She explains that the drop in energy levels during autumn and winter is primarily due to reduced sun exposure. As a result, vitamin D synthesis decreases, leading to a drop in serotonin production , one of the key "happiness hormones," causing many to experience fatigue, apathy, and other symptoms. Therefore, it's important to support the body during this period through nutrition, which directly impacts the nervous system and helps to naturally increase serotonin and dopamine levels.
" Tryptophan plays a key role as the primary source for serotonin production in the body," says Chistic. " But tryptophan needs co-factors such as B vitamins, magnesium, zinc, and complex carbohydrates to help it reach the brain and be converted into happiness hormones. So, the 'eat more protein' rule isn't always enough. It's better to combine foods wisely, such as turkey with buckwheat, eggs with wholemeal bread, or cottage cheese with bananas, as this stimulates the production of neurotransmitters more quickly."
It indicates that certain foods are particularly effective in maintaining emotional balance. Turkey is one of the richest natural sources of tryptophan, and thanks to its light protein composition, the body quickly absorbs the necessary substances for serotonin synthesis. Consuming it with grains further enhances this effect. Turkey also contains B vitamins, which support nervous system function, reduce anxiety, and boost cognitive abilities.
She adds: " Oily fish such as salmon, mackerel and herring provide the body with omega-3 fatty acids and vitamin D, which is important during the fall and winter months, as it regulates dopamine levels and helps combat seasonal fatigue. Eggs and dairy products provide vitamin B12 and zinc, which are essential for stabilizing brain function. Nuts, seeds and dark chocolate contain magnesium and antioxidants that protect nerve cells and help cope with stress. Legumes, oats and bananas increase energy levels thanks to complex carbohydrates, and they also gradually raise serotonin levels."
Chistic emphasizes that nourishing the nervous system from within is essential, and one shouldn't expect mood to improve automatically. She says, "Food is a simple and natural way to support the body. Foods rich in tryptophan, along with B vitamins, magnesium, zinc, and complex carbohydrates, act as natural antidepressants. A proper diet gently and physiologically supports the body, without sudden fluctuations in mood and energy."
