The days are getting longer, the temperature is rising, nature is reawakening, yet you feel more tired than ever. You wake up feeling like you haven't slept enough, struggle to concentrate during the day, and by late afternoon, all you want to do is lie on the sofa.
If this sounds familiar, know that it's not laziness and you're not alone: it's called seasonal asthenia, and it's a completely physiological response of the body to the environmental changes that accompany the transitions between seasons.
According to some estimates, up to two out of three people experience some form of tiredness during the spring-summer and autumn-winter transitions. The body, in fact, needs to rapidly readjust its biological clock, hormonal production, and energy metabolism.
Below, we will analyze the physiological causes behind seasonal fatigue, learn to distinguish a simple energy dip from situations that warrant medical consultation, and, most importantly, discover the most effective strategies to regain energy and vitality during transition periods.
Seasonal asthenia and chronic asthenia: how to distinguish them
First of all, it is useful to make a distinction that is often overlooked.
Seasonal asthenia is a transitory condition: it appears in the weeks straddling two seasons, generally lasts from two to four weeks, and resolves spontaneously once the body has adapted to the new rhythms. The feeling of exhaustion is real and can affect quality of life, but it tends to be proportionate, meaning it does not prevent daily activities from being carried out, even if everything requires an extra effort.
Chronic asthenia, on the other hand, is a deep and persistent tiredness that lasts for months, does not improve with rest, and is often accompanied by other symptoms such as widespread pain, sleep disturbances, or mood changes. In some cases, it can be a sign of an underlying condition and warrants a thorough medical investigation.
How do you know which of the two situations you are in?
Here are some elements to consider: if the tiredness appeared at the change of season, if it is accompanied by daytime sleepiness but not a total inability to carry out normal activities, and if you were well in the previous weeks, it is likely to be seasonal asthenia.
If the tiredness has lasted for more than a month, progressively worsens, or is associated with symptoms you have never experienced before, the advice is to talk to your doctor.
Tiredness and sleepiness: the physiological causes behind seasonal change
But why does the body react to the change of season with so much tiredness? There are multiple causes. Knowing these causes is the first step to addressing them consciously.
Let's look at them in detail.
Sunlight and melatonin: the role of photoperiod
The amount of natural light we are exposed to during the day — the so-called photoperiod — has a direct influence on the production of two hormones: melatonin, which regulates sleep, and serotonin, which modulates mood and feelings of well-being.
In spring, days lengthen rapidly: within a few weeks, daylight hours increase considerably. The brain must recalibrate itself, reducing melatonin production in the morning and then anticipating it in the evening. Until a new balance is reached, it is common to experience daytime sleepiness, difficulty falling asleep in the evening, and waking up still "immersed in fatigue."
In autumn, the opposite process occurs: light decreases, melatonin is produced earlier and in greater quantities, serotonin drops, and the result is exhaustion often accompanied by a lowering of mood.
The most critical months? March-April for the spring transition and October-November for the autumn one.
Circadian rhythm and thermoregulation: the biological clock under stress
The circadian rhythm is our internal clock, a cycle of approximately 24 hours that regulates sleep, wakefulness, body temperature, hormone secretion, and dozens of other processes. It synchronizes with sunlight, but also with external temperature, meal times, and social habits.
When the season changes, all synchronizers change at different times:
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light changes gradually;
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temperature fluctuates unpredictably (cold mornings and warm afternoons in spring, for example);
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the switch to daylight saving or standard time adds an additional jolt.
The body finds itself having to "rewrite" its biological clock, and during the weeks of readjustment, it consumes more energy than usual.
Those with irregular rhythms, shift workers, those who sleep little or at variable hours, and frequent travelers start at a disadvantage: their circadian clock is already under pressure, and the change of season adds an extra burden.
Immune defenses and seasonal transitions: an often underestimated link
There's an aspect many overlook when discussing seasonal fatigue: its connection to the immune system.
During seasonal changes, temperature fluctuations increase, the body is exposed to sudden shifts between heated environments and the outdoors, and the circulation of viruses and bacteria intensifies.
