Wondering how to beat the winter blues? You’re not alone. The cold months often bring gloomy skies, shorter days, and a noticeable drop in energy and mood. Known as the “winter blues,” or seasonal affective disorder (SAD) in more severe cases, this seasonal shift can affect your emotions, physical energy, and motivation.1
The good news? You can fight back with these simple strategies to brighten your mood and maintain your energy!
Table of Contents
Why does gloomy weather make you tired?
Blame it on the lack of sunlight. During winter, reduced exposure to natural light can disrupt your body’s circadian rhythm, a.k.a. your internal clock that regulates sleep and energy levels. This disruption increases melatonin (the sleep hormone) and reduces serotonin (the happy hormone), leaving you feeling sleepy, moody, and unmotivated.2
Your circadian rhythm relies on light cues to function properly. Shorter days and gray skies can throw it off, leading to hormonal imbalances. Add in cold weather and fewer outdoor activities, and you’ve got a recipe for lethargy and winter fatigue!
What vitamins help with seasonal depression?
Research shows that certain vitamins and supplements might be effective at easing symptoms of seasonal depression. These may include:
#1 – Vitamin D
Known as the “sunshine vitamin,” vitamin D is essential for serotonin production and mental well-being. Low levels, common during winter due to reduced sunlight exposure, are linked to mood changes and depression.3
To boost vitamin D levels, aim for 10–30 minutes of daily sunlight exposure. Include vitamin D-rich foods like salmon, fortified dairy, and UV-exposed mushrooms in your diet. If sunlight or dietary sources are limited, consider a high-quality D3 supplement paired with vitamin K2 for better absorption.
#2 – Omega-3 Fatty Acids
Omega-3 fatty acids, particularly DHA, are essential for both brain and emotional health. Research links lower levels of DHA and alpha-linolenic acid (ALA) to seasonal depression, with symptoms often worsening in winter as omega-3 levels drop.4
To boost omega-3 levels, include fatty fish like salmon, mackerel, and sardines in your diet. For plant-based options, try chia seeds, flaxseeds, and walnuts. You can also consider our Ultra Pure Omega-3 Fish Oil supplement which contains 2,250mg of triglyceride omega-3 per serving.
#3 – B Vitamins
B vitamins, including folate (5-MTHF), B6, and B12, contribute to mood regulation and mental well-being. Folate supports serotonin and dopamine production, promoting a stable mood, while B6 and B12 are essential for synthesizing these neurotransmitters. Deficiencies in any of these vitamins can lead to low energy, mood swings, and depressive symptoms.5
To boost B vitamin levels, include leafy greens, poultry, fish, eggs, and fortified cereals in your diet. For those with dietary restrictions or absorption issues, a high-quality B-complex supplement or 5-MTHF (for individuals with an MTHFR gene variant) can help bridge the gap.
#4 – Magnesium
Magnesium is essential for energy production, nerve function, and mood regulation. It supports serotonin production and helps manage stress and sleep. Interestingly, research suggests that magnesium levels can fluctuate with the seasons, being lower in winter and higher in summer.6 Studies also link low plasma magnesium levels to increased depressive symptoms.7
To maintain healthy magnesium levels, incorporate magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your diet. Dark chocolate is another delicious option. If dietary intake isn’t enough, supplements like our MagEnhance Triple Magnesium Complex (featuring Mg Taurate, Glycinate, and L-Threonate) may help boost your magnesium levels, too.
#5 – Probiotics
Probiotics, the beneficial bacteria that support a healthy gut microbiome, may help ease symptoms of seasonal depression. The gut and brain are intricately connected through the gut-brain axis, a communication pathway that links gut health to mood and mental well-being. Certain probiotic strains, such as Lactobacillus and Bifidobacterium, have been shown to reduce inflammation, boost serotonin production, and improve mood.8 9
Support your gut microbiome with probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and miso. Prebiotic foods, such as garlic, onions, and bananas, also help feed beneficial bacteria. If dietary sources aren’t sufficient, our Probiotics & Prebiotics supplements offer targeted support, especially during the winter months.
Here are ten MORE ways to beat the winter blues!
Although cold and gloomy weather may seem unavoidable, it doesn’t have to dictate how you feel. Here are some quick tips to stay upbeat regardless of the forecast:
1) Soak up natural light
Sunlight naturally boosts serotonin levels, improving mood and energy. Try to spend 20–30 minutes outside daily, even on cloudy days. If getting enough sunlight isn’t possible, consider a light therapy box, which mimics natural light and helps ease symptoms of seasonal depression.10
2) Move your body
Regular exercise stimulates endorphins, your body’s natural feel-good chemicals. A brisk walk, yoga session, or even 20 minutes of stretching can make a big difference. Bonus: outdoor workouts combine movement with sunlight exposure!
