Winter Fatigue Remedies: Natural Ways to Boost Energy and Mood
- Momma J
- Feb 18
- 4 min read
By Momma J | The Frozen Herbalist "Rooted in tradition, crafted for wellness."
Mama, I see you. You’re running on coffee, the kids are fighting over something ridiculous again, and the laundry pile looks like it’s staging a coup. The days are technically getting longer, yet you still feel stuck in the winter slump. No amount of sleep, vitamins, or willpower seems to shake the exhaustion.
This feeling is not just in your head. Science is finally catching up with what many of us have suspected—seasonal exhaustion and low mood are connected to our energy systems. More specifically, our mitochondria, the tiny powerhouses in our cells, determine how much energy we have. When they slow down, everything feels harder.
Thankfully, there are ways to support them that do not involve forcing yourself through the fatigue or relying on caffeine.
Why Mitochondria Matter for Energy and Mood
Winter Fatigue Remedies to Restore Energy Naturally:
Mitochondria create the energy that fuels everything in our bodies, from thinking to digestion. When they function well, we feel clear-headed, strong, and capable.
During the winter months, mitochondria work harder due to several factors:
Less sunlight reduces energy production.
Disrupted sleep cycles prevent proper cellular repair.
Increased stress and dietary changes can lead to inflammation, which slows everything down.
This leads to brain fog, fatigue, mood swings, and a persistent feeling of sluggishness. If winter exhaustion has lingered despite your best efforts, it may be time to focus on supporting mitochondrial health.
Five Ways to Wake Up Your Mitochondria
1. Red Light Therapy Supports Winter Fatigue Remedies: A Winter Energy Boost
Exposure to natural light stimulates mitochondria to produce energy. When outdoor sunlight is limited, red light therapy provides a helpful alternative. Research has shown that red and near-infrared light encourage ATP production, leading to improved mood, better sleep, and increased energy.
Supports cellular energy production
Regulates sleep and wake cycles
Reduces inflammation and brain fog
How to Use It:
Choose a red light panel with 660nm & 850nm wavelengths.
Use for 10-20 minutes daily, ideally in the morning or evening.
Let your kids think you’re gaining superpowers.
A study published in BMC Psychiatry found that daily red light therapy significantly improved mood and energy levels in individuals struggling with seasonal depression (Han et al., 2020).
2. Vitamin D: A Key Player in Mitochondrial Health
Many people associate vitamin D with bone health, but it also plays a crucial role in mitochondrial function. Low vitamin D levels can contribute to fatigue, sluggish energy production, and a weakened immune system.
Boosts mitochondrial ATP production
Supports immune function and brain health
Regulates circadian rhythms for better sleep
How to Get It:
Take Vitamin D3 with K2 for better absorption.
Spend time outdoors whenever possible, even on cloudy days.
Eat fatty fish, pastured eggs, and raw dairy to increase intake naturally.
A study published in Nutrients found that Vitamin D supplementation significantly reduces depressive symptoms (Jahan-Mihan et al., 2024).
3. Eat for Energy, Not Just Convenience
Mitochondria rely on specific nutrients to function efficiently. When exhaustion sets in, the body craves quick sources of energy, like sugar and refined carbs, which often lead to crashes. The best way to support sustained energy levels is by focusing on nutrient-dense foods.
B vitamins (for energy production) – Found in grass-fed beef, eggs, and leafy greens.
Magnesium (for ATP production) – Found in pumpkin seeds, cacao, and almonds.
Omega-3s (for brain health) – Found in salmon, walnuts, and flaxseeds.
A high-protein breakfast with healthy fats, such as scrambled eggs with avocado or a bone broth-based soup, provides lasting energy and keeps cravings in check.
4. Herbal and Mushroom Support for Mitochondria
Nature provides powerful allies for energy production and mental clarity. Herbs and medicinal mushrooms help support mitochondria while reducing oxidative stress.
Rhodiola Rosea (The Arctic Adaptogen) – Supports mitochondrial function and improves fatigue. (Darbinyan et al., 2007)
Lion’s Mane Mushroom (Brain Fog Fixer) – Stimulates nerve growth and cognitive clarity.
Turmeric & Ginger (Inflammation Fighters) – Reduce oxidative stress that can slow down mitochondria.
A warm cup of mushroom tea or golden milk latte provides a soothing way to include these powerhouse ingredients in your daily routine.
5. Move Your Body to Reset Your Energy
When energy is low, movement often feels like the last thing you want to do. However, gentle exercise helps stimulate mitochondrial function and improve mood naturally.
A 10-minute morning walk signals the body to wake up and regulate circadian rhythms.
Strength training encourages mitochondrial biogenesis (the creation of new mitochondria).
Dancing in the kitchen to a song you love also counts as exercise.
A Harvard Medical School study found that exercise is as effective as antidepressants for treating mild to moderate depression (Babyak et al., 2000).
Why Some People Still Struggle Even as Days Get Longer
Many expect to feel better the moment daylight hours increase, yet fatigue often lingers. This happens because mitochondria take time to recover after months of reduced function. Vitamin D stores remain depleted, and circadian rhythms do not reset overnight.
Sticking with supportive habits, like red light therapy, nutrient-rich foods, movement, and herbal remedies, helps ease the transition into spring and rebuilds energy reserves.
Final Thoughts: Supporting Your Body Through Winter and Beyond
Seasonal fatigue does not have to be a battle you just push through. By focusing on mitochondrial health, you can create a strong foundation for better energy, mood stability, and overall well-being.
If winter exhaustion has been dragging you down, try adding one or two of these strategies into your daily routine. Small shifts, like increasing light exposure or incorporating more nutrient-dense foods, can make a noticeable difference.
What has helped you stay energized during the colder months? Share your favorite strategies below!
— Momma J
P.S. If nothing else, take a deep breath, step outside for a few minutes, and remind yourself—spring is coming.
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