{"id":369663,"date":"2026-09-28T13:38:07","date_gmt":"2026-09-28T10:38:07","guid":{"rendered":"https:\/\/puhdasplus.ee\/immunity-in-autumn-vitamin-d-vitamin-c-and-zinc-what-do-you-really-need\/"},"modified":"2026-09-28T14:13:01","modified_gmt":"2026-09-28T11:13:01","slug":"immunity-in-autumn-vitamin-d-vitamin-c-zinc","status":"publish","type":"post","link":"https:\/\/puhdasplus.ee\/en\/immunity-in-autumn-vitamin-d-vitamin-c-zinc\/","title":{"rendered":"Immunity in autumn: vitamin D, vitamin C and zinc \u2013 what do you really need?"},"content":{"rendered":"

Autumn in the Nordics and Baltics is beautiful but honest: the days get shorter, the sun stays low, and the first runny nose comes home from kindergarten. This is when the emails start arriving: “What should I be taking now?” The three nutrients most talked about in connection with immunity are vitamin D, vitamin C and zinc. Let’s calmly go through what they actually do, how much you need, and when a supplement makes sense.
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First, honestly: no vitamin “boosts” immunity<\/strong><\/h2>\n

The immune system is not a dial you can turn up with a tablet. It does, however, need certain nutrients to work normally, and when they are lacking, the system does not work as it should. That is why the health claims authorised in the EU are worded precisely: vitamin D, vitamin C and zinc contribute to the normal function of the immune system<\/strong>. The goal is to avoid a deficiency, not to take large doses “just in case”.<\/p>\n

Vitamin D: the most important vitamin of our autumn and winter<\/strong><\/h2>\n

The body makes vitamin D from the sun’s UVB rays. At our latitude the sun is simply too low from October to March, which is why vitamin D deficiency is very common here. Food (oily fish, egg yolk, fortified products) provides only limited amounts.<\/p>\n

Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and teeth, to normal muscle function, and to the normal absorption and utilisation of calcium and phosphorus.<\/p>\n

How much?<\/strong> Nordic and Baltic nutrition recommendations set 10 \u00b5g (400 IU) per day for adults and 20 \u00b5g for those over 75. During autumn and winter many adults use 50 \u00b5g (2000 IU) per day. Higher doses \u2013 100 \u00b5g and above \u2013 are sensible only with a confirmed deficiency and on a doctor’s advice. The most accurate way to know your need is a blood test (25-OH-D), available at any larger laboratory.<\/p>\n

How?<\/strong> Vitamin D is fat-soluble. Take it with food that contains fat, or choose a product where the vitamin is already in oil, like our D3 in olive oil.<\/p>\n

Puhdas+ vitamin D3<\/h3>\n

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