3) Revamp your diet
Certain foods can naturally boost your mood. Add fatty fish like salmon, which is rich in omega-3s, and leafy greens high in folate to your meals. Other mood-enhancing options include nuts, seeds, bananas, and dark chocolate (in moderation).
4) Create a winter morning ritual
Start your day with habits that set a positive tone. Open your curtains to let in natural light, stretch or do yoga for a few minutes, and sip on a warm, mood-boosting drink like turmeric tea or Lion’s Mane coffee. A consistent morning ritual can help you feel energized and more in control of your day.
5) Stay social
Isolation can worsen feelings of sadness. Plan virtual meet-ups or in-person gatherings with loved ones to stay connected and supported.
6) Try mindfulness practices
Meditation and deep breathing exercises may help reduce stress and improve mental clarity. Apps like Headspace or Calm make it easy to start a mindfulness routine.
7) Get enough sleep
Stick to a consistent sleep schedule to support your body’s natural rhythm. Aim for 7–9 hours of high-quality sleep each night.
8) Limit screen time before bed
Too much blue light from devices can mess with your sleep cycle. Try switching to night mode on your screens or setting them aside an hour before bed.
9) Add aromatherapy to your routine
Scents like lavender, citrus, and peppermint can lift your mood and ease stress. Use essential oil diffusers or candles to create a relaxing, uplifting atmosphere at home.
10) Consider professional help
If your winter blues are severe or persistent, a mental health professional can provide tailored strategies and support to help you feel better.
Conclusion
Learning how to beat the winter blues is all about taking small, consistent steps to support your body and mind. You can boost your mood and energy during the colder months by getting more sunlight, eating nutrient-rich foods, and staying active.
Feeling ready to tackle winter head-on? Start making these changes today and brighten your mood all season long!
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References:
- Munir, Sadaf, and Muhammad Abbas. “Seasonal Depressive Disorder.” Nih.gov, StatPearls Publishing, 9 Jan. 2022, www.ncbi.nlm.nih.gov/books/NBK568745/. ↩︎
- Melrose, Sherri. “Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches.” Depression Research and Treatment, vol. 2015, 2015, pp. 1–6, https://doi.org/10.1155/2015/178564. ↩︎
- Penckofer, Sue, et al. “Vitamin D and Depression: Where Is All the Sunshine?” Issues in Mental Health Nursing, vol. 31, no. 6, May 2010, pp. 385–393, https://doi.org/10.3109/01612840903437657. ↩︎
- Otoki, Yurika, et al. “Plasma Phosphatidylethanolamine and Triacylglycerol Fatty Acid Concentrations Are Altered in Major Depressive Disorder Patients with Seasonal Pattern.” Lipids, vol. 52, no. 6, June 2017, pp. 559–571, https://doi.org/10.1007/s11745-017-4254-1. ↩︎
- Jahan-Mihan, Alireza, et al. “The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults.” Nutrients, vol. 16, no. 12, 17 June 2024, p. 1902, https://doi.org/10.3390/nu16121902. ↩︎
- Ando, Izumi, et al. “Analysis of Serum Magnesium Ions in Dogs Exposed to External Stress: A Pilot Study.” Open Veterinary Journal, vol. 7, no. 4, 9 Jan. 2018, p. 367, https://doi.org/10.4314/ovj.v7i4.13. ↩︎
- Botturi, Andrea, et al. “The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review.” Nutrients, vol. 12, no. 6, 3 June 2020, p. 1661, https://doi.org/10.3390/nu12061661. ↩︎
- Wallace, Caroline J. K., and Roumen Milev. “The Effects of Probiotics on Depressive Symptoms in Humans: A Systematic Review.” Annals of General Psychiatry, vol. 16, no. 1, 20 Feb. 2017, https://doi.org/10.1186/s12991-017-0138-2. ↩︎
- Slyepchenko, Anastasiya, et al. “Gut Emotions – Mechanisms of Action of Probiotics as Novel Therapeutic Targets for Depression and Anxiety Disorders.” CNS & Neurological Disorders – Drug Targets, vol. 13, no. 10, 22 Jan. 2015, pp. 1770–1786, https://doi.org/10.2174/1871527313666141130205242. ↩︎
- Mayo Clinic. “Seasonal Affective Disorder Treatment: Choosing a Light Therapy Box.” Mayo Clinic, 2016, www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298. ↩︎
