What does your body need when autumn begins?

The basics do not really change with the seasons. A varied diet, sufficient sleep, regular exercise and spending some time outdoors every day remain important. Nevertheless, certain nutrients receive extra attention during autumn. Vitamin D is the best-known example. Vitamin C, Zinc and herbs such as Echinacea and Elderberry are also commonly found in food supplements used during this time of year.

Vitamin D during the months with less sunlight

Vitamin D is produced in the skin under the influence of sunlight. In the Netherlands, our skin can produce Vitamin D from March through to October, provided we regularly spend time outdoors. During the winter months, the sun is too low in the sky for sufficient production. The body then relies partly on the stores built up during the sunnier months.

Vitamin D occurs naturally in oily fish and, in smaller amounts, in meat and eggs. It is also added to certain margarines and cooking fats. For some people, obtaining enough Vitamin D from food alone can be difficult.

Certain groups are advised to take additional Vitamin D every day throughout the year:

• children from birth up to and including 3 years of age: 10 micrograms;
• people aged 4 to 69 with a dark or tanned skin tone: 10 micrograms;
• people aged 4 to 69 who spend little time outdoors during the day or cover their face: 10 micrograms;
• women aged 50 to 69: 10 micrograms;
• pregnant women: 10 micrograms;
• everyone aged 70 and over: 20 micrograms.

You can find the complete and current recommendations in the Vitamin D guidance published by the Netherlands Nutrition Centre.

Vitamin D supplements are available in many different forms, including drops – preferably oil-based –, capsules, also known as softgels, tablets and chewable tablets. Because Vitamin D is fat-soluble, it is absorbed more effectively when some fat or oil is present.

When comparing products, pay particular attention to:

• the amount of Vitamin D per daily dose;
• the recommended dose for the relevant age group;
• Vitamin D2 (ergocalciferol) or Vitamin D3 (cholecalciferol);
• whether the Vitamin D is of animal or plant origin;
• any other Vitamins or Minerals included in the product.

Vitamin D3 has traditionally often been obtained from lanolin, but plant-based alternatives are also available, for example from lichen. Drops can be practical for children and for people who prefer not to swallow tablets or capsules.

Explore our range of Vitamin D supplements.

The traditional spoonful of cod liver oil

Perhaps you remember it yourself, or you may have heard about it from an older generation: in the past, many people were given a daily spoonful of cod liver oil during the winter months. Cod liver oil is obtained from the liver of cod species and naturally provides substantial amounts of Vitamin A and Vitamin D.

It is no coincidence that these two Vitamins are associated with the winter months. Vitamin A and Vitamin D both support the normal function of the immune system. Vitamin D also contributes to the maintenance of normal bones and normal muscle function. Vitamin A helps maintain normal skin and mucous membranes.

Lovitran Cod Liver Oil is one of these traditional products and is still part of our range. When using cod liver oil, check the recommended daily dose and consider possible overlap with other food supplements, as the product contains both Vitamin A and Vitamin D.

Vitamin A in the form of retinol is not automatically suitable during pregnancy. Pregnant women should always check the label and consult a doctor or another qualified healthcare professional if in doubt.

Vitamin C and Zinc in autumn

Vitamin C and Zinc are two nutrients with a particularly broad range of authorised health claims. Both support the normal function of the immune system and help protect cells against oxidative stress.

• Vitamin C also supports normal energy-yielding metabolism, helps reduce tiredness and fatigue, increases the absorption of Iron and contributes to normal Collagen formation. Collagen is important for the normal function of the skin, bones, teeth and blood vessels.
• Zinc contributes to the maintenance of normal skin, hair and nails. It also plays a role in normal fertility, cognitive function, protein synthesis and the protection of cells against oxidative stress.

Vitamin C is widely available in fruit and vegetables, including peppers, kiwi fruit, citrus fruit, strawberries and different types of cabbage. People who eat sufficient fruit and vegetables every day will generally already obtain a considerable amount of Vitamin C from their diet.

