With the arrival of spring, many of us look forward to sunshine, longer days, and expect a boost in energy, more free time, and greater motivation. Yet for many people the opposite happens – they experience fatigue, sleepiness, difficulty concentrating, and a noticeable drop in motivation. This phenomenon is often referred to as spring fatigue.

But can it really be explained, or is it simply a myth?

Although it is sometimes dismissed as just an “excuse,” scientific studies suggest that it represents a genuine physiological adjustment of the body to seasonal changes. During winter, our metabolism, hormone levels, and circadian rhythm adapt to shorter days and reduced exposure to sunlight. When spring arrives, daylight increases rapidly, temperatures change, and hormones such as melatonin, serotonin, and cortisol begin to fluctuate as the body adjusts to the new conditions.

WHAT IS SPRING FATIGUE & WHY DOES IT HAPPEN?

The body typically needs several weeks to establish a new internal balance, which corresponds with the period during which fatigue is most commonly experienced. Spring fatigue tends to affect certain groups more strongly. These include people with allergies (as pollen season increases inflammatory activity and fatigue), individuals with IBS and other functional gastrointestinal disorders (since the gut microbiome strongly influences energy metabolism), people with irregular sleep patterns (such as night-shift workers or those with insomnia), individuals exposed to chronic stress or low levels of physical activity, and women in hormonally sensitive stages of life (such as the reproductive years or perimenopause).

As always, maintaining balance through adequate sleep, a diet based on whole and minimally processed foods with limited simple carbohydrates, and regular physical activity forms the foundation for restoring energy and overall physiological balance.

In addition to lifestyle adjustments, targeted supplementation may, in certain situations, help the body adapt more easily to this seasonal “reset.”

KEY SUPPLEMENTS FOR ENERGY AND IMMUNE HEALTH

This group includes dietary supplements that have relatively broad use in managing fatigue, supporting recovery, and maintaining metabolic function.

Creatine monohydrate

One of the most extensively studied supplements in both medicine and sports science. The standard dose is 3–5 g per day, and its primary mechanism is increasing the availability of ATP, the main energy currency of cells. Beyond its role in sports performance, studies suggest potential benefits for cognitive function and reduction of mental fatigue. Despite some concerns about supplementation, numerous studies have shown that creatine is highly safe, provides multiple benefits, and generally does not require cycling or long breaks in use.

Caution is advised in patients with chronic kidney disease, individuals recently treated for cancer, and those with active liver disease, such as cirrhosis.

Note: Adequate hydration is important when taking creatine; daily fluid intake should be at least 2 liters.

Zinc

An important mineral for immune function, hormonal balance, and antioxidant protection. The recommended dose is 10–15 mg daily for 4–8 weeks. Long-term supplementation without monitoring is not recommended, as it may reduce copper levels in the body.

In combination with vitamin C, zinc can be particularly beneficial for individuals with weaker mucosal defenses and those who experience frequent viral infections.

Vitamin C

An antioxidant that plays an important role in energy metabolism and the proper functioning of the immune system. During periods of increased fatigue, it is commonly taken in doses of 500–1000 mg per day for up to three months without the need for breaks.

Note: Vitamin C supplementation should be used cautiously in individuals with kidney disease, particularly those prone to kidney stones (oxalate stones), and in people with hemochromatosis.

SUPPLEMENTS FOR WOMEN OF REPRODUCTIVE AGE

Hormonal fluctuations, stress, and insulin resistance are common causes of chronic fatigue in this population.

Myo-inositol + D-chiro-inositol

Most commonly used in a 40:1 ratio, with a total daily dose of about 2–4 g. Numerous studies show improvements in insulin sensitivity, hormonal balance, and ovulation, as well as better tolerance of hormonal fluctuations, premenstrual symptoms (PMS), and improved endurance during exercise and physical activity.

Omega-3 Fatty Acids (EPA + DHA)

They have anti-inflammatory effects and beneficial impacts on mood and metabolism. A commonly recommended intake is about 1000 mg of EPA and 500–700 mg of DHA per day.

They can be taken long term, but caution is advised for individuals using anticoagulant therapy, those planning surgical procedures, and when considering doses above the recommended daily intake.

Flaxseed Oil

A source of ALA omega-3 fatty acids. In practice, it is commonly taken at 500–1000 mg two to three times per week, particularly by individuals who do not consume fish.

