Diet & Nutrition
Vitamin D is one of the trickier nutrients to get enough of on a vegan diet, since the two richest dietary sources — oily fish and eggs — are both off the table. The good news is that with the right combination of mushrooms, fortified foods, and a supplement over autumn and winter, it's entirely possible to maintain healthy levels on a fully plant-based diet.
Roughly 1 in 6 people in the UK have insufficient vitamin D levels, making it the most common vitamin deficiency in the country — and most people with it don't have any obvious symptoms at all. When symptoms do appear, they're often subtle and easy to put down to something else, from tiredness to low mood to bone and muscle aches.
Magnesium plays a genuine role in your nervous system's ability to wind down, and low magnesium intake is fairly common in the UK diet. Supplementing won't fix every sleep problem, but for people who are genuinely running low, it's one of the better-evidenced options for gentle, non-sedating sleep support.
Candida is a type of yeast that naturally lives in your gut, mouth, and skin without causing any problems. "Candida overgrowth" is the idea that this yeast can multiply beyond its normal levels and disrupt digestion, energy, and general wellbeing — it's a widely discussed concept in the wellness world, though it isn't a formally recognised medical diagnosis in the way thrush or invasive candidiasis are.
Ashwagandha is one of the most researched herbs in Ayurvedic medicine, and modern studies back up several of its traditional uses, particularly for stress, sleep, and exercise recovery. It won't work miracles overnight, but taken consistently, it's one of the better-evidenced adaptogens available.
Every autumn it seems the same: no matter how many supplements you take or how careful you are, a cold or flu still finds its way in. But what if the missing piece isn’t vitamin C or handwashing — it’s your gut? With up to 70% of your immune system living in the digestive tract, hidden food intolerances could be quietly draining your defences. Here’s how to protect your gut, strengthen your immunity, and stay resilient this season.
As the air cools and days grow shorter, our cravings shift from light summer meals to warm, comforting foods. This is no coincidence - it’s your body syncing with the season. Eating what’s in season means fresher flavours, better nutrition, and the natural support your body needs to stay energised, resilient, and balanced all autumn long.
Cutting foods out can calm symptoms, but the real magic happens when you add the right ones back in. Nutritionist Molly explains five simple swaps that make your meals more nourishing, satisfying, and gut-friendly.