Spring fatigue: Causes, symptoms & help

Do you know this too? You just come out of the last winter depression, the days get longer, nature awakens – but instead of fresh energy, you only feel tired and unmotivated. This widespread phenomenon is called spring fatigue and affects millions of people in Germany every year. While the world around you comes to new life, you paradoxically feel more exhausted than in winter.

In this comprehensive article, you will learn not only where this seasonal exhaustion comes from but also how to recognize it and – even more importantly – effectively combat it to get energized through spring. Last but not least, spring fatigue can also be due to a nutrient deficiency, which you can specifically compensate for with suitable dietary supplements.

What is Spring Fatigue Anyway?

Spring fatigue refers to a temporary feeling of exhaustion that typically occurs between February and April. Important to know: it is not a medical diagnosis or disease, but a phenomenon related to the seasonal transition from winter to spring.

About 50% to 70% of people in temperate climates report such symptoms – with intensity varying greatly. Some notice only slight tiredness, while others suffer from significant exhaustion and lack of drive.

Although spring fatigue is not an official medical diagnosis, it is a real, scientifically understandable phenomenon based on complex biological adaptation processes.

Causes of Spring Fatigue

Spring fatigue is not a myth but has solid biological foundations. Several factors work together and can collectively lead to this seasonal energy slump:

Hormonal Adjustment

In winter, your body produces increased amounts of the "sleep hormone" melatonin, which leads to increased drowsiness. With increasing daylight in spring, melatonin production is reduced while the formation of the "happiness hormone" serotonin is simultaneously stimulated. This hormonal adjustment requires energy and can temporarily lead to states of exhaustion.

Vitamin D deficiency

After the sun-poor winter months, many people show a vitamin D deficiency. Studies show, that many people in Germany are deficient at the end of winter. Since vitamin D is crucial for energy metabolism, this deficiency can significantly contribute to spring fatigue.

Weather and air pressure fluctuations

The typical weather changes in spring put a considerable strain on your circulatory system. Especially the fluctuating temperatures and the changing air pressure challenge your body. With rising temperatures, blood vessels dilate, which can lead to lower blood pressure – a main reason for exhaustion and dizziness.

Adjustment of the internal clock

The time change in spring and the lengthening days disrupt your natural sleep-wake rhythm. This circadian rhythm is closely linked to your hormone system and influences when you feel tired or awake. Adjusting to the new light conditions can take several weeks and cause exhaustion during this time.

Symptoms – How do I recognize spring fatigue?

To distinguish spring fatigue from other states of exhaustion, it is important to know the typical symptoms. The following signs are characteristic:

Persistent exhaustion

The main symptom is a leaden feeling of fatigue that does not disappear even after sufficient sleep. This exhaustion typically occurs especially strongly in the afternoon.

Concentration problems

Many affected people report difficulties focusing and reduced mental performance. Tasks that are usually easy can suddenly seem exhausting.

Lack of drive

A clear lack of motivation and energy, even for activities that usually bring joy. Everyday tasks become a challenge.

Circulatory complaints

Dizziness, low blood pressure, and general circulatory weakness are common accompanying symptoms of spring fatigue.

Mood swings

Hormonal changes can lead to emotional instability – from irritability to mild depressive moods.

Headaches

Frequently occurring, diffuse headaches that may be related to the weather.

Increased need for sleep

Despite sufficient night sleep, many affected individuals experience an increased need for sleep, especially in the afternoon.

What really helps against spring fatigue?

The good news: You don't have to accept spring fatigue. There are numerous scientifically proven strategies that can help you boost your energy levels and fully enjoy spring.
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Get more sunlight

Light is the most important regulator of your biorhythm and plays a crucial role in adjusting your hormone system. Sufficient daylight stimulates the production of the happiness hormone serotonin and reduces that of the sleep hormone melatonin.