Vitamin D

Vitamin D deficiency is common during the winter months and is associated with fatigue and reduced immune function. A typical preventive dose is 800–1000 IU per day, with laboratory monitoring recommended during long-term use. Higher doses may be prescribed to correct a documented deficiency, particularly in individuals with extensive skin diseases, osteopenia or osteoporosis, long-standing diabetes, and certain thyroid or liver disorders.

Caution: Vitamin D is not merely a vitamin—it also acts as an endocrine hormone. Excessive supplementation can lead to dangerously elevated calcium levels, kidney stones, and calcification of soft tissues. Careful dosing is especially important in individuals with sarcoidosis or parathyroid gland disorders.

SUPPLEMENTS FOR MAN WHO TRAIN

Physical exertion increases the body’s demand for nutrients involved in recovery and energy metabolism.

Creatine monohydrate

A standard dose of 3–5 g per day improves strength, recovery, and anaerobic capacity.

BCAAs (Branched-Chain Amino Acids)

Leucine, isoleucine, and valine play a role in muscle recovery and in reducing muscle protein breakdown (catabolism). Typical doses are 5–10 g taken around the time of training.

Beta-alanine

It increases carnosine levels in muscles and helps delay fatigue during high-intensity exercise. A typical dose is 2–4 g per day for at least 4 weeks.

Magnesium

In athletes, magnesium levels are often reduced due to sweating and increased metabolic demands. A daily dose of 300–400 mg may help improve recovery and sleep quality.

HOW TO IMPROVE SLEEP DURING SLEEP FATIGUE

Night shift work, insomnia, and weather sensitivity (meteoropathy) can disrupt the circadian rhythm.

Magnesium Glycinate

It is well absorbed and has a calming effect on the nervous system. It is most commonly taken in doses of 300–350 mg in the evening.

Melatonin

A sleep-regulating hormone that helps control the circadian rhythm. Typical doses range from 0.5–3 mg taken before bedtime, usually for short-term use.

It is advisable to start with 0.5–1 mg before sleep, and gradually increase the dose if needed, up to 3 mg, and in exceptional cases up to 5 mg for a short period.

L-theanine

An amino acid found in green tea that helps reduce stress and improve sleep quality without causing sedation. Typical doses are 100–200 mg taken in the evening.

Given the high prevalence of habit formation and dependence associated with benzodiazepines used for sleep, many people are increasingly turning to this natural alternative.

Ashwagandha

An adaptogenic herb that may help reduce cortisol levels and improve resilience to stress. The standard dose is 300–600 mg of extract per day.

Passionflower Extract

Supplements based on passionflower (Passiflora) may help reduce stress and are often recommended for difficulty falling asleep related to stress. A typical dose is 500 mg of dry extract once before bedtime. One advantage is that habit formation is not commonly associated with its use.

Caution: It is important to note that herbal preparations such as passionflower should not be combined with prescription medications that increase serotonin levels, such as SSRIs (e.g., sertraline).

Herbal remedies and supplements used for stress should not be combined with prescription medications for anxiety or depression without consulting a physician.

SUPPLEMENTS FOR WOMEN IN PERIMENOPAUSE AND MENOPAUSE

Hormonal changes during this stage of life are often associated with fatigue and reduced sleep quality, particularly at the beginning of spring, when hot flashes may intensify and tolerance to temperature changes may decrease.

Vitamin D3 + K2

Važni za metabolizam kalcija i zdravlje kostiju. Doze su često 1000 IU vitamina D3 uz 90–120 µg vitamina K2. Nije ih poželjno uzimati istovremeno uz visoke doze vitamina D (receptno).

Calcium

The recommended daily intake is 1000–1200 mg, achieved through a combination of diet and supplementation.

Use with caution in individuals with kidney disease, kidney stones, or those taking diuretics or digoxin for heart conditions. It should also be taken at least 2–4 hours apart from thyroid hormone medications.

Vitamin E

This vitamin may help reduce hot flashes and counteract oxidative stress. In clinical studies, doses of 100–200 IU per day are commonly used.

It should not be taken continuously without breaks in individuals using anticoagulant therapy or in those with a history of hemorrhagic (bleeding) stroke.

Cimicifuga racemosa

A herbal extract that has shown effectiveness in reducing hot flashes, night sweats, and other vasomotor symptoms, while also helping with rest and restoring energy levels. It is typically taken in doses of 2.5–5 mg of dry extract, with noticeable effects usually appearing after 4–12 weeks of use.

SUPPLEMENTS FOR CHILDREN ABOVE AGE 12

In adolescents, the most important factors are a balanced diet and adequate sleep, but certain supplements may be used for periods of up to a few months if fatigue is present.

