The sun's rays are slowly retreating, it's getting colder, grayer, and also more uncomfortable. Our bodies feel this, and our nervous system begins to react: fatigue, inner restlessness, and physical discomfort spread. Seasons have more influence on the body than one might think, and the darker seasons, in particular, can be quite energy-draining for us. In this blog post, we've summarized what you can do to counteract this and ensure a better quality of life even on uncomfortable days. You'll also learn how important B vitamins are and in which foods they can be found.
Table of Contents
Autumn and the nervous system – why we are particularly vulnerable now
For many, it may be cold, gray, and uncomfortable; for others, beautiful, multifaceted, and cozy: autumn. The fact is that the days are getting shorter and shorter, and winter will soon be knocking at the door. Rainy days are becoming more frequent, and sunny days are becoming fewer. And with that comes the first cause of our "bad" mood. We humans depend on sunlight because we need the sun for our bodies and our psyche. Sunlight stimulates vitamin D production, which in turn is important for our immune system, our metabolism, and also for our mood. As we know, sunlight influences the release of serotonin, the so-called happiness hormone, which gives us energy and stabilizes our emotional balance.
If we don't get sunlight for an extended period, as is the case in autumn or winter, it can significantly affect our mood. The consequences: lack of drive, sluggishness, irritability, and much more. The good news is that even a few minutes of light a day can demonstrably help to improve a bad mood.
But it's not only the lack of sunlight that is noticeable; our nervous system is also particularly strained on cold days. This is because cold is an enormous stress factor for many people. This also has an exciting background: the blood vessels constrict, and the circulatory system now has to work harder than at warmer temperatures. This, in turn, activates the sympathetic nervous system. This part of the nervous system is responsible for "fight or flight" reactions. In the short term, this can, of course, lead to high concentration and alertness, but in the long term, it is not good for the body. Afterwards, we often react with tension, inner restlessness, or nervousness. For this reason, especially during this time, the right nutrition is the be-all and end-all.
B vitamins – the all-rounders for nerves and energy
You get the right support for your well-being, especially from nutrients such as magnesium, omega-3 fatty acids, and B vitamins for the nerves. Antioxidants are also essential. A carbohydrate-rich diet, as well as highly processed foods and a lot of sugar, tend to have the opposite effect on cold and stressful days: mood swings and irritability quickly occur. The rapid and high rise and fall of blood sugar levels are primarily to blame for this. Afterward, the body is usually in a so-called "energy low," followed by the well-known, annoying cravings. A balanced diet, in turn, can stabilize the nervous system and reduce stress.
The group of B vitamins includes vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).
Overall, B vitamins contribute to 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 contribute to healthy homocysteine metabolism. In addition, B vitamins support the normal function of the immune system, and some of them, including biotin, niacin, and folic acid, contribute to maintaining healthy skin and hair.
But where can B vitamins be found, and in which foods are they contained? Here are the most important vitamin B suppliers:
- Dairy products
- Whole grain products
- Meat – especially liver
- Eggs
- Green vegetables like broccoli and spinach
- Fish – especially salmon and tuna
- Nuts – especially peanuts, hazelnuts, walnuts
- Coconuts
- Mushrooms
- Bananas
- Avocado
- Potatoes
- Citrus fruits
- Seafood
- Oranges
- Lettuce
- Red peppers
How do I recognize a B vitamin deficiency?
Vitamin B deficiencies can manifest differently and with varying intensity in each person. When considering the overall symptoms, one often observes difficulty concentrating, irritability, fatigue, or nervousness, but also hair loss and skin problems depending on the deficiency.
Of course, these symptoms do not necessarily mean that you have a vitamin B deficiency. Therefore, it is important – should you notice these signs – to ask your doctor for advice to rule out serious illnesses.
Study Situation
To illustrate the effect of B vitamins, we have summarized a few very exciting studies for you.
For example, a 2011 study involving 60 participants showed that taking B vitamins can help with stress. Participants received a B vitamin complex for three months. After 12 weeks, the group reported significantly lower personal strain and a reduction in confusion and depressed/down mood. This shows that B vitamins can specifically help to minimize psychological stress and feelings of stress. 1
Iranian researchers found that an increased intake of B vitamins – especially biotin – in subjects was associated with a lower risk of depression, stress, and anxiety. Even moderate amounts of B1, B3, B5, B6, and B9 showed positive effects on mental health. Overall, the findings of the study suggest that an adequate supply of B vitamins could reduce psychological stress, although it must be mentioned that further randomized studies are needed to confirm causal relationships. 2
A particularly exciting chapter from the book "Nutritional Needs in Cold and in High-Altitude Environments: Applications for Military Personnel in Field Operations" (Institute of Medicine, 1996) mentions that B vitamins play a particularly important role, especially in cold regions and at high altitudes, because they are directly involved in energy production. And in cold weather, the energy requirement increases significantly. This is partly because the body needs more calories to generate heat and partly because the physical exertion is higher. Vitamins B1, B2, B3, B5, and B6 are central factors in energy metabolism. Deficiencies can quickly lead to insufficient energy production, which can result in faster fatigue and reduced performance. 3
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In addition to a healthy diet, it is also recommended in most cases to supplement with a B-complex, as the synergistic effect here is profound. Furthermore, all B vitamins are dosed so that you are sufficiently supplied with each B vitamin. In everyday life, it is not always possible to absorb all important vitamins through freshly cooked meals, so supplements can be a convenient and optimal addition to the right diet.
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.
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