nutrients deserve particular attention during autumn and winter.

Vitamin D is especially important in the UK because between October and early March, sunlight isn't strong enough for our skin to make sufficient vitamin D. The NHS advises that adults and children over four should consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter.

Other nutrients including vitamin C, vitamin B12, zinc and iron also play important roles in energy, immune function and everyday health.

If you follow a vegan diet, it can be particularly useful to understand which nutrients are harder to obtain from food alone.

So, let's look at them individually.

Vitamin D: One of the Most Important Vitamins for Autumn and Winter

Why is vitamin D important?

Vitamin D primarily know for bone health, has several important roles within the body.

It helps support:

• Normal function of the immune system
• Maintenance of normal bones
• Normal muscle function
• Maintenance of normal teeth
• Normal absorption and utilisation of calcium and phosphorus

Unlike most vitamins, one of our main sources of vitamin D isn't food - it's sunlight.

From around late March or early April until the end of September, most people in the UK can make vitamin D when their skin is exposed to sunlight.

But between October and early March, the sun isn't strong enough for us to make sufficient vitamin D this way.

That's why vitamin D is one of the most important nutrients to think about when building an autumn and winter supplement routine.

What are the best vegan sources of vitamin D?

There aren't many naturally rich plant-based sources of vitamin D.

Vegan-friendly sources can include:

• Fortified plant milks
• Fortified breakfast cereals
• Fortified spreads
• Some fortified plant-based yoghurts
• Certain UV-exposed mushrooms
• Vegan vitamin D supplements

The NHS specifically advises people following a vegan diet to check supplement labels to ensure the vitamin D used isn't derived from animal sources.

Is all vitamin D3 vegan?

No – and this is an important distinction when choosing a supplement.

Some forms of vitamin D3 are derived from lanolin, which comes from sheep's wool.

If you follow a vegan lifestyle, look specifically for a vegan vitamin D3 supplement rather than assuming all vitamin D supplements are plant-based.

Our High Strength Vegan Vitamin D3 offers a simple plant-based way to add vitamin D to your everyday autumn and winter routine.

Discover Vegan Vitamin D3 >

Vitamin C for Immune Support During Autumn and Winter

Vitamin C is probably one of the first vitamins that comes to mind when we think about colder weather.

And while vitamin C isn't a magic shield against winter bugs, it does have several recognised functions within the body.

What does vitamin C do?

Vitamin C contributes to:

• Normal function of the immune system
• Reduction of tiredness and fatigue
• Normal energy-yielding metabolism
• Protection of cells from oxidative stress
• Normal collagen formation for the normal function of skin
• Increased iron absorption

Because vitamin C is water-soluble and isn't stored by the body in the same way as some other nutrients, regularly eating vitamin C-rich foods is important.

What are the best vegan sources of vitamin C?

Fortunately, vitamin C is easy to find in a plant-based diet.

Good vegan sources include:

• Oranges
• Lemons
• Grapefruit
• Kiwi fruit
• Strawberries
• Blackcurrants
• Peppers
• Broccoli
• Brussels sprouts
• Kale
• Potatoes

Rather than relying solely on citrus fruits, try eating a variety of colourful fruit and vegetables throughout the week.

An easy autumn dinner containing peppers, broccoli or Brussels sprouts can contribute just as meaningfully to your vitamin C intake.

Do you need a vitamin C supplement in winter?

Many people can get enough vitamin C through a varied diet.

However, a vitamin C supplement can offer a convenient option if you struggle to eat a varied diet consistently or simply want an easy addition to your everyday wellness routine.

Our Vitamin C 1000mg Effervescent provides vitamin C in an easy-to-take drink format - simply drop, fizz and sip.  

Discover High-Strength Lemon Vitamin C >

 

Vitamin B12: An Essential Nutrient for Vegans

Vitamin B12 deserves particular attention if you follow a vegan diet.

Unlike many other vitamins, reliable naturally occurring sources of B12 are largely found in animal-derived foods.