It is important to emphasize that fatigue in younger individuals should first be addressed by improving sleep habits (for example, avoiding mobile phone use before bedtime). In some cases, it may also be appropriate to check serum iron levels and thyroid hormones.

Vitamin D

600–1000 IU per day, particularly during the early, colder part of spring when sunlight exposure is still limited.

Magnesium

A daily dose of 200–300 mg may help with fatigue and concentration. It is generally preferred to take it in the evening, ideally in the form of magnesium glycinate, which has the lowest risk of causing diarrhea.

Omega-3 Fatty Acids

In doses of 500–1000 mg of EPA + DHA per day, for a period of up to two months. It supports cognitive function and concentration and is particularly recommended periodically for children who do not consume fish regularly in their diet.

SUPPLEMENTS FOR STUDENTS AND MENTAL FATIGUE

Mental fatigue and lack of sleep are common in this group. Days filled with lectures and studying—often extending late into the night—can disrupt the biological rhythm and worsen the effects of spring fatigue, sometimes prolonging it.

When stressors interfere with sleep and bedtime routines, the previously mentioned passionflower extract may be helpful in the evening. A typical dose is 500 mg of dry extract in capsule form.no u noć, mogu poremetiti bioritam i pogoršati fazu proljetnog umora pa ju i produljiti. Kod stresora koji remete ritam i odlazak na spavanje, uvečer od velike pomoći može biti već spomenuti ekstrakt pasiflore u dozi 2,5-5mg suhog ekstrakta, u kapsulama.

Creatine Monohydrate

A top choice across almost every age group, creatine, taken in the standard dose of 3–5 g per day, has shown numerous potential benefits for cognitive function and mental endurance.

Caution is advised in individuals with kidney disease, and adequate fluid intake is essential when using creatine.

Soy Lecithin

A source of phosphatidylcholine, a precursor of acetylcholine, which is important for neuronal function. It is considered moderately beneficial for cognitive functions such as memory, focus, and concentration. Typical doses are around 1200 mg per day.

Spermidine

A compound associated with autophagy and cellular regeneration, which is why its potential benefits are being studied in the prevention of dementia, improvement of cognitive function, and neuroprotection. Typical supplementation ranges from 1–2 mg per day.

Rhodiola rosea

An adaptogenic herb that may help reduce mental fatigue and improve concentration. It is considered particularly useful in the prevention and management of chronic stress and burnout. Typical doses are 200–400 mg of extract per day.

SUPPLEMENTS FOR ALLERGIES

Seasonal allergies are associated with increased inflammation and oxidative stress, which can further intensify fatigue, particularly in early March during the pollen season of birch and hazel.

Vitamin C + vitamin D + Zinc

A combination that may support the immune response and help with daytime fatigue. It is commonly used in doses of 500–1000 mg of vitamin C, 800–1000 IU of vitamin D, and 10–15 mg of zinc, typically for 8–10 weeks.

Quercetin

A natural flavonoid that helps stabilize mast cells and may reduce allergic reactions. Typical doses range from 500–1000 mg per day.

Curcumin

An anti-inflammatory compound derived from turmeric. The standard dose is 500–1000 mg per day, often in formulations designed for enhanced absorption.

Natural Ways to Reduce Spring Fatigue

Spring fatigue is not merely a subjective feeling but a complex physiological adjustment of the body to seasonal changes. Most people will overcome it spontaneously within a few weeks, especially with regular physical activity, adequate sleep, and a balanced diet.

Supplementation can serve as temporary support, but it should always be targeted, time-limited, and adapted to individual needs.

In other words, the same principle that applies to most health concerns also applies to spring fatigue: the most effective “supplement” remains a healthy lifestyle, while dietary supplements may simply help the body adjust more easily to the new rhythm brought by longer, sunnier days.

Fasting, as a period of abstaining from most or nearly all food, has a long history in our society. Sometimes viewed as a punishment, and in other cases as a practice that strengthens a person spiritually or brings them closer to God, fasting remains a relevant topic today. Continuous or very frequent fasting, as well as strict restrictive diets (such as completely avoiding carbohydrates), often leave us feeling more tired, reduce focus, learning, and memory, and even when weight loss is initially successful, it is often followed by disappointment—the well-known yo-yo effect. The goal of intermittent fasting should be the opposite: after the first few (challenging) days of adjustment, appetite often decreases, strong cravings (like chocolate at 11 p.m.) become easier to control, and benefits such as better sleep regulation and increased daily energy begin to appear.