Zinc is found in foods such as meat, cheese, shellfish, nuts, seeds and pulses. The amount of Zinc the body absorbs from food may partly depend on the overall composition of the meal.

Food supplements containing Vitamin C and Zinc are available as capsules, tablets, chewable tablets, gummies, powders and effervescent tablets. Do not look only at the wording on the front of the packaging. Always check how much Vitamin C and elemental Zinc the recommended daily dose actually provides.

If you already use a Multivitamin, you may already be obtaining Vitamin C and Zinc from that product. Add up the amounts provided by the different food supplements you use.

Echinacea and Elderberry in autumn

Echinacea, also known as Purple Coneflower, is one of the best-known herbs used in products for the autumn months. Different species are used, including Echinacea purpurea, Echinacea angustifolia and Echinacea pallida. The part of the plant used can also differ, such as the root or the above-ground parts.

Echinacea supports the body’s natural defences and helps maintain healthy respiratory function.*

Several generations have grown up with the idea that the body’s defences deserve extra attention during months containing the letter “r”. A well-known example is Echinaforce by A.Vogel.

Continuous use of Echinacea is not necessarily the best approach. Always follow the directions for use on the packaging. In a future article, we will look more closely at using herbal products for the immune system during defined and alternating periods.

Echinacea is available as a tincture, tablet, capsule, syrup, chewable tablet and preparation for a hot drink. It is also frequently combined with Vitamin C and Zinc.

When comparing Echinacea products, check:

• which Echinacea species has been used;
• which part of the plant has been processed;
• whether the product contains a powder, juice, tincture or extract;
• how much Echinacea the product provides per daily dose;
• which other ingredients have been added.

Our Echinacea range includes both single-herb products and combination products.

Elderberry is also frequently used in products intended for the autumn months. These products generally contain the dark berries of the Black Elder, Sambucus nigra. In our range, you may encounter both the names “Elderberry” and “Black Elder”.

Elderberry supports the body’s natural defences.*

Elderberry products are available as juices, syrups, capsules, gummies, lozenges and effervescent tablets. When choosing a syrup or gummy, also check the amount of sugar or sweeteners. These ingredients are added for a reason: Elderberries naturally have a distinctly sour flavour.

When comparing Elderberry products, check:

• the botanical name;
• the part of the plant used;
• the form and concentration of the extract;
• the amount of Elderberry per daily dose;
• the sugar or sweeteners in syrups and gummies.

Explore our range of food supplements containing Elderberry. This category contains food supplements with Elderberry, rather than the various Elderberry juices.

• Health claim pending European approval.

Individual food supplements or a combination product?

You can choose individual supplements containing, for example, Vitamin D, Vitamin C or Zinc. Products that combine several Vitamins, Minerals and herbs are also available.

An individual food supplement makes it easier to see exactly how much of a particular nutrient you are taking. You can choose the dose more precisely and avoid automatically taking additional ingredients that you may not need.

A combination product can be practical if you want to use several nutrients. Taking one capsule, chewable tablet or syrup may be more convenient than using several separate products.

Neither option is automatically better. The most suitable choice depends on what you already obtain through your diet and other food supplements, which product form you prefer and who will be using the product.

Avoid unnecessary overlap

Combination products may contain the same nutrients as a Multivitamin or another food supplement. Vitamin D, Vitamin C, Zinc and Selenium, for example, occur in many different products.

Start by making an overview of all the food supplements you use. Note the recommended daily dose for each product and add up the amounts of nutrients that appear more than once. This helps prevent you from unknowingly using several products with a very similar composition.

Also pay attention to the difference between the amount of a compound and the amount of the actual nutrient. With Zinc, for example, the amount of elemental Zinc is particularly important. The total amount of Zinc citrate or Zinc bisglycinate is not the same as the amount of Zinc the product provides.

Which product form suits you?

The composition is important, but a food supplement should also be practical to use.

