Autumn Vitamin Deficiencies: What a Dietitian Recommends

Many of us assume that with the arrival of autumn, the body needs a «shock dose» of vitamins to survive the cold. However, dietitians are quick to debunk this myth: a person«s need for nutrients remains stable throughout the year. Barnaul dietitian Alexey Shelyagin told NGS22.RU how to properly adjust your diet in the off-season and whether you should thoughtlessly stock up on pharmacy supplements.

Should you change your diet in autumn?

The dietitian noted that there should be no fundamental differences in nutrition.

— A healthy diet is about consistency. Every day, your plate should include six food groups: proteins, complex (starchy) carbohydrates, vegetables, fruits, dairy products, and healthy fats.

The dietitian emphasizes that the main advantage of autumn is access to quality seasonal vegetables and fruits.

— In September and October, you can still find foods with real benefits, rather than the «plastic» analogues that fill store shelves in winter.

Main traps of the season

With the onset of cold weather, many people develop a «ravenous» appetite that was suppressed in summer. To avoid gaining excess weight, according to the dietitian, it is important not to eat away the blues but to work on your lifestyle:

Sleep: it should be adequate and timely.

Activity: don«t give up sports, even if you want to wrap yourself in a blanket.

Vitamin D: this is the only element worth checking at the beginning of autumn. If you didn«t spend enough time in the sun during summer, you most likely have a deficiency. The dosage should be selected by a doctor based on tests.

In addition, late summer and early autumn are a time to pay attention to gastrointestinal health.

— Due to unwashed vegetables, berries, or swimming in untested bodies of water, parasites can «settle» in the body. If you feel unwell, it wouldn«t hurt to take the appropriate tests, the expert advises.

Supplements: benefit or marketing?

In urban environments and long winters, taking multivitamins is justified, but with caveats:

Regimen: it«s better to take breaks (e.g., a month on, a month off).

Dosage danger: be careful with complexes containing a lot of iodine, calcium, or other trace elements. Their excess can be more dangerous than a deficiency.

Gold standard: most often, residents of Siberia lack iron (especially women of reproductive age), magnesium (during stress and sleep problems), and iodine.

If you follow specific diets, you need to monitor your levels more strictly.

— Both meat-eaters and vegetarians often have iron deficiency. However, for those who have eliminated meat and eggs from their diet, it is critically important to monitor vitamin B12 levels. If tests show a deficiency, a doctor may prescribe either tablet forms or injections, as the liver can store this vitamin for years, and its deficiency may not manifest immediately.

The dietitian also recommends never prescribing vitamins for yourself «by guesswork.» Self-treatment can lead to allergic reactions and hypervitaminosis.