The immune system, to cope with increased stress, requires additional energy resources.
This creates a self-perpetuating cycle: the body uses energy to support its defenses, available energy for daily activities decreases, and the feeling of tiredness increases. In many cases, seasonal fatigue is also the result of mild or subclinical infections that the body tries to combat without obvious symptoms.
The most common symptoms of seasonal asthenia
Seasonal asthenia goes far beyond the simple feeling of "being tired." It's a nuanced picture, affecting both body and mind, and can vary from person to person in intensity and duration.
Learning to recognize its signals helps to deal with them more consciously.
Physically, the most frequent signs include:
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persistent tiredness upon waking (even after an apparently sufficient night's sleep);
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daytime sleepiness in the early afternoon,
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muscle heaviness;
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a generalized feeling of fatigue that manifests after activities usually sustainable without difficulty;
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recurrent headaches and increased sensitivity to cold or heat.
Mentally and emotionally, the signals can be just as impactful: difficulty concentrating, often described as "cognitive fog," slower reaction and processing times, irritability, decreased motivation, and, in some cases, a slight lowering of mood.
This is not depression, but a temporary drop that reflects the body's neurochemical adaptation phase.
B vitamins and vitamin C are among the micronutrients most involved in cognitive processes and mood regulation — which is why their adequate intake becomes relevant during these phases.
Who is most susceptible to seasonal asthenia and what are the risk factors
Not everyone experiences the change of season with the same intensity. Some people go through the transition almost without noticing, while others are significantly affected for weeks. The difference depends on a combination of individual factors, some modifiable and others not.
Among the non-modifiable factors, sex plays a significant role: adult women are, on average, more vulnerable to seasonal asthenia, due to the influence of hormonal fluctuations on the sleep-wake cycle and energy metabolism.
Age also affects: after 50, the body's ability to adapt to environmental changes decreases, and recovery times lengthen.
Among the modifiable factors, the most relevant are lifestyle and nutritional status.
Those who follow intense rhythms (between work, family, and commitments) arrive at the change of season with already reduced energy reserves. Those who follow restrictive, monotonous, or unbalanced diets risk accumulating micronutrient deficiencies (particularly B vitamins, vitamin C, and magnesium) that amplify the feeling of fatigue.
Sedentary lifestyles, insufficient quality sleep, and high levels of chronic stress are also among the amplifiers of seasonal fatigue.
Seasonal eating: what to eat to combat fatigue
Nutrition is the primary lever to act upon when it comes to fatigue from seasonal change. A varied diet, rich in nutrients, and tailored to the needs of the period can make a difference in how the body handles the transition.
Let's see what the best nutrients are and where to find them at the table.
B vitamins and vitamin C: the micronutrients for energy
B vitamins — B1 (thiamine), B2 (riboflavin), B6, B12, niacin, pantothenic acid, folic acid, and biotin — play a direct role in energy metabolism: they participate in the conversion of carbohydrates, fats, and proteins into usable energy by cells.
Even a slight deficiency can result in a drop in the body's energy output, leading to fatigue, reduced concentration, and, in more pronounced cases, mood alterations.
Vitamin C, in addition to its well-known antioxidant action, supports the normal function of the immune system and is involved in the synthesis of neurotransmitters such as dopamine and serotonin — molecules directly involved in the perception of energy and mental well-being.
At the table, B vitamins are found in whole grains, legumes, eggs, fish, lean meat, dairy products, and green leafy vegetables. Vitamin C is abundant in citrus fruits, kiwis, peppers, strawberries, and tomatoes.
Polyphenols and antioxidants: their protective role in a transition diet
Oxidative stress, i.e., an excess of free radicals compared to the body's antioxidant defenses, tends to increase during transition periods, when the body is engaged in adaptation on multiple fronts. Polyphenols, a family of bioactive compounds abundant in fruits and vegetables, play a protective role by counteracting the action of free radicals and supporting the body's well-being.
