Supplements EVERYONE needs to take this autumn

We’re hurtling towards winter, and the usual roster of seasonal viruses are making themselves known, with coughs, sniffles and wheezing echoing in offices, schools and nurseries across the UK. 

NHS figures reveal that there’s been a surge in rhinovirus (the bug also known as the common cold) in the past month, flu infections are climbing, and doctors are once again braced for a possible return of RSV. 

And, if that wasn’t enough, a new Covid variant has swept the country.

However, there is a way to protect yourself against this ‘quademic’ of nasty illnesses—a handful of daily immunity-boosting supplements. 

Speaking to the Daily Mail, Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, said: ‘Supplements can provide a much-needed boost, protecting us against common autumn and winter illnesses, such as colds, flu or norovirus.

‘By prioritising the correct supplements, people can ensure their immune systems are as strong as possible.’

Despite knowing of the potential health benefits of supplements, many Britons still do not take them.

Survey data published last week by the Health And Food Supplements Information Service revealed that 70 per cent of the 1,000 Britons quizzed knew the importance of taking vitamin D this winter.

Yet the same research by the HSIS found that just 26 per cent of people do. 

The Government recommends that everyone take the vitamin, which we normally get from the sun in the summer months, during autumn and winter. 

It is vital for basic bodily functions, bone health and for supporting a healthy immune system.

The survey also found that the majority of respondents were deficient in vitamin A, folate (B9), calcium, selenium and omega-3 fatty acids. 

With that in mind, here are the supplements Dr Grant and other experts recommend everyone doses up on this winter.

Vitamin C

Vitamin C has antioxidant properties, which help protect the body’s cells when they are fighting a virus.

The NHS recommends adults aged 19 to 64 get 40mg of vitamin C per day. 

It is possible to get enough vitamin C from diet alone, with foods such as fruits and vegetables, including citrus fruits, berries, and melons.

‘Firstly, vitamin C is an essential nutrient which is key for fighting infections and supporting the immune system,’ says Dr Grant. 

‘With the increased risk of seasonal illnesses to be mindful of throughout autumn, maintaining a substantial intake is crucial for overall well-being.

‘Interestingly, our bodies do not produce vitamin C, highlighting the need for nutritional support through the use of vitamin C supplements.’

Zinc

Zinc is essential for a healthy immune system as it supports immune cell function, reduces inflammation, and helps the body fight infections.

It is technically a micronutrient, and is primarily obtained through animal-based sources such as dairy products, eggs, shellfish and meat. 

The NHS suggests adult men should have 9.5mg of zinc per day and adult women should have 7mg.

Dr Grant says: ‘Like vitamin C, zinc is another key nutrient required for supporting the immune system, helping to avoid needless illnesses that peak in the colder months. 

‘It’s essential for developing immune cells, healing wounds and helping to maintain healthy skin.’

Another expert who spoke to the Daily Mail suggests keeping a pot of zinc in the bathroom cabinet, and to pop a tablet or two when you feel a cold coming on, rather than adhering to a daily dosing schedule. 

Dr Emma Derbyshire public health nutritionist, for the Health And Food Supplements Information Service, says: ‘Research shows that if you take zinc at the start of a cold it can reduce the severity and how long the illness lasts, so it is a good one to stop an infection in its tracks.’

Magnesium

Magnesium is involved in 300 different bodily functions, and plays an important role in supporting overall wellbeing, including keeping our immune system at its bacteria and virus-fighting best.

It’s classed as an ‘essential mineral’—our bodies cannot make it directly, so we need to obtain it from either our diet or supplementation.

It’s naturally found in nuts, leafy greens, dark chocolate and wholegrains.

Compared to other minerals, we need quite a lot of magnesium for optimum results, which is why supplementation is a good idea. 

The NHS recommends women aged between 19 and 64 years old consume around 270mg of magnesium a day, with men of the same age having around 300mg. 

Dr Grant says: ‘I also recommend prioritising magnesium supplements throughout autumn, as they can provide support for sleep, mood, and skin health. 

‘In the darker months of the year, the shorter days can throw off circadian rhythm, impacting sleep quality and stress levels. 

‘Magnesium can help restore sleep quality and fight off fatigue by promoting melatonin production and muscle relaxation.’ 

Omega 3 fatty acids

Omega 3 is made up of two types of fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

The two fatty acids do different things in the body; EPA is connected to heart health, brain function, and reducing inflammation, and DHA is associated with normal vision and brain function. 

The NHS advises adults get 450-500mg of combined EPA and DHA per day, through the food we eat. 

Forms of omega 3 are found in oily fish like salmon, mackerel, anchovies, and sardines, plus shellfish sources, namely mussels, oysters and crab. 

Plant sources including flaxseeds, chia seeds and walnuts have a form of omega 3 called alpha-linolenic acid (ALA) which the body can convert into EPA and DHA.  

Research has identified omega 3 as another nutrient that many Britons are deficient in, and experts have warned that it’s vital to increase levels during the winter months to ward off infections.

‘The low levels of omega 3 fatty acids are a real concern across the country,’ says Dr Derbyshire.

‘It is a really important nutrient in terms of immune support as it has anti-inflammatory properties.’ 

And omega 3 doesn’t just protect against sniffles—it’s good for your sight, too. 

Dr Derbyshire previously told the Daily Mail: ‘Oily fish are packed with omega 3 fatty acids which help to reinforce eye health, including DHA, which is really important for normal vision.

‘The cell membranes of the retina contain particularly high levels of DHA, it’s vital for lubrication and keeping the eyes moist. 

‘If you’re low in it, a sign could be that you’re suffering from dry eyes, or even dry skin.’  

Probiotics

Probiotic use is on the rise; Britons today spend about £1billion a year on probiotic supplements—quite a rise from an annual £62million in 2000.

The supplement contains live microorganisms to boost digestion.

Our digestive tracts contain trillions of microbes, including viruses, fungi and bacteria – known as the gut microbiome – that help break down food so our bodies can absorb its nutrients.

Research shows that gut bacteria also have a direct effect on our immune system.

‘We know that a healthy gut microbiome is good for your immune health,’ says Dr Derbyshire.

‘The best way to support this is through eating fermented foods but can also be supported through probiotics.’