The warm sunbeams on your face, windows that can finally open again, long summer evenings – it affects you. Not just your mood, but literally your brain. Sunlight is much more than just “nice weather.” It has a direct influence on the chemistry in your brain.
Yet we often hear: "It's such beautiful weather, but I still feel tired and listless." How can that be? And how do you ensure you get the most out of those sunbeams? In this blog, you'll read about the connection between sunlight, your brain, and the role of nutrition and supplements.
Sunlight & your brain: serotonin and dopamine in action
When sunlight reaches your skin and eyes, a lot happens in your body. Under the influence of daylight, your brain produces more serotonin, the happiness hormone that improves your mood, provides peace of mind, and contributes to a good night's sleep. Dopamine, the motivation and reward hormone, also gets a boost.
That explains why we often feel more energetic and cheerful in spring and summer.
But there's more. Sunlight is also crucial for the production of vitamin D, a vitamin (or rather, a hormone) that supports all sorts of processes in your body, including your immune system, bones, and muscles.
Why you might still feel tired
Nevertheless, many people notice that despite more sunlight, they don't automatically feel better. Why is that?
- You still spend a lot of time indoors (at home or in the office)
- Your eyes get too little direct daylight (sunlight through windows doesn't count)
- You have a disrupted sleep-wake rhythm due to screen use or irregular sleep times
- You have nutritional deficiencies (such as magnesium or B vitamins)
- Your stress system is working overtime, which suppresses the production of feel-good substances
- Your body is additionally burdened by summer toxins such as pesticides on fruits and vegetables, or chemicals in sunscreens
In short: sunlight is a powerful tool, but it only works optimally when the rest of your system cooperates.
What can you do to support your brain?
In addition to getting daily daylight (preferably in the morning), you can also nourish your brain from within. Here are some tips that truly make a difference:
1. Ensure sufficient protein and fatty acids
Your brain consists largely of fat, and neurotransmitters (like serotonin) are made from amino acids. So, ensure sufficient protein (think fish, eggs, poultry) and healthy fats (such as avocado, olive oil, and fatty fish).
2. Supplement your diet where necessary
Supplements can support your brain in several ways:
- Magnesium is good for your mood and supports your nervous system. Moreover, it plays a role in your energy level and is necessary for the absorption of vitamin D3. In summer, when you get a lot of sunlight, you automatically consume more magnesium.
- Omega-3 fatty acids (DHA) contribute to good brain function.
- B vitamins (such as B6 and B12) support your energy metabolism and help reduce fatigue.
Also read: Sun, sweating, and magnesium: what you need to know
3. Exercise and go outside
A 20-minute morning walk, without sunglasses, works wonders for your mood and energy level. Exercise stimulates the release of dopamine, just like sunlight.
4. Eat Brain Food
Your brain needs specific nutrients to function optimally. We also call this "Brain Food." Think of fruits and vegetables for fiber, vitamins, and minerals, which are essential for a healthy brain. Fatty fish, like salmon, provides omega-3 fatty acids that contribute to healthy brain development. Berries, such as blueberries and goji berries, are packed with antioxidants that fight harmful free radicals and slow down cell aging. Eggs contain choline, which is good for your memory and brain functions. By regularly including these foods in your diet, you support your cognitive functions and overall mental well-being.
Summary
Sunlight is like natural therapy for your brain. It helps you sleep better, feel happier, and experience more focus. But this only works if the rest of your lifestyle also cooperates. Give your brain what it needs — from the inside and out — and you'll notice that your energy and mood naturally move with the season.