To benefit from this effect, you could:

• Go for a walk in daylight for at least 30 minutes every morning

• Spend your lunch break outside

• Make interiors bright and use large windows

• Use a daylight lamp during persistently gloomy weather (at least 10,000 lux)

A study in "Journal of Affective Disorders" was able to show that regular light exposure can have positive effects on mood and energy levels.

Incorporate exercise into everyday life

Physical activity is a key factor in combating spring fatigue. Exercise activates your circulation, improves blood flow, and stimulates the production of happiness hormones. Moderate endurance sports could be particularly effective.

Practical tips for more exercise:

• Daily 30-minute walks in green surroundings

• Use a bike instead of a car for shorter distances

• Light stretching exercises in the morning or during lunch break

• Take the stairs instead of the elevator

• Weekend walks in nature

It is important that you do not overexert yourself. Moderate training is more effective than high-intensity workouts that could additionally strain your body.

Light, vitamin-rich diet

In spring, your diet should be adapted to your body's needs – away from heavy winter dishes, towards lighter, vitamin-rich meals that support your metabolism and the Immune system strengthen.

Especially recommended are:

• Fresh seasonal vegetables: Asparagus, spinach, and radishes provide important vitamins and minerals

• Berries and citrus fruits: Rich in antioxidants and vitamin C

• Whole grain products: For a steady energy supply

• Legumes: Provide high-quality plant-based protein

• Nuts and seeds: Contain essential fatty acids and minerals

Also pay attention to adequate fluid intake: 1.5-2 liters of water daily can support your metabolism and prevent circulatory problems.

Fit for spring: Use supplements purposefully

If spring fatigue persists, targeted supplementation might be useful. High-quality dietary supplements for energy can help your body better manage the transition from winter to spring.

Nutrador® offers, as a leading provider of Nutraceuticals special formulations that may support seasonal exhaustion:

• Nutrador® Opti B-Complex capsules: B vitamins play a crucial role in energy metabolism and may support in states of exhaustion.
  
  

• Nutrador® Vitamin D3 + K2 drops: Compensate for winter deficiency and may improve your energy levels and mood.
  
  

• Nutrador® NRF2 Activator capsules: Support cell health and may counteract oxidative stress, which can be increased in states of exhaustion.
  
  

• Nutrador® Opti Mag 7 capsules: Magnesium supports muscle function and may alleviate states of exhaustion.
  

Comprehensive tests have shown that Nutrador® is among the best dietary supplements on the German market – with the highest quality standards and scientifically based formulations.

However, a dietary supplement should always be taken in consultation with medical professionals, especially if you are already taking medication.

How long does spring fatigue last and when should you see a doctor?

Typically, spring fatigue lasts about 2-4 weeks. During this time, your body adjusts to the changed environmental conditions. The symptoms should gradually subside as your hormonal system and circadian rhythm stabilize.

However, you should seek medical advice in the following cases:

• If the symptoms persist for more than 4-6 weeks

• In case of extreme exhaustion that severely limits your daily life

• If additional symptoms such as severe weight loss, persistent headaches, or fever occur

• If depression is suspected (persistent low mood, loss of joy, hopelessness)

• If you already suffer from a chronic illness that could be worsened by the symptoms

Medical professionals can clarify whether other causes underlie your fatigue, such as hypothyroidism, iron deficiency, or the onset of depression.

Conclusion - Tips against spring fatigue

Spring fatigue is a real phenomenon based on complex biological adjustment processes. With a combination of sufficient daylight, regular exercise, adapted nutrition, and targeted support through high-quality dietary supplements such as Nutrador® you could overcome seasonal exhaustion and get through spring full of energy.

A holistic approach combining various strategies is especially important. A single measure will rarely be enough to relieve all symptoms.

Be patient with yourself – your body's adjustment to the new season takes time. However, with the strategies presented, you could support the process and make the transition period significantly more pleasant.

Legal notice regarding health-related claims:

Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have health complaints or questions, please consult a doctor.