Well, the shift into autumn happened fast, didn’t it? Where did the dark nights appear from overnight! If you’re anything like us, we get a little excited for autumn — especially after a good summer (which I think we had?). In the shop, things get cosy, we have our cardi’s on, and our favourite Defence tea on tap (maybe even a quick stop next door for a matcha or chai latte!).

Naturally, we crave more nourishment when the days shorten and evenings turn chilly. It’s our inner hibernation child coming out! We lean into warm broths, hearty stews, rich soups, and of course, our supplement routines change too. This is when we reach for more immune supportive nutrients and protective blends to help fend off the seasonal bugs.

This year we wanted to put together a little Autumn Box, with some of our favourite seasonal supplements and a touch of self care to keep you glowing through the colder months. This box is about balance, nourishing your hair and skin (always important), supporting immunity, and helping you wind down with more restful nights.

Pumpkin Seed Oil: Seasonal & On Trend

Pumpkin seed oil has been popping up all over health feeds, and since we’ve loved it forever, we wanted to include it in our box. This isn’t new for us, pumpkin seed oil has been top of our list for immune support for years, and also one of our go to’s for those struggling with hair loss and density.

Since it’s rich in zinc, it not only supports immune health but is making headlines for its hair enhancing properties. Research suggests it can help with hair thickening, particularly in cases of hormonal hair loss (for men and women), while also supporting skin healing.

Aside from luscious locks and glowing skin, zinc is one of the most vital minerals for the immune system. It helps your body produce immune cells and regulate inflammation, and also plays a huge role in digestive health by supporting the gut lining. This is super important, given that so much of your immune system is connected to the gut.

So yes, we are very happy to see the seasonal oil we’ve always loved having its moment!

Magnesium

As the evenings draw in, many of us notice a dip in sleep quality. Magnesium is one of the most calming minerals, supporting muscle relaxation and restorative sleep, which makes it a perfect addition for autumn nights.

But magnesium isn’t just about rest, it’s also an immune supportive nutrient in its own right. It helps regulate inflammation, supports healthy immune cell function, and is even required to activate vitamin D in the body. And when you add zinc into the mix, you get a lovely combo for:

• Immunity: both minerals are needed for normal immune cell development and signalling.
• Stress & sleep: magnesium helps calm the nervous system and zinc supports healthy hormone signalling and recovery.
• Skin & repair: zinc is famous for skin integrity, and magnesium supports cellular energy for repair processes.

A brief note on vitamin D: magnesium helps your body activate vitamin D, so keeping magnesium topped up means you get more from the vitamin D you make or take. (More on this to come.)

Defence:

No autumn box would be complete without Defence. This was designed and formulated to be an all in one seasonal shield, so you can get everyone you need in one supplement, rather than 3(or more)! It’s absolutely perfect for layering up the immune system, and has loads of extra benefits too, like for skin, digestion, stress and so on.

It combines essentials like vitamin C, vitamin D, vitamin K2 and zinc with a gorgeous mix of botanicals and nutrients, including:

• Black seed oil: long loved for its immune balancing properties.
• Probiotics: to strengthen the gut microbiome, where so much of immunity begins.
• Elderberry: rich in flavonoids to help protect against seasonal bugs.
• Reishi mushroom: the “queen of mushrooms,” renowned for its adaptogenic and immune modulating effects.
• NAC (N-Acetyl Cysteine): a powerful antioxidant that supports respiratory health and resilience.
• Ginger & olive leaf: antimicrobial and anti-inflammatory, adding another layer of defence.
• Quercetin & propolis: natural compounds that support immunity, histamine balance, and overall resilience.

Just a note on vitamin C too, we know this is already a go to, but aside from immune support, it’s also crucial for stress resilience. Your adrenal glands, which work overtime when you’re stressed, hold the highest concentration of vitamin C in the body. During busy or pressured months, we burn through more, so topping up through diet or supplements is key.

Vitamin D3 & K2:

Just want to touch on something we get asked a lot: Do I need to take Vitamin D with K2? You’ll hear strong opinions, but the truth is more nuanced. They can be brilliant together, and sometimes D3 on its own is perfectly fine.