Among the richest sources of polyphenols are pomegranate, rich in punicalagin and ellagic acid, red fruits (blueberries, raspberries, currants), citrus fruits, green tea, and dark cocoa. Seasonal vegetables such as artichokes, radicchio, and purple cabbage also provide a significant amount of antioxidants.
Including at least 5 servings of seasonal fruits and vegetables in your daily diet is a simple yet effective strategy to protect the body during transition weeks.
Practical strategies to deal with seasonal asthenia
In addition to diet, certain daily habits can make a difference in how you cope with seasonal fatigue. It's not about overhauling your routine, but rather making small, targeted adjustments.
Gradually adapting the sleep-wake rhythm
Sleep is the primary ally against asthenia, but during seasonal changes, it's often the first to suffer. The most effective strategy is to work on graduality: instead of waiting for your biological clock to realign on its own (a process that can take weeks), you can advance or postpone it by 10-15 minutes each night, depending on the season.
It's also helpful to maintain regular wake-up and sleep times even on weekends. In the evening, reduce exposure to bright screens at least 60 minutes before going to sleep: the blue light emitted by devices inhibits melatonin production and delays falling asleep.
Exposure to natural light and regular physical activity
Exposure to natural light in the early morning hours is one of the most effective — and most underestimated — strategies for resetting the circadian clock.
Just 20-30 minutes outdoors within the first two hours of waking is enough to send a signal to the brain that it's daytime, promote cortisol production (the morning activation hormone), and suppress residual melatonin. Direct sunlight is not necessary: even a cloudy day transmits more light than any indoor environment.
Moderate physical activity, practiced regularly, works on multiple levels: it improves sleep quality, stimulates the production of endorphins and serotonin, accelerates energy metabolism, and counteracts muscle stiffness often associated with asthenia. Intense activity is not necessary: a brisk 30-minute walk a day, yoga, or light swimming are more than enough. The ideal is to practice it in the morning or early afternoon.
Hydration also deserves attention: even mild dehydration (1-2% of body weight) can amplify the feeling of fatigue and reduce cognitive performance. With the arrival of warmer weather and rising temperatures, the need for fluids increases.
When diet alone is not enough: the role of supplements for fatigue during seasonal changes
A varied and balanced diet remains the basis of any strategy to support the body during transition periods. In some situations, however, diet alone may not be sufficient.
We think of those who live intense lives — between work, family, and commitments — and struggle to pay proper attention to the quality of their meals. Or those who follow a vegetarian or vegan diet and may have a reduced intake of certain B vitamins. Or again, those going through a period of prolonged stress, who have recently recovered from an infection, or who simply start the change of season with already depleted reserves.
In situations like those just described, targeted dietary supplementation can act as a complementary support to the diet.
The key concept is "targeted": it's not about taking a little bit of everything, but about choosing a supplement that provides micronutrients capable of contributing to normal energy metabolism and normal immune system function, helping to reduce tiredness and fatigue.
A supplement that combines B vitamins, vitamin C, and plant-based antioxidants can therefore consistently meet the specific needs of the adaptation weeks.
Improve Energia by Esserre: B vitamins, vitamin C, and PunicaPLUS® pomegranate for seasonal transitions
Improve Energia is a food supplement based on PunicaPLUS® pomegranate extract, B vitamins, and vitamin C, formulated by Esserre for times when the body needs more complete nutritional support.
The ingredients of Improve Energia — pantothenic acid, folate, niacin, vitamins B2, B6, B12, and vitamin C — contribute to the reduction of tiredness and fatigue. At the same time, folate, vitamins B6, B12, and C support the normal function of the immune system — a useful aspect during periods of seasonal change, when the body's defenses are more challenged.
It is the combination that makes Improve Energia's formulation consistent with the needs of seasonal transition weeks, when the body needs support on both fronts.
