As we move out of the darker, slower months and into lighter days, it’s natural to feel ready for a reset. But while the seasons can change almost overnight, our bodies take a little longer to catch up. Energy levels, mood, sleep and immunity all must recalibrate as we shift from winter to spring.
With expert advice from Erin Viljoen, Nutritional Therapist at W-Wellness, we explore how the body adapts to the new season, the most common nutritional gaps that can show up at this time of year, and the best supplements and seasonal foods to support spring wellness.
How Does The Body Adapt From Winter to Spring?
The transition from winter to spring is much more than a change in temperature; it’s a physiological shift.
“During the winter, the body naturally moves into a more conservative mode,” explains Erin. “Shorter daylight hours influence your circadian rhythms, and the body often prioritises warmth and immune defence over activity. This means that your metabolism may slow slightly, appetites can increase, and many people instinctively gravitate towards heavier, more comforting foods and slower, quieter routines.”
As spring arrives and daylight hours gradually increase, your body starts to recalibrate. Light-sensitive hormonal pathways begin to support greater alertness and energy. We tend to move more, spend longer outside, and feel a gentle pull towards fresher foods and a more active rhythm.
“However, this shift doesn’t happen instantly. After months of reduced sunlight, heavier eating, and potentially lower activity, nutrient stores like Vitamin D, magnesium, and antioxidants can be depleted. This also means that your stress hormones may also remain higher than we’d like, especially if the winter has been busy or demanding.”
Erin explains that this ‘lag’ is one of the reasons people feel unexpectedly tired, sluggish, or ‘out of sync’ in early spring. The environment is changing, but the body is still catching up.
What Are The Common Nutritional Gaps People Suffer From Winter to Spring?
Certain nutrient gaps show up again and again at the end of winter and the start of spring. These aren’t always dramatic deficiencies; more often, they’re subtle imbalances that quietly impact how we feel day to day.
This is why supplements for the spring can play a helpful role, not as a replacement, but as a way to bridge the gap while the natural rhythms are reestablished.
Here Are Some of The Key Gaps Erin Sees The Most:
Vitamin D
By the end of winter, Vitamin D levels are typically at their lowest. In fact, 57% of UK adults had low levels during the winter months compared to 45% during the summer.
With limited daylight and lower skin exposure to sunlight, the body's stores can become significantly depleted.
Low levels of Vitamin D can impact everything from your mood and motivation to bone health, energy regulation, and immunity.
Even as spring arrives, it takes time for natural sunlight exposure to restore to the right levels, especially in the UK. This is why so many practitioners recommend continuing Vitamin D supplements into early spring.
Magnesium
Magnesium demand increases during periods of stress or fatigue, which are both very common after a long winter. At the same time, intakes are often lower due to the reduced intake of foods like leafy greens, nuts, seeds, and whole grains over the colder months.
Low magnesium can show up as:
- Low energy and sluggishness
- Poor sleep
- Muscle tension and cramps
- Nervous system dysregulation
Erin explains that "Magnesium can be seen as a foundational mineral in many spring supplements, particularly for those who feel depleted, stressed, or struggle to switch off at night.”
Omega-3 Fatty Acids
Dietary intake of oily fish often drops in the winter, and what we classify as convenience foods (ready meals, quick-to-make recipes) can become a lot more common. As a result, this means that your Omega-3 status may start to decline, which can affect your cardiovascular health, skin hydration and barrier function, inflammation balance and your mood and emotional wellbeing.
“Topping up on Omega-3 early in spring can be a simple way to support both your physical and emotional resilience,” explains Erin.
Vitamin C and Antioxidants
Early spring can still be limited in fresh, locally available produce. If winter has been low on colourful fruits and veggies, your intake of Vitamin C and polyphenol-rich plant compounds may be lower than we’d like.
This can impact your:
- Immune resilience, especially after winter illnesses
- Recovery from lingering coughs, colds or fatigue
- Antioxidant capacity and cellular protection
Erin suggests “gently increasing colourful fruits and vegetables while still considering the additional antioxidant support where you might need it.”
Folate and Other B Vitamins
Leafy greens, a primary source of folate, are often less abundant in the winter months and only gradually begin to reappear in early spring. At the same time, B vitamins are generally in higher demand as the body increases its metabolic activity and detoxification processes.
B vitamins are key for everything from energy production to liver support, mood regulation and nervous system function.
“Subtle imbalances here can look like lingering fatigue, low motivation, poor concentration, lowered immunity, or disrupted sleep, all of which we see during those seasonal transitions.”
The top 5 Supplements to Take During The Spring
To support your body through this seasonal shift, Erin recommends focusing on a small number of well-chosen spring supplements rather than an overwhelming list.
ARTAH Essential D3/K2
What is it? ARTAH Essential D3/K2 is a Vital D supplement providing 4000 IU per capsule, combined with Vitamin K2.
“At the end of winter, Vitamin D stores are often at their lowest, and the body might need some additional support even as daylight increases,” says Erin. “Vitamin D not only supports immune defence, but it also plays an important role in your mood, bone health, and overall energy regulation.”