The NHS notes that vitamin B12 isn't naturally found in foods such as fruit, vegetables and grains, meaning vegans need to make sure they have a reliable source in their diet.

What does vitamin B12 do?

Vitamin B12 contributes to:

• Normal energy-yielding metabolism
• Reduction of tiredness and fatigue
• Normal function of the nervous system
• Normal psychological function
• Normal red blood cell formation
• Normal function of the immune system

This makes B12 an important nutrient to consider throughout the year — not just during autumn and winter.

What are the best vegan sources of vitamin B12?

Vegan-friendly sources include foods specifically fortified with B12, such as:

• Fortified nutritional yeast
• Fortified plant milks
• Fortified breakfast cereals
• Fortified meat alternatives
• Some fortified dairy-free spreads
• Vitamin B12 supplements

Always check the nutritional information because the amount of B12 can vary significantly between fortified products.

For anyone eating an entirely plant-based diet, making sure you have a reliable regular source of vitamin B12 is particularly important.

Zinc for Normal Immune System Function

Zinc is another nutrient that tends to receive more attention as autumn and winter arrive.

It's an essential mineral, which means our bodies can't make it themselves and we need to obtain it from our diet.

What does zinc do?

Zinc contributes to:

• Normal function of the immune system
• Protection of cells from oxidative stress
• Normal cognitive function
• Maintenance of normal skin
• Maintenance of normal hair
• Maintenance of normal nails
• Normal fertility and reproduction

What are the best vegan sources of zinc?

Plant-based sources of zinc include:

• Pumpkin seeds
• Hemp seeds
• Cashew nuts
• Chickpeas
• Lentils
• Beans
• Tofu
• Wholegrains
• Fortified breakfast cereals

There is one important point for vegans to know.

Plant foods contain compounds called phytates, which can bind to minerals including zinc and reduce how much the body absorbs.

That doesn't mean a vegan diet can't provide zinc. It simply makes eating a varied range of zinc-containing foods particularly useful.

Soaking and sprouting legumes and choosing fermented foods can also help reduce phytate levels.

Iron for Energy and Normal Immune Function

Feeling tired is often associated with darker autumn mornings, but persistent fatigue shouldn't simply be written off as a seasonal issue.

There are many possible causes of tiredness and unexplained or persistent fatigue should always be discussed with a healthcare professional.

From a nutritional perspective, iron plays an important role in energy and oxygen transport.

What does iron do?

Iron contributes to:

• Normal formation of red blood cells and haemoglobin
• Normal oxygen transport in the body
• Reduction of tiredness and fatigue
• Normal energy-yielding metabolism
• Normal function of the immune system
• Normal cognitive function

What are the best vegan sources of iron?

Plant-based iron sources include:

• Lentils
• Chickpeas
• Kidney beans
• Tofu
• Tempeh
• Pumpkin seeds
• Sesame seeds
• Dark green leafy vegetables
• Wholegrains
• Fortified breakfast cereals
• Dried apricots

Iron found in plant foods is known as non-haem iron.

The body doesn't absorb non-haem iron as readily as haem iron from animal foods, so vegans may need to pay a little more attention to how they're eating it.

One easy way to help is to combine iron-rich foods with vitamin C, which increases iron absorption.

Think:

·         Lentils + peppers

·         Spinach + lemon

·         Fortified cereal + berries

·         Chickpeas + tomatoes

It's a simple example of how nutrients can work together as part of a balanced diet.

Iron isn't a supplement that everyone should automatically take, so if you're concerned about your iron levels, speak to a healthcare professional.

Vitamin A for Immune Function, Skin and Vision

Autumn is actually a brilliant season for increasing your intake of vitamin A-rich plant foods.

That's because many seasonal vegetables contain beta-carotene, which the body can convert into vitamin A.

What does vitamin A do?

Vitamin A contributes to:

• Normal function of the immune system
• Maintenance of normal skin
• Maintenance of normal vision
• Normal iron metabolism
• Maintenance of normal mucous membranes

What are the best vegan sources of vitamin A?

Think orange and dark green vegetables.

