Spring Equinox: How to Overcome Fatigue with Natural Supplements

April and May can paradoxically be a difficult time for many Poles. The sun is shining, nature is blooming, yet you feel sluggish, sleepy, and low on energy. This is the spring equinox – not a myth, but a physiological reality resulting from the overlap of several factors: the lowest level of vitamin D after a long winter, depleted magnesium and iron stores, and the adjustment of the biological clock after the switch to daylight saving time. The good news: a few well-chosen supplements can significantly shorten this challenging period. This article explains the mechanisms and provides a specific protocol.

KEY INFORMATION
• Vitamin D3 levels are lowest in spring – in Poland, the skin does not synthesize D3 from November to March. A deficiency of D3 (below 30 ng/ml) affects over 90% of Poles after winter and directly correlates with fatigue, sleepiness, and a lower mood.
• Ashwagandha KSM-66 600 mg/d significantly reduced fatigue and improved energy in the study by Lopresti et al. (Journal of the American Nutraceutical Association, 2019).
• Magnesium is involved in ATP production – a deficiency (common in about 60–70% of Poles) leads to chronic fatigue and sleep problems.
• Test ferritin, not just morphology – iron deficiency with normal hemoglobin is a common, overlooked cause of spring fatigue in women.

What Happens to the Body in Spring – The Physiology of the Equinox

Winter is a state of low activity for the human body: shorter days limit vitamin D synthesis, lower temperatures reduce physical activity and affect basal metabolism, and the diet is often poorer in fresh vegetables and fruits. For 3–4 months, winter systematically depletes certain resources. Spring brings a sudden change: longer days increase the secretion of serotonin and cortisol, the switch to daylight saving time disrupts the circadian rhythm (loss of an hour of sleep), and external demands increase (work, activity).

Result: the body needs to "shift gears" from winter to summer, and it has to do this with depleted stores of trace elements. Typical symptoms of spring fatigue: fatigue, excessive daytime sleepiness, mood swings, irritability, difficulty concentrating, weakened immune system (spring colds), and muscle pain. Most of these symptoms can be alleviated by supplementing specific deficiencies.

Our observations: Spring fatigue is often seen in Poland as an inevitable part of the calendar. Meanwhile, for many people, it is enough to test for 25-OH-D3, ferritin, and a complete blood count – and it turns out that "fatigue" is simply a deficiency of vitamin D at levels of 8–12 ng/ml combined with ferritin of 20 µg/l. Specific deficiencies require specific supplements, not general "multivitamins."

1. Vitamin D3 – Priority No. 1 in Spring

Vitamin D3 is synthesized in the skin under the influence of UVB radiation (290–315 nm). In Poland, between October and March, the angle of sunlight does not allow for D3 synthesis in the skin – throughout winter, you do not produce a single unit of D3. At the same time, the body continuously uses vitamin D (immune regulation, calcium metabolism, muscle and brain functions). The result: in spring, levels of 25-OH-D3 are usually the lowest of the year.

Vitamin D deficiency correlates with fatigue, lower mood (D3 regulates serotonin receptor expression), weakened immunity, and poorer muscle function. The study by Zhu et al. (Journal of Clinical Endocrinology, 2016) showed that replenishing D3 deficiency significantly improved subjective energy levels and reduced fatigue. Dosage in spring: 2000–4000 IU/d for at least 4–8 weeks. Higher doses (5000–10,000 IU/d) should only be used after testing and under the supervision of 25-OH-D3. Always with K2 MK-7 100–200 µg and a fatty meal.

2. B-Complex – Energy Metabolism and Mood

B vitamins are cofactors in hundreds of metabolic reactions, particularly in the respiratory chain and the Krebs cycle. B1 (thiamine) – a cofactor for pyruvate dehydrogenase, the entry gate to the Krebs cycle. B2 (riboflavin) – FAD and FMN in the respiratory chain. B3 (niacin) – NAD+ and NADH. B5 (pantothenic acid) – synthesis of coenzyme A. Deficiencies in B1, B2, B3, B5 directly limit ATP production and cause fatigue.

