As the leaves change and the air turns crisp, it’s essential to consider how seasonal transitions can impact our health. In addition to all the lifestyle changes that Christina mentioned last week, it is important to ensure enough vitamins that support your body during this time, particularly B12 and D3. These nutrients play vital roles in supporting our immune systems, energy levels, and overall well-being.
The Importance of Vitamin B12 during Seasonal Transitions
What is Vitamin B12?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin. It is essential for red blood cell formation, nerve function, and DNA synthesis. It also plays a crucial role in converting food into energy in the mitochondria. Finally, it plays a role in the creation of hormones and neurotransmitters, as well as the detoxification of the body.
Why B12 Matters in Fall
- Energy Boost: As the days get shorter, colder and darker, many people experience a dip in energy levels. B12 helps maintain energy by supporting healthy red blood cells, which transport oxygen throughout the body and the brain.
- Mood Support: With seasonal changes can come shifts in mood. B12 has been linked to the production of serotonin, the “feel-good” neurotransmitter.
- Immune Function: B12 is vital for a robust immune system because it helps regulate immune cells. As cold and flu season approaches, maintaining your B12 levels can help your body fight off infections.
Sources of Vitamin B12
While B12 is found primarily in animal products, there are plenty of options for everyone:
- Animal Sources: Meat, fish, poultry, eggs, and dairy products.
- Supplements: If you’re concerned about your B12 intake, consider speaking to a healthcare provider about supplementation.
- Injections: If you have certain conditions, like low stomach acid, the use of metformin or proton pump inhibitors, it can be hard for your body to absorb B12 even if you are eating food with B12 in it.
The Importance of Vitamin D3 during Seasonal Transitions
What is Vitamin D3?
Vitamin D3, or cholecalciferol, is a fat-soluble vitamin that plays a critical role in immune function, mood regulation, and bone health. Our bodies produce vitamin D when exposed to sunlight, but as fall approaches and daylight decreases, it becomes harder for our bodies to make vitamin D on their own.
Why D3 Matters in Fall
- Immune Support: Like B12, vitamin D3 plays a role in immune health. It helps modulate the immune response by increasing the amount of anti-microbial compounds our bodies create and regulating immune responses.
- Mood Regulation: Seasonal Affective Disorder (SAD) affects many during the fall and winter months. Studies suggest that vitamin D can help improve mood and alleviate symptoms of depression, making it a critical nutrient to focus on as the seasons change.
Sources of Vitamin D3
- Sunlight: The best source of D3 is sunlight, but with shorter days, many people don’t get enough exposure. Aim for 15-30 minutes of sunlight several times a week during the middle of the day, if possible.
- Food Sources: Liver, egg yolks, mushrooms, and fatty fish (salmon, sardines, herrings, etc.)
- Supplements: If you’re not getting enough sunlight or food, consider a D3 supplement, particularly in the fall and winter months.
Final Thoughts
As the season changes from summer to fall, it is important to support your system with sunlight exposure and spending time outside, but it is also a good time to reassess your vitamin and nutrient intake. Especially with back to school and spending more time indoors, it is important to focus on things that support our immune system, energy levels, and mood. Take a look at your vitamin and nutrient intake, and make sure you’re getting enough vitamin B12 and D3 especially right now!
Enjoy all the best that fall has to offer!