Autumn & Winter Health Suggestions

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Please read first: While I am a doctor, the following is not personalized clinical advice and does not constitute a doctor-patient relationship. If you are having an emergency or need psychiatric help right away, please call 911 (emergency services in the United States). When you call, give your address and describe your medical concern. If this isn't an emergency, read on. Talk to your doctor or pharmacist before starting any supplement, especially if you're pregnant or nursing, take medications, or have a health condition. Supplements can interact with medicines.

Affiliate disclosure: Some links are affiliate links; I may earn a commission at no extra cost to you. I only share things I'd talk about at my own kitchen table.

As the days shorten and we spend more time indoors, I like to give my body a little extra care. The foundation is always the same: colorful whole foods, water, sleep, movement, and time outdoors. Here are a few of the nutrients I've been reading about this season, with information drawn from the NIH Office of Dietary Supplements and Mayo Clinic.

Methylated Multivitamins

Some multivitamins use "methylated" or active forms of certain B vitamins, such as methylfolate (5-MTHF, a form of folate) and methylcobalamin (methyl-B12). Folate and vitamin B12 both help the body make DNA and healthy red blood cells.

• Folate: The recommended amount for most adults is 400 mcg DFE per day. Leafy greens, beans, peas, and fortified grains are good food sources. Anyone who could become pregnant is advised to get folate or folic acid daily.

• Vitamin B12: Most adults need 2.4 mcg per day. It's found naturally in animal foods like fish, meat, eggs, and dairy, so vegans, vegetarians, and adults over 50 may need fortified foods or a supplement. Ask your doctor whether testing makes sense for you.

• Some people prefer methylated forms. Talk with your doctor about whether a particular form is right for you.

• Amazon: [Amazon link coming soon]

• Metagenics: [Metagenics link coming soon]

Antioxidants: Vitamin C, Vitamin E, Glutathione & Colorful Foods

Antioxidants help protect cells from damage caused by free radicals. Food is the best place to start.

• Vitamin C: Adults need 75 mg (women) to 90 mg (men) per day, and smokers need 35 mg more. Citrus, kiwi, strawberries, bell peppers, broccoli, and Brussels sprouts are rich sources. Vitamin C also helps the body absorb iron from plant foods.

• Vitamin E: Adults need 15 mg per day. Nuts, seeds, and vegetable oils like sunflower and safflower are good sources. High-dose vitamin E supplements may increase bleeding risk, especially with blood thinners, so check with your doctor first.

• Glutathione: Your body makes this antioxidant on its own. Research on glutathione supplements is still limited, so it's one to discuss with your health care provider.

• Polyphenol-rich foods: Berries, apples, grapes, cocoa, green and black tea, olive oil, herbs, and spices are full of plant compounds called polyphenols. Eating a rainbow of fruits and vegetables is a lovely, simple goal.

• Amazon: [Amazon link coming soon]

• Metagenics: [Metagenics link coming soon]

Vitamin D in the Darker Months

Vitamin D helps your body absorb calcium for strong bones and supports your muscles, nerves, and immune system. Your skin makes vitamin D from sunlight, but in winter we often get less sun, and skin doesn't make vitamin D from sunlight through a window.

• How much: Adults 19 to 70 need 600 IU (15 mcg) per day, and adults 71 and older need 800 IU (20 mcg).

• Food sources: Fatty fish like salmon, trout, and sardines, egg yolks, UV-exposed mushrooms, and fortified milk, plant milks, cereals, and orange juice.

• Don't overdo it: The upper limit for adults is 4,000 IU (100 mcg) per day from all sources unless your doctor advises otherwise. Too much vitamin D can be harmful.

• Ask about testing: A simple blood test can show whether your levels are low. Your doctor can tell you if a supplement is a good idea.

• Amazon: [Amazon link coming soon]

• Metagenics: [Metagenics link coming soon]

Simple Seasonal Habits

• Eat a colorful plate with seasonal produce like squash, sweet potatoes, citrus, greens, and apples.

• Drink water, even when it's cold. Herbal tea counts.

• Get outside in the morning for daylight and fresh air.

• Wash your hands often during cold and flu season.

• Prioritize sleep and rest when you need it.

• Keep up with check-ups and ask your doctor about seasonal vaccines.

Sources

• NIH Office of Dietary Supplements: Vitamin D

• NIH Office of Dietary Supplements: Folate

• NIH Office of Dietary Supplements: Vitamin B12

• NIH Office of Dietary Supplements: Vitamin C

• NIH Office of Dietary Supplements: Vitamin E

Be well and stay cozy,

Regina