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Zuletzt aktualisiert am 26.11.2025
“I’m so tired!” There’s hardly anything you hear more often in winter – except maybe our all-time favorite phrase: “It doesn’t even get light today.”
Are you constantly tired in winter too? If winter fatigue has a firm grip on you and even getting up in the morning feels like a huge challenge, you should definitely keep reading. In this article, you’ll learn what winter fatigue* actually is, why it occurs in the first place, and the question “What can you do about fatigue in winter?” will finally be answered.
By the way: This blog article is part of our series “Getting through winter with Vetain,” which accompanies you through the coming months and shows how you can get through winter with the right vitamins and minerals. In the last article, we explained what vitamins & the immune system are all about. Take a look!
Your knowledge to go: Winter fatigue
Many different factors such as a lack of daylight and increased stress can cause us to feel tired and exhausted in winter.
To counter winter fatigue, lifestyle measures such as exercise in fresh air, a balanced diet, and good sleep are recommended.
Certain vitamins & minerals (especially vitamin B6 & B12, vitamin C, magnesium, and iron) can also contribute to the reduction of tiredness and fatigue – which is why supplements are particularly popular in winter.
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Why are we so tired in winter?
It almost feels like a curse: as soon as the days get shorter, winter fatigue sets in for many people.
But why is that?
Hormones: The days get shorter, and before and after work we often barely see any daylight. Our body reacts to the decreasing daylight by producing more melatonin – a hormone that makes us tired. At the same time, less mood-boosting serotonin is produced.
Vitamin D: Vitamin D is produced by our body when exposed to sunlight. In winter, however, this production decreases. You can read more about this in our article “Vitamin D in winter.”
Internal clock disruption: The lack of daylight can throw off your internal clock, which regulates your day–night rhythm.
Cold: Especially if you spend a lot of time outdoors in the cold, your body has to use a great deal of energy to keep you warm. Since this is very demanding for the body, it can lead to the typical winter fatigue.
Stress: We all know it – during the Christmas season, appointments, parties, and gift shopping can become quite stressful. And that means extra strain on your body.
We all react differently to these changes. While some people simply yawn them away, winter fatigue can be so intense for others that they barely have enough energy for everyday tasks.
What’s very important: If you feel a persistent, heavy fatigue and can no longer manage your daily life normally, you should seek medical advice. Mild winter fatigue can be completely normal and part of the annual rhythm – but a debilitating, long-lasting fatigue is not.
What can you do about winter fatigue?
Good news: There are plenty of things you can do to combat constant tiredness in winter. We’ve collected the best tips against winter fatigue for you:
Get some fresh air: Even if it takes effort, a walk in the fresh winter air with daylight is a practical way to feel more energized quickly. And afterward, a warming tea with a snack tastes twice as good.
A daylight lamp can also help replace missing sunlight in winter, but it’s not a substitute for spending time outdoors!Regular exercise: Try to move regularly or, ideally, exercise 2–3 times per week – this keeps your circulation going and naturally boosts your energy levels. Your mood will improve automatically, too!
Balanced nutrition: You’ve probably heard it countless times … A balanced and healthy diet with plenty of fruit, vegetables, nuts, and legumes is the foundation of almost everything. If you’re not sure where to start, our guide to balanced nutrition will definitely help.
Good sleep: Getting enough (around 8 hours) and high-quality sleep is essential for feeling energized during the day.
Vitamins & minerals: More on vitamins and winter fatigue in just a moment!
SOS tip: Contrast showers can get your circulation going even on the coldest, darkest winter mornings. Simply alternate between warm and cold water. It’s brutal – but it helps many people.
Vitamins for winter fatigue
There are certain vitamins and minerals (vitamin B6 & B12, vitamin C, magnesium, and iron) that contribute to the reduction of tiredness and fatigue and can therefore also play a role in winter fatigue. This is why many people turn to supplements, especially in winter.
Which vitamins help with fatigue?
Vitamin B6 & B12
Vitamin B12 in particular is very popular when it comes to fatigue.
Foods containing B vitamins: meat, fish, dairy products, whole grains, legumes, nuts, green vegetables, mushrooms.
Vitamin B12 is found almost exclusively in animal-based foods, which is why vegetarians and vegans in particular often supplement vitamin B12.
Supplementation: especially popular is a vitamin B complex.
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Vitamin C
Vitamin C is one of the best-known vitamins during winter.
Foods rich in vitamin C: bell peppers, broccoli, kiwis, berries, citrus fruits.
Supplementation: many people use vitamin C supplements.
Magnesium
Magnesium is an essential mineral involved in many bodily processes.
Foods containing magnesium: nuts, seeds, whole grains, legumes, cocoa.
Supplementation: magnesium supplements are frequently used.
Iron
Iron is a mineral many people pay special attention to in winter.
Foods containing iron: meat, fish, legumes, spinach, oats, nuts, seeds.
Plant-based iron is absorbed better when combined with vitamin C.
Important: iron supplements should only be taken under medical supervision.
Conclusion on winter fatigue
Even though winter fatigue can be annoying, it can also be a sign that winter is naturally a slower season. Allow yourself to slow down, reduce stress, and recharge. Lifestyle measures and supplements can support you – so ideally, winter fatigue turns into a calm, reflective mood.
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Do you have questions? Then feel free to send me an email – I’m looking forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
Literatur & Quellen
Feldhaus, S. (2018). Orthomolekulare Medizin bei Erschöpfung. In: Erfahrungsheilkunde, 67(02), 98–103.
DAP Networks GmbH. (2025). Arzneimittelinduzierte Mikronährstoffdefizite.
Deutsche Gesellschaft für Allgemeinmedizin und Familienmedizin (DEGAM) (2022). Müdigkeit. S3-Leitlinie.
*Disclaimer: In this article, “winter fatigue” refers to the typical tiredness experienced in winter, not a medical condition such as seasonal affective disorder.
