Beat the winter blues: winter nutrition

It’s winter time, and we know this time of year has its ups and downs. Some days you’ll be energized, healthy, and full of bright energy. Other days you could be down in the dumps, experience muscle aches and joint pain, and have trouble sleeping. While weather fluctuations can play a role with these symptoms, there are also things you can do to improve your health during the colder months. Make sure you are taking winter nutrition that will help boost mental clarity, improve your mood, decrease pain and fatigue.

Fish oil and Omega-3 fatty acids

Fish oil has a variety of health benefits which is why it’s perfect for winter nutrition regimens. Fish oil supplements contain omega-3 fatty acids, found in cold water fish such as salmon and tuna. Omega-3s are good for brain health. They have a positive effect on mood and energy level.

Omega-3s increase mental performance by boosting brain cell communication and improving memory functions. These fatty acids lower bad LDL cholesterol levels while raising good HDL cholesterol levels. They also reduce inflammation in the body, which is thought to be a major cause of heart disease and other diseases. Inflammation causes pain and makes us not feel well. This reason alone is an example of why fish oil is so important to feel your best!

The omega-3 fatty acids found in fish oil are essential fats the body cannot produce on its own. We must get omega-3 fatty acids through food and supplements. The American Heart Association suggests eating at least two servings of fatty fish per week (salmon, tuna and trout). Many people don’t eat enough fish to get the proper amount of omega-3s in their diets, so they turn to supplements.

Purchasing a quality fish oil product is vital in order to reap its benefits. We recommend products containing EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) derived from cold water fish rather than algae or krill.

Vitamin D

It is common to feel sad or depressed during the winter months. You may experience low energy, poor concentration, irritability and a loss of interest in usual activities.

These feelings can be due to seasonal affective disorder (SAD), a type of depression that occurs during the winter season. Although it’s not clear why SAD occurs, many experts believe that decreased sunlight exposure may have something to do with it.

Vitamin D is must-have winter nutrition because it helps with SAD. Vitamin D receptors are found in brain tissue. When activated by vitamin D, they reduce inflammation as well as produce serotonin (the feel-good hormone).

A healthy immune system requires vitamin D. It helps regulate the immune system by activating certain types of white blood cells called T lymphocytes. These blood cells help fight off infections like colds or flus. You’re more likely to get sick because your body won’t be able to fight off germs as easily when vitamin D deficient.

Vitamin D supplements are available in pill or liquid form. The most common and effective form of vitamin D is D3. D3 is often combined with K2 for absorption purposes. People taking blood thinner medication should not consume supplements containing K2.

The U.S. Dietary Guidelines recommend getting 600 international units (IU) of vitamin D per day through foods or supplements to avoid deficiency or insufficiency (when blood levels fall below 20 ng/mL). However, other studies have recommended higher levels. A simple test is able to test your vitamin d levels and provide recommendations for optimal health.


There are several natural and effective ways to beat the winter blues. If you or someone you love is feeling down this winter, don’t hesitate to look into these suggestions. My best advice is to spend the extra dollars on superior products. They might just help perk things up again!

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