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Winter can take a toll on our mood and overall well-being. The term "winter blues" is common because most of us have felt it to some extent—whether it's a general dislike of the season, increased fatigue, or lower moods. While some people experience Seasonal Affective Disorder (SAD), a clinically recognized condition that shares symptoms with depression, the winter blues aren’t limited to SAD. Many people feel a general sense of sluggishness during the colder months.
In this week's blog, we’ll explore why winter affects our mood, what contributes to that seasonal slump, and—most importantly—how to feel better and actually enjoy this time of year!
Why We Feel Low In The Winter
The winter blues don’t have a single cause—multiple factors contribute. One major factor is reduced daylight, which disrupts melatonin and serotonin balance. Melatonin, a sedating hormone, lingers longer due to extended darkness, promoting lethargy. Meanwhile, serotonin, the "happy hormone," declines, influencing mood.
Nutritional shifts also play a role. Vitamin D and iodine levels drop, while sugar and carb intake rise, affecting neurotransmitters and gut health. Less movement and outdoor time can add to feelings of stagnation.
Feeling down in the winter months is multifactorial, and the certain combination of factors will be different for each person. With this in mind, there are a number of holistic interventions that can help us to enjoy winter to its fullest.
Top Supplements to Boost Your Mood this Winter
B-vitamins
The b-family of vitamins are required for mood regulation and energy. They are so important for neurotransmitter function that low intake is linked to clinical depression. With this in mind, B vitamins can be used in the winter months to help optimize neurotransmitter levels, helping us to feel a little less low in these months.
B1, B6, B9 and B12 have the most impacts when it comes to neurological health and mood- but all of the b-vitamins work together to support mental health, regulate neurotransmitters levels and support biochemical pathways in the brain
Many B-Vitamins are involved in the stress response and can reduce the negative impacts of stress, which is often elevated this time of year and can contribute to us feeling out of sorts.
A good B-vitamin can be looked at as a great winter pick me up, elevating mood and helping to counter low energy levels.
Saffron
Saffron is a gentle herbal support that is well-known for elevating mood and helping to deal with common mental challenges such as stress, anxiety and feelings of frustration and anger.
Saffron has been clinically proven to increase a molecule called BDNF. Low BDNF levels are seen alongside low mood, inability to concentrate and in clinical depression- and due to lifestyle factors, are lower in the winter. By increasing levels of this vital brain chemical, negative mood states start to dissipate and are replaced by more positive feelings.
Saffron further modulates neurochemistry by increasing both serotonin and dopamine- promoting a balanced and positive mood. Many report feeling simultaneously calm and energized when taking saffron.
Saffron may be one of the best tools there is to help feel better during the winter months.
We stock AORs Affron 2.0- you can learn more about it here!
Uplifted spirits
Uplifted spirits is a herbal blend formulated to relieve emotional distress. It contains st. johns wort, a herb classically used to elevate mood and is linked to antidepressant activity. The other ingredients including eleuthero, lemon balm and skullcap come together to nourish the nervous system.
It counteracts many symptoms of the winter blues such as lack of motivation and lethargy and has the potential to greatly improve mood.
You can check out this Harmonic Arts tincture here.
3 More Ways to Improve Mood this Winter
Supplements are an easy and fast acting way to overcome the mental challenges of winter- but there are lifestyle modifications that can help the body adapt to the colder, darker months as well.
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Natural Light
The reduction in light during the winter is largely responsible for low mood and the general feeling of malaise many experience. While the sun is not at the same strength as it is in the summer, when it is absorbed by the eyes, it signals a cascade of biological events that supports the serotonin/melatonin relationship.
As soon as the sun comes up, get outside sans sunglasses to get the hormone regulating benefits of light. This helps to support restful sleep, and has a ripple effect on mood.
Bonus: if you can get out multiple times a day to expose your eyes to the sun- even if it's cloudy and for 2 minutes it has favorable biological effects that accumulate to make the winter months a little bit brighter.
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Switch up your diet
The foods we consume are meant to change with the seasons. Embracing cozy, nourishing foods such as soups, stews and slow cooked meals instead of raw foods, salads and smoothies will go a long way in helping the body to feel its best during this time of year.
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Get more zzz’s
If you can, allow yourself to sleep more than you do in the sunnier months. Winter is meant to be a time of relaxation and rejuvenation. Modern life doesn't often allow for this, but when we can live more in accordance with nature- the body feels at ease.
Try going to bed an hour earlier or sleeping an hour later. On the weekends, allow yourself to sleep in, nap… slow down, guilt free and remember we often feel more tired because we are meant to give our bodies the gift of relaxation.
Alternatively, opt for cozier social activities such as having people over for dinner and cocktails, movie or game nights as opposed to going out. Keep your body cozy and warm and your mood will fare better in these months!
The winter blues are a natural response to the colder, darker months, but they don’t have to define the season. By understanding the factors that contribute to low mood—such as reduced sunlight, shifts in neurotransmitters, and lifestyle changes—we can take proactive steps to support our mental and physical well-being. From incorporating supplements like B-vitamins, saffron, and herbal blends, to making small lifestyle adjustments like seeking natural light, embracing seasonal foods, and prioritizing rest, there are many ways to feel uplifted and energized.
Winter can be a time for slowing down, reconnecting, and nourishing both body and mind. With the right tools and mindset, you can transform these months into an opportunity for restoration and even joy. So bundle up, find what works for you, and make the most of this unique season.
If you're looking for a personalized supplement plan tailored to your needs, book an appointment with our expert nutritionist today and start your journey toward optimized health. Click here to schedule your consultation!
Author: Lisa Kowalyk- CNP, b.Kin
