The start of a new year can bring a mix of optimism and reality. January offers a fresh page, but it can also feel like a gentle comedown after the festive season. With celebrations behind us, routines returning, and darker, colder days setting in, it’s not unusual to feel a little lower in energy or motivation.
This familiar feeling is often called the January Blues; a natural response to shorter days and shifting routines. The reassuring news is that a few simple, supportive choices can make a real difference. Balanced nutrition, mindful daily habits, and thoughtfully chosen supplements can all help support energy, mood, and overall wellbeing during this time.
At Barefoot Nutrition, we believe that starting the year strong is about feeling supported from the inside out; gently, naturally, and at your own pace.
Understanding the January Blues and How Supplements Can Help
The January Blues often show up as tiredness, low mood, reduced focus, and a lack of motivation. Shorter daylight hours can affect natural rhythms, while post-holiday fatigue and changes in routine may add extra strain.
While supplements are not a replacement for a healthy lifestyle, natural vitamins and minerals can help support normal energy levels, immune function, and psychological wellbeing during the winter months. Below are seven key supplements that can form part of a supportive January wellness routine.
Vitamin D for Mood and Immune Support in Winter
Vitamin D is essential for normal immune function and plays a role in supporting mood and muscle health. During winter, reduced sunlight exposure can make it difficult to maintain adequate levels through diet and sunlight alone. With highly absorbable D3, our Vitamin D supporting immune function, boosting mood, and promoting overall wellness.
Supplementing with Vitamin D during January can help support overall wellbeing at a time when the body may need extra nutritional reassurance.
Magnesium Glycinate for Relaxation and Nervous System Support
Magnesium contributes to normal psychological function, energy metabolism, and muscle function. Our Magnesium Glycinate is particularly beneficial due to its high absorbability and gentle effect on the stomach, making it a popular choice for those looking to support relaxation and sleep quality.
Including magnesium as part of an evening routine can help support calm and balance during periods of seasonal stress.
Multivitamin for Daily Nutritional Balance
Even with the best intentions, it isn’t always easy to meet daily micronutrient needs through diet alone. A high-quality Multivitamin like our Optimum Multivitamin provides broad nutritional coverage, helping to fill potential gaps in essential vitamins and minerals.
This foundational support can be particularly helpful in January, when energy levels may feel lower and immunity may need extra care.
Advanced Live Culture for Gut and Immune Health
The gut plays an important role in nutrient absorption and immune support. Advanced Live Culture supplements provide beneficial bacteria designed to support a balanced gut microbiome.
A healthy digestive system can contribute to overall vitality, helping the body make the most of the nutrients it receives during winter. Look for a high-quality, multi-strain probiotic like our Advanced Live Culture Formula for optimal gut health support.
CoQ10 Ubiquinol for Cellular Energy Support
CoQ10 is involved in cellular energy production and functions as an antioxidant. We use Ubiquinol by Kaneka – the gold standard of Ubiquinol – as it is the active, more bioavailable form of CoQ10, making it easier for the body to use.
Supporting natural energy production at a cellular level may be particularly beneficial when fatigue is more noticeable during the darker months. A study in 2024 showed that a dose of 200 mg of CoQ10 supplement daily for 8 weeks can reduce depression and fatigue, as well as improve the quality of life of patients with depression. In addition, CoQ10 can significantly improve inflammation and oxidative stress status in patients with depression.
Omega-3 for Brain, Heart and Emotional Wellbeing
Omega-3 fatty acids are essential fats that support normal brain and heart function. Fish oil supplements with a high EPA and DHA content like our Omega 3 Ultimate are a great way to ensure you're getting enough omega-3s, which are especially important for cognitive health and emotional balance.
Regular intake of omega-3s can support overall wellbeing during winter, when mental clarity and focus may feel harder to maintain.
B12 Complete for Energy Metabolism and Vitality
Vitamin B12 contributes to normal energy-yielding metabolism and nervous system function. Our B12 Complete can be especially valuable for those following plant-based diets or experiencing low energy levels as not only comes with bioactive B12, but also has the two main co-factors: bioactive folic acid (methyl folate) and bioactive biotin (D-Biotin).
Supporting B12 intake helps maintain vitality and potentially reduce feelings of sluggishness as the year begins.
A Balanced Approach to Beating the January Blues
Choosing the right supplements for the January Blues is about gentle, consistent support, not quick fixes. It’s important to note that not all are made equally, and the cheap, synthetic versions available could be doing more harm than good. Always look for bioactive ingredients - they are more expensive but worth it for your health.
When combined with nourishing meals, regular movement, quality sleep, and time outdoors, targeted supplementation can help support mood, energy, and resilience throughout winter.
At Barefoot Nutrition, our focus is on clean, high-quality, thoughtful formulations designed to support everyday wellbeing. We prioritise bioavailability, meaning your body can absorb and benefit from the nutrients more effectively - helping you start the year feeling stronger, steadier, and more supported from the inside out.
Visit our ‘Products’ page for more information and our full range of natural supplements.
https://barefootnutrition.co.uk
https://barefootnutrition.co.uk/pages/100-natural
https://barefootnutrition.co.uk/collections/all
https://www.nhs.uk/conditions/vitamins-and-minerals/
https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
https://www.webmd.com/vitamins-and-supplements/what-to-know-about-vitamin-d-and-mental-health
https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414
https://www.healthline.com/nutrition/magnesium-benefits
https://pmc.ncbi.nlm.nih.gov/articles/PMC10490379/
https://pubmed.ncbi.nlm.nih.gov/38684047/
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