Especially important in spring: B12 and B9 (folic acid). B12 is involved in red blood cell production and nerve myelination – deficiency causes megaloblastic anemia and neuropathy. B6 regulates serotonin and dopamine synthesis from tryptophan and tyrosine – its deficiency correlates with depression and irritability. B-complex as a supplement: choose active forms – methylcobalamin (B12), methyltetrahydrofolate (B9), pyridoxal-5-phosphate (B6). These forms do not require enzymatic conversion and are effective even in individuals with MTHFR mutation (about 10–15% of the population).

3. Magnesium – Energy, Muscles, and Sleep

Magnesium is a cofactor for the enzyme ATP synthase – without magnesium, ATP cannot be produced. It is also essential in over 300 other enzymatic reactions, from DNA synthesis to calcium channel regulation. Approximately 60–70% of Poles do not consume the recommended amount of magnesium (daily requirement: 310–420 mg). Intense physical activity, stress, and caffeine increase magnesium loss through the kidneys and sweat.

During the spring equinox, magnesium is particularly important: it supports sleep quality (as sleep is disrupted in spring by longer days and the clock change), reduces muscle fatigue (for those returning to activity after winter), and stabilizes mood (by modulating GABA). Magnesium glycinate or citrate 200–400 mg/d – in the evening for sleep issues, in the morning for predominant muscle fatigue. Effects after 2–4 weeks of regular use.

4. Ashwagandha and Ginseng – Adaptogens for Spring Energy

When spring fatigue is associated with chronic stress or adaptive burnout of the HPA axis (hypothalamus-pituitary-adrenal), minerals and vitamins alone may not be enough. Adaptogens – plants that normalize the stress response – can be a key supplement.

Ashwagandha KSM-66 (600 mg/d) is the best-documented adaptogen for fatigue. Lopresti et al. (Medicine, 2019) in a randomized study of 60 adults showed that KSM-66 significantly improved energy, reduced fatigue, and lowered cortisol compared to placebo over 8 weeks. Ashwagandha works best when stress is the backdrop for fatigue – it normalizes the HPA axis, reduces cortisol, and regulates DHEA secretion. Dosage: 300–600 mg of KSM-66 extract in the morning or evening. Effects after 4–8 weeks.

Asian ginseng (Panax ginseng, 200–400 mg/d of standardized extract (4–7% ginsenosides) improves physical and mental energy by modulating the HPA axis, stimulating nitric oxide (NO) synthesis in blood vessels, and enhancing mitochondrial function. Ginseng is particularly effective for physical fatigue and the spring "kickstart" after a winter of low activity. Be cautious with anticoagulants and diabetes (it may lower blood sugar).

5. Omega-3 and iron – complementary support

Omega-3 EPA and DHA influence the fluidity of neuronal membranes and neurotransmitter synthesis. Low levels of DHA correlate with poorer mood and seasonal depression – a phenomenon close to the spring equinox. 1–2 g of EPA+DHA/d is the minimum supplemental dose. Improvement in mood and concentration after 4–8 weeks.

Iron – only if you have documented deficiency. Fatigue with ferritin below 30–50 µg/l in women is one of the most common and easily correctable causes of chronic spring exhaustion. Check ferritin (not just morphology!) before supplementation. Form: amino acid chelate or iron malate – better tolerated than iron sulfate, lower risk of constipation. 14–18 mg/d of elemental iron with vitamin C and away from coffee.

Supplementation protocol for the spring equinox

Foundation (daily from March): vitamin D3 2000–4000 IU + K2 MK-7 100 µg with a fatty meal. Magnesium glycinate or citrate 200–400 mg in the evening. B-complex active forms in the morning with a meal.

Optional for specific symptoms: ashwagandha KSM-66 300–600 mg/d (for stress-related fatigue, poor sleep, irritability) – in the morning or evening. Asian ginseng 200–400 mg/d (for physical fatigue, spring "kickstart") – in the morning. Omega-3 1–2 g EPA+DHA/d (for mood swings, seasonal depression) – with a meal. Iron (only after testing ferritin below 40 µg/l) – 14–18 mg/d chelated with vitamin C.

Spring tests (February-March): 25-OH-D3 (vitamin D), ferritin, morphology with smear, CRP, possibly B12 for vegetarians and those over 60. Test results should guide supplementation, not marketing slogans.

You can read more about autumn supplements (building reserves before winter) in the article supplements for autumn and immunity.

