Fatigue, stress, weakened immunity? Discover the 5 supplements recommended by our nutritionist to help you tackle autumn.
Summer is coming to an end, the days are getting shorter, and the coolness of autumn is settling in. The back-to-school season, with its responsibilities and stress, can leave many of us feeling drained. To approach this time of year with vitality, it's essential to understand the benefits of dietary supplements made from plants, vitamins, minerals, and other essential nutrients. Here’s a list of 5 dietary supplements that can help boost your mental and physical energy daily. You’ll also find our tips for fighting fatigue, improving sleep, and caring for your mental health.
1. Magnesium: The Natural Relaxant
Magnesium is a versatile mineral essential to our body. During stressful times, it is often depleted more quickly. Magnesium is known for its relaxing properties. It helps reduce fatigue, improve sleep quality, and support the nervous system's proper functioning. It's an essential supplement for combating mental and physical fatigue.
In autumn, when social pressures and school demands increase, a diet rich in magnesium from foods like nuts, cocoa powder, green vegetables, and whole grains can help reduce stress, improve mood, and promote a more stable mental and emotional balance to face this demanding time of year. A good magnesium supplement can help you maintain your serenity while boosting energy. Take capsules throughout the day, as magnesium is best absorbed in small doses.
2. Vitamin C: The Immunity Booster
Vitamin C, also known as ascorbic acid, is a crucial vitamin recognized for its vital role in strengthening the immune system. It stimulates the production of white blood cells, the main actors in our immune defense, helping to prevent and fight infections.
This vitamin also acts as a powerful antioxidant, protecting the body’s cells from damage caused by free radicals, thereby maintaining a strong and responsive immune system.
To keep your immunity in top shape, include vitamin C-rich foods like citrus fruits, berries, red bell peppers, and leafy green vegetables in your daily diet. You can also turn to dietary supplements in capsule or tablet form if needed.
3. Omega-3: The Ally for Mental Clarity
Omega-3 fatty acids, found mainly in oily fish like sardines, offer significant benefits for fighting mental fatigue in autumn. During this season, reduced natural light can lead to mood swings and increased susceptibility to stress.
Omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help regulate inflammation, support brain health, and improve stress responses. They are also linked to better cognitive function and mood. These acids can enhance focus, memory, and mood by increasing the secretion of neurotransmitters like dopamine, the energy hormone.
Adding omega-3s to your diet can significantly improve your mental energy levels, especially for managing back-to-school challenges. Incorporate more omega-3-rich foods like oily fish, flaxseeds, and walnuts, or opt for dietary supplements to meet your body’s needs.
4. Vitamin D: Sunshine in a Capsule
Vitamin D is particularly important in autumn to optimize immunity and combat fatigue at work and school. As days shorten and sun exposure decreases, many people experience a drop in vitamin D levels. It's estimated that 80% of the population in Europe is deficient in winter, making supplementation essential.
During autumn, when school-related stress levels rise, maintaining adequate vitamin D levels through a balanced diet, moderate sun exposure when possible, and supplements is crucial. Prioritize daily drops or tablets over high-dose ampoules for better absorption.
5. Zinc: The Immunity Enhancer
Zinc is a mineral that supports the immune system and cell regeneration. It is essential for fighting infections and maintaining adequate energy levels. Adding a zinc supplement in capsule or tablet form can strengthen your natural defenses and keep you healthy throughout autumn.
Additionally, after summer sun exposure, it’s common to notice imperfections on your skin. Zinc can reduce dermatological issues and aid healing while also strengthening hair and minimizing the seasonal hair loss often experienced in autumn.
Conclusion
Dietary supplements can provide real support for facing autumn and limiting fatigue and stress while boosting immunity. Always prioritize a healthy diet and consult a healthcare professional to determine the appropriate dosages before starting any supplement.
Don’t forget to prioritize nutrition first, and consult a healthcare professional before starting any supplement to determine the most appropriate dosages for you.
FAQ (Frequently Asked Questions)
1. How do these dietary supplements help combat mental fatigue and improve sleep?
Dietary supplements work by providing essential vitamins, minerals, and nutrients that may be missing from your daily diet. By filling these gaps, they support vital functions like mental energy, emotional balance, and better sleep quality. For instance, magnesium is known for relaxing the nervous system, while vitamin D helps fight seasonal fatigue.
2. Are these supplements suitable for vegan diets?
Most of the supplements we recommend are available in vegan-friendly formulas. For example, there are plant-based omega-3 options derived from flaxseeds or marine algae, which are just as effective as fish-based options. Always check the product packaging or description to ensure it meets your specific needs.
3. How can I add these supplements to my Kazidomi wishlist?
It’s simple! Log into your customer account, navigate to the product page (such as zinc or vitamin C), and click on the heart icon. The products will be saved in your account, making it easy to revisit and purchase later.
4. What’s the best time of day to take oil-based supplements (like vitamin D)?
Oil-based supplements (such as vitamin D or omega-3) are best absorbed when taken with a meal rich in healthy fats, like nuts or avocado. This maximizes the absorption of fat-soluble nutrients, ensuring adequate vitamin D levels during autumn. Consider taking them in the evening when you’re at home.
5. Can I buy these supplements in bulk to reduce waste?
Some product categories, like nuts and seeds rich in omega-3, are available in bulk on our site. However, for safety and stability reasons, most dietary supplements like vitamin D and magnesium are individually packaged to ensure freshness and effectiveness. This is especially important for delicate supplements like omega-3s, which oxidize easily.
6. Which supplements do you recommend for an autumn detox program?
For an autumn detox, a good combination includes supplements like zinc (for cell regeneration), vitamin C (to eliminate free radicals), and milk thistle to support the liver. These supplements help purify the body after summer and strengthen immune defenses. Check out our Detox Program.
7. How do these dietary supplements strengthen immunity in autumn?
Supplements like vitamin C, zinc, and omega-3 directly stimulate the immune system. Vitamin C and zinc play crucial roles in the production and regeneration of immune cells, while omega-3 helps reduce inflammation and boost overall immune response.
8. Are these dietary supplements gluten-free?
Yes, most supplements like vitamin C, vitamin D, magnesium, and omega-3 are gluten-free. However, it’s always recommended to check the label to confirm that they are certified gluten-free, especially if you have an intolerance or sensitivity.
9. How can I ensure these supplements are produced responsibly?
At Kazidomi, we are committed to offering high-quality products, often organic, sourced from sustainable and responsible practices. We ensure that our dietary supplements are ethically produced, and many are packaged in recyclable materials.
10. How long should I take these supplements to feel the full effects on my energy and mental health?
The effects of dietary supplements like iron, magnesium, or omega-3 can vary depending on the individual and their specific deficiencies. Generally, it is recommended to take them for 1 to 3 months to experience the full effects. If you don’t notice improvements after this period, consult a healthcare professional to adjust your doses or explore other options.
11. Can I take these dietary supplements with lemon or other citrus fruits to enhance their effectiveness?
Yes, especially for iron-based supplements. Vitamin C, found in lemon or other citrus fruits, improves the absorption of plant-based iron, optimizing its effectiveness for preventing fatigue and boosting immune defenses.
12. Can these supplements help regulate my liver after a detox program?
Absolutely. Supplements like milk thistle and turmeric are particularly known for supporting liver health. In autumn, after a detox program, they help regenerate liver cells and eliminate accumulated toxins.
