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

NAD+ Supplements: Benefits, How to Take Them, and Are They Safe?

Discover the benefits of Nicotinamide Adenine Dinucleotide (NAD+) supplements. Learn what NAD+ is, how it supports energy and ageing, the best ways to take it, and whether it’s safe.

What is Nicotinamide Adenine Dinucleotide (NAD+)?

Nicotinamide Adenine Dinucleotide, better known as NAD+, is a vital coenzyme found in every cell of the body. It helps convert food into energy, supports healthy cell function, and plays a key role in DNA repair and brain health.

Unfortunately, NAD+ levels decline with age, which may contribute to fatigue, slower metabolism, and the visible signs of ageing. That’s why NAD+ supplementation is growing in popularity as a way to support energy, focus, and healthy ageing.

What Are the Benefits of NAD+ Supplements?

NAD+ supports many essential processes in the body, including:

Energy Production – Converts carbohydrates, fats, and proteins into cellular energy (ATP).

DNA Repair – Activates sirtuins and PARPs, enzymes that repair DNA damage.

Brain Health – May help protect against age-related cognitive decline.

Cell Protection – Reduces oxidative stress and supports the immune system.

This is why NAD+ supplements are often promoted for:

Anti-ageing support

Increased energy and focus

Muscle recovery and endurance

Long-term cellular health

How Do You Take NAD+?

You can’t take NAD+ directly as it breaks down too quickly in the body. Instead, supplements provide precursors that are converted into NAD+:

NMN (Nicotinamide Mononucleotide)

NR (Nicotinamide Riboside)

Both are widely available as capsules or powders. Some wellness clinics also offer NAD+ IV drips, but these are more expensive and invasive.

Typical dosage: 250mg–1000mg daily, usually taken in the morning.

Do NAD+ Supplements Really Work?

The science is still developing, but results are encouraging:

Early human studies suggest possible benefits for energy metabolism, exercise endurance, and mental clarity.

Many users report increased focus, better sleep, and reduced fatigue, though experiences vary.

At present, there’s no definitive proof that NAD+ supplements reverse ageing, but research is moving in a promising direction.

Are NAD+ Supplements Safe?

So far, NMN and NR supplements appear to be safe and well tolerated in healthy adults. Reported side effects are mild and uncommon, including:

Nausea or digestive upset

Headaches

Fatigue in some cases

Because long-term studies are limited, safety over many years is still unknown. If you are pregnant, breastfeeding, taking medication, or managing a health condition, speak to your GP before starting NAD+ supplements.Should You Take NAD+?

NAD+ is one of the most exciting areas of longevity research, but supplements are not a magic bullet. They may provide extra support for energy and healthy ageing, but they should be used alongside a healthy lifestyle that includes:

A balanced diet

Regular physical activity

Quality sleep

Stress management

Bottom line: NAD+ supplements (NMN or NR) are safe for most people and may help boost energy and support long-term health. They’re worth considering if you’re curious about anti-ageing nutrition—but keep expectations realistic, as research is ongoing.

If you would like to buy NAD+ supplements please visit https://amzn.to/3KItnXx

Nourishing the Mind: Foods and Supplements That Support Mental Wellbeing

Published for Mental Health Awareness Week on That’s Food and Drink.

When we talk about mental health, food might not be the first thing that comes to mind—but what we eat can have a powerful impact on how we feel. 

As part of Mental Health Awareness Week, we’re exploring how nutrition can play a supportive role in maintaining emotional wellbeing.

While therapy, counselling, and medication are often essential in treating mental health conditions, a nourishing diet and thoughtful supplementation can help support your mood, energy levels, and resilience.

Let’s take a closer look at how what’s on your plate (and in your cup) might give your mental health a gentle boost.

The Mind-Gut Connection

Your brain and your gut are in constant communication—so much so that your gut is sometimes called your "second brain". Around 90% of serotonin, the feel-good chemical that helps regulate mood, is actually produced in the gut.

This makes gut health and mental wellbeing more closely linked than we might expect. A happy gut can support a calmer, more balanced mind.

Foods That Feed the Mind

Here are some everyday foods that support mental wellness:

Oily Fish

Salmon, mackerel, sardines and anchovies are rich in omega-3s—essential fats that keep brain cells healthy. They’re also linked to lower levels of depression and anxiety.

Leafy Greens

Spinach, kale and rocket are packed with folate and magnesium, both of which support nervous system health and may help reduce low mood.

Whole Grains

Complex carbohydrates like oats, brown rice and wholegrain bread provide steady energy and support the production of serotonin.

Fermented Foods

Think live yoghurt, kefir, sauerkraut and kimchi. These support the gut microbiome, which is increasingly linked to better mood and cognitive function.

Berries

Berries are rich in antioxidants that help fight inflammation and oxidative stress—both of which may play a role in mental health conditions.

Nuts and Seeds

Especially walnuts, flaxseeds and pumpkin seeds. They’re rich in healthy fats, magnesium and tryptophan—the amino acid your body uses to make serotonin.

Dark Chocolate

In moderation, dark chocolate (70% cocoa or higher) contains flavonoids and compounds that can support mood and cognitive function. A little goes a long way!

Supplements That May Help

While we always recommend food first, some supplements may support mental wellness—particularly if you’re low in certain nutrients. Always speak to a healthcare professional before starting anything new, especially if you’re taking medication.

Vitamin D – Vital for mood, especially in the darker months.

Magnesium – Supports relaxation, stress regulation, and sleep.

B Vitamins (especially B6, B9 and B12) – Crucial for brain function and energy levels.

Omega-3 Fish Oil – A convenient option if you don’t eat oily fish.

Probiotics – Help support gut health, which may positively affect mood.

A Word of Balance

Let’s be clear: food and supplements are not a substitute for therapy, counselling, or medication. Mental illness is complex, and for many, professional support is absolutely essential.

However, a nutritious diet can provide a valuable foundation. It can help you feel more energised, more balanced, and better equipped to engage with the treatments and tools that work best for you.

Final Thoughts from That’s Food and Drink

As a food and lifestyle platform, we believe in the power of small, supportive habits—and that includes the meals we prepare and the moments we share them. Mental health is deeply personal, and what works for one person may not work for another. But nourishing your body is a gentle, grounding act of self-care.

This Mental Health Awareness Week, take a moment to check in with yourself. Whether that means reaching for a hearty home-cooked meal, booking a therapy session, or simply opening up to a friend—you deserve to feel supported.

UK Mental Health Resources

If you're struggling, help is available:

Mind https://www.mind.org.uk/

Samaritans – Call 116 123 (free, 24/7) https://www.samaritans.org/

Rethink Mental Illness https://www.rethink.org/

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

https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week