Circadian rhythm and the spring equinox – chronobiology of fatigue

The switch to daylight saving time on the last Sunday of March is one of the most striking chronobiological disruptions on a population scale. Moving the clock forward by one hour not only "steals" an hour of sleep – it shifts the entire circadian rhythm of cortisol, melatonin, and body temperature by an hour. For individuals with an evening chronotype (night owls), the effect is particularly severe, as getting up earlier exacerbates chronic sleep deprivation.

How to accelerate circadian rhythm adaptation in spring? Exposure to natural sunlight in the morning (7:00–9:00) is the most effective chronobiological intervention – it resets the suprachiasmatic nucleus (SCN). Even 20–30 minutes of walking in the morning without sunglasses speeds up circadian rhythm adaptation. Avoid screens (blue light) after 21:00 – they inhibit melatonin secretion. Melatonin 0.5–1 mg 30 minutes before planned sleep for the first 2 weeks after the time change can accelerate adaptation.

When does the spring equinox require a doctor's visit?

Most cases of "spring fatigue" are due to deficiencies in trace elements and disruptions in the circadian rhythm, which can be managed with well-chosen supplements. However, some symptoms require medical diagnostics, as they may indicate more serious conditions. Fatigue that does not improve after 4–6 weeks of vitamin D and magnesium supplementation, especially when accompanied by shortness of breath, palpitations, or chest pain – rule out hypothyroidism, anemia, and heart disease.

Seasonal depression (SAD – Seasonal Affective Disorder) may worsen in spring with the time change or may be confused with the equinox. Symptoms: low mood lasting more than 2 weeks, lack of joy, anhedonia, changes in appetite and sleep. This requires psychiatric consultation – omega-3 supplements, vitamin D, and ashwagandha may support treatment, but will not replace therapy and/or pharmacological treatment. Chronic fatigue with muscle and joint pain, cognitive problems, and sleep disturbances may indicate fibromyalgia or chronic fatigue syndrome (ME/CFS) – conditions requiring specialized diagnosis.

Frequently Asked Questions

Why do we feel tired in spring?

Overlap: cumulative vitamin D deficiency after winter, depletion of magnesium, B12, and iron stores, disruption of the circadian rhythm due to the switch to daylight saving time, sudden lengthening of the day affecting melatonin secretion. The body needs to "shift gears" with depleted stores of trace elements.

Which supplement is the most important during the spring equinox?

Vitamin D3 – its level is lowest in spring after winter without skin synthesis. D3 deficiency directly correlates with fatigue and poorer mood. Test 25-OH-D3 and if below 30 ng/ml, implement 2000–4000 IU/d. Effects after 2–4 weeks.

Does ashwagandha help with spring fatigue?

Yes, especially when fatigue is associated with stress and elevated cortisol. Lopresti et al. (2019) demonstrated a significant reduction in fatigue and improvement in energy with KSM-66 600 mg/d for 8 weeks. Effects after 4–8 weeks of regular use.

Does magnesium help with spring fatigue?

Yes – magnesium is a cofactor for ATP synthase and deficiency (about 60–70% of Poles) leads to chronic fatigue. Magnesium glycinate or citrate 200–400 mg/d. In the evening for sleep issues, in the morning for dominant muscle fatigue. Effects after 2–4 weeks.

Does ginseng work for energy in spring?

Asian ginseng (200–400 mg/d of standardized extract) improves physical energy and concentration through its adaptogenic properties and enhances mitochondrial function. Particularly effective for the spring "kickstart" physically. Be cautious with anticoagulants and diabetes.

What is the B-complex vitamin and when is it worth taking in spring?

B-complex consists of eight vitamins essential for energy metabolism. In spring, particularly important are: B12 (energy, nerves), B6 (serotonin, dopamine), and folic acid (B9). Choose active forms – methylcobalamin, P-5-P, methylfolate – which are also effective for MTHFR mutation.

Can iron be the cause of spring fatigue?

In menstruating women, a deficiency of ferritin (below 30–50 µg/l) is one of the most common causes of chronic fatigue. Check your ferritin levels (not just Hb) before supplementation – excess iron is toxic. Amino acid chelate or iron malate are better tolerated than sulfate.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04