September is not just a change of seasons, but a full reset for the entire body. After the relaxation of summer, returning to the usual rhythm of work and study is often accompanied by fatigue, stress, and even sleep or digestive disturbances. To hit the ground running in the new business season, it is important to take a comprehensive approach. As well-known Spanish pharmacist Mar Sierra, founder of the CPH pharmacy network, points out, the foundation of well-being is balanced nutrition, sufficient water intake, and physical activity. However, during this transitional period, dietary supplements can be helpful in bringing body and mind back into balance.
The basics of recovery: from minerals to adaptogens
Magnesium tops the list of essential helpers. This mineral is the true conductor of our body, participating in more than three hundred biochemical processes. Its main role is to support the nervous and muscular systems by regulating impulse transmission. Adequate magnesium levels help significantly reduce fatigue, improve concentration, and stabilize mood. Additionally, it plays an important part in serotonin synthesis and melatonin regulation, contributing to deeper and more restorative sleep. Supplementation is especially relevant during increased intellectual workloads, stress, or mild insomnia. For better absorption, opt for citrate or bisglycinate forms and don’t forget a diet rich in leafy greens, nuts, and legumes.
Ashwagandha, or Withania somnifera, is a plant that comes from Ayurvedic medicine and has firmly established itself among adaptogens. What does that mean? Adaptogens help our bodies adapt to physical and emotional stress. This supplement can be a real lifesaver for those struggling with the return to routine, experiencing anxiety and nervousness. It gently supports the nervous system, promoting inner calm and balance.
Energy, concentration, and healthy sleep
B vitamins, especially B1, B6, and B12, can be described as fuel for our nervous system. They play a key role in the production of cellular energy and the synthesis of vital neurotransmitters such as serotonin, dopamine, and GABA. A deficiency may manifest as chronic fatigue, irritability, and a low mood. Maintaining adequate levels of these vitamins helps ensure emotional stability and supports vitality during periods of intense mental or physical stress.
Omega-3 fatty acids, particularly EPA and DHA, are among the brain’s best allies. They are essential for supporting memory, concentration, and emotional balance—especially important at the start of a new work year. In addition, Omega-3s possess strong anti-inflammatory properties. Clinical studies indicate that a daily intake of around 3,000 mg of EPA and DHA helps reduce markers of cellular inflammation. It’s important to remember that such doses should be taken under specialist supervision. When choosing a supplement, look for products with a 5-star IFOS certificate in triglyceride form, as this ensures purity and the absence of harmful contaminants such as heavy metals.
A sudden change in daily routine after a vacation inevitably disrupts our internal clock. Melatonin is a natural hormone responsible for the sleep-wake cycle. Taking it as a supplement has proven effective in accelerating the process of falling asleep and resetting biological rhythms. It reduces the time it takes to fall asleep and improves rest quality during the early stages of insomnia or after changing time zones. For older adults, it can be especially helpful, as natural melatonin production decreases with age. Effective doses are usually small (0.5–2 mg) and should be taken 30–60 minutes before bedtime. Experts recommend using it as a temporary measure, rather than as a primary treatment for chronic insomnia.
Caring for digestion and immunity
Summer indulgences—heavy meals, alcohol, and changes in usual diet while traveling—often disrupt the balance of gut microflora. A healthy gut is important not only for comfortable digestion, but also for immunity and mood, thanks to the so-called “gut-brain axis.” The foundation for gut health is a diet rich in fiber, fruits, vegetables, and fermented foods. But if you’re already experiencing abdominal discomfort or a decline in immune defenses, probiotics and prebiotics can be excellent supports for restoring balance.
Many mistakenly believe that after summer, vitamin D deficiency is no longer a concern. However, factors such as age, the use of sunscreen, skin tone, and insufficient exposure to sunlight during peak hours can hinder its proper synthesis. This vitamin is essential for strong bones, a robust immune system, and a good mood. Scientific evidence links its deficiency to an increased risk of respiratory infections and symptoms of depression. Therefore, in autumn and winter, when sunlight is limited, it makes sense to check your vitamin D levels and, if needed, start supplementation under a doctor’s supervision.
