Lots of things change with the season. Certain foods are signatures of fall, like apples, squash, and Pumpkin Spice Lattes, but other things pop up too, like allergies, colds, and flu. I try to follow the seasons when eating but even more importantly, my supplement regimen changes too.

During the fall, I shift my focus toward immune support and supplements that assist in regulating my allergies. Let me share my top four fall supplements.

Quercetin is a flavonoid. Flavonoids are what give your foods their beautiful color, and they are wonderful antioxidants. Quercetin supports your immune system and regulates the effects of seasonal allergies. It promotes healthy responses in the respiratory system and optimizes cell functions. In fact, a recent study published in the Turkish Journal of Biology stated that Quercetin is thought to enhance the effectiveness of treatment for COVID. Important to know, however, that Quercetin, in general, is difficult to absorb, so Thorne Quercetin Phytosome is usually what I recommend due to the blend's increased absorption.

Vitamin C increases Quercetin absorption but is also linked to increased immune function, liver detoxification, and collagen production. Vitamin C must be eaten or supplemented because your body does not produce it. It is essential in healing damaged tissue, supporting hair, nail, and skin health, phase-one detoxification, and aids glutathione in phase-two detoxification. Vitamin C with flavonoids is the preferred combination because the flavonoids will help increase Vitamin C's antioxidant effects.

NAC, or N-acetylcysteine, is still a favorite, although there seems to be a little press and controversy about this powerhouse detoxifier. NAC has a lot of buzz about its uses. Psychology

Today states it helps with ruminations, negative thoughts, depression, and anxiety. Those who seem more down in the fall and winter may benefit from supplementation. Your body produces this semi-essential amino acid, but you should supplement or consume more. It can be found in turkey, chicken, eggs, yogurt, and legumes. This amino acid helps make the most important detoxifier in our body – glutathione, and is, therefore, essential in fighting cell damage and increasing immune function. It's protective to the liver and kidneys. It can also help reduce respiratory inflammation and thin out mucus when you have an infection. NAC can create a healthy neurotransmitter (brain chemical) and benefit those with brain and memory issues. Additionally, there is some evidence that it helps with male infertility. Finding a good quality NAC is difficult, and I typically stick with reputable physician-grade blends by companies like Thorne or Pure Encapsulations.

Finally, one I'm sure you already know - zinc! Did you know that zinc is used for over 200 chemical reactions in our body, including, but not limited to: immune function, inflammatory response during times of stress, prevention of oxidative damage, promotion of healthy skin and eyes, and production of testosterone?! For those with adequate levels of zinc, when liquid zinc is ingested, it will have a metallic taste. If the zinc tastes like water, you have not passed the zinc challenge, and you should supplement.

Remember, what works for me, may not work for you. Although I recommend supplements for my patients, I also tell them to consult with their physicians first. Remember, these supplements could be contraindicated with certain conditions and medications. 

Photography Credit: Tina Leu