Good plant-based sources of beta-carotene include:

• Carrots
• Sweet potatoes
• Pumpkin
• Butternut squash
• Spinach
• Kale
• Red peppers
• Apricots

A warming bowl of pumpkin or butternut squash soup isn't just an autumn comfort food, it's also a delicious way to add beta-carotene-rich vegetables to your diet.

Selenium for Immune and Thyroid Function

Selenium is needed in much smaller amounts than many of the vitamins above, but it still performs important functions within the body.

What does selenium do?

Selenium contributes to:

• Normal function of the immune system
• Normal thyroid function
• Protection of cells from oxidative stress
• Maintenance of normal hair
• Maintenance of normal nails

What are the best vegan sources of selenium?

Plant-based sources can include:

• Brazil nuts
• Sunflower seeds
• Wholegrains
• Brown rice
• Lentils
• Beans

The amount of selenium in plant foods can vary according to how much selenium is present in the soil in which they were grown.

Brazil nuts are particularly well known for containing selenium, although amounts can vary considerably from nut to nut.

As with most nutrients, variety is better than relying on a single food.

Copper: A Small Mineral with Several Important Roles

Copper might not receive the same attention as vitamin C or vitamin D, but this trace mineral is still essential.

What does copper do?

Copper contributes to:

• Normal function of the immune system
• Protection of cells from oxidative stress
• Normal energy-yielding metabolism
• Normal iron transport in the body
• Maintenance of normal connective tissues
• Normal function of the nervous system

What are the best vegan sources of copper?

Plant-based foods containing copper include:

• Cashew nuts
• Sesame seeds
• Sunflower seeds
• Lentils
• Chickpeas
• Wholegrains
• Mushrooms
• Dark chocolate

A varied plant-based diet containing nuts, seeds, pulses and wholegrains can provide several different minerals simultaneously.

What Are the Best Vitamins for the Immune System in Winter?

No single vitamin can guarantee that you won't become unwell. Your immune system relies on a complex combination of nutrients and lifestyle factors.

However, several vitamins and minerals contribute to the normal function of the immune system, including:

• Vitamin A
• Vitamin B6
• Vitamin B12
• Vitamin C
• Vitamin D
• Zinc
• Iron
• Copper
• Selenium

That's one of the reasons why focusing on a varied diet is more useful than concentrating on one so-called "super vitamin".

Colourful fruit and vegetables, wholegrains, beans, lentils, nuts and seeds can all contribute different nutrients.

Supplements can then be used where they genuinely help complement your diet.

What Vitamins Should Vegans Take in Winter?

A well-planned vegan diet can provide a wide range of essential vitamins and minerals.

However, there are several nutrients that deserve particular attention.

Vitamin B12 is especially important because reliable natural plant-based sources are limited.

Vitamin D deserves additional attention during the UK autumn and winter because we're unable to make enough through sunlight during these months. NHS guidance says everyone should consider a daily 10-microgram vitamin D supplement during autumn and winter.

Depending on your individual diet, you may also want to pay attention to nutrients including:

• Iron
• Zinc
• Iodine
• Calcium
• Selenium
• Omega-3 fats

The key isn't simply taking more supplements.

It's understanding what you're getting from your diet and identifying where supplementation may genuinely be useful.

Autumn and Winter Wellness Starts With the Basics

When the weather changes, it's tempting to think we need a complete health overhaul but we really don't.

Some of the most useful things you can do are also the simplest:

1.      Eat plenty of colourful fruit and vegetables.

2.      Include beans, lentils, tofu, nuts, seeds and wholegrains regularly.

3.      Choose fortified plant-based foods where appropriate.

4.      Get outside during daylight hours.

5.      Keep moving.

6.      Drink enough water.

7.      Prioritise your sleep.

8.      And pay attention to nutrients that may be harder to obtain through diet or season alone.

Supplements should complement these key foundations - not replace them.

Looking for an Easier Autumn & Winter Supplement Routine?

Understanding individual vitamins is useful.

But taking seven different bottles out of the cupboard every morning? This is slightly less appealing.

