With busy social calendars over the festive period, financial strain, darker days and work pressures, for many, winter can be the most exhausting time of the year.
Instead of slowing down, many find themselves heading into the new year alreay burned out and in need of another break, wondering why time off didn't work.
Burnout is a state of physical, mental and emotional exhaustion and can occur when individuals experience long-term stress and feel under constant pressure. It often shows up as severe exhaustion, irritability, lack of motivation, or a feeling of being emotionally drained.
The festive season can intensify burnout as it adds extra demand on top of an already full workload. The good news is that there are ways to protect yourself against burnout and create a calmer, more mindful festive season.
Expert Advice on Burnout
According to Dr Deborah Lee, NHS and Doctor at Dr Fox Online Pharmacy, one of the biggest causes of this annual energy crash is something most people overlook: falling vitamin levels.
Dr Deborah Lee said: “It’s completely normal to feel run down at this time of year. What many people don’t realise is that low levels of essential vitamins like D, C and B12 can make fatigue and low mood even worse. A few small changes to diet and supplementation can make a huge difference to how you feel.”
Five Key Vitamins to Keep Healthy This Winter
1. Vitamin D
“Known as the ‘sunshine vitamin’, vitamin D supports immune function, bone health, and mood regulation. With limited sunlight between October and March, the NHS recommends supplementation for most adults in the UK.
“Because it’s a fat-soluble vitamin, it’s best taken with your main meal of the day, ideally one containing healthy fats such as eggs, avocado, or olive oil, to aid absorption. Natural food sources include oily fish (like salmon, mackerel, and sardines), egg yolks, liver, and fortified foods such as breakfast cereals and plant-based milks.”
2. Vitamin C
“A powerful antioxidant, vitamin C helps protect cells from damage, supports immune defence, and contributes to collagen production for healthy skin, joints, and blood vessels.
“As a water-soluble vitamin, the body doesn’t store it, so regular intake is important. Natural food sources include citrus fruits, kiwi, strawberries, bell peppers, broccoli, and Brussels sprouts. Because stress, smoking, and illness can increase the body’s need for vitamin C, the best way to intake vitamin C is through the diet, however some people also choose to take supplements, which may be particularly beneficial.
“Vitamin C supplements can be taken at any time of day, but is best with meals to enhance absorption and reduce the risk of stomach discomfort.”
3. Vitamin B12
“Essential for energy production, red blood cell formation, and brain function, vitamin B12 plays a key role in supporting vitality and concentration. Low levels can lead to tiredness, low mood, or even tingling in the hands and feet. It’s best taken in the morning, as it can increase energy and may interfere with sleep if taken too late in the day.
“Vitamin B12 is found naturally in meat, fish, eggs, and dairy, while fortified plant milks, nutritional yeast, and supplements are vital sources for those following a vegan diet. Absorption can decrease with age and due to certain medications such as metformin or proton pump inhibitors, so older adults and vegans may benefit from regular monitoring of their levels.”
4. Zinc
“Zinc plays a crucial role in immune response, wound healing, and nutrient metabolism. It’s best taken with food, as supplements on an empty stomach can cause nausea.
“Natural sources include shellfish (especially oysters), lean meats, legumes such as chickpeas and lentils, nuts, seeds, and whole grains. Because zinc competes with iron and calcium for absorption, it’s best not to take large doses of these minerals at the same time. Maintaining adequate zinc levels supports healthy hair, skin, fertility, and overall immune resilience.”
5. Iron
“For those who have been diagnosed with an iron deficiency by their GP, iron supplements help to support energy levels by helping the blood transport oxygen throughout the body.
“It’s best taken on an empty stomach, ideally in the morning or between meals, as certain foods - especially tea, coffee, and dairy - can inhibit absorption. If supplements cause stomach discomfort, they can be taken with a small amount of food, but it’s best to avoid caffeine for at least an hour afterwards.
“Pairing iron-rich foods such as red meat, poultry, fish, lentils, beans, tofu, and dark leafy greens with vitamin C-rich foods like peppers or orange juice helps the body absorb iron more efficiently. As supplements can occasionally cause constipation, staying hydrated and eating fibre-rich foods is recommended.”
Additional Ways to Manage Burnout
In addition to maintaining a balanced diet rich in vitamins and minerals, small lifestyle changes can help keep winter burnout at bay:
- Prioritise regular sleep and set consistent bedtimes
- Stay active, even with gentle exercises such as walking or yoga
- Manage stress through mindfulness, reading and meeting up with friends
Incorporating these small lifestyle changes into your routine, as well as the support of needed supplements, should all help to manage burnout before it creeps in.
For more information on Vitawell’s Supplements, you can explore the full range here.