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Zuletzt aktualisiert am 29.04.2026
"I'm so tired!" Nothing is heard more often in winter – except perhaps our all-time favorite saying, "It's not getting light at all today."
Are you also constantly tired in winter? If you're feeling the same way... Winter fatigue If winter fatigue has a firm grip on you and even getting up in the morning is a huge challenge, you should definitely stick with it. In this article, you'll learn what this winter fatigue* is, why it exists, and finally answer the question "What can you do about winter fatigue?"
By the way: This blog post is part of our series "Get through the winter safely with Vetain"...which will guide you through the coming months and show you how to get through the winter with the right vitamins and minerals. In the last post, we explained what it's all about..." Vitamins & the immune system What it's about. Have a look!
Your knowledge to go: Winter fatigue
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Many different factors, such as lack of daylight and more stress can cause us to feel tired and exhausted in winter.
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This winter fatigue can be combated Lifestyle measures such as exercise in the fresh air, a balanced diet, or good sleep are recommended.
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But also some Vitamins & minerals (especially vitamin B6) & Vitamin B12, vitamin C, magnesium and iron) can help reduce tiredness and fatigue – supplements are therefore particularly popular in winter.
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Why are people so tired in winter?
It's like a curse: as soon as the days get shorter, many people start feeling winter fatigue.
But why is that?
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Hormones: The days are getting shorter, and we often see hardly any daylight before and after work. Our bodies react to the decreasing daylight by producing more melatonin – a hormone that makes us tired. At the same time, less mood-enhancing serotonin is produced.
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Vitamin D: Our bodies produce vitamin D when exposed to sunlight. However, vitamin production decreases in winter. Read more in our article "Vitamin D in winter".
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Chaos in the body: A lack of daylight can disrupt your internal clock, which controls your day-night rhythm.
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cold: Especially if you spend a lot of time outdoors in the cold, your body has to expend a tremendous amount of energy to keep you warm. Since this is very strenuous for the body, it can lead to the typical winter fatigue.
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stress: We all know it – during the Christmas season, things can get really stressful between appointments, Christmas parties, and Christmas shopping. And that puts a strain on your body.
We all react differently to these changes. And while some simply yawn them away, winter fatigue is so severe for others that they barely have enough energy for everyday tasks.
But what is completely important The advice is: If you constantly feel extremely tired and can no longer live your daily life normally, you should ideally consult a doctor. Mild winter fatigue can be perfectly normal and part of the annual cycle, but debilitating, persistent tiredness is not normal.
What can you do about winter fatigue?
Good news: You can do a lot to combat persistent winter fatigue. We've compiled the best tips for you:
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Go outside for some fresh air: Even if it takes some willpower, a walk in the fresh winter air with daylight is a practical tip to quickly feel fitter. And afterwards, a warming tea with a snack tastes twice as good.
A daylight lamp can also replace the missing sun in winter, but it is no substitute for spending time in nature! -
Regular exercise: Try to exercise regularly, or ideally even 2-3 times a week – this will keep your circulation going and naturally boost your energy levels. And your mood will improve automatically too!
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Balanced diet: You probably already know this by heart… A balanced and healthy diet with plenty of fruit, vegetables, nuts, and legumes is the foundation of almost everything. If you don't know where to start, our Guide to a balanced diet certainly onward.
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Good sleep: Was sleep always your mom's go-to remedy in every situation? There's definitely something to that! Getting enough (around 8 hours) good-quality sleep is the foundation for feeling energized during the day.
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Vitamins & minerals: More on vitamins and winter fatigue in a moment!
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&SOS tip: Alternating hot and cold showers can get your circulation going, even on the coldest and darkest winter mornings. Simply shower alternately with warm and cold water. It's excruciating – but it helps many people.
Vitamins for winter fatigue
There are some vitamins and minerals (vitamin B6) & B12, Vitamin C, Magnesium & Iron), which contributes to reducing fatigue and can therefore also play a role in winter fatigue. Many people therefore resort to supplements, especially in winter!
Which vitamins combat fatigue?
Vitamin B6 & B12
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Vitamin B12 is particularly popular for its effectiveness in combating fatigue.
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Foods containing vitamin B: meat, fish, dairy products, whole grain products, legumes, nuts, green vegetables, mushrooms.
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Vitamin B12 is found almost exclusively in animal-based foods, which is why vegetarians and vegans in particular often supplement with vitamin B12.
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Supplementation: More and more people are turning to supplements, especially popular: A Vitamin B complex, containing the various B vitamins in the perfect ratio.
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Vitamin C
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Vitamin C is one of the best-known vitamins in winter – many people pay more attention to ensuring an adequate intake through their diet during the cold months.
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Foods containing vitamin C: bell peppers, broccoli, kiwis, berries, citrus fruits.
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Supplementation: Many people use Vitamin C supplements, If they wish to supplement their daily intake – simple capsules are particularly popular.
magnesium
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Magnesium is an essential mineral that many people pay more attention to in winter, as it is part of many processes in the body.
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Foods containing magnesium: nuts, seeds, whole grains, legumes, cocoa.
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Supplementation: Magnesium supplements They are frequently used when people want to supplement their diet in a targeted way – products that are well tolerated and easy to take are in high demand.
iron
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Iron is one of the minerals that many people pay particular attention to in their intake, especially in winter.
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Foods containing iron: meat, fish, legumes, spinach, oatmeal, nuts, seeds.
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Interestingly, plant-based iron can be absorbed better when combined with foods containing vitamin C.
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Supplementation: Vegetarians and vegans, in particular, often take iron supplements. Iron is also frequently prescribed by doctors. This is an important point: It's best to only take iron supplements as prescribed by a doctor.
Conclusion on winter fatigue
Even though the infamous winter fatigue is really annoying, it can also be a sign for us. A Sign that in winter a natural slower time It begins, a time when we can turn inward and reflect. A time when it's okay to leave a few to-dos unfinished on the list.
So allow yourself to embrace the slower pace of winter, take stress out of your everyday life and slow down a bit.
If you wish, you can further support your body when experiencing extreme fatigue with the aforementioned lifestyle measures and by taking supplements. Ideally, this will leave behind only a calm, contemplative mood as a result of winter fatigue.
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Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
literature & Sources
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Feldhaus, S. (2018). Orthomolecular medicine for exhaustion. In: Erfahrungsheilkunde, 67(02), 98–103.
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DAP Networks GmbH. (2025). Drug-induced micronutrient deficiencies.
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German Society for General Practice and Family Medicine (DEGAM)(2022). Fatigue. S3 guideline.
*Disclaimer: This article is about winter fatigue. By this we simply mean the often typical tiredness in winter, not a medical condition such as seasonal affective disorder or similar.