That's why we've brought some of our favourite seasonal essentials together in our Winter Wellness Bundle.

What's inside the Winter Wellness Bundle?  

Immune Rescue

Our all-in-one plant-based formula combines 16 vitamins, minerals and botanical extracts.

It includes nutrients such as:

• Vitamin C
• Vitamin D3
• Vitamin B12
• Zinc
• Iron
• Copper
• Selenium

Alongside botanicals including turmeric, elderberry, cranberry, grape seed, ginger, garlic and rosehip.

Vitamin C, vitamin D, zinc, iron, copper, selenium and B12 all contribute to the normal function of the immune system.

High-strength Vegan Vitamin D3

A simple plant-based way to add vitamin D to your everyday routine during the months when UK sunlight isn't sufficient.

Perfect for making your autumn and winter vitamin D habit one less thing to think about.

Multivitamin Effervescent with Ginseng – Orange & Passionfruit Flavour

A refreshing orange & passionfruit multivitamin drink designed to make everyday supplementation easy.

Simply: Drop. Fizz. Sip. Done.

An easy addition to busy autumn mornings.

High-Strength Vitamin C Effervescent - Lemon Favour

A high-strength vitamin C supplement in a refreshing lemon effervescent format.

Vitamin C contributes to normal immune function, normal energy-yielding metabolism and the reduction of tiredness and fatigue.

Together, the four products provide a simple way to build an autumn and winter wellness routine without making everyday nutrition unnecessarily complicated.

SHOP THE WINTER WELLNESS BUNDLE →

Your Autumn & Winter Wellness, Made Easy

So, what are the best vitamins to take during autumn and winter?

There isn't one answer that suits everybody.

But vitamin D deserves particular attention during UK autumn and winter, while nutrients including vitamin B12, vitamin C, zinc and iron are also important parts of everyday nutrition.

For those following a vegan diet, paying attention to where these nutrients come from becomes even more important.

·         Start with food.

·         Eat a varied diet and understand your individual nutritional needs.

·         And where supplementation makes sense, choose products that make looking after yourself easier, not more complicated.

Because wellness doesn't have to mean doing everything perfectly.

Sometimes it's simply those little lifts and little wins that become habits.

Wellness Made Easy.

Frequently Asked Questions About Autumn & Winter Vitamins

What vitamins should I take in autumn?

Vitamin D is particularly important to consider during autumn in the UK because our skin can't produce sufficient vitamin D from sunlight between October and early March. Other nutrients including vitamin C, B12, zinc and iron are also important for everyday health, although individual supplement needs vary.

What vitamins should I take in winter in the UK?

The NHS advises everyone to consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. Other supplements will depend on your diet and individual nutritional needs.

Should I take vitamin D in autumn and winter?

Yes, UK government advice is that everyone should consider taking a daily vitamin D supplement during autumn and winter because sunlight isn't strong enough for the body to make enough vitamin D during these months.

What are the best vitamins for immune support?

A number of nutrients contribute to normal immune system function, including vitamins A, B6, B12, C and D, plus minerals including zinc, iron, copper and selenium.

Rather than relying on one nutrient, aim to eat a varied diet containing a wide range of vitamins and minerals.

What vitamins should vegans take during winter?

Vitamin B12 and vitamin D deserve particular attention on a vegan diet. B12 isn't naturally present in most plant foods, while the NHS recommends considering a daily vitamin D supplement during autumn and winter. Depending on your diet, iron, zinc, iodine, calcium, selenium and omega-3 fats may also require attention.

Is vitamin D3 vegan?

Not always.

Some vitamin D3 is derived from lanolin from sheep's wool. If you follow a vegan diet, check that your vitamin D supplement is specifically labelled as vegan and uses a non-animal source.

Can I get enough vitamins from a vegan diet?

A well-planned vegan diet can provide many of the vitamins and minerals your body needs, but nutrients including B12 and vitamin D require particular attention. Fortified foods and appropriate supplements can help provide reliable sources where dietary options are limited.