As November arrives, the days grow shorter, sunlight becomes increasingly scarce, and many people begin to feel more fatigued, low in mood, or susceptible to infections. At this time of year, the body’s vitamin stores may also become depleted, making it especially important to ensure adequate nutrient and vitamin intake. But what should we consider supplementing, and when is it advisable to verify our levels through laboratory testing?
During the colder months, not only does sunlight exposure decrease, but our diet also tends to become poorer in fresh fruits and vegetables. The lack of sunlight significantly reduces the body’s ability to produce vitamin D. Levels of vitamin C, iron, and zinc may also decline easily if we do not consciously ensure adequate intake.
Key vitamins to pay attention to at this time of year
Vitamin D:
Often referred to as the “sunshine vitamin,” it is essential for proper immune function, bone health, and mood regulation. From November to April, supplementation is recommended for almost everyone.
Natural sources: fish (salmon, tuna, mackerel), eggs, and vitamin D–supplemented dairy products.
Vitamin C:
The best-known immune-supporting vitamin, which helps prevent respiratory infections and also enhances iron absorption.
Natural sources: citrus fruits, kiwi, bell peppers, and sauerkraut.
Iron:
Iron deficiency is a common issue during the autumn and winter months, particularly among women. Symptoms may include fatigue, pallor, hair loss, and dizziness.
Natural sources: red meat, liver, legumes, and spinach.
Zinc:
Zinc plays an important role in immune defense, wound healing, and maintaining the health of hair, skin, and nails.
Natural sources: pumpkin seeds, nuts, whole grains, and meats.
When is it recommended to request laboratory testing?
If you have recently experienced persistent fatigue, hair loss, frequent infections, or mood fluctuations, it may be advisable to undergo a blood test to determine whether a vitamin or mineral deficiency is contributing to your symptoms.
At HR-Pharma’s laboratory in Szeged, you can have the most important vitamin and mineral levels measured quickly, without waiting time and without a referral, including assessments of vitamin D, iron, zinc, and vitamin B12 levels. Your results will be provided electronically within a short time, enabling your physician to promptly recommend appropriate supplementation.
Tips for Winter
In addition to laboratory testing, it is advisable to consciously incorporate vitamin-rich, seasonal ingredients into your daily diet and support your body with dietary supplements when necessary. A balanced, nutrient-dense diet combined with accurate laboratory results can help ensure that your immune system remains strong throughout the winter months.
Frequently Asked Questions
What symptoms may indicate a vitamin or mineral deficiency, and when is it advisable to request immediate laboratory testing?
The most common symptoms include persistent fatigue, low mood, frequent colds, hair loss, dry skin, brittle nails, and difficulty concentrating. Immediate laboratory testing is recommended if these symptoms have been present for several weeks, if you have a chronic condition, follow a vegan or vegetarian diet, are pregnant or breastfeeding, or if you spend very little time in sunlight from autumn to spring.
Can vitamin D, vitamin C, iron, and zinc be taken together? Is there an ideal timing?
Yes, but it is advisable to follow a few guidelines. Vitamin C enhances iron absorption, so iron should preferably be taken on an empty stomach together with vitamin C. Iron and zinc should not be taken at the same time, as they can interfere with each other’s absorption; space them 2–3 hours apart. Vitamin D should be taken with a meal containing fat, and it is often recommended to take it together with vitamin K2. If you are taking medications (e.g., thyroid hormone or anticoagulants), consult your doctor or pharmacist to avoid potential interactions.