On a dark November afternoon, the library is filled with students wrapped in hoodies and scarves, clutching oversized coffees like survival tools. The nutrition for students in cold seasons is often overlooked. Energy drinks line the tables during group study sessions. Meanwhile, supermarket meal-deals sit half-eaten beside laptops.
As deadlines pile up and daylight becomes rare, it’s easy to rely on caffeine and convenience foods just to stay awake. But although hot coffee gives a momentary lift, what your body actually needs in the cold months is something very different. It needs the nutrients. A lot of them as well.
As it gets colder, it is not only the weather that is changing, but the way our body functions too. Hormones fluctuate, nutrient levels drop, and appetite changes. Mood can dip sharply. Research across health organisations and nutrition studies shows that students’ bodies send very clear signals in winter. Yet, caffeine often drowns them out.
The science of seasonal cravings
As daylight decreases, vitamin D levels naturally fall, which affects serotonin and dopamine. These are the neurotransmitters responsible for motivation, concentration, and mood. According to a peer-reviewed study published via ScienceDirect, shorter winter days are linked to measurable changes in appetite-regulating hormones. This increases cravings for carbohydrates and warm, calorie-dense foods.
A similar pattern appears in local wellbeing data. The NHS Borders “Eat Well in Winter” report (2022) highlights that fatigue, low mood, and disrupted eating habits rise significantly among young adults from November to February. Students reported leaning more on quick, processed foods and stimulants during this period. This often occurs without realizing that seasonal hormonal changes were influencing their cravings.
Nutrition practitioners also observe behavioural shifts. A winter nutrition guide from Teladoc Health explains that colder temperatures increase the body’s need for thermal comfort. Warm, carb-heavy meals feel more satisfying because they help regulate body temperature while giving a psychological sense of safety.
In short: your cravings in winter aren’t a lack of willpower and lazyness. They’re your body’s way of saying “I need a little extra help to stay tuned in the cold season”.
Why coffee and energy drinks backfire
Caffeine isn’t the enemy, but over-relying on it creates more problems than it solves.
According to the NHS Borders winter wellbeing report, students in winter often drink more caffeine while eating fewer regular meals. This combination worsens tiredness in the long run.
Why?
- Coffee stimulates the nervous system without providing actual energy.
- It masks hunger, leading to skipped meals and fewer nutrients.
- Excess caffeine disrupts sleep, which is already impaired from increased winter melatonin.
- Energy drinks spike cortisol levels, your stress hormone, which are already higher during exam season.
In their article “Energy Drinks and Food Bars: Power or Hype?”, The Nemours Foundation warns that relying on high-caffeine, high-sugar drinks can lead to crashes, worsened anxiety, and dehydration. All of these make revision and focus harder.
Energy drinks with their mix of high caffeine, added sugars, and stimulant additives cause more harm than help. Karen Ansel explains on EatingWell that many contain enough caffeine to raise heart rate and blood pressure, while the sugar content triggers energy spikes followed by hard crashes. Combined with ingredients like guarana or taurinem, the effects of which are still uncertain, energy drinks can worsen fatigue, disrupt sleep, and increase stress on the body rather than fuel it.
A cheap coffee might feel like comfort, but it’s not fuel. An energy drink might give you a boost, but the crush afterward will hit you harder. Most importantly, neither of them would provide you with the essential nutrients that our body is yearning for especially in the colder seasons.
Nutrients we need more of in cold seasons and the ways to get them
Several sources agree that nutrient needs rise in late autumn and all throughout the winter. Particularly, those affecting mood, concentration, and immunity.
Vitamin D