Vitamins in autumn and winter: the 5 to know

Reading time: 7 minutes

Hello,

I'm Nicolas, and together with my wife, we're working to make Vitamoon much more than a brand: a human adventure built on care, trust and the desire to pass things on.

Every autumn, I feel this particular transition: the light fades, the days get shorter, and energy seems to scatter. The body needs more attention, and it's often at this time that I go back to basics: sleep, movement, diet, and a few key nutrients to support my natural balance.

Autumn isn't a season of tiredness, but a season of readjustment. Our rhythm changes, and so do our needs. That's when certain vitamins become real allies: they support our energy, our immunity and even our mood.

The role of each one in our daily life

• Vitamin C: immune system, tiredness, collagen formation.
• Vitamin D: immune system, bones and muscles. In winter, the sun often isn't enough to make it.
• Vitamins B6 and B12: tiredness, energy metabolism, nervous system.
• Biotin: skin and hair.
• A varied diet remains the foundation: a supplement complements it, it doesn't replace it.

Why autumn and winter change our needs

In France, from October to March, the sun is often too low for the skin to make enough vitamin D. Add a more sedentary pace and richer meals: it's a time when our body needs a little boost.

These adjustments are natural. They don't call for radical solutions, but for simple, consistent habits: eat a varied diet, get some fresh air, sleep well… and top up with the right vitamins when your diet isn't enough.

The 5 vitamins you need for a good autumn

1. Vitamin C: energy and defences

It's the first one we think of, and for good reason: vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation for the normal function of cartilage, bones and skin. It also increases iron absorption.

Daily requirement: 70 mg for a child aged 11 to 14; 95 mg for a woman and 110 mg for a man.

Why take it every day: our body can't make vitamin C and stores very little of it. Whatever isn't used is eliminated, so you need to get it every day, from your diet or a supplement.

Where to find it: citrus fruit, kiwi, peppers, cabbage. At Vitamoon:

• Liquid Multivitamins: 180 mg per 30 ml serving (adult), 90 mg per 15 ml serving (child from age 11);
• Liquid Marine Collagen: 120 mg per 25 ml serving;
• Liquid Probiotic: 80 mg per serving;
• Collagen Choco Latte: 40 mg per serving.

2. Vitamin D3: the sunshine vitamin

In autumn and winter, the lack of sun reduces natural vitamin D production. It contributes to the normal function of the immune system, to the maintenance of normal bones and muscle function, and to calcium absorption.

Daily requirement: 15 µg, for a child aged 11 to 14 as for an adult.

Where to find it: oily fish, eggs. At Vitamoon:

• Liquid Multivitamins: 15 µg per 30 ml serving, 7.5 µg per 15 ml serving;
• Liquid Marine Collagen: 15 µg per 25 ml serving.

3. Vitamin B12: everyday energy

It contributes to the reduction of tiredness and fatigue, to normal energy-yielding metabolism, to the normal function of the nervous system, to normal psychological function and to normal red blood cell formation.

Daily requirement: 3.5 µg for a child aged 11 to 14; 4 µg for an adult.

Where to find it: mainly in animal products (meat, fish, eggs, dairy), so vegetarians and vegans are more affected. At Vitamoon:

• Liquid Multivitamins: 2 µg per 30 ml serving, 1 µg per 15 ml serving;
• Liquid Marine Collagen: 24 µg per 25 ml serving.

4. Vitamin B6: balance for body and mind

It contributes to the reduction of tiredness and fatigue, to normal psychological function, to the normal function of the nervous system and to the regulation of hormonal activity.

Daily requirement: 1.4 mg for a child aged 11 to 14; 1.6 mg for a woman and 1.7 mg for a man.

Where to find it: poultry, fish, chickpeas, banana. At Vitamoon:

• Liquid Multivitamins: 1.4 mg per 30 ml serving, 0.7 mg per 15 ml serving;
• Liquid Marine Collagen: 1 mg per 25 ml serving.

5. Biotin (vitamin B8): beauty from within

Biotin contributes to the maintenance of normal hair and skin, and to normal energy-yielding metabolism.

Daily requirement: 35 µg for a child aged 11 to 14; 40 µg for an adult.

At Vitamoon:

• Liquid Multivitamins: 60 µg per 30 ml serving, 30 µg per 15 ml serving;
• Liquid Marine Collagen: 5,000 µg per 25 ml serving, alongside marine collagen and hyaluronic acid.

Beauty doesn't start on the surface, it starts with inner balance.

The summary

My morning recipe: My Sunshine

After the Vitality Bites in our article Chocolate collagen recipes, here's a burst of light and freshness. It's the recipe I often make in the morning when I want a lively start.

Liquid Multivitamins fit in perfectly: their orange flavour goes well with fruit juice.

Ingredients

• 1 daily serving of Vitamoon Liquid Multivitamins (30 ml for an adult)
• 1 freshly squeezed orange with its pulp (or two clementines, ideally from Corsica)
• ½ banana
• ½ mango (or about 30 g)
• 1 cm of peeled fresh ginger (tip: it's much easier with a spoon!)
• A few drops of lime

Method

Blend all the ingredients together until you get the texture you want. If it's thick, eat it with a spoon like a raw compote; if you prefer it runnier, add a little water and serve it in a tall glass.

💡 Time-saving tip

Why not prepare your fruit in advance and freeze it in portions? The night before, move it to the fridge, and in the morning simply add your serving of Vitamoon Liquid Multivitamins before blending: an express smoothie, ready in under 2 minutes.

Why I love this recipe

Orange and mango provide vitamin C, ginger adds its kick, and the Liquid Multivitamins complete the mix: vitamins B6, B12 and C contribute to the reduction of tiredness and fatigue, and vitamins A, C, D and zinc to the normal function of the immune system. A real ray of sunshine in your day.

Pairing the right habits

Vitamins don't do it all on their own: consistency counts. At Vitamoon, I often talk about a wellness ritual, not a “food supplement”.

• Take your multivitamins once a day, in the morning, preferably with breakfast (see Multivitamins: when to take them?).
• Take your probiotic once a day, ideally in the morning on an empty stomach or 30 minutes before a meal.
• Keep your daily serving of collagen as a simple, steady habit.

These rituals create continuity: the kind that helps your body stay in balance, even as the seasons change.

Frequently asked questions

Should you take vitamin D in winter?

Yes, it's often useful: in winter, the sun doesn't always allow you to make enough, and diet (oily fish, eggs) provides little. Your doctor can tell you which dose suits you.

Can you take multivitamins and a probiotic on the same day?

Yes. The probiotic is ideally taken in the morning on an empty stomach or 30 minutes before a meal, and the multivitamins at breakfast.

Liquid vitamins or tablets?

We compared the two formats in our article Liquid or tablet vitamins: which should you choose?.

How long does a bottle of Liquid Multivitamins last?

Up to 33 days: a 500 ml bottle contains 33 servings of 15 ml, or 16 servings of 30 ml.

In conclusion, vitamins aren't miracle solutions, but quiet allies: they support the body through its transitions. This autumn, treat yourself to light, consistency and a little gentleness. Well-being isn't decreed, it's built, one habit at a time.

Take care of yourself,

Nicolas

Discover Liquid Multivitamins →

Sources

• Regulation (EU) No 432/2012 establishing a list of permitted health claims.
• EFSA (2017). Dietary Reference Values for nutrients. Summary report. EFSA Supporting Publications, e15121.
• Compl'Alim declaration for Liquid Multivitamins (23-01-2026) and the manufacturer's technical data sheet for Liquid Marine Collagen.