Spring fatigue: what lies behind the symptoms and which vitamins and nutrients can help

The sun can also help many people to feel more energetic again after the winter. A bath in the spring sun has been shown to lift the mood – this is also confirmed by numerous studies that show a link between a lack of light and a depressed mood.

With the arrival of spring, the time when the body can produce vitamin D itself through sunlight begins again. After the dark winter months, the body's own stores are often severely depleted due to the low-light season, which can lead to a vitamin D deficiency. However, studies show that even with good exposure to the sun, a sufficient supply of UV radiation alone is often not achieved. Therefore, it makes sense to take additional vitamin D supplements. Among other things, vitamin plays an important role in the immune system and supports our defences, especially in the changeable transition period.

But not everyone experiences a surge of energy in spring – some people struggle through the days feeling permanently tired, weak and listless. The exact causes of springtime tiredness are not yet fully understood, but experts suspect that adjustment difficulties of the organism play a central role. This means that the change in the length of the day can cause an imbalance in the human melatonin-serotonin balance – the body needs a few weeks to restore balance and readjust the hormone balance. In addition, rising temperatures dilate the blood vessels, which can cause blood pressure to drop. This can affect the oxygen supply to our brain and also contribute to springtime fatigue.

The most common symptoms of springtime fatigue include a certain tiredness despite unchanged sleeping habits. The following complaints may also occur:

• circulatory problems
• weather sensitivity
• headaches
• irritability

The good news is that there are a number of things you can do to avoid springtime lethargy:

• Be active: whether it's a walk, a mountain bike tour or a yoga session – exercise gets the circulation going and banishes those springtime blues. Focus on activities in the fresh air, as this is how you supply your body with fresh oxygen and support your immune system at the same time.
• Fill up your vitamin D stores: now is the time to spend as much time as possible outside in daylight to top up your vitamin D and boost your mood. Take vitamin D supplements to supplement this, because the sun alone is not enough to get enough of the vitamin.
• Eat healthily: Nutrition is also fundamental. Now, your diet should include plenty of fresh fruit and vegetables, as these foods provide your body with energy and stimulate your metabolism. Wholegrain products, high-quality fatty acids from nuts or legumes are also good options. Make sure you drink enough.
• Take contrast showers and use cryotherapy: Contrast showers can be another measure. They train the blood vessels, support the immune system and can have a positive effect on your fitness. Cryotherapy, the targeted application of cold, can have a similar effect. The extreme cold promotes blood circulation, stimulates the metabolism and can help to reduce tiredness and listlessness. It also releases endorphins, which can have a positive effect on your well-being.
• Avoid blue light: In particular, avoid smartphones, TV, laptop and co. before going to bed, because their high blue light content can inhibit the production of the sleep hormone melatonin.
• Take vital substances: Those who want to do their body good can also support it from the inside out by supplying certain micronutrients to the organism.

Those who feel exhausted instead of revitalised in spring can benefit from external support. The following micronutrients can help:

• Coenzyme Q10: This vital substance is important for the energy balance and can boost energy production.
• B vitamins: B vitamins have a similar effect. They are also stimulating vital substances that can have a positive effect on energy production and metabolism. They also support our nervous system and psyche.
• Magnesium: This active ingredient is considered an anti-stress mineral, plays a key role in energy production and helps to reduce tiredness and fatigue.

In the cells of exhausted people, but also as a result of extensive baths in the spring sun, free radicals also accumulate more and more. If these get out of hand, they can trigger oxidative stress. Then the two trace elements zinc and selenium are in demand. These neutralise free radicals and thus help to protect the cells from oxidative stress.