Beat the Winter Blues: Foods, Vitamins and Supplements That Can Help Battle SAD

As the days grow shorter and the light fades, many people across the UK find their mood dipping along with the temperature. 

Seasonal Affective Disorder (SAD), sometimes called “winter depression”, affects thousands each year, bringing feelings of fatigue, sadness, low motivation and sleep disturbances.

The good news? Your diet can play a major role in supporting your mood and mental well-being through the darker months.

Here are some foods, vitamins and supplements that can help you fight back against SAD and keep your spirits bright this winter.

1. Vitamin D — The Sunshine Vitamin

When sunlight becomes scarce, our bodies produce less vitamin D — an essential nutrient for mental health, immunity and energy. Low levels of vitamin D are linked to depression and fatigue, both common symptoms of SAD.

Best sources:

Oily fish such as salmon, sardines and mackerel

Fortified foods like breakfast cereals, plant-based milks and margarine

Eggs and red meat

Supplement tip:

Public Health England recommends that adults consider taking a daily supplement of 10 micrograms (400 IU) of vitamin D during autumn and winter.

2. B Vitamins — Energy and Brain Boosters

B vitamins (especially B6, B9 – folate, and B12) help regulate mood and brain function. They play a crucial role in the production of serotonin and dopamine — your brain’s “feel-good” chemicals.

Best sources:

Leafy greens (spinach, kale, broccoli)

Legumes (beans, lentils, chickpeas)

Wholegrains, eggs, poultry and fish

Fortified cereals for vegans and vegetarians

Supplement tip:

If you follow a plant-based diet, consider a B-complex supplement or B12 spray, as B12 is mainly found in animal products.

3. Omega-3 Fatty Acids — Mood Stabilisers

Omega-3 fatty acids have been widely studied for their role in supporting brain health and reducing inflammation. They may help balance mood swings and improve mental clarity during the winter months.

Best sources:

Salmon, mackerel, trout, sardines and herring

Walnuts, chia seeds and flaxseeds (for plant-based omega-3s)

Supplement tip:

If you rarely eat oily fish, a fish oil or algae-based omega-3 supplement can help ensure you’re getting enough EPA and DHA — the key fatty acids linked to mental well-being.

4. Vitamin C — Stress and Immunity Support

Cold, dark months can take a toll on both mood and immunity. Vitamin C helps the body manage stress by regulating cortisol levels and keeping your immune system in top shape.

Best sources:

Citrus fruits, kiwi, and berries

Peppers, tomatoes and Brussels sprouts

A daily hit of fresh fruit or a warm mug of hot water with lemon can do wonders for both mood and immunity.

5. Magnesium — The Calm Mineral

Magnesium helps to regulate mood, ease muscle tension and improve sleep quality — all of which can help reduce SAD symptoms.

Best sources:

Nuts and seeds (especially pumpkin and sunflower seeds)

Dark chocolate (choose 70% or higher)

Wholegrains and leafy greens

Supplement tip:

A magnesium glycinate or citrate supplement can help if your diet is low in magnesium — and may support more restful sleep too.

6. Tryptophan-Rich Foods — Serotonin Support

Tryptophan is an amino acid the body uses to produce serotonin, the neurotransmitter that helps regulate mood, sleep and appetite.

Best sources:

Turkey, chicken, eggs and dairy

Soya products, nuts, seeds and oats

Pairing tryptophan-rich foods with healthy carbs (like brown rice or wholegrain bread) can help your body absorb it more effectively.

7. Stay Hydrated

It’s easy to forget water when it’s cold outside, but dehydration can make fatigue and low mood worse. Herbal teas, warm lemon water, and soups all count towards your fluid intake.

Final Thoughts on SAD

While diet and supplements can support your body and mind during the darker months, they’re not a cure-all. If you suspect you have Seasonal Affective Disorder, speak to your GP about other treatment options, such as light therapy or talking therapies.

Combining a balanced diet rich in these nutrients with regular exercise, time outdoors, and self-care can help you brighten your mood and build resilience — even when the sun refuses to shine.

Helpful UK Resources

Mind: mind.org.uk

 — support and advice for anyone experiencing depression or SAD

NHS Every Mind Matters: nhs.uk/every-mind-matters

SAD Association (SADA): sada.org.uk

 — dedicated to helping people affected by Seasonal Affective Disorder