I'm Jens, I write here on the knowledge blog, and at home I'm a father of two daughters. At our place you notice autumn first thing in the morning: it's still dark when the alarm goes off, everyone is more tired, and by the afternoon nobody feels like going outside. These are exactly the weeks when we pay attention to a few basics. Most of them cost nothing, and none of them needs a perfect daily routine.
1. Sleep first, for everyone
Sleep is when the body recovers, and sleep and the immune system are closely linked. For adults, sleep specialists recommend at least seven hours a night. Children need considerably more: 9 to 12 hours at primary school age, 8 to 10 for teenagers.
More important than the odd long night is a steady rhythm, roughly the same times for going to bed and getting up, weekends included. When it gets dark earlier, a calm evening with dimmed lights and no screens just before sleep helps. That applies to the children just as much as to us parents. More on this in our post on sleep and recovery.
2. Get out into the daylight every day
Even on a grey November day it is many times brighter outside than in a well-lit room. Daylight in the morning gives your internal day-night rhythm a clear beat, and that helps you fall asleep in the evening. Walking to school, a stroll in your lunch break or a round after dinner is already enough.
3. Keep moving
The World Health Organization recommends 150 to 300 minutes of moderate activity a week for adults, plus muscle-strengthening exercises on two days. For children and teenagers aged 5 to 17 it is an average of 60 minutes a day. In summer that happens almost by itself. In autumn it takes a bit of planning: the bike instead of the car when it's dry, a fixed slot at the sports club, getting out together at the weekend even if it's drizzling. With the right jacket that is usually no problem at all.
4. The autumn plate: colourful and seasonal
Autumn has more to offer in the kitchen than you might think. Many seasonal foods provide exactly the nutrients the immune system needs:
| Nutrient | In autumn found for example in |
|---|---|
| Vitamin C | Kale, Brussels sprouts, broccoli, peppers, apples |
| Zinc | Oats, pumpkin seeds, lentils, cheese |
| Vitamin A | as beta-carotene in pumpkin, carrots, sweet potatoes |
| Selenium | Fish, eggs |
| Vitamin D | Herring, salmon, egg yolk |
Vitamin C, vitamin D and zinc contribute to the normal function of the immune system.
With children this works best without a big discussion: a pumpkin soup with roasted seeds on top, a tray of roast vegetables where everyone picks what they like, apple slices as a snack, fish once or twice a week. If you like a warm breakfast, you'll find an idea in our autumn recipes. By the way, the pumpkin porridge also works without collagen, then for the whole family.
5. Vitamin D: the nutrient where autumn changes the most
In summer the skin makes vitamin D itself with the help of the sun. From October that hardly works in Germany any more. The German Nutrition Society (DGE) writes that, in contrast to the summer months, solar radiation in Germany from October to March is not strong enough to ensure sufficient vitamin D formation. Food only adds a few micrograms. For adults in this situation the DGE gives a reference value of 20 µg per day.
Whether you should supplement in winter can be clarified with a blood test at your doctor's surgery. The DGE recommends a supplement when an inadequate supply has been established. For children, this question always belongs with the paediatrician.
6. If someone in the family eats plant-based: vitamin B12
Vitamin B12 is found practically only in animal foods. Anyone who lives vegan therefore needs another reliable source, whatever the season. More on this in Vitamin B12 on a plant-based diet.
7. More does not help more
Food supplements can close a gap, but they do not turn a good supply into a better one. If you take several products, add up the amounts. For zinc, for example, the amount EFSA considers safe over the long term for adults is 25 mg per day, from all sources together. And if you come across terms like "boost your defences" or "immune booster" on a pack: promises like that go beyond what has been assessed and authorised in the EU.
What we offer for this
- Vitamin C 1000 mg + zinc for adults: one tablet a day with 1,000 mg vitamin C and 10 mg zinc, 200 tablets.
- Vitamin D3 in various strengths, also as a depot with vitamin K2. How to convert depot doses into daily amounts is explained in the post Vitamin D3 and K2.
All Vitabay products are lab-tested in Germany.
Our autumn check
- Fixed bedtimes, at least seven hours for adults, more for children.
- Out in the daylight every day, ideally in the morning.
- Adults 150 minutes of activity a week, children an hour a day.
- Vegetables every day, seeds, pulses and fish regularly.
- Keep an eye on vitamin D and have your level checked if in doubt, for children via the paediatrician.
Sources: German Nutrition Society (DGE), FAQ Vitamin D, as of 30.09.2025. World Health Organization (WHO), Guidelines on physical activity and sedentary behaviour, 2020. Watson et al., Recommended Amount of Sleep for a Healthy Adult, 2015, and Paruthi et al., Recommended Amount of Sleep for Pediatric Populations, 2016, both American Academy of Sleep Medicine. EFSA, Tolerable Upper Intake Levels. Authorised claims according to Regulation (EU) No 432/2012.
Do not exceed the stated recommended daily intake. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.
