I'm a doctor - everyone should be taking this one important vitamin each morning

As the days grow shorter and the cold weather sets in, it’s not just your wardrobe that needs adjusting – your mood might also be feeling the effects of winter.

With searches for "winter blues" seeing an 84% increase and TikTok videos on the topic rising by 136% in the last three months, it's clear that many are feeling the seasonal slump. If you're feeling a little less "glowy" and more "meh" than "yeah" you may not be alone.

To help beat the winter woes, Cult Beauty spoke with Dr Deborah Lee, from Dr. Fox Online Pharmacy, who shared expert tips on how to give your body, mind, and skin the care they need to fight the seasonal blues. One of her most important pieces of advice could be incredibly effective while being easy and affordable too.

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One of her key recommendations is to take vitamin D supplements every day to help combat the winter blues.

Dr Lee suggests incorporating this vital supplement into your morning routine, with a recommended daily dose of at least 400 IU.

Vitamin D, which is naturally produced by our bodies when exposed to sunlight, becomes harder to obtain in the winter months when days are shorter and sunlight is scarce.

Dr Lee explained: "Recent studies show that 20% of the UK population had vitamin D deficiency and 60% had levels below recommended."

Vitamin D is essential for bone health, energy, mood, and immune support, so it’s important to ensure you're getting enough.

As the cold weather settles in, taking small steps like boosting your vitamin D intake can help lift your mood and keep you feeling energised throughout the winter months.

Another way to help boost your mood and naturally increase your vitamin D levels is by getting out in the fresh winter air.

Here in the UK it is impossible for people to make enough vitamin D from sunlight between October and early March, there are still many benefits to getting outside for a bit.

The expert added: “Going out in nature is good for mental health. As you exercise, this raises levels of brain endorphins – substances that give you a natural mood boost. Plus, exercise increases levels of brain-derived neurotrophic factor (BNF) which is needed for brain growth and development."

The health expert also explained that walking is a good thing, even when the weather is anything but. She added: "Even walking in the rain has health benefits, as you inhale a substance called geosmin which is created when the rain falls onto the soil. This has been shown to stimulate your immune system too.”

Other top tips to help keep your feeling warm and cosy on the inside, include:

Keeping skin hydrated

Winter's dry air can lead to cracked skin and worsen issues like eczema. “Use a heavier cream-based moisturiser twice a day to lock in hydration,” said Dr. Lee, and ensure at least SPF30 is included in your day cream and lip balm.

Consider light therapy

Red light therapy via LED masks boosts serotonin, enhancing both skin health and mood. Dr. Lee recommends this relaxing practice to lift spirits in the darker months.

Incorporate aromatherapy into your routine

“Aromatherapy stimulates the brain's mood-regulating limbic system,” says Dr Lee, suggesting diffusers or essential oils like citrus and peppermint to increase focus, energy, and calm.

Get more sleep

To prevent winter sleep disruptions, Dr Lee advises using soothing oils like lavender and switching to silk pillowcases to reduce friction on skin and hair.

Switch up your body care regime

In addition to keeping your complexion hydrated, it’s important to adjust your body care routine to protect, hydrate, and nourish your skin too.