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4 Supplements I Add to My Fall Wellness Routine

Lifestyle & Wellness

It’s no surprise I love fall, but I don’t love the two seasons that come after it here in Chicago because baby, it’s cold, dark and grey outside!

Winter and spring can be super long, extremely grey and frigid which can really start to take a toll on the mind and body by the time April rolls around (heck it’s the middle of November and I’m already feeling it!).

This past spring we had 40 days with no sunshine — yes, 40 days! The downright dreary weather with my post-wedding and winter blues were the perfect storm. I remember feeling incredibly “blah” every single day and really lacking the energy to do anything.

For those of us who really feel the changes in the weather it’s crazy how much of an impact a lack of sun, and cold can really impact our mind and body.

With the winter season upon us and knowing that I’m very sensitive to changes in the weather and lack of sunlight, I want to make sure I’m not deficient in key nutrients that can impact my mood and energy levels.

Although I’m highlighting supplements that can help in this blog post, it’s always still important to eat a balanced diet to help ensure you’re getting proper nutrition in addition to supplementation.

Here are a couple supplements I’m adding into my routine this fall to help me feel my best throughout the winter and spring. These vitamins and minerals are aimed at supporting immunity, mood, stress and energy — all things our bodies might need a little extra help with this time of year.

winter nutrition

4 Supplements I Add to My Fall Wellness Routine


Magnesium, aka the “calm” mineral is important for many of the pathways, enzymes, hormones and neurotransmitters involved in mood regulation.

Studies suggest adequate magnesium intake can calm stress, improve mood and enhance sleep — all things that can be impacted in different ways from lack of sunshine this time of year. And I’ll gladly take any boost of calm I can get!

Most of us are not getting enough magnesium in our diet, so I recommend adding a supplement into your routine. I recommend this one from Now Foods.

Food sources of magnesium: pumpkin seeds, almonds, flax seed, avocado, cacao

Vitamin C

We know how important vitamin C is for immunity which makes it a no brainer to incorporate during cold and flu season. Vitamin C is a powerful antioxidant that helps with immunity, collagen production and protection from free radical damage.

While it doesn’t directly impact your mood, getting sick definitely does in a negative way which is where supplementation can help.

Food sources of vitamin C: potatoes, citrus fruit, bell peppers, kiwi, cauliflower

Vitamin D

Vitamin D aka the sunshine vitamin is extremely important for many functions in our bodies, including helping to regulate our mood.

Our body makes vitamin D when our skin is exposed to sunlight and low levels of vitamin D from a lack of sun exposure can contribute to the feelings of seasonal affective disorder (SAD).

Past deficiency, major fatigue, depression, or constantly getting sick can all be signs of vitamin D deficiency.

I recommend getting a blood test with your doctor to check on your vitamin D levels before starting supplementation. Liquid vitamin D3/K2 drops are going to be the best in terms of the type of supplement you want to use. The combination of vitamin D and K together helps with optimal bone health, and immune system support as well as mood support.

Food sources of vitamin D: wild-caught salmon, sardines, canned tuna, egg yolks, mushrooms

Fish Oil

Because depression appears less common in places where people eat large amounts of fish, scientists have looked into whether fish oils may prevent and/or treat depression and other mood disorders.

Omega-3 fatty acids, EPA and DHA have anti-inflammatory properties that can help our mood and powerful anti-inflammatory properties.

Food sources of omega-3 fatty acids: oily fish, nuts, chia seeds, hemp seeds, flax seeds

Another supplement that can help with your mood? Probiotics. I incorporate probiotics into my routine year-round but if you don’t, now is a good time to start. Our gut is connected to so many different systems in our bodies including mood and immunity which we know are so important to think about this time of year. I like and personally take this one from mindbodygreen.

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