The inclusion of K2 supports healthy calcium metabolism, helping Vitamin D work effectively and safely in the body. It’s a great option for people who want to rebuild their Vitamin D levels as they move into spring.
Inessa Magnesium
What is it? Inessa Magnesium is a broad-spectrum magnesium supplement featuring three bioavailable forms: bisglycinate, theronate, and marine-derived magnesium.
“We see magnesium as a gentle but powerful spring ally. The combination of different forms can support over 300 enzymatic reactions in the body, including those related to energy production, muscle function, sleep quality, stress resilience and nervous system balance”
Erin explains, “After a winter of heightened stress or poor sleep, magnesium can be especially helpful for those wanting to feel more rested. Relaxed, and physically at ease as routines start to become busier again.”
Natroceutics Omega-3 Fortified
What is it? Natroceutics Omega-3 Fortified is a high-quality Omega-3 supplement providing EPA and DHA, the two key fatty acids associated with heart, brain, and inflammatory health.
“Omega-3 intake usually dips in the winter, especially if oily fish hasn’t featured regularly on your plate,” says Erin. “Supporting your EPA and DHA levels in the early spring can help promote balanced inflammation, support cardiovascular and brain health, maintain skin hydration and elasticity, and contribute to steadier mood and focus.”
This becomes particularly important as people become more active and spend more time outdoors, placing fresh demands on the body.
BodyBio Vitamin B+
What is it? A B complex containing bioavailable forms of B vitamins designed to support energy, metabolism, and overall well-being.
“Spring often comes with a natural uptick in activity - socially, mentally, and physically,” says Erin. “B Vitamins are central to turning food into energy, supporting the nervous system, and aiding detoxification pathways as the body clears the remnants of winter.”
BodyBio Vitamin B+ can be especially helpful for those experiencing:
- Afternoon energy slumps
- Low motivation or brain fog
- Heightened stress or overwhelm
It gives a structured way to support energy production without relying solely on stimulants like caffeine.
NEWROAD 30
What is it? A whole-food fruit and vegetable blend made from 30 different organic fruits, vegetables, and pulses.
“Dietary variety often narrows in winter, with fewer fresh, colourful options available,” explains Erin. “NEWROAD 30 is a simple way to start rebuilding plant diversity in your diet as we move into the spring season.”
This powder can:
- Help increase daily plant variety
- Support gut health and microbial diversity
- Contribute to overall nutrient density and antioxidant intake
It’s a straightforward way to complement fresh spring produce, especially on days when cooking from scratch isn’t realistic.
What Are The Best Foods to Support Spring Wellness?
Alongside taking spring supplements, it’s important to shift towards fresher, lighter, and more colourful foods as they become available. Spring nutrition doesn’t need to be restrictive; instead, it’s about gradually reintroducing variety and vibrancy to support your digestion, energy, and mood.
Some of Erin’s spring-supportive foods include:
Early leafy greens: Such as spinach, watercress, and wild garlic. They’re rich in folate, magnesium, and antioxidants that help support liver function and energy production.
Asparagus, leeks, and spring onions: These greens gently support digestion and provide prebiotic fibres that feed beneficial gut bacteria.
Eggs and oily fish: Great for providing high-quality protein and essential fats, helping to stabilise blood sugar and support hormone production.
Fermented foods: Like kefir, yoghurt, and sauerkraut support gut health and immune resilience after winter and a period of heavier eating.
Citrus fruits and berries (fresh or frozen): Vital for Vitamin C and colourful polyphenols that support antioxidant capacity and connective tissue health.
Fresh herbs: Such as parsley, coriander, and dill, which offer concentrated plant compounds that support detoxification and digestion.
How to build A Strong Spring Supplement Routine
A supplement routine should feel supportive, not like another thing on your to-do list. “The goal is to choose a few well-matched supplements for the spring and take them consistently, rather than trying to do everything at once,” explains Erin.
Here’s how:
Start with your foundations: Focus first on what you’re most likely to be low in at this time of year. For most people, that’s Vitamin D, magnesium and omega-3.
Pair supplements with your meals: Taking supplements alongside meals can improve absorption and help anchor them into your daily routine, making it easier to remember them.
Avoid setting and forgetting: Revisit your supplement routine every few months. As the seasons and your lifestyle change, your needs may need to shift too.
Personalise where possible: Factors such as stress levels, sleep quality, work pattern, age, and existing health conditions all influence where appropriate.
For a truly tailored approach, Erin recommends working with a practitioner.
“For a bespoke supplement plan built around your unique health goals, existing health conditions, and current medications, a consultation can be booked with a nutritionist at W-Wellness for £50 - redeemable against supplements on the platform.”
Get Spring Supplement Ready at W-Wellness
Spring is often seen as a fresh start, but in reality, it’s a gradual shift. The body needs time, care, and the right kind of support to move smoothly out of winter mode and into a brighter, more active season.
Whether you’re looking to rebuild your energy, support your mood, or simply feel more in sync with the season, we have everything you need. Discover our essential vitamins and supplements to support your health, or head over to our Journal for expert-led wellness insights and tips.
