As the days get shorter and darker, many people in the UK and the rest of the northern hemisphere experience changes in energy levels, mood, and overall well-being. The transition to winter can impact not just our physical health but also our mental state. While Seasonal Affective Disorder (SAD) is well-known, even those who don’t experience it can still feel the effects of reduced daylight. What you eat can play a significant role in supporting your mood and energy during this time.
In this article, we’ll explore how adjusting your diet can help maintain mood and well-being, particularly as the days get shorter. You’ll also find some practical meal ideas to incorporate key nutrients into your daily routine.
The Link Between Diet and Mood
Research shows that diet plays an important role in brain health and mood regulation. Several nutrients are particularly crucial for maintaining a balanced mood and emotional well-being. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been associated with a lower risk of depression and better mental health outcomes (Lassale et al., 2019). Conversely, diets high in processed foods, sugar, and unhealthy fats have been linked to higher rates of depression and anxiety (Zhang et al., 2024).
By focusing on nutrient-dense foods, we can provide the brain with the building blocks it needs to produce neurotransmitters that regulate mood, such as serotonin and dopamine.
Key Nutrients to Support Mood and Well-being
Here are some key nutrients that support mood and energy levels, along with practical ways to include them in your diet:
1. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA found in oily fish, have been shown to play a role in brain function and mood regulation. Studies suggest that individuals who consume higher amounts of omega-3s may have a lower risk of depression and anxiety (Grosso et al., 2016).
Practical Tip: Aim to eat oily fish like salmon, mackerel, or sardines at least twice a week. For a simple meal idea, try baked salmon with roasted sweet potatoes and steamed broccoli—a combination rich in omega-3s, fibre, and vitamins.
2. Vitamin D
Vitamin D is often called the “sunshine vitamin” because our bodies produce it in response to sunlight. However, during the winter months, getting enough sunlight can be challenging, leading to a drop in vitamin D levels. Low vitamin D has been linked to mood disorders, including depression (Anglin et al., 2013).
Practical Tip: In the UK, it’s recommended that everyone consider taking a daily supplement of 10 micrograms (400 IU) of vitamin D during the autumn and winter months (NHS, 2023). Additionally, include vitamin D-rich foods like fortified cereals, eggs, and oily fish in your diet.
3. Magnesium
Magnesium plays a key role in brain function and mood regulation. Research suggests that magnesium deficiency may be linked to an increased risk of depression and anxiety (Tarleton & Littenberg, 2015). Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains.
Practical Tip: Start your day with a magnesium-rich breakfast like porridge made with whole oats and topped with pumpkin seeds, a handful of berries, and a spoonful of yoghurt. This combination is not only filling but also provides a good balance of nutrients to support your mood.
4. Wholegrains
Whole grains are rich in complex carbohydrates, which help to stabilise blood sugar levels and provide a steady release of energy throughout the day. Unlike refined carbohydrates, whole grains maintain their fibre and nutrient content, supporting both physical and mental well-being. Research has shown that diets high in whole grains are linked to lower risks of mood disorders and better mental health (Ross et al., 2023).
Practical Tip: Incorporate whole grains like brown rice, whole wheat bread, and oats into your daily meals. A warming bowl of porridge made with whole oats, topped with fresh fruit and a sprinkle of flaxseeds, makes a nutritious breakfast that supports steady energy and mood.
5. Antioxidants (Vitamins C and E)
Antioxidants help combat oxidative stress, which has been linked to mood disorders. Vitamins C and E are powerful antioxidants that support overall brain health (Huang et al., 2019).
Practical Tip: Snack on nuts and seeds (high in vitamin E) or add them to salads. For vitamin C, enjoy a fresh fruit salad with oranges, kiwi, and berries, or add peppers and spinach to your lunch wrap.
Balancing Blood Sugar Levels for Consistent Energy
Maintaining steady energy levels throughout the day is key to avoiding the afternoon slump or irritability. To achieve this, focus on meals that combine wholegrains, protein, and healthy fats. This helps slow down the digestion process, keeping blood sugar levels more stable.
Practical Tip: For a balanced lunch, try a quinoa and roasted vegetable salad with a sprinkle of feta cheese and a drizzle of olive oil. Quinoa provides a good source of wholegrains and protein, while the olive oil adds healthy fats.
Hydration Matters in Mood Regulation
It’s easy to overlook hydration in the colder months, but staying hydrated is just as important for mental clarity and mood as it is during summer. Even mild dehydration can affect your concentration and increase feelings of fatigue (Masento et al., 2014).
Practical Tip: Keep a reusable water bottle with you throughout the day, and opt for warm drinks like herbal teas if you’re craving something comforting.
Takeaway Tips for Mood-Boosting Meals in Winter
- Plan your meals around nutrient-dense ingredients, focusing on oily fish, whole grains, leafy greens, nuts, and seeds.
- Prepare batch meals like soups and stews that incorporate plenty of vegetables and whole grains to have easy, mood-supporting options ready to go.
- Snack smart by choosing magnesium- and antioxidant-rich foods like nuts, seeds, and fresh fruit instead of sugary snacks.
- Don’t forget vitamin D! Consider a supplement and include vitamin D-rich foods, especially during the darker months.
- Stay hydrated with water and warming herbal teas, keeping your fluid intake consistent even when it’s cold outside.
Conclusion
The transition to shorter days can impact both mood and energy, but with the right dietary choices, you can support your well-being through these changes. By focusing on key nutrients like omega-3s, vitamin D, magnesium, and wholegrains, you’ll give your brain and body the fuel they need to stay balanced and energised. Planning balanced, nutrient-dense meals and staying hydrated will help keep you feeling your best as we move into the winter months.
References
- Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100-107.
- Benton, D., & Donohoe, R. T. (1999). The effects of nutrients on mood. Public Health Nutrition, 2(3), 403-409.
- Grosso, G., Galvano, F., Marventano, S., et al. (2016). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2016, 1-16.
- Lassale, C., Batty, G. D., Baghdadli, A., et al. (2019). Healthy dietary indices and risk of depressive outcomes: A systematic review and meta-analysis of observational studies. Molecular Psychiatry, 24(7), 965-986.
- Masento, N. A., et al. (2014). The effects of hydration on cognitive performance and mood. Journal of Nutrition and Human Health, 2(1), 15-22.
- Ross AB, Shertukde SP, Livingston Staffier K, Chung M, Jacques PF, McKeown NM. The Relationship between Whole-Grain Intake and Measures of Cognitive Decline, Mood, and Anxiety-A Systematic Review. Adv Nutr. 2023 Jul;14(4):652-670.
- NHS. (2023). Vitamin D. Retrieved from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/.
- Huang Q, Liu H, Suzuki K, Ma S, Liu C. (2019). Linking What We Eat to Our Mood: A Review of Diet, Dietary Antioxidants, and Depression. Antioxidants (Basel); 8(9):376.
- Tarleton, E. K., & Littenberg, B. (2015). Magnesium intake and depression in adults. Journal of the American Board of Family Medicine, 28(2), 249-256.
- Zhang, L., Sun, H., Liu, Z. et al. (2024). Association between dietary sugar intake and depression in US adults: a cross-sectional study using data from the National Health and Nutrition Examination Survey 2011–2018. BMC Psychiatry 24, 110.