Why January can feel mentally and physically tough
In winter, we have less daylight, which can affect our energy levels and mood. In addition, the cold demands more from the body and we are often still recovering from a busy December.
Vitamin D, for example, is largely produced under the influence of sunlight, and it is precisely this vitamin that many people get less of in winter.
Important to know: a winter slump does not mean that something is "wrong." It is often a sign that your body could use some extra support.
Which supplements suit which feelings?
Everyone experiences January differently. Below you will find a practical guide based on common feelings (these are not diagnoses, but recognizable situations).
- Tired & listless
- Gloomy or low on energy
- Restless or tense
Tired & listless
Do you feel exhausted quickly, even after getting enough sleep?
Possible support:
- Vitamin B12 – contributes to normal energy-yielding metabolism
- Iron – supports oxygen transport in the body*
- Iron is especially recommended in cases of increased need or diagnosed deficiency.
- Omega-3 – supports general vitality and brain function
Feeling gloomy or low on energy?
Are you less interested in things you normally enjoy?
Possible support:
- Vitamin D – involved in mood and immunity
- Omega-3 – supports normal brain function
- Turmeric – traditionally used to support the body's balance and recovery
Restless or tense
Do you feel easily overstimulated or restless?
Possible support:
- Magnesium – supports relaxation and the nervous system
- Omega-3 – contributes to mental balance
- Turmeric – fits well into a calming daily routine
Beauty & balance: support from within
In winter, not only your energy but also your appearance needs some extra attention. Cold weather, heating, and stress can cause dry skin, dull hair, or brittle nails.
Supplements that can help:
- Collagen – important building block for skin, hair, and nails
- Silicon – supports hair structure and nail strength
Especially in January, when your natural glow is somewhat diminished, support from within can be a nice addition to your hair and skin care routine.
How to combine supplements with your daily routine
Supplements work best when you easily incorporate them into what you already do. This schedule does not mean that you have to take all supplements, but it is a recommendation for when it is best to take them.
Morning
- Vitamin D
- Vitamin B12
- Omega-3
During the day
- Turmeric with a meal
- Collagen in coffee, tea, or a smoothie
Evening
- Magnesium
- Silicon
Tip: link supplements to fixed times such as breakfast, lunch, or your evening ritual. That makes it easier to stick to.
Don't put too much pressure on yourself
January doesn't have to be a month of high performance. Think of it as a gentle restart, during which you support your body and mind where necessary. No quick fixes, just small, conscious choices that help you feel a little better during the winter.