PunicaPLUS®: the Mediterranean pomegranate extract with bioactive compounds
The ingredient that distinguishes Improve Energia within the Improve line is PunicaPLUS®, a dry extract obtained from the whole fruit of the Mediterranean pomegranate. PunicaPLUS® contains numerous bioactive compounds, including polyphenols, punicalagins, and ellagic acid and its derivatives: molecules to which scientific research attributes antioxidant properties.
PunicaPLUS® is an extract obtained from the fruit of the Mediterranean pomegranate, and comes from a production process that also utilizes waste from juice processing; a choice that combines ingredient quality and attention to sustainability. Studies conducted on Esserre's pomegranate extract have shown scientifically supported results in the reduction of the sensation of fatigue.
B vitamins and vitamin C: support for energy metabolism
Alongside PunicaPLUS® pomegranate, the ingredients of Improve Energia include a complete profile of water-soluble vitamins selected for their role in energy metabolism. Specifically:
Pantothenic acid, biotin, niacin, and vitamins B1, B2, B6, B12, and C:
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promote normal energy metabolism, i.e., the processes through which the body converts nutrients into available energy for cells;
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contribute to the reduction of tiredness and fatigue — a useful action when the body is engaged in seasonal adaptation;
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support the normal function of the immune system — an aspect not to be underestimated during periods when the body's defenses are more challenged.
Food supplements should not be understood as substitutes for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.
How to take Improve Energia during periods of seasonal asthenia
Improve Energia is available in single-dose sachets, to be dissolved in water. One sachet per day is the recommended usage, preferably in the morning or early part of the day.
The product is gluten-free and lactose-free, and is therefore also suitable for those with intolerances to these components. A bright yellow coloration of the urine may be observed: this is an effect of vitamin B2 (riboflavin) contained in the preparation and should not cause concern.
During periods of seasonal change — particularly between March-April and October-November — Improve Energia can be integrated into the daily routine as support for the normal micronutrient requirement, in combination with a varied diet and an active lifestyle.
Food supplements cannot replace drug therapy. It is recommended not to exceed the recommended daily dose and to consult your doctor or specialist in case of doubt.
Frequently Asked Questions (FAQ)
Below are the answers to the most common questions.
How long does seasonal asthenia last?
In most cases, seasonal asthenia lasts between two and four weeks. This is the time it takes for the body to readjust its circadian rhythm, hormone production, and metabolism to the new environmental rhythms. Some factors can prolong the adaptation phase: high stress levels, previous nutritional deficiencies, poor quality sleep, or the concomitance with seasonal illnesses. If fatigue persists beyond four to six weeks without improvement, it is advisable to consult your doctor to rule out other causes.
Does seasonal asthenia affect more in spring or autumn?
Both transitions can cause asthenia, but with different nuances. In spring, daytime sleepiness prevails, linked to the rapid increase in daylight hours and the need to reduce melatonin production — the body struggles to "awaken" to the rhythm of the new season. In autumn, the reduction of light and the drop in temperatures shift the picture towards exhaustion, low mood, and increased vulnerability to seasonal infections. In both cases, the adaptation strategies (diet, sleep, natural light, eventual supplementation) remain the same.
What vitamins to take for fatigue from seasonal change?
The vitamins most involved in combating seasonal fatigue are B vitamins (especially B1, B2, B6, B12, niacin, pantothenic acid, folate, and biotin) and vitamin C. The former directly participate in energy metabolism; the latter supports the body's defenses and intervenes in the synthesis of neurotransmitters linked to mood and vitality. The main food sources are whole grains, legumes, green leafy vegetables, citrus fruits, kiwi, and peppers. When diet cannot cover the increased needs typical of seasonal transitions, a specific supplement can support the normal intake of these nutrients.
Can seasonal asthenia also affect children?
Yes, children and adolescents can also experience tiredness and drops in concentration during seasonal changes, albeit in a milder form than adults. If the tiredness is persistent, accompanied by loss of appetite or significant drops in school performance, it is advisable to consult a pediatrician to evaluate any nutritional deficiencies or other underlying causes. Any supplement not specifically indicated for pediatric age should only be used on the advice of the attending physician.
