3 vitamin tests to take in autumn 0 8

In autumn, not only heat exchange and circadian rhythms change, but also metabolism: the days become shorter, there are fewer sunlight hours, and the diet becomes more monotonous. The synthesis of vitamin D decreases, antioxidant reserves are depleted, and the load on the nervous system increases.

To support the body, it is important to understand what it specifically lacks, rather than taking supplements "at random." The optimal way is to take several basic tests for vitamins and trace elements that allow for an assessment of the actual condition, to adjust the diet, or to start consciously taking supplements without harming health.

Why autumn specifically

After summer, there is less sunlight, which reduces the natural synthesis of vitamin D in the skin. Against the backdrop of light deficiency and overfatigue, the load on the nervous system increases, which raises the consumption of B vitamins.

Therefore, autumn is particularly prone to deficiencies that lead to fatigue, irritability, brittle nails, and dry skin.

How to choose tests

There is no single "autumn set" – everything depends on lifestyle, diet, individual characteristics of the body, chronic diseases, and the region of residence. For example, residents of northern latitudes more often experience vitamin D deficiency, while vegetarians often lack vitamin B12. Women over 35 are often advised by doctors to check their folate and iron levels as well.

A universal approach is to start with a 25(OH)D test and B vitamin levels, and if necessary, add tests for antioxidants and trace elements (zinc, selenium). This helps avoid pointless prescriptions and more accurately adjust the diet.

1. Vitamin D – from the sun to the laboratory

The main indicator is 25(OH)D, which reflects the reserves of vitamin D in the body. Its level decreases by October: according to research, more than 80% of the population has insufficient levels of vitamin D, especially in the autumn-winter period. As a result, immunity decreases, and increased fatigue and muscle pain appear. The level can be checked through a blood test, and adjustments should only be made after consulting a doctor: only a specialist can correctly determine the dosage, as an excess of vitamins can be just as harmful as a deficiency.

2. Vitamin B12 and folates – support for the nervous and circulatory systems

Decreased concentration and apathy are common complaints about well-being in autumn. Often, the problem lies in the deficiency of vitamins B12 and B9. Vitamin B12 is involved in the formation of red blood cells and the protection of nerve fibers, while B9 is important for cell division and brain function.

Their deficiency is commonly found in people who exclude meat and dairy products from their diet, as well as during stress and chronic fatigue. It is optimal to check the levels of B12, folates, and homocysteine – the combination of these indicators helps to more accurately assess the balance. In cases of moderate deficiency, a doctor will recommend a diet or a short course of supplements.

3. Vitamins C and E – immunity and antioxidant protection

The classic autumn duo is vitamin C and vitamin E. The former is responsible for collagen synthesis and resistance to viruses, while the latter protects cells from oxidative stress.

Deficiency manifests as frequent colds, dull skin, and slow wound healing. Tests for these vitamins are conducted based on indications: among smokers and those who frequently fall ill, the risk of deficiency is higher. A doctor may also additionally assess ferritin levels – it indicates whether the body has enough iron to absorb vitamin C.

What to do with the results

Minor deviations do not require treatment – it is enough to change the diet: add fish, eggs, nuts, seasonal vegetables, and whole grains. However, if the test shows a significant deficiency, especially of vitamin D or B12, therapy should be prescribed by a doctor.

Self-administration of high doses of supplements can lead to the opposite effect: hypervitaminosis and metabolic disorders. A doctor will assess the overall context – iron levels, magnesium, thyroid function – and will select a safe replenishment scheme.

Do not make this mistake

The most common mistake is to do dozens of tests without indications or, conversely, to try to guess a deficiency "based on feelings." Fatigue and drowsiness can be related not only to a lack of vitamins in the body but also to iron deficiency, low protein levels, or hormonal changes.

Therefore, after laboratory diagnostics, it is essential to consult a doctor. This approach saves money, time, and most importantly, helps avoid unnecessary supplements that do not solve the problem.