Autumn – golden, cozy… and sometimes just plain gray. When the days grow shorter and the light is missing, many people feel the effects: fatigue, a bad mood, and cravings for sweets. Science calls this Seasonal Affective Disorder (SAD) – we simply call it: the autumn blues. Read about what lies behind the autumn blues – and which five vital substances can help you bring your mood and energy back into balance.
Typical signs: How the autumn blues manifest
In general, the following symptoms can be observed in affected individuals:
- Increased need for sleep
- Cravings for sweets and carbohydrates
- Weight gain
- Fatigue and lack of energy
- Difficulty falling or staying asleep
Fortunately, you can do something about this gloomy mood. Three measures have proven particularly effective:
Exercise & Light: Get out into the fresh air regularly – ideally in the morning. Daylight supports the production of serotonin, the happiness hormone.
Cultivate social contacts: Meet with friends and family. Shared activities are proven to boost mood.
Targeted nutrition: This article focuses on specific vital substances that can stabilize your mood.
5 vital substances against a bad mood
Magnesium – the anti-stress mineral
Magnesium is involved in numerous energy-producing processes and helps to reduce fatigue. It also supports nerves and muscles – areas where stress often manifests through restlessness, tension, or muscle cramps. Good sources of magnesium are whole-grain bread, legumes, potatoes, and broccoli.
Vitamin D – the "good mood" vitamin
Vitamin D has recently been in the focus of science because it fulfills several functions at once. It maintains normal bones and teeth. It is considered a supporter of the immune system. Vitamin D is also called the "good mood vitamin" because it helps stabilize mood. Vitamin D is formed in the skin through sunlight. Tip: Spend 15 minutes in the sun every day. Especially in regions with little sun and during the light-poor winter months, experts recommend supplementing with Vitamin D3. In terms of food, focus more on salmon and mushrooms.
Melatonin – natural pacemaker for sleep
When the clocks change, many people find their sleep rhythm thrown off. In darkness, the hormone melatonin is produced in the pineal gland. It helps regulate the natural sleep-wake rhythm. In darkness, melatonin normally ensures fatigue and the need for sleep. Those who drag themselves through the day with no energy may experience difficulty falling or staying asleep at night. That is when you should try melatonin. Like the happiness hormone serotonin, melatonin is formed from tryptophan. You can find this, for example, in increased amounts in soybeans, cashews, Edam cheese, and bananas.
Omega-3 fatty acids – for brain and mood
The unsaturated omega-3 fatty acids EPA and DHA are essential and must be obtained through food. They are associated with serotonin production. Particularly high quality: krill oil – optimally bioavailable because EPA and DHA are bound to phospholipids. For vegans, algae oil is recommended, which provides the direct form of EPA and DHA as the only plant-based alternative. You can find omega-3 in fatty fish (e.g., salmon, mackerel, tuna, herring) or you can supplement it specifically with nutritional supplements.
Vitamin B6 – the "brain vitamin" for nerves and serotonin
Vitamin B6 contributes to the normal functioning of the nervous system and psychological function – and additionally supports the regulation of hormonal activity. It is also involved in the production of the happiness hormone serotonin. A true multi-talent vitamin for mood, energy, and balance. It is found in poultry, fish, bananas, avocados, and nuts.
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