Physical Health

The Supplements I Add to My Wellness Routine Every Fall


If you’ve ever been to the supplements section of a grocery store, you’ve likely been overwhelmed by the shelves of options to choose from (who knew there could be so many brands of vitamin C tablets!?). I devour health and wellness content daily, spend countless hours researching the difference between one green drink brand and another–and even I am often confused by the amount of information and products out there.

I’ve spent many years working with my doctors to find the wellness supplements that are right for my body, and they change seasonally. As someone who lives in the Pacific Northwest, I deal with cold weather, lots of rain, flu season, and less sunlight. All of these factors play a role in the wellness supplements I take when fall rolls around. For this transition, I’ve updated my routine with tried-and-true supplements that help make things easier. Read on for some inspiration.


Vitamin D/K2

If there is one supplement I cannot live without in the fall and winter, it’s vitamin D. As someone who lives in a place that is gloomy and rainy most of the year, taking this vitamin D3 + K2 supplement is necessary. (Vitamin K helps vitamin D be absorbed in the body.) The only way for the body to get vitamin D is from sunlight or a select few foods. This supplement plays a vital role in maintaining healthy bones as well as neuroprotective properties that support immune health, muscle function, and brain cell activity. Adding 5000 IU of vitamin D daily during these months has really made a difference in my seasonal depression.

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Vitamin C with Flavonoids

During the summer months, we spend a lot of time eating citrus fruits that contain a large amount of vitamin C. But it's harder to maintain vitamin C absorption when the colder seasons come around because our diets change. Furthermore, it's cold and flu season, which requires our bodies to work harder to fight off illnesses. I add vitamin C to my routine because I get less from my diet and the extra dose helps support my immune system. This supplement is vital to the body's healing process. It helps your body form blood vessels, cartilage, muscle, and collagen in the bones, not to mention it's an antioxidant that helps protect the body against free radicals. I take one tablet every day, either with breakfast or lunch.

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Beekeeper's Naturals
Propolis Throat Spray

I could go on and on about the benefits of bee products, but for now, I will share with you a recent favorite, the Beekeeper's Naturals Propolis Throat Spray. Propolis is a natural mixture produced by bees from substances collected from parts of plants, buds, and exudates. It has astounding antimicrobial, antiviral, and antioxidant properties, which is why I instantly start to feel better every time I use the spray. While this throat spray is amazing for the immune system when you are sick, I even use it before a night out with friends or at the end of a long day.

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New Roots
Oregano Oil

If I come down with a cold or flu during the fall or winter, oil of oregano is my go-to. I swear by this supplement to help kill whatever sickness is keeping me under the weather. It helps get me on the mend faster. Studies have shown that oregano essential oils have antimicrobial activity as well as antiviral and antifungal properties. By adding 3-5 drops to a little bit of water (or orange juice) a couple of times a day while sick, I’ve noticed my symptoms go away faster than without this powerful supplement.

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A high-quality multivitamin can go a long way in your supplement routine. Unfortunately, there are a lot of multivitamins out there to choose from, so it can be difficult to know which one is right for you. I like Rituals multivitamin for women because it contains many vital vitamins and minerals, including Folate, Omega-3 DHA, Vitamin B12, Vitamin D, Iron, Vitamin K2, Boron, Vitamin E, and Magnesium. That said, the combination of these is not enough to support a deficiency in one of the above. So, if you are feeling symptoms of a deficiency, talk to your doctor. Multivitamins are a great way to get the vitamins and minerals we need on a daily basis, and Ritual is very transparent about where they source their ingredients.

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Source Naturals
Wellness Formula

By now, you'll notice that many of the supplements I add to my fall routine are based on the change in weather and getting sick. This wellness formula is a game-changer. I like to think of it as a supplement that packs a punch. Wellness Formula is filled with so many different vitamins, minerals, antioxidants, and herbal extracts that help support your immunity. I take two capsules in the morning and two at night when I am not feeling well. I'll also take two capsules daily if I'm traveling or having a stressful week when my body may need extra support.

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