Beat the Winter Blues: 6 Key Nutrients to Keep Up Your Mood and Energy

Winter brings cozy nights and festive moments, but it also comes with shorter days, colder weather, and less sunlight. These changes can strain your mood and metabolism, leaving you feeling sluggish, tired,   feeling down, and craving comfort foods. If this sounds familiar, don’t worry—you’re not alone. The good news? With the right nutrients, you can stay energized, balanced, and thriving all winter long.

The Challenges of Winter: Mood and Metabolism

Cold weather and long nights trigger what’s known as “hibernation metabolism”, leading to low energy and cravings for sweets. At the same time, darker days can disrupt your body’s internal clock, leading to the "winter blues."

To combat these challenges, focus on five key nutrients that can help your body adapt to winter stress.

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1. Vitamin D: The Sunshine Vitamin

During summer, your body produces vitamin D through sun exposure. In winter, shorter days and reduced sunlight often lead to low levels of this critical nutrient. Vitamin D plays a vital role in supporting your immune system, mood, and calcium metabolism, which is essential for strong bones.

How to get enough:

• Take at least 2,500 IU of vitamin D daily through supplements. This will help maintain proper levels during the darker months and support overall health.

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2. Omega-3 Fatty Acids: Brain and Mood Boosters 

Omega-3 fatty acids, particularly DHA and EPA, are essential for brain health, mood regulation, and energy production. They also help your body store and utilize energy efficiently. Traditional diets in colder regions, like those of the Eskimos, were rich in omega-3s, which helped them thrive through long, dark winters.

How to get enough:

• Add an omega-3 supplement, such as Daily DHA or Leptinal, to your routine. Aim for 1,000–2,000 mg of fish oil per day to support mood and metabolism.

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3. PhosphatidylSerine: Support Your Circadian Rhythm and Brain

PhosphatidylSerine (PS) is a phospholipid works that synergistically with DHA to support mood, focus, and energy levels. By helping your brain manage stress and maintain a healthy sleep-wake cycle, PS can alleviate symptoms of the winter blues and improve overall cognitive function.

How to use it:

• Take 100–300 mg of PhosphatidylSerine daily, especially in combination with Daily DHA, to enhance brain health and balance your internal clock during the colder months. PS taken at bedtime with Daily DHA is a helpful combination for circadian rhythm support and mood.

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4. Thyroid Helper: Boost Your Winter Metabolism

Your thyroid plays a critical role in regulating metabolism, energy production, and overall vitality. During the colder months, supporting your thyroid with the right nutrients can make a significant difference in how you feel. A supplement like Thyroid Helper, which contains l-tyrosine, ashwagandha, guggulipid, and selenium, offers a powerful combination to keep your metabolism running smoothly.

• L-tyrosine: A key building block for thyroid hormone production.

• Ashwagandha: An adaptogenic herb that helps balance stress and support healthy thyroid function.

• Guggulipid: Promotes healthy thyroid hormone activity and supports fat metabolism.

• Selenium: A vital mineral for optimal thyroid hormone synthesis.

How to use it:

• Take 2-3 capsules of Thyroid Helper daily to give your metabolism the support it needs, especially during colder months when your energy can dip.

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5. Coenzyme B Vitamins & Folate: Energize and Uplift Your Mood

B vitamins are essential for producing energy at the cellular level and supporting neurotransmitter function. Daily Energy Multiple Vitamin provides coenzyme forms of B vitamins, which are highly bioavailable and quickly absorbed by the body. These vitamins help fight winter fatigue, improve mood, and maintain steady energy levels throughout the day.

• B12: Supports red blood cell formation and energy production.

• B6: Enhances neurotransmitter production to stabilize mood.

• Methyl Folate: Promotes mental clarity and circadian rhythm synchronicity.

How to use it:

• Take 2-3 capsules of Daily Energy Multiple Vitamin daily to fuel your body with the B vitamins it needs for energy and mood during the colder months.

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6. Melatonin: Reset Your Internal Clock

Disrupted sleep is one of winter’s biggest challenges, due to the lack of sunlight and irregular melatonin production. Melatonin is the hormone that signals your body it’s time to sleep. When levels are off, you may wake up feeling groggy or drag through the day, craving sugar for quick energy.

How to get enough:

• Supplement with melatonin to reset your sleep-wake cycle. Start with 0.5–1 mg before bed and adjust as needed. A well-regulated sleep pattern can help you wake up refreshed and avoid that midday energy slump.

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Winter Wellness Tips 

While these five nutrients are key, there are additional steps you can take to stay healthy and energized in winter:

• Eat nutrient-dense foods, including leafy greens, and fatty fish.

• Stay active to boost your mood and energy levels.

• Spend time outdoors during daylight hours to maximize natural light exposure.

• Full spectrum lights and light bulbs are widely available and may provide additional benefit.

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Thrive Through Winter

Winter doesn’t have to leave you feeling tired and low. By incorporating Vitamin D, Daily DHA, PhosphatidylSerine, Thyroid Helper, Daily Energy Multiple Vitamin, and Melatonin into your routine, you can support your body’s natural defenses against winter stressors. These nutrients will help you maintain energy, improve your mood, and keep your metabolism running smoothly—so you can enjoy the season to its fullest. Vitamin D, Daily DHA, PhosphatidylSerine, and Melatonin taken at bedtime are very helpful for promoting restorative sleep and circadian rhythm support when used over time.

Embrace the colder months with confidence, knowing your body has the tools it needs to thrive.

Additional resources:

Omega-3 DHA and Phosphatidylserine: Two Are Better Than One

Is Sluggish Thyroid Function Stressing Your Mood? 

Serotonin Linked with Mood, Sleep, Gut Health, Thyroid, and More

Vitamin D and DHA Needed for Serotonin, Mood, and Impulse Control

Melatonin, Mitochondria, Circadian Rhythms – Are You in Sync?