Why you might take Vitamin D3 with K2:

• Bone health focus: K2 (particularly MK-7) helps direct calcium into bones and teeth, preventing it from being deposited in soft tissues. If bone health is one of your key reasons for taking vitamin D, we absolutely recommend pairing it with K2.
• Digestive issues: Much of our K2 is made by gut bacteria, so if digestion isn’t optimal, pairing D3 with K2 can help fill the gap.
• You want to optimise D: Together they optimise vitamin D absorption and immune function.

Why Vitamin D3 alone might be enough:

• You’re younger, with good digestion: If age is on your side (lucky you) and you’ve got an optimally working digestive system, your body is likely making sufficient K2 on its own.
• Medication considerations: If you’re taking certain medications (certain anticoagulants), vitamin K2 might not be advised. In this case, vitamin D alone is the better option.

And then there’s another factor often overlooked: Vitamin D requires magnesium to be activated. Vitamin D is stored in an inactive form in your body, and magnesium drives the enzymes that switch it on. Without sufficient magnesium, even if you’re getting sunlight or supplements, vitamin D might remain inactive.

Taking vitamin D with magnesium ensures that calcium absorbed through vitamin D goes to your bones (where it should), and not into other tissues. Magnesium also enhances vitamin D’s role in supporting immunity, mood, and bone health, while vitamin D helps your body absorb magnesium. It’s a beautiful feedback loop, which is why we included magnesium in the Autumn Box alongside zinc and vitamin D.

We have two exciting new products in, and we think they fit perfectly into our autumnal theme. We love having a little beauty focus, especially from Eco by Sonya, who we thank for our glowing skin all year round.

• The Golden Illumizniser Eco by Sonya: Your beauty focus for autumn, leaving skin glowing (yes, like a pumpkin - but less orange of course) with a sustainable, natural finish. You can mix it with your moisturiser, your body milk, or even use under your foundation as a primer. It’s really beautiful and we think perfect for this time of year, when you need that little sparkle as your tan fades with the darker days. Plus, with the big C (we won’t say it) on its way, we expect to see this in a lot of beauty experts bags and routines!
  
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• Terranova Super Skin Drink: With vegan collagen (Vollagen®), antioxidant berries, silica and hyaluronic acid for hydration, strength and radiance, this is one we can’t stop talking about. It perfectly complements our Autumn Box, especially with the Defence for gut health and immunity, magnesium for cortisol balance and calmer skin, and of course, the luscious pumpkin seed oil. Definitely a lovely little addition.

We couldn’t talk autumn without sharing our favourite tea recipe that feels like a hug in a mug. It’s warming, immune supportive, and made with ingredients you may already have in your kitchen.

Per serving, steep in hot (not boiling) water:

• A pinch of cayenne
• 3 thin slices of ginger
• 1 tsp raw apple cider vinegar (with the “mother”)
• Juice of half a lemon
• A pinch of cumin

Why these ingredients work:

• Cayenne: antioxidant, antimicrobial and protective for cellular health.
• Ginger: a multifunctional immune and anti-inflammatory superstar.
• Apple cider vinegar: rich in natural probiotics and antimicrobial activity.
• Lemon: packed with vitamin C, crucial for immune resilience.
• Cumin: soothing for digestion with its own anti-inflammatory benefits.

Brew, sip slowly, and let the spices warm you from the inside out.

Cosy Wrap Up

Autumn is the season of transition, and it always feels like a big one, going from long to short days, warmth to chilly nights, and strong to naturally weakened immunity from less sun. Just look at the turnaround from August to September, we feel it fast!

With this in mind, plus all the extra demands that come with autumn, like school terms, busy schedules, seasonal bugs, we wanted to create a little pick me up. Not a day goes by without customers asking how best to support their immune system. While everyone’s needs are unique, and supplements should be tailored, the supplements in our Autumn Box are often our go to’s because they are simply the best.

So, if you’re after some seasonal nourishment, check out our Autumn Box. And if you feel there’s more to talk about than just your immune system, get in touch, we’re always here to help you make the right decisions. In the meantime, whip up our Defence Tea and enjoy it daily to become your very own shield against bugs and colds.