• Drops can make it easier to adjust the dose and are suitable for people who prefer not to swallow tablets or capsules.
• Capsules and tablets are easy to take with you and generally provide a clearly defined dose.
• Chewable tablets and gummies can be helpful for people who have difficulty swallowing. Check the amount of sugar, sweeteners and other added ingredients.
• Effervescent tablets and powders are dissolved in water and can be useful for people who also want to increase their fluid intake. Effervescent tablets often contain more excipients than a simple powder.
• Syrups are easy to take but must be measured accurately and may contain sugar or sweeteners.
• Tinctures may contain alcohol or ethanol. This is particularly important when selecting a product for a child.

Do not choose a product based solely on the number of ingredients it contains. A food supplement that fits easily into your daily routine is generally more likely to be used consistently.

The basics remain essential

Food supplements are intended to complement the diet. They do not replace a varied diet, sufficient sleep, regular exercise or time spent outdoors.

Fruit, vegetables, wholegrain products, nuts, pulses, dairy products or suitable alternatives, eggs, fish and other sources of protein provide a wide range of nutrients. Regular exercise and sufficient sleep remain important, regardless of the season.

A food supplement should therefore not be regarded as a complete solution for autumn, but as a possible addition when there is a specific reason for using it.

Frequently asked questions

When should you start taking Vitamin D?

For groups with a Vitamin D supplementation recommendation, the advice applies throughout the year. Other people tend to reconsider their Vitamin D intake during autumn because the skin produces very little Vitamin D during the winter months.

Can Vitamin D, Vitamin C and Zinc be taken together?

These nutrients are often included together in combination products. Always check the total amount you obtain from all the food supplements you use.

Is a combination product better than individual supplements?

Not necessarily. Individual supplements provide more control over the amount of each nutrient. A combination product may be more convenient. The composition and daily dose are more important than the number of ingredients.

Can you use a combination product alongside a Multivitamin?

This may result in nutrients overlapping. Compare the labels and add up the amounts of Vitamin D, Vitamin C, Zinc, Selenium and any other nutrients that occur in both products.

What should you check when choosing a food supplement for a child?

Always check the age recommendation, recommended daily dose and warnings on the label. Choose a product form that is safe, practical and appropriate for the child’s age.

Echinacea and Elderberry products are sometimes available as tinctures. These products may contain alcohol or ethanol. Recommended doses for children are generally stated on the packaging.

Keep gummies out of the reach of children, as they can easily be mistaken for sweets. Consuming too many gummies at once may also cause diarrhoea if they contain sweeteners with a laxative effect.

If you are unsure, ask a qualified health professional, pharmacist or one of our advisers for guidance.

What is the difference between Echinacea and Elderberry?

They are different plants used in a variety of product forms. Echinacea products can differ in the plant species, plant part and extract used. Elderberry products generally contain the berries of Sambucus nigra. Always compare the exact composition and daily dose.

Are drops, capsules, gummies and syrups equally suitable?

Each product form has practical advantages and disadvantages. Consider the dose, additional ingredients, the age of the user and ease of use. The product form alone does not determine the quality or composition of a food supplement.

What can I do with my diet to stay healthy during autumn?

We generally believe that nature provides foods that suit the different times of the year. Seasonal autumn foods include apples, pears, pumpkins, carrots, beetroot, leeks, mushrooms and various types of cabbage.

Seasonal fruit and vegetables provide variety as well as Vitamins, Minerals and fibre. Combine them with wholegrain products, pulses, nuts, seeds, eggs, dairy products or suitable alternatives and other sources of protein.

Oily fish can also contribute to a varied diet. It provides nutrients including Vitamin D and Omega-3 fatty acids.

A warm meal containing several vegetables, pulses and brown rice or another wholegrain product is a simple way to eat a varied diet during autumn. Food supplements remain an addition and do not replace a balanced diet.

Need help comparing products?

The range of food supplements is extensive and labels are not always easy to compare. Our qualified druggists and orthomolecular therapists will be happy to help you assess the composition, product form and possible overlap with food supplements you already use.

This can help you find a product that suits your personal situation and the needs of your body as autumn begins.

Please feel free to contact us for personal product advice.