It’s common to hit a mid-winter lull: shorter days, colder weather, and post-holiday fatigue can all leave your energy and mood feeling a bit flat. Rather than pushing through the slump with willpower alone, leaning on the right nutrients can provide gentle, meaningful support for both energy production and emotional balance.

We're exploring key nutrients commonly used for energy and mood support — how they work, where to find them, and how to include them in your daily routine so you feel more vibrant, balanced, and resilient through the rest of winter.

Key Takeaways:

• A handful of nutrients play a particularly strong role in supporting steady energy and balanced mood.

• Nutrition works best when paired with lifestyle habits like movement, hydration, and restful sleep.

• Consistent, daily intake of supportive nutrients — ideally from both whole foods and supplements — helps you beat the February slump with resilience and mood stability.

Table of Contents:

1. Why the February Slump Happens

2. B Vitamins: Fuel for Energy and Brain Function

3. Iron: Support for Oxygen Delivery and Vitality

4. Magnesium: Muscle Relaxation and Nervous System Balance

5. Omega-3 Fatty Acids: Mood and Cognitive Support

6. Vitamin D: Sunshine Nutrient for Energy and Mood

7. Pairing Nutrients With Daily Habits for Best Results

Why the February Slump Happens

By February, the novelty of the new year has faded, and winter can feel long. Limited sunlight, cold weather, and social or work stressors may tug at your motivation and energy. Even if you’re sleeping enough, the quality of rest and daytime light exposure can affect mood and alertness.

Rather than brushing this off, recognizing that seasonal changes influence both mood and metabolism can empower you to take supportive steps that don’t rely on exhaustion or caffeine alone.

B Vitamins: Fuel for Energy and Brain Function

B vitamins — especially B6, B9 (folate), and B12 — play a key role in converting the foods you eat into usable energy. They also support neurotransmitters that influence mood.

These nutrients help:

• Support cellular energy production

• Promote nervous system balance

• Help regulate mood-related neurotransmitters

You can boost B vitamins through foods like leafy greens, eggs, legumes, and whole grains. 

Iron: Support for Oxygen Delivery and Vitality

Iron is essential for forming hemoglobin, a component of red blood cells that carries oxygen throughout the body. When iron levels are low, you may experience fatigue, weakness, or diminished focus.

Food sources of iron include lean meats, beans, and fortified cereals. Pairing iron-rich foods with vitamin C (like citrus or peppers) can improve absorption. Especially if you follow plant-forward eating patterns, regular intake and awareness of iron status can help maintain energy and overall vitality.

Magnesium: Muscle Relaxation and Nervous System Balance

Magnesium plays a role in hundreds of biochemical processes in the body — including muscle function, energy metabolism, and stress response. It also supports nervous system calm, which can influence sleep quality and mood.

Good sources of magnesium include nuts, seeds, dark chocolate, and leafy greens. Adding magnesium-rich foods to your meals or considering a magnesium-focused formula can help ease tension and support overall rhythm during winter.

Omega-3 Fatty Acids: Mood and Cognitive Support

Omega-3 fatty acids — found in fatty fish like salmon, as well as chia and flax seeds — are known for their role in supporting brain health and balanced mood.

Regular intake of omega-3s supports:

• Healthy neurotransmitter function

• Cellular integrity

• A sense of overall emotional balance

Incorporating these fats into your meals or choosing a high-quality supplement can be a helpful way to support mental clarity and emotional balance as energy ebbs and flows in the winter months.

Vitamin D: Sunshine Nutrient for Energy and Mood

Vitamin D is closely tied to mood regulation and immune function. Because winter offers less sunlight — the primary source of vitamin D — many people experience lower levels during colder months.

Foods like fatty fish, fortified dairy or plant milks, and egg yolks provide some vitamin D. However, supplementation can be a reliable way to maintain steady levels through the darker months.

Supporting vitamin D consistently helps uphold mood balance and energy — a key nutrient to consider when battling seasonal slumps.

PureBalance™ Serotonin: Support for Mood Balance

Because vitamin D plays such an important role in mood — and because so many adults fall short during winter — it’s often most effective when paired with additional nutrients that support emotional balance and stress resilience. PureBalance™ Serotonin was formulated with this need in mind.

This comprehensive formula includes vitamin D3 alongside targeted ingredients that help support the body’s natural serotonin pathway and stress response:

• 5-HTP, the raw material the body uses to make serotonin, a key neurotransmitter involved in mood balance*

• Venetron®, an herbal extract that helps prevent serotonin from breaking down, supporting sustained availability*

• Sensoril® ashwagandha, an adaptogenic herb shown to reduce cortisol levels and help manage stress*

• Vitamin D3, essential for mood balance, especially during winter months when up to 35% of American adults are deficient*

• L-theanine, an amino acid that promotes relaxing alpha brain waves, supporting calm focus and restful sleep*

Together, these ingredients work synergistically to support mood, stress management, and emotional steadiness during the darker months of the year. When energy feels lower and motivation wanes, targeted support like PureBalance™ Serotonin can complement foundational nutrients and daily habits to help you feel more balanced, supported, and resilient through the rest of winter.*

Pairing Nutrients With Daily Habits for Best Results

Nutrients work best when paired with daily lifestyle habits that support energy and mood:

• Hydration: Water supports nutrient transport, digestion, and overall metabolic efficiency.

• Movement: Even gentle activity encourages circulation and can enhance mood.

• Light exposure: Aim for natural light during the day, especially in the morning, to support circadian rhythm.

• Restful sleep: Quality sleep reinforces everything from memory to energy levels.

By building a routine that includes both supportive nutrients and consistent daily habits, you create a foundation that helps prevent the mid-winter slump from settling in. This holistic approach helps you feel more energized, mentally clear, and emotionally steady — not just today, but for the weeks ahead.