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Common vitamin deficiencies in spring: The 5 supplements you should start taking NOW

Dr Zoe reveals which supplements to take

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One in six Brits have low Vitamin D in their blood, but this problem will level out a little more in spring and summer. That doesn’t mean you’re immune from all vitamin deficiencies. chatted to Dr Earim Chaudry, Medical Director at men’s health platform Manual, to find out the supplements people should be taking as a result of the upcoming seasonal changes.

Spring might bring better weather and longer days, but it has its drawbacks when it comes to our health.

You may need a top up on several different vitamins, including omega 3 and vitamin C.

However, it’s important to know that supplements cannot substitute a healthy lifestyle and should be taken in conjunction with your balanced diet and regular exercise routines.

Dr Chaudry added: “There is also no ‘one-size-fits-all’ approach when it comes to supplement consumption.

“This is because everyone has different nutritional needs based on their age, health, diet and activity level.

“As well as this, if you take any medication for health conditions, always consult your doctor before taking your desired supplement. Those who are pregnant or breastfeeding are also advised to do the same.”

It’s also important to do your research and ensure you are buying from trusted brands with proper certification.

The doctor advised: “Be sure to go for natural products that have no traces of artificial ingredients or additives.”

The 5 supplements you should start taking NOW

Omega 3

Due to longer sunlight hours, it’s typical for people to feel naturally energetic once spring arrives.

However, this sudden influx of energy can cause burnout in the long run, meaning it’s vital to increase omega-3 intake in spring.

Omega 3 is a natural energy source and encourages blood to pump more rapidly throughout the body, resulting in a healthier heart and stronger immune system.

Even though this nutrient is readily available in food such as fish and walnuts, it would be wise to take a supplement to give you that added boost.


Spring may be coming, but so is allergy season – and zinc plays a key role in beating allergens.

Dr Chaudry explained: “Those who have a zinc deficiency are more susceptible to pollen allergies and it’s advisable for these individuals to take a zinc supplement.

“As well as being a good defence against allergies, zinc is a great nutrient for the body that will boost the immune system.

“Those who suffer from adult acne and pigmentation will also benefit from increasing their zinc intake.”

Foods sources that contain zinc include whole grains, milk products, red meat and nuts.

Vitamin B

As the temperature gets warmer, it’s natural for us to sweat more.

This is all fine and well, but excessive sweating can lead to the depletion of vital nutrients and vitamins – in particular Vitamin B.

Dr Chaudry said: “B vitamins play a key role in maintaining energy levels and healthy skin, and it’s more important than ever in spring to ensure that we are getting the right level of intake of this.

“What’s more, B vitamins will protect your body from sun damage – an ideal defence during the warmer and brighter months.”


During spring when the pollen count is particularly high, it’s common for people to struggle with their breathing as a result of congested airways. But, magnesium could help.

Dr Chaudry said: “With this in mind, taking a magnesium supplement will help to open up your passages and allow you to breathe better.

“Even if your allergies are quite mild, it would be worthwhile to take this supplement during spring, as there are many other benefits such as increased muscle function support and lower blood pressure.”

Vitamin C

Vitamin C is one of the most beneficial nutrients to consume during spring.

As the weather gets warmer, taking a Vitamin C supplement would help your body manage heat.

Dr Chaudry explained: “This is because the vitamin shortens the length of time it takes your body to adjust to a hot environment.

“Vitamin C is also considered to be a natural antihistamine, meaning it is beneficial for treating hay fever symptoms.

“As a natural antioxidant as well, taking vitamin C will maintain the health of your skin and prevent cell damage – ideal for the spring and summer ahead.”

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