An independent digital magazine produced in Melbourne, Australia.
Follow Us on Our Socials!
.png){kind=icon}
.png)
.png)
.svg){kind=icon}
It’s no secret that winter can take a toll on our mood. Grey skies, early sunsets, and the everyday hustle can leave many of us feeling flat, fatigued, or even a little anxious. As a clinical nutritionist, I see this all the time in practice—and the good news is, there’s a lot we can do with food and lifestyle to naturally support emotional well-being.
Certain nutrients are absolutely essential for supporting the nervous system and keeping those feel-good neurotransmitters—like serotonin and dopamine—functioning optimally.
Here are a few of the key ones I recommend focusing on:
Often called nature’s relaxant, magnesium is involved in over 300 enzymatic reactions in the body, many of which are tied to stress and mood regulation. It supports the nervous system and may help ease anxiety, irritability, and sleep disturbances.
Found in wild-caught fish like salmon and sardines, omega-3s are anti-inflammatory and essential for brain health. They’ve been linked to reduced symptoms of depression and improved cognitive clarity.
Vitamins B6, B9 (folate), and B12 are critical for mood regulation, energy production, and brain function. They’re also key players in the synthesis of serotonin and dopamine.
The Gut–Brain Axis
One area I always educate my clients on is the gut–brain connection. The health of our gut microbiome can directly influence our mood, clarity, and stress resilience. In fact, around 90% of serotonin is produced in the gut. Supporting your gut with fibre-rich foods, fermented staples like sauerkraut or kefir, and limiting processed foods can make a significant difference to mental well-being.
• Wild-Caught Fish
A powerful source of omega-3s—aim for 2 to 3 serves each week.
• Hearty Root Vegetables
Sweet potatoes, carrots, beetroot—these grounding foods are rich in fibre and support digestion and blood sugar balance.
• Fermented Foods
A spoonful of sauerkraut, kimchi, or kefir can nurture a healthy gut.
• Grass-Fed Beef Liver
Often called nature’s multivitamin, beef liver is packed with vitamin B12, iron, zinc, and vitamin A—all vital for brain health and dopamine support.
Not a fan of cooking liver? I personally take Cell Squared’s Organic Beef Liver capsules—a simple, prep-free way to reap the benefits.
• Activated Almonds
Soaked and dried for easier digestion, they’re rich in magnesium and healthy fats.
• Herbal Teas
Chamomile, lemon balm, or tulsi tea can be calming, especially as part of a bedtime ritual.
• Morning sunshine – Just a few minutes of natural light first thing helps regulate your circadian rhythm.
• Movement – Even 10 minutes of stretching or walking can positively shift your mood.
• Digital breaks – Reducing screen time in the evening supports better sleep and clearer thinking.
• Magnesium oil – A relaxing nighttime ritual to unwind and support restorative sleep.
Winter can feel long, but with the right nutritional foundation and mindful daily rituals, you can feel emotionally balanced, clear-headed, and resilient. Your mood matters—and it’s absolutely worth nurturing with food, nature, and a little help from wholefood-based supplements.
By Emma Claire, Clinical Nutritionist (BHSc) & Cell Squared’s Nutrition Expert
Emma Claire is a degree-qualified Clinical Nutritionist (BHSc) and the in-house Nutrition Expert at Cell Squared, where she champions a holistic approach to well-being grounded in ancestral nutrition. With a deep passion for restoring health naturally, Emma educates and empowers others through evidence-based insights and real-world rituals that support vitality and balance.
At Casper Magazine, we love having experts like Emma contribute to our wellness features. Her grounded, science-backed perspective brings clarity and depth to everyday health conversations—especially when it comes to navigating the seasonal shifts that affect mind and body. With a talent for making nutrition feel both intuitive and empowering, Emma is the kind of voice we trust to guide our readers through winter and beyond.
Follow @cellsquared for more elevated insights, ancestral wisdom, and wholefood tips to nourish your everyday.
As the holiday lights twinkle, Casper Magazine invites you to sparkle with a twist. Your impeccable taste and loyalty have been the pièce de résistance in our journey of showcasing the crème de la crème of conscious living and avant-garde design.
This season, why settle for the same old carols and clichés? Let’s waltz into a world where sustainability meets style, and innovation dances with daring. Our curated selection of stories and brands is the perfect accessory to your discerning palette.
Consider this an exclusive invitation: Join our subscriber list for content that's as bold and cheeky as you are. We're redefining mindful living with a wink and a nod to what truly inspires.
So, pop the champagne and raise a toast to a holiday season filled with more than just good cheer. Here’s to a new year of turning heads and challenging norms, together.
The Casper Magazine Team ❤️
