As the UK days grow shorter and colder, many women feel their energy dip and immune defences weaken. Autumn and winter can challenge our well-being โ but the right vitamins can bolster your health and mood during these darker months.
๐ก Remember: a balanced diet comes first, but supplements can fill seasonal gaps. Always check with a GP if you have underlying conditions.
Our bodies make vitamin D when skin is exposed to sunlight, but by autumn, levels plummet. By late winter, up to 90% of UK adults have low levels [SACN, 2016; Public Health England]. Thatโs why the NHS recommends everyone takes 10 ฮผg (400 IU) daily from October to April.
Why it matters:
Maintains strong bones and muscles.
Supports immunity (2017 meta-analysis: Martineau et al., BMJ, showed supplementation reduced acute respiratory infections in deficient people).
Linked to mood and Seasonal Affective Disorder (SAD).
B12 produces red blood cells, supports nerve function, and converts food into energy. Deficiency leads to fatigue, weakness, and brain fog.
Why women need it:
Found mainly in animal products โ vegetarians, vegans, and older adults are at higher risk [Pawlak et al., Nutrients, 2013].
Linked with mood and cognitive health.
Recommended intake: Adults: 1.5 ฮผg daily (NHS). People following a vegan diet should use fortified foods or supplements.
Folate is crucial for making red blood cells and, in pregnancy, for preventing neural tube defects.
Low folate โ fatigue, anaemia, low mood [NHS, 2023].
Particularly important pre-conception and in early pregnancy (400 ฮผg daily folic acid until 12 weeks; NICE guidance).
Iron helps form haemoglobin, carrying oxygen in the blood.
Deficiency causes anaemia, fatigue, and lowered immunity [WHO, 2020].
Women of reproductive age are at higher risk due to menstrual losses.
Recommended intake:
Women 19โ50: 14.8 mg/day
Men & postmenopausal women: 8.7 mg/day (NHS).
Tip: Pair plant iron (beans, lentils, spinach) with vitamin C for better absorption.
Magnesium supports over 300 body processes.
Calms the nervous system and regulates sleep via melatonin [Abbasi et al., JRMS, 2012].
Helps with PMS symptoms like cramps and mood swings [Shahnazian et al., Magnesium Research, 2019].
Recommended intake: Women: 270 mg daily (NHS). Supplements of 100โ200 mg may help if diet is lacking.
Improve mood and reduce depressive symptoms (meta-analysis: Grosso et al., Molecular Psychiatry, 2014).
Protect heart health (reduce triglycerides, inflammation) [Calder, 2017].
Support brain and joint function.
Recommended intake: 2 portions of fish per week (1 oily), or ~450 mg EPA+DHA daily if supplementing (British Dietetic Association).
Vital for immune system function.
May shorten colds (Science et al., JRSM Open, 2017).
Supports wound healing and sense of taste/smell.
Recommended intake: Women: 7 mg daily (NHS). Do not exceed 25 mg/day unless advised.
Powerful antioxidant, supports skin and collagen.
Improves iron absorption.
May slightly shorten cold duration [Hemilรค, Nutrients, 2017].
Recommended intake: Adults: 40 mg/day (NHS). Easily met with fruit/veg (e.g., 1 orange).
A few well-chosen vitamins can make a real difference in how you feel this autumn and winter:
Vitamin D = non-negotiable in the UK.
B12 & folate keep blood and energy strong.
Iron sustains stamina and immunity.
Magnesium eases stress and supports sleep.
Omega-3s protect heart and mood.
Zinc + Vitamin C defend immunity.
โจ Supplements should complement your diet, not replace it. Pair them with whole foods, rest, and seasonal self-care โ and youโll feel stronger, more energised, and resilient this winter.
Abbasi, B., et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161โ1169.
Calder, P. C. (2017). Omega-3 fatty acids and cardiovascular disease: Evidence explained. Atherosclerosis, 262, 195โ203.
Grosso, G., et al. (2014). Omega-3 fatty acids and depression: a meta-analysis. Molecular Psychiatry, 19(7), 768โ780.
Hemilรค, H. (2017). Vitamin C and infections. Nutrients, 9(4), 339.
Martineau, A. R., et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis. BMJ, 356:i6583.
Mozaffarian, D., & Wu, J. H. Y. (2011). Omega-3 fatty acids and cardiovascular disease: Effects on risk factors, molecular pathways, and clinical events. Journal of the American College of Cardiology, 58(20), 2047โ2067.
NHS (2023). Vitamins and minerals: guidance for the UK.
Pawlak, R., et al. (2013). How prevalent is vitamin B12 deficiency among vegetarians? Nutrients, 5(12), 4521โ4538.
SACN (2016). Vitamin D and Health. Scientific Advisory Committee on Nutrition, Public Health England.
Shahnazian, S., et al. (2019). Magnesium and premenstrual syndrome: a systematic review. Magnesium Research, 32(2), 45โ52.
WHO (2020). Anaemia. World Health Organization.