Natural Ways to Boost Energy and Fight Winter Fatigue

It’s that time of year again. The sun is setting at 4 p.m., it’s cold outside, you’re craving comfort food, and you find yourself exhausted despite getting enough sleep. What gives? What causes winter fatigue?

Your body is designed to adapt to its environment. Simply put, shorter days, less sunlight, and colder temperatures switch our bodies into a different gear. 

What Less Daylight Means to Your Body

Let’s start with shorter days. Your body has an internal clock called your circadian rhythm. It’s system that regulates the release melatonin, a hormone that makes you tired, and cortisol, a hormone that makes you feel more awake. Your body does its best to sync your circadian rhythm to the hours of sunlight you experience, but can be thrown off by individual habits like the tendency to stay up late. Since you’re exposed to less light, your body interprets that by telling you to go to sleep, which makes sense. 

Sunlight doesn’t just affect your circadian rhythm, it also affects the production of serotonin, one of the neurotransmitters that makes you feel happy and awake, and ATP, your body’s form of cellular energy. Reduced sun exposure means our bodies are producing less vitamin D, which alters the production of these chemicals and makes you feel less energetic. 

Lastly, colder temperatures put your body into something similar to a hibernation mode. You have less serotonin and your body is colder, making you hungrier and more likely to seek out high-calorie foods. Lower body temperatures also slow down your metabolism, making you more tired. 

For some people, the combination of these factors can cause Seasonal Affective Disorder, a type of depression affected by the changes of seasons, with most people experiencing depressive symptoms in the winter. It can cause fatigue, trouble concentrating, increased appetite, and irritability, among other symptoms. 

So how can we combat all of these processes to feel more energetic in the winter months?

How to Fight Winter Fatigue

Since you have less access to fresh fruit and veggies in the winter, which is where we get most of our key nutrients, it’s possible you’re deficient in a vitamin or mineral and that is causing your lack of energy. You can combat winter fatigue by upping your intake of certain vitamins and minerals like:

1. B vitamins are implicated in energy production and deficiencies can lead to issues in creating cellular energy (ATP) for your body’s tissues to operate properly. 
2. Vitamin D is the most common culprit for energy problems in the winter, and supplementing with vitamin D can help you reach the daily minimum levels, which many people do not get from their diet when sunshine is lacking. 
3. Iron is an important component of your blood and a iron deficiency can compromise your blood’s ability to deliver nutrients and oxygen to your tissues, making you feel tired and weak. 
4. Magnesium supplementation has been shown to improve sleep quality and may reduce symptoms of depression through its effects on brain function. 
5. Zinc is only needed in small amounts but is important to immune system function, which is critical during the winter months.

Studies show that filling nutritional gaps with multivitamins can improve your focus and energy during tasks if you are deficient in a key vitamin or mineral that contributes to energy or brain function.

Some herbs have proven to be useful in improving energy as well:

1. Ashwagandha helps your body regulate its cortisol, a hormone involved in both alertness and stress. 
2. Licorice root helps protect your nervous system from large amounts of cortisol in cases of chronic stress.  

There are also some non-nutritional strategies. 

More Natural Ways to Boost Energy and Fight Winter Fatigue

Sun Lamp

To replicate the energizing effects of the sun and get your circadian rhythm back on track, you can try out a sun lamp. Your best bet is to expose yourself to this bright light right when you wake up, spurring your body to produce more of the chemicals that make you feel awake in the morning.

Shut Off Devices Early Before Bed 

A sun lamp, combined with not using technology 1-2 hours before bed, can help reset your circadian rhythm so that you’re awake in the morning and tired at night. This only really helps if you’re sticking to your circadian rhythm by consistently going to bed and waking up at the same time every day. 

Become More Active

Exercise helps with energy in more ways than one. Not only does it increase oxygen and blood flow to the brain, making you feel more alert, but it also causes the release of endorphins, which are feel-good chemicals that help your mood and energy levels. For some, exercising in the morning can be a great way to jump-start your energy for the day, but even if morning workouts are not your cup of tea, getting your sweat on will still help with your energy for the day. 

Supplements for Seasonal Fatigue Support

Fatigue Caused by Chronic Stress: Super Adrenal Stress Formula

Dr. Wilson’s Super Adrenal Stress Formula helps your body recover from chronic stress, a common cause of fatigue. It includes vitamin C and B5 which both support the adrenal glands and their ability to produce energy. It also has adaptogenic herbs like licorice root, which help reduce the effects of cortisol, your stress hormone, on your nervous system. 

Daily Energy Boost: Hello Energy

Hello Energy by Himalaya is best for a quick energy boost in the morning when you’re experiencing unexplained fatigue. It contains green tea extract, which is a type of caffeine that provides more sustained energy and typically does not result in an energy crash later in the day as opposed to coffee. It also features other herbs like ashwagandha, amla, and harataki which are known for their ability to enhance mental clarity and focus. 

Fatigue Caused by Vitamin Deficiency: Multivitamin Energy 

Zahler has a great multivitamin that provides energy support to people who have nutritional gaps in their diet. It contains essential vitamins like a B complex, which is implicated in energy production, and minerals like magnesium and zinc, which help your body regulate fatigue and recover from stress. With limited access to fruit during the winter, the additional antioxidants are another helpful component that helps combat oxidative stress, which is linked to persistent fatigue. 

Allergy-Related Fatigue: Allergy Relief Tablets

If you have any allergies to indoor allergens like dust or mold, BHI’s Allergy Relief Tablets can help ease the symptoms you’re experiencing, one of which being fatigue. It contains ingredients that may boost immune function, like selenium, alongside ingredients like lycopodium clavatum and sulphur that help reduce inflammation in your respiratory system. It also contains something similar to a histamine, which helps desensitize your body to allergens. 

Conclusion 

Winter fatigue is not inescapable! If you’re experiencing it, start by addressing the basics: ensure you’re getting enough sleep and proper amounts of essential vitamins and minerals, like vitamin D, B vitamins, magnesium, and iron, which are vital for energy production and overall well-being. Supplements can be a great tool to fill nutritional gaps, especially when fresh produce is harder to come by. 

Getting your body moving and getting as much bright light as you can will help too. Exercise helps you produce feel-good chemicals and bright light helps reset your circadian rhythm, as long as you stick to the same sleep and wake times consistently. With the right mix of nutrition, movement, and self-care, you can shake off winter fatigue and embrace the season with more energy. 

Frequently Asked Questions

What causes sudden extreme fatigue in the elderly? 

Some common causes of sudden fatigue in the elderly are dehydration, nutritional deficiencies, illness or infection, and starting new medications.

What supplements give you energy? 

Supplements that contain high levels of vitamins B and D as well as magnesium, zinc, and iron can be useful for boosting energy, as well as herbs like ashwagandha.

How to reduce allergy fatigue?

Taking an anti-histamine or allergy relief supplement can help reduce the fatigue associated with allergies.