Supplements: What’s Really Necessary Starting in September?

With the arrival of September and the end of summer, the body enters a new phase of adaptation. Days get shorter, temperatures begin to drop, and we return to our routines. It’s also around this time that many people experience what’s known as “seasonal fatigue” — less energy, more sleepiness, mood changes, and increased susceptibility to colds and infections.

But is it really necessary to turn to supplements to get through this phase? And if so, which ones are truly helpful?

Why Consider Supplements Starting in September?

During summer, we benefit from more sun exposure and a more varied diet. But in autumn, with the change in weather and routines, the body may need extra support to adjust. This is when reinforcing some essential vitamins and minerals can make a difference.

Additionally, returning to school and work demands focus, physical stamina, and mental energy — and diet alone may not always meet all nutritional needs.

Key Autumn Supplements (With Professional Guidance)

⚠️ Before starting any supplement, it’s best to consult a healthcare professional to assess your individual needs.

1. Vitamin D

Sun exposure drops significantly in autumn and winter. Vitamin D is essential for bone health, immunity, and overall well-being. Deficiency is common during this season and may affect mood and immune resistance.

Tip: Supplementing with vitamin D may be advisable for those who spend most of their time indoors or live in regions with limited sunlight.

2. Vitamin C

Well-known for boosting immunity, vitamin C also has antioxidant effects. It helps the body fight off respiratory infections, which are common in colder months.

Natural sources: citrus fruits, kiwi, strawberries, red bell pepper.

3. B-Complex Vitamins

The B-complex (B1, B6, B12, among others) is vital for nervous system health, energy metabolism, and reducing physical and mental fatigue.

It’s especially useful in preventing seasonal fatigue and maintaining productivity and focus.

4. Magnesium

This mineral supports muscle relaxation, sleep quality, and nervous system balance. It’s ideal for those experiencing tension, muscle pain, or insomnia when returning to routine.

5. Omega-3

Omega-3 fatty acids have anti-inflammatory properties and support cardiovascular and brain health. They’re also associated with better mood and memory — helpful during seasonal transitions.

Do You Really Need Supplements?

Not everyone requires supplements. A balanced diet rich in fruits, vegetables, whole grains, and quality proteins can meet most nutritional needs.

However, supplementation may be necessary for those who:

• Follow restrictive or unbalanced diets
• Have specific health conditions (e.g., absorption disorders)
• Lead highly demanding or stressful lifestyles
• Are older adults
• Face intense school or work periods

How to Prepare Your Body for Cold Weather with More Energy

In addition to supplements, simple lifestyle strategies can boost immunity and help the body prepare for colder months:

• Stick to regular sleep patterns
• Eat nutrient-rich foods
• Engage in light to moderate physical activity
• Manage stress with mindful breaks
• Stay hydrated (even if you feel less thirsty)
• Air out your home and seek natural light when possible

Conclusion

September marks the beginning of a new season — a great time to care for your health. Turning to autumn supplements, when recommended by a professional, can help maintain energy levels, strengthen immunity, and prevent seasonal fatigue.

💡 If you’re unsure about what your body needs this season, book an online consultation with a nutritionist through the Misericórdias Saúde Card. With proper guidance, you can face autumn with health and vitality.