One of the most popular approaches is the 16:8 method, which both students and working adults can usually fit into their daily routines (unless you study at night—trying to focus and memorize while hungry is nearly impossible). Many people following the 16:8 method skip breakfast and eat between 12:00 and 8:00 p.m. This raises an important question: how unhealthy is skipping breakfast, and does it really have negative effects on the body—or is it largely a myth?

Skipping breakfast often causes the same level of concern in our grandmothers as sitting on a cold surface or sleeping in a draft. Not so long ago, the morning meal was essential fuel for a full day of physical work, with wake-up times between 4 and 5 a.m. (and deep sleep already by 10 p.m.). But does our modern lifestyle truly require the same approach?

Research shows that frequent breakfast skipping is linked to an increased risk of type 2 diabetes. People who skip breakfast tend to have larger blood sugar spikes after lunch and dinner, leading to higher insulin release, gradual strain on the pancreas, and potentially insulin resistance or prediabetes—the step just before diabetes. Interestingly, in individuals with insulin resistance or early prediabetes and only mildly elevated morning glucose, regular meals, avoiding simple sugars (bakery foods, we know), and losing just 5–6 kg can significantly improve lab results and delay the need for medication.

This does not mean that intermittent fasting has no benefits—only that it needs to be planned carefully. Instead of skipping breakfast entirely, the eating window can be shifted to include a later breakfast and an earlier dinner. The first meal after fasting should be nutrient-dense and low in glycemic index to prevent sharp glucose spikes. A 30-minute moderate-paced walk after the last meal is also recommended.

This combination of properly planned intermittent fasting and regular physical activity is one of the most effective ways to address insulin resistance. Poorly planned 16:8 fasting may actually worsen it—balance is key. For beginners and those with a genetic risk of diabetes, gentler approaches such as a 12:12 or 14:10 schedule are often a better choice.

Another popular form of fasting worldwide is the 5:2 method, where we eat normally for five days a week and restrict calorie intake on two days. Its appeal lies in easier adaptation, simpler meal planning, and avoiding daily restriction. This approach has been popularized by several well-known authors. However, it is important to note that on the two fasting days, calorie intake is often reduced to very low levels—sometimes below 600 kcal per day—which can be both difficult and potentially unsafe for higher-risk groups. As with other methods, careful meal timing is essential, and sudden intake of high–glycemic index foods after prolonged fasting should be avoided.

Even stricter approaches include the eat-stop-eat method, where one or two days per week involve a full 24-hour fast, and the OMAD method (one meal a day), where fasting lasts 23 hours with a single main meal consumed within one hour. These stricter regimens carry higher risks and are not sustainable long term. This raises the question of how beneficial they truly are, especially since they usually require a return to more balanced eating afterward—often accompanied by the reappearance of unwanted habits.

The point? Balance.
Intermittent fasting can, and should, be part of a healthy daily routine. Alternating between 12:12 and 16:8 schedules, planning meals carefully, avoiding high–glycemic index foods after fasting (for example—a burger in a bun!), and choosing an eating window that includes breakfast (even a later one) are a solid starting point. Early on, keeping a simple food diary—recording when and what you eat—can be very helpful. Reviewing a week or so of meals often makes it clear what needs adjusting and how balanced your first post-fast meals are.

So, when is the best time to fast?
In healthy individuals without a higher risk of diabetes, there appears to be little difference between eating windows such as 8 a.m.–4 p.m. or 12 p.m.–8 p.m. However, regularly skipping breakfast or eating heavy meals after fasting may, over time, increase blood sugar spikes—even in healthy people—raising the risk of insulin resistance. With good meal planning, the preferred 8-hour window can be chosen based on daily routine. If the goal is weight loss and better sleep regulation, an earlier window that includes breakfast and an earlier dinner (for example 10 a.m.–6 p.m.) may be more suitable, along with adequate hydration and a calming herbal tea in the evening (without sweeteners or caffeine, such as linden, lemon balm, or mint). Hydration matters: water, herbal teas, electrolytes, and mineral water can all help, with carbonation adding a feeling of fullness. Gradual adaptation is key—hunger usually fades with time.

Looking at the bigger picture, our modern habits are far removed from early rising, large breakfasts, and physical labor until dusk—but our genes are not. Only a few generations separate us from that way of life, while evolution has not kept pace with rapid lifestyle changes. This helps explain why heavy, calorie-dense meals rich in processed fats and simple sugars—often eaten after long periods without food—pose such a challenge. Stricter fasting (16:8) can be useful occasionally, while milder approaches (12:12) are often better suited for long-term habits, as long as meals are planned to avoid sharp blood sugar spikes.