5 Nutrients to Help Manage Seasonal Affective Disorder (SAD) and Boost Your Mood This Winter

As the days get shorter and colder, it’s not uncommon to feel a dip in your mood or energy. Many of my clients tell me they feel “off” once fall and winter hit—more tired, craving sweets or comfort foods, or just not as motivated.

If that sounds familiar, you might be experiencing Seasonal Affective Disorder (SAD), sometimes called seasonal depression or the winter blues. It affects 5% of the U.S. adult population13 million people. SAD tends to show up when sunlight exposure decreases, affecting mood, sleep, and even appetite. Common symptoms include low energy, lethargy, increased sleep, sadness, carbohydrate cravings, and sometimes insatiable hunger.

As a registered dietitian nutritionist, I know how powerful nutrition can be in supporting both physical and emotional well-being. While therapy and medical care are essential, the foods you eat can also play a major role in helping you feel more balanced and energized throughout the winter months.

Below are five key nutrients that can help boost serotonin (your feel-good hormone), support your mental health, and help you navigate the darker months with a bit more ease. Let's get into them!

1. Vitamin D – The Sunshine Vitamin 

When sunlight fades, so does your body’s natural production of vitamin D. This vitamin plays a huge role in mood regulation and serotonin production, which is why low vitamin D levels are often linked to depressive symptoms.

Food sources include:

• Fortified foods and beverages like milk, yogurt, orange juice, butter, and cereals

• Fatty fish such as salmon, tuna, sardines, mackerel, and herring

• Egg yolks, beef liver, Swiss cheese, and cod liver oil

  
  

Sunlight exposure:The sun is the best natural source of vitamin D, but for many of us—especially those with more melanin or living far from the equator—it can be harder to absorb enough during the winter months. Heavy layers, shorter days, and lower sun intensity all make it tough.

If possible, aim for 10–30 minutes of sunlight per day and check your vitamin D levels annually. Supplements can help fill the gap.

My top vitamin D supplement picks:

• Black Girl Vitamins – Use code CARLIE71604 for a discount

• Pure Encapsulations

• Nature Made

  
  

💡 Pro tip: Vitamin D is fat-soluble, which means it absorbs best when paired with healthy fats like avocado, nuts, olive oil, or salmon. Which leads us to our next nutrient.

2. Omega-3 Fatty Acids – For Brain and Mood Health 

Omega-3s are essential fats that help support brain function and reduce inflammation—both key for maintaining stable mood and energy. They also play a role in serotonin signaling, which helps regulate how we feel day-to-day.

Recommended intake: 1–3 grams per day

Food sources include:Salmon, trout, tuna, sardines, herring, flaxseed, walnuts, pumpkin seeds, and canola oil.

3. Protein – For Blood Sugar Balance and Serotonin Support 

If your mood and energy crash in the afternoons or you find yourself craving sweets nonstop, balancing your blood sugar can make a big difference. Protein helps stabilize those highs and lows while also providing tryptophan, an amino acid your body uses to make serotonin—the “feel-good” hormone.

Food sources include:Nuts, cheese, fish, soybeans, eggs, turkey, lentils, and pumpkin seeds.

Aim to include a good source of protein at every meal or snack to keep your energy levels steady throughout the day.

4. Magnesium – The Calm Mineral 

Magnesium is a quiet powerhouse when it comes to mood and relaxation. It supports your nervous system, helps your muscles and mind relax, and may reduce anxiety or sleep issues that can worsen during the winter months.

Food sources include:Leafy greens, pumpkin seeds, almonds, avocados, dark chocolate, and whole grains.

If you’re constantly feeling tense, wired, or having trouble sleeping, you might benefit from adding more magnesium-rich foods.

5. Probiotics – The Gut-Brain Connection 

Did you know about 90% of your body’s serotonin is made in your gut? That means gut health plays a huge role in how you feel mentally and emotionally.

Research shows that consistent probiotic intake can improve mood and reduce symptoms of depression and anxiety. Think of probiotics as tiny helpers that keep your gut bacteria balanced, which in turn supports your brain.

Food sources include:Yogurt with live active cultures, kefir, miso, tempeh, sauerkraut, kimchi, kombucha, and other fermented foods.

Adding a serving of fermented food daily—like a small glass of kombucha or a few spoonfuls of yogurt—can make a noticeable difference over time.

Final Thoughts

If you’ve been feeling more tired, unmotivated, or unlike yourself lately—please know you’re not alone. The change in seasons can affect both your body and your mind.

Nutrition is one piece of the puzzle and pairing it with mental health support creates a strong foundation for healing and balance. If you’re ready to better understand your nutrition for your body and feel confident about your food choices, I’d love to support you.

👉 Schedule Your Free Nutrition Discovery Call Let’s talk about what you’ve been experiencing and explore a personalized plan to help you boost your energy, nourish your body, and support your mood this season.

Affiliate Disclosure:This post contains affiliate links, which means I may earn a small commission if you make a purchase through these links—at no extra cost to you. I only share products and brands that I personally use and trust with my clients.