Supplements have become a growing part of modern wellness routines, but with the overwhelming amount of advice available online, it can be difficult to navigate exactly what our bodies need throughout the year.
Seasonal changes impact both our immune system and energy levels, so adjusting your supplement intake according to the time of year can provide targeted support.
Here at Protein Works, we believe that rather than following generic recommendations, it’s crucial to tailor your supplement regimen to meet the unique challenges each season presents.
Below is a guide on how to align your supplement intake with the changing seasons to support overall health and well-being.
How to Adjust During the Seasons
Spring: Handling seasonal transitions and allergies
Spring is a time of renewal but also the start of pollen season, bringing a fresh wave of allergens into the air.
Approximately 44% of adults in the UK experience some form of allergy, with hay fever being the most prevalent. Hay fever, triggered by various pollen types such as grass, tree, and weed pollen, affects millions each year, leading to symptoms like sneezing, congestion, and itchy eyes.
While medications like antihistamines are commonly used, studies suggest that certain vitamins may help reduce allergy symptoms by supporting the immune system and lowering inflammation.
March: Boost your energy and metabolism with Vitamin B
As early spring arrives, it’s important to prepare your body for the coming allergy season by focusing on overall well-being.
Vitamin B, particularly B6 and B12, plays a crucial role in boosting energy levels and supporting metabolism, which is essential as the days get longer. These vitamins help convert the food you eat into energy and support healthy red blood cell production, reducing fatigue.
Incorporating Vitamin B-rich foods such as whole grains, lean meats, eggs, and legumes into your diet in March can help improve your overall resilience as allergy season approaches.
April: Add quercetin to stabilise histamine release
As pollen levels rise in April and allergies worsen, incorporating quercetin into your routine can be particularly helpful.
Quercetin is a natural antioxidant found in foods like apples, onions, and broccoli, and it works by stabilising mast cells. These cells release histamine, which is a major culprit in triggering allergy symptoms such as itchy eyes, sneezing, and swelling. By helping to control this histamine release, quercetin can reduce the intensity of allergic reactions and make symptoms more manageable.
May: Combat allergies with Vitamin C
Vitamin C can be a powerful ally during pollen season, acting as a natural antihistamine by reducing the amount of histamine your body produces when exposed to allergens like pollen.
This can help alleviate common symptoms such as runny nose, congestion, and watery eyes. In addition to its antihistamine properties, Vitamin C is a potent antioxidant that helps reduce inflammation and supports the immune system, making it easier for your body to fight off allergic reactions.
To ensure you’re getting enough Vitamin C, incorporate foods like citrus fruits, strawberries, bell peppers, and broccoli into your diet, or consider supplementation during peak allergy season.
Summer: Skin protection and energy maintenance
As the summer months bring higher temperatures and increased sun exposure, needs for the body shift, especially in terms of hydration, skin protection, and energy levels. Adjusting your supplement regimen can help protect your skin, maintain hydration, and support overall well-being during this season.
June: Vitamin E for skin protection and hydration
As the sunny days of June mark the start of summer, protecting your skin from sun damage becomes a top consideration.
Vitamin E, a powerful antioxidant, plays a crucial role in safeguarding your skin from harmful ultraviolet (UV) rays. It helps neutralise free radicals caused by UV exposure, which can lead to sunburn and long-term skin damage. Vitamin E also supports skin hydration by strengthening the skin’s natural barrier, preventing moisture loss, and helping to soothe dry or sun-exposed skin.
In addition to applying sunscreen, incorporating Vitamin E into your diet can enhance your skin’s resilience against the sun. Foods rich in Vitamin E, such as almonds, sunflower seeds, spinach, and avocados, can nourish your skin from within.
July: Electrolytes for hydration and muscle function
As temperatures soar in July, your body loses more fluids and electrolytes through sweating, especially during outdoor activities or exercise. This makes staying hydrated and energised essential, and water alone may not be enough.
Electrolytes—minerals such as sodium, potassium, calcium, and magnesium—are vital for maintaining the body’s fluid balance, supporting muscle function, and preventing dehydration. Electrolytes help regulate nerve signals, prevent muscle cramps, and ensure that your body functions optimally, particularly in the heat.
To stay properly hydrated, consider drinking electrolyte-enriched beverages or adding electrolyte supplements to your water. Coconut water, bananas, leafy greens, and sports drinks are excellent sources of electrolytes.
August: Vitamin A for skin repair and sun damage recovery
By the time August arrives, many people have spent substantial time outdoors, whether during peak British summertime or abroad in sunny destinations. As sun exposure increases, so does the risk of skin damage, including dryness, sunburn, and the acceleration of ageing due to UV rays. This is where Vitamin A steps in to play a crucial role in skin repair and recovery.
Vitamin A, particularly in its form as retinoids (often found in skincare products), boosts skin cell turnover and enhances collagen production, helping to repair damaged skin and improve elasticity. Vitamin A’s ability to promote the growth of new skin cells helps repair sunburned skin and minimises the risk of long-term UV damage.
To ensure your skin gets enough Vitamin A, incorporate foods like carrots, sweet potatoes, and leafy greens into your diet. These foods are rich in beta-carotene, which your body converts into Vitamin A.
Autumn: Preparing for colder weather and immune support
As autumn arrives and temperatures begin to drop, it’s recommended to start preparing your body for the colder months ahead. The shift in weather, increased exposure to germs during back-to-school and work seasons, and changes in daily routines can put additional stress on both the immune system and mental health. Focusing on stress management during “Autumn Anxiety”, gut health, and immune support is crucial during this time to build resilience and ward off seasonal illnesses.
September: Manage stress and balance energy with ashwagandha
With the back-to-school rush and the return to a more structured work schedule, September often brings increased stress and anxiety for some people. Ashwagandha, an adaptogenic herb used in Ayurvedic medicine for centuries, can be a valuable tool to help manage stress, balance energy levels, and support overall mental well-being.
Ashwagandha works by regulating the body’s stress response, particularly by lowering cortisol levels, a hormone often referred to as the “stress hormone.” Elevated cortisol levels over time can lead to a host of negative effects, including anxiety, fatigue, and even immune suppression. Studies show that ashwagandha can reduce cortisol levels by up to 30%, helping to alleviate stress and prevent burnout as you adjust to the demands of autumn.
In addition to stress relief, ashwagandha also supports energy and stamina. By improving adrenal function, ashwagandha enhances your body’s ability to maintain energy levels throughout the day, reducing fatigue.
You can incorporate ashwagandha in supplement form or as a powder added to smoothies, making it a convenient addition to your routine during this hectic period.
October: Strengthen gut health and immunity with probiotics
As October ushers in cooler weather and the beginning of cold and flu season, supporting your immune system becomes a priority. Approximately 70% of the immune system is housed in the gut, making gut health a crucial factor in overall immunity.
Taking probiotics in October can help prepare your body for the onslaught of seasonal illnesses by bolstering gut health and ensuring that your immune system is ready to fend off infections. Probiotics have been found to reduce the incidence of upper respiratory infections by up to 41% in some cases.
Foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics, but supplements are also an effective way to ensure you’re getting the right strains of beneficial bacteria, such as Lactobacillus and Bifidobacterium. Adding a high-quality probiotic supplement to your daily routine in October can help create a strong foundation for your immune system as you head into colder months.
November: Boost immune defence with echinacea
As November sets in, the days grow shorter and colder, and the threat of seasonal colds becomes more pressing. Echinacea, a popular herbal remedy, is particularly effective at enhancing immune function and preventing the onset of the common cold. Research indicates that echinacea can reduce the odds of catching a cold by 58% and shorten the duration of cold symptoms.
Echinacea works by increasing the production of white blood cells, which are the body’s primary defence against infections. By boosting the activity of these immune cells, echinacea helps your body detect and fight off viruses more effectively. It also has anti-inflammatory properties, which can help reduce the severity of symptoms like a sore throat, congestion, and coughing if you do catch a cold.
Taking echinacea supplements at the first sign of a cold—such as a scratchy throat or slight congestion—can significantly reduce the likelihood of the illness progressing. Combining echinacea with other immune-boosting practices, like a balanced diet rich in vitamins and regular exercise, can further fortify your body’s defences as winter approaches.
Winter: Immune support and mood enhancement
As winter settles in and temperatures drop, the challenges of the season become apparent. Colder weather, reduced sunlight, and holiday stress can take a toll on both physical and mental well-being.
Research suggests that reduced sunlight impacts both mood and immune function, making winter a critical time to adjust tailored supplement and nutritional intake.
December: Manage stress and muscle function with magnesium
With the onset of December, the holiday season brings a mix of joy and stress. The hustle and bustle of shopping, social gatherings, and family commitments can lead to heightened levels of anxiety and emotional strain for some. Approximately 65% of people report increased stress during the Christmas season, often resulting in symptoms such as irritability, fatigue, and muscle tension.
Magnesium is a critical mineral that plays a vital role in stress management and overall muscle function. It helps regulate the body’s stress response by supporting the adrenal glands, which produce hormones like cortisol. Adequate magnesium levels can help alleviate anxiety and promote relaxation, counteracting the stress often experienced during this busy time of year.
Magnesium-rich foods such as dark leafy greens, nuts, seeds, and whole grains should be incorporated into your diet in December.
January: Boost overall health with Vitamin D
As the days grow shorter in January, many people in the UK experience a significant reduction in sunlight exposure, leading to decreased Vitamin D levels. Studies suggest that approximately 1 in 5 people in the UK have low levels of Vitamin D, particularly during the winter months when sunlight is scarce. Vitamin D is essential for maintaining overall health, particularly for immune function, bone health, and mood regulation.
Low levels of Vitamin D are associated with an increased risk of respiratory infections, making it crucial to bolster your intake during the winter. Vitamin D also plays a role in regulating mood, and deficiencies have been linked to seasonal affective disorder (SAD) and feelings of depression.
To counteract the lack of sunlight, increasing your Vitamin D intake through supplements or foods fortified with Vitamin D is advisable. Fatty fish, egg yolks, and fortified dairy products are excellent sources. Health experts recommend taking a Vitamin D supplement of 1000 to 2000 IU daily during the winter months to support immune function and maintain overall health.
February: Strengthen immunity with zinc
As February approaches, the peak of cold and flu season is in full swing. The average adult can expect to catch two to three colds each year, with many people experiencing symptoms such as a sore throat, congestion, and fatigue. Zinc plays a crucial role in strengthening the immune system and can significantly enhance the body’s ability to fight off infections.
Zinc is involved in the development and activation of T-cells, a type of white blood cell essential for immune responses. Research has shown that zinc supplementation can reduce the duration of cold symptoms by up to 33% and decrease the severity of symptoms like cough and congestion.
Including zinc-rich foods like oysters, red meat, poultry, beans, nuts, and whole grains in your diet is important during this time. For individuals at higher risk of infection or those experiencing frequent colds, considering a zinc supplement may help bolster immunity.
Listening to Your Body for Year-Round Wellness
Incorporating season-specific supplements into your wellness routine can help you stay healthy, energised, and resilient throughout the year.
By adjusting your supplement intake to meet the demands of each season—from boosting immune support in winter to protecting your skin in summer—you can effectively navigate the challenges posed by changing weather, energy levels, and environmental factors.
Listening to your body’s needs and tailoring your approach accordingly can ensure that you’re not only maintaining optimal health but also thriving, no matter the season.