British dietitian Erin Villjoen says common winter ailments are often signs you need help. She highlighted six of the most frequent complaints she hears during the holiday season.
Constant Fatigue and Low Energy Levels
We all know the feeling of the holiday season: these days are filled with sleepless nights, dancing, and cocktails. However, if exhaustion lingers for several days, it could indicate a deficiency in vitamin D, iron, vitamin B12, or folic acid. Villjoen explains, “These nutrients are vital for maintaining energy levels; without them, the body struggles to function.”
Vitamin D plays a crucial role in supporting energy levels and the immune system. Iron is essential for oxygenating muscles and tissues; without it, the body feels sluggish. Meanwhile, vitamin B12 and folic acid are critical for red blood cell production. When their levels drop, fatigue sets in.
A simple blood test can detect these deficiencies. Ask your doctor to check your nutrient levels.
Mood Swings
With the holidays, everyone tends to feel irritable. But if alcohol isn’t the culprit behind your consistently bad mood, it could indicate a deficiency in vitamin D, omega-3s, or B vitamins, which are essential for mental clarity.
Villjoen says vitamin D helps produce serotonin, the “happiness” hormone. Omega-3s, in turn, are necessary for brain function and can reduce symptoms of mood disorders. B vitamins (such as B6 and B12) and folic acid also help improve mood.
If your mood doesn’t improve, take a closer look at your diet, Villjoen suggests.
Frequent Infections and Slow Recovery
Respiratory infections spread more rapidly in winter. But if you find it hard to recover and illnesses strike frequently, it may indicate a lack of vitamin D, zinc, or iron in your body. “These nutrients are necessary for supporting the immune system. Without them, the body struggles to effectively fight off illnesses,” Villjoen says.
She notes that vitamin D helps regulate immune function, which is especially important in winter when sunlight is scarce. Zinc is an antioxidant that helps fight bacteria and viruses, while iron supports red blood cell production and transports oxygen throughout the body.
Muscle Pain and Joint Weakness
Villjoen says these symptoms can indicate a deficiency in vitamin D or magnesium. These signs should not be dismissed as simply aging.
Vitamin D aids calcium absorption, which is crucial for bone strength. Magnesium supports muscle function and promotes relaxation. Low levels of either nutrient can lead to muscle cramps, joint pain, and stiffness.
Dry Skin, Brittle Hair, and Nails
These signs often point to a deficiency in vitamin D, zinc, or omega-3 fatty acids.
Villjoen says vitamin D promotes regeneration and hydration of the skin, while zinc is important for healthy cell renewal and wound healing. Omega-3 fatty acids help moisturize the skin from within and improve its elasticity.
Cold Hands and Feet
It’s not surprising if your fingers and toes feel cold after a stroll through a Christmas market. But if these issues persist indoors, it could indicate a deficiency in iron, iodine, or selenium. These nutrients help regulate body temperature and maintain healthy circulation.
“Iron helps the body produce red blood cells that carry oxygen,” Villjoen says, “while iodine and selenium are essential for thyroid health.” A lack of any of these nutrients can negatively impact metabolism, leading to slower thermoregulation.
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