As the sun’s rays slowly fade, the days become colder, greyer, and a little more uncomfortable. Our bodies sense this change, and our nervous system begins to react — fatigue, inner restlessness, and physical discomfort start to creep in. The seasons have a greater influence on our bodies than we might think, and the darker months in particular can be quite draining. In this blog post, we’ll show you what you can do to counteract this and maintain a higher quality of life even on gloomy days. You’ll also learn why B vitamins are so essential and in which foods you can find them.
Inhaltsverzeichnis
Autumn and the Nervous System – Why We’re More Vulnerable Now
For some, autumn is cold, grey, and uncomfortable; for others, it’s beautiful, colorful, and cozy. The fact is, the days are getting shorter, and winter is already knocking at the door. Rainy days become more frequent, and sunny days fewer and farther between. That’s already one reason for our “bad mood.”
Humans rely on sunlight — our bodies and minds need it. Sunlight stimulates the production of vitamin D, which is important for our immune system, metabolism, and mood. As we know, sunlight also triggers the release of serotonin, the so-called “happiness hormone,” which gives us energy and emotional balance.
When we go without sunlight for long periods, as is typical in autumn and winter, our mood can noticeably suffer. The consequences: lack of motivation, sluggishness, irritability, and more. The good news is that even a few minutes of daylight each day can measurably improve mood.
But it’s not just the lack of sunlight that takes its toll — our nervous system is also under particular strain in cold weather. Cold is a major stress factor for many people. The reason is fascinating: our blood vessels constrict, and our circulatory system has to work harder than it does at warmer temperatures. This activates the sympathetic nervous system — the part responsible for “fight or flight” responses. In the short term, this can boost focus and alertness, but in the long term, it’s not good for the body. It often leads to tension, restlessness, or nervousness afterward. That’s why proper nutrition is absolutely essential during this time.
B Vitamins – The All-Rounders for Nerves and Energy
The right support for your well-being comes from nutrients like magnesium, omega-3 fatty acids, and B vitamins for your nerves. Antioxidants are also essential. On the other hand, a diet high in refined carbohydrates, processed foods, and sugar tends to have the opposite effect — it can cause mood swings and irritability due to rapid spikes and drops in blood sugar levels. These are often followed by “energy crashes” and annoying cravings. A balanced diet, however, helps stabilize the nervous system and reduce stress.
The B-vitamin group includes vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).
Together, B vitamins contribute to a normal energy metabolism, support the function of the nervous system, and help reduce tiredness and fatigue. They also promote the normal formation of red blood cells, support cell division, and play a role in healthy homocysteine metabolism. In addition, B vitamins support normal immune function, and some of them — including biotin, niacin, and folate — help maintain healthy skin and hair.
The most important food sources of B vitamins include:
- Whole grains
- Dairy products
- Meat (especially liver)
- Eggs
- Green vegetables such as broccoli and spinach
- Fish (especially salmon and tuna)
- Nuts (particularly peanuts, hazelnuts, walnuts)
- Coconuts
- Mushrooms
- Bananas
- Avocados
- Potatoes
- Citrus fruits
- Seafood
- Oranges
- Lettuce
- Red bell peppers
How Can You Tell if You Have a B-Vitamin Deficiency?
B-vitamin deficiencies can manifest differently from person to person and in varying degrees. Common symptoms include poor concentration, irritability, fatigue, tiredness, nervousness, as well as hair loss or skin problems — depending on which vitamin is lacking.
Of course, these symptoms alone don’t automatically mean you have a deficiency. If you notice them in yourself, it’s important to consult your doctor to rule out other conditions.
What Studies Say
To better understand the effects of B vitamins, here are a few interesting studies:
A 2011 study involving 60 participants showed that taking B vitamins can help manage stress. Participants who took a B-complex supplement for three months reported significantly lower personal stress levels and reductions in confusion and depressed mood after 12 weeks. This suggests that B vitamins can help reduce psychological strain and perceived stress. 1
Iranian researchers found that higher intakes of B vitamins — particularly biotin — were linked to lower risks of depression, stress, and anxiety. Even moderate amounts of vitamins B1, B3, B5, B6, and B9 showed positive effects on mental health. The results suggest that an adequate supply of B vitamins may reduce psychological distress, though further randomized studies are needed to confirm causal relationships. 2
A fascinating chapter in the book Nutritional Needs in Cold and in High-Altitude Environments: Applications for Military Personnel in Field Operations (Institute of Medicine, 1996) notes that B vitamins play an especially important role in cold climates and high altitudes, as they are directly involved in energy production. In cold conditions, energy requirements rise significantly because the body needs more calories to generate heat, and physical exertion is greater. Vitamins B1, B2, B3, B5, and B6 are key players in energy metabolism. Deficiencies can quickly lead to reduced energy production, fatigue, and lower performance. 3
Anzeige
In addition to a balanced diet, supplementing with a B-complex is often recommended, as the synergistic effect of all B vitamins working together is particularly powerful. Each vitamin is optimally dosed to ensure sufficient daily intake. Since it’s not always possible to get all essential nutrients from freshly prepared meals, supplements can be a convenient and effective way to support your overall nutrition.
Sources
1. Stough C, Scholey A, Lloyd J, Spong J, Myers S, Downey LA. The effect of 90 day administration of a high dose vitamin B-complex on work stress. Hum Psychopharmacol. 2011 Oct;26(7):470-6. doi: 10.1002/hup.1229. Epub 2011 Sep 8. PMID: 21905094.
2. Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, Mirzaei M, Vafa M. Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey. J Affect Disord. 2021 Jun 1;288:92-98. doi: 10.1016/j.jad.2021.03.055. Epub 2021 Mar 26. PMID: 33848753.
3. Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, Carlson SJ, editors. Nutritional Needs In Cold And In High-Altitude Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1996. 13, Effects of Cold and Altitude on Vitamin and Mineral Requirements.
DE-ÖKO-006
