The supplements you should (and shouldn't) be taking this winter

Welcome to the MHD Newsletter. Your weekly dose of nutrition, mental health, and all things recovery. 

Weekly Check-in:

How has this week been for you? 

For me, this week has brought a lot of change and excitement. One thing I have been trying to do to stay grounded is to take pauses, ‘buffers’ when going from one meeting to the next. I am trying to witness the changing of the seasons, noticing the leaves starting to turn orange and the conkers forming on the trees.

Journal Prompts:

• How does your energy and mood change with the seasons?

• What’s one small thing you can add to your routine to take care of yourself this autumn?

Nutrition in the news:

What supplements do you need ?

As the days get shorter and the weather starts to cool, it's time for our annual reminder: don’t forget to stock up on Vitamin D!

The NHS recommends a daily supplement of 10ug during the autumn and winter months to prevent deficiency. Lack of sunlight can lead to low Vitamin D levels, which is crucial for bone health, immunity, and even mood. There's also growing evidence it may help in managing Seasonal Affective Disorder (SAD) or winter depression.

One of the most common questions I get is: What other supplements do I need?

The truth is, this depends on your individual needs.

Many people only need Vitamin D in winter, but for those in recovery from restrictive eating or who follow a more limited diet, like a vegan or vegetarian diet, you may want to consider a general A-Z multivitamin. If you are symptomatic of deficiency then get a blood test and advice on treatment from your GP or dietitian.

With so many supplements being advertised, sometimes an equally important question is- what supplements don’t I need?

So what you don’t need?

Greens powders: They might look Instagram-worthy, but they won’t replace a healthy diet or give you nutrients your body can't already get from food. They tend to be quite expensive and aren’t found to be beneficial, so these are something to skip.

Probiotics: If you don’t have a diagnosed gut issue, and haven’t been specifically been advised. They’re probably not necessary and can actually do more harm than good for some people.

Collagen: Collagen supplements are a popular ‘aesthetic’ supplement, but have not been found to make a difference to skin quality. There is some evidence that notices a slight benefit of collagen on joint health, but this may just be the effect of the protein in the collagen.

High dose anything: When we go for higher doses, the risk to our health increases. Unless you have been advised by a dietitian or doctor, avoid over the counter high dose nutritional supplements.

The supplement industry is a big business, and it’s easy to get sucked into marketing. Before buying, try applying the SIFT test to help figure out if you really need that new trendy pill.

SIFT Test:

Book Club: 

This month’s book recommendation is Sugar Rush. It's a fascinating read on the conversation around sugar in the media and drivers behind the discussion. Whether you're in recovery or simply curious about nutrition and diet culture, this one is worth picking up. 

That’s all from us this week, back again same time next week.

Look after yourself <3

Sophie and the team at Mental Health Dietitians.

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