Winter Blues? Make sure you’re getting these nutrients

As the days become shorter and temperatures get colder, you might start to feel a little different as you go about your day. That's because your brain and body are dealing with real biological challenges as the seasons shiftReduced sunlight can disrupt your circadian rhythm, lower serotonin levels, and create nutrient gaps that affect how you think, feel, and sleep. The encouraging news is that science supports a promising way forward with targeted nutrition and lifestyle habits working together to restore balance and build emotional resilience during these darker months.

Some of us may experience winter blues, while others may have Seasonal Affective Disorder (SAD), a clinically recognized mood disorder driven by changes in light and biological rhythms, affecting millions each year. While some people experience mild seasonal mood shifts, others face more severe symptoms that require treatment. There’s no need to simply endure the season; evidence-based therapies such as light therapy, cognitive behavioral therapy, or targeted nutrition can significantly improve symptoms and quality of life. Early intervention is key to regaining your emotional well-being and thriving through the winter season.^1,2

While no single nutrient is a magic bullet for combatting the winter blues, evidence points to several key pathways, like vitamin D’s role in serotonin (the happy hormone) and melatonin (the sleep hormone) production, omega‑3s’ ability to promote brain health, and B vitamins’ support of mood-related enzyme function all that can help support your mental health during the winter months.

Beyond diet, beating the winter blues calls for a holistic approach. Incorporating daily exposure to bright light, regular movement, meaningful social connection, and avoiding processed foods are all essential. These strategies work synergistically to recalibrate your biology and lift your mood. Here are the key effective, science-backed nutrients and lifestyle foundations to help you not just survive winter, but thrive through it.

Top nutrients for combating winter blues

Vitamin D
Most of us don’t get enough sun in winter to maintain optimal vitamin D levels, especially if you live in northern regions, where days are shorter and the sun isn’t as strong. In fact, around 40% of U.S. adults are vitamin D deficient, and this risk can increase during the darker months when sunlight is scarce. Known as the “sunshine vitamin,” vitamin D plays a critical role in mood regulation. Reduced sunlight exposure to skin means less vitamin D, which can interfere with serotonin synthesis and circadian gene expression, both essential for maintaining a balanced mood and healthy sleep pattern. While research links low vitamin D levels to an increased risk of poor mood, supplementing with 1,000 to 2,000 IU daily can help restore optimal levels, especially when combined with healthy fats to improve absorption.^3–5 In some cases, other adults require higher vitamin D intake to meet sufficient levels. AG1’s Vitamin D3 + K2 can support maintaining vitamin D levels.

Omega‑3 Fatty Acids (EPA & DHA)
Your brain is nearly 60 % fat, and omega‑3 fatty acids (especially EPA and DHA) are the premium grade “fuel” it needs to run smoothly. They’re essential for promoting healthy neurotransmission, balancing mood, and maintaining a normal neuro-inflammatory response. So how do omega-3s help? Different mechanisms of action have been proposed. For example, omega-3s can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They can also combat inflammation linked with the blues. Randomized trials support omega‑3s, especially EPA‑dominant fish oil, in combating poor mood. Food sources include salmon, sardines, walnuts, flaxseed, and enriched eggs. For those who do not regularly consume these foods, a supplement like AG Omega3 can support optimal omega-3 intake and provide additional support for brain health.^6,7

B Vitamins (B6, Folate, B12)
When your brain is making serotonin and dopamine, it’s using an assembly line powered by nutrients. Folate, B6, and B12 act as cofactors that keep that line running smoothly. This is part of why when you’re low in these nutrients, your stress response can ramp up, while resilience drops, and outlook dims. Folate, B6, and B12 are crucial cofactors for serotonin, dopamine, and norepinephrine synthesis. Research has demonstrated that combined B‑vitamin supplementation (e.g., folic acid, B6, B12 daily) reduced poor mood and risk of stress, and that low folate also correlates strongly with low mood and low energy. Foods like leafy greens, salmon, eggs, and organ meats deliver these vital B vitamins. You can also consider supplementing with a high‑quality B‑complex or methylated B formula if your diet isn't sufficient.^3,8

Amino acids
Serotonin, that feel‑good brain chemical, starts with one amino acid, tryptophan. You might unintentionally starve this pathway in the winter months by consuming more refined carbs than proteins. Lean proteins rich in aminos like chicken, salmon, or tofu, are involved in the synthesis of serotonin and melatonin. Including protein as part of a balanced meal can help maintain steady energy, which may positively affect your mood.

The Takeaway

Winter doesn’t have to mean months of sluggishness and low mood, it’s actually your body’s invitation to pause, reset, nourish your body, and realign with rhythms that support resilience. Think of these top tips as your winter wellness blueprint, simple, science‑backed ways to nourish your biology, lift your mood, and keep your energy steady all season long.

Top tips to combat the winter blues:

• Balance your plate. Aim to include protein, fiber, and healthy fats at every meal.
• Ditch or be mindful of processed sugar and alcohol consumption. They can create mood spikes that crash just as fast.
• Eat colorfully. Dark leafy greens, orange squash, and berries, all rich in antioxidants, can help combat oxidative stress that may dampen your mood.
• Stay hydrated. Even mild dehydration impacts energy and cognition. Warm herbal teas or infused water can make it easier in colder weather.
• Incorporate bright light exposure into your routine. Twenty minutes of natural or lamp light daily helps recalibrate melatonin and dopamine circuits that affect motivation and mood.
• Stay moving and connected. Winter months can keep us burrowed indoors, moving less and less social. Prioritizing movement from walks, yoga, and strength training with a dose of social connection, creativity and you have a formula for winter vitality.