As the days grow shorter and colder, many of us experience a noticeable dip in mood, energy, and motivation. If you’re feeling unusually tired, low, or more prone to emotional eating during the winter months, you might be experiencing Seasonal Affective Disorder (SAD)—a form of depression that typically occurs in the colder, darker months.

While light therapy and physical activity are common strategies, nutrition plays a surprisingly powerful role in supporting mood, brain function, and overall mental well-being during winter.

Here’s how the right food choices can help you feel more balanced and energised—even on grey days.

1. Vitamin D: The Sunshine Nutrient

Low vitamin D levels are common in winter and are strongly linked to low mood and depression.

Eat more of:

• Fatty fish (e.g. sardines, salmon, pilchards)
• Eggs
• Fortified foods (certain cereals, dairy alternatives)

🕒 Top tip: Try to get at least 15–30 minutes of sunlight during midday hours—even in winter.

2. Omega-3 Fatty Acids: Mood-Regulating Fats

These essential fats play a key role in brain health and the production of feel-good chemicals like serotonin and dopamine.

Eat more of:

• Oily fish (salmon, pilchards, sardines, mackerel, anchovies, trout)
• Walnuts
• Chia and flaxseeds

Supplementing with a high-quality omega-3 may also help if your intake from food is low.

 3. Tryptophan: The Serotonin Precursor

Tryptophan is an amino acid used to produce serotonin, the “happiness hormone.”

Eat more of:

• Bananas
• Oats
• Eggs
• Chicken, turkey
• Lentils and legumes

Try combining these with healthy carbs (like sweet potato or whole grains) to enhance serotonin production.

4. B Vitamins: Mental Energy Boosters

B-complex vitamins help regulate brain function and energy levels, and deficiencies can contribute to fatigue and irritability.

Eat more of:

• Leafy greens (spinach, kale)
• Whole grains
• Eggs
• Lentils and beans

5. Magnesium: Natural Mood Stabiliser

Magnesium helps calm the nervous system and may reduce anxiety and improve sleep.

Eat more of:

• Pumpkin seeds
• Dark chocolate (70%+)
• Avocados
• Almonds

 6. Limit Caffeine & Sugar Spikes

It’s tempting to reach for coffee and sugary snacks when you’re tired, but they can lead to energy crashes and worsened mood. Try replacing your second coffee with:

• Rooibos tea
• Golden milk (turmeric latte)
• Herbal teas with cinnamon or ginger

7. Stay Hydrated – Even When It’s Cold

Mild dehydration can contribute to fatigue and brain fog. Warm liquids like soups, herbal teas, and infused hot water (lemon + ginger!) can help you meet your fluid needs in winter.

Example of a SAD-Supportive Winter Meal Plan:

• Breakfast: Rolled oats with banana, walnuts, chia seeds, and cinnamon
• Lunch: Lentil and spinach soup with a slice of wholegrain toast
• Snack: A square of dark chocolate + handful of pumpkin seeds
• Dinner: Grilled pilchards with roasted butternut and sautéed kale/ spinach
• Bonus: Go for a midday walk to boost your vitamin D naturally

You’re Not Alone – And You Don’t Need to Wait for Spring to Feel Better

Your diet can be your ally during winter. Supporting your body with the right nutrients can help improve your mood, reduce fatigue, and promote emotional resilience.

Let’s work together to build meals and habits that support both your mental health and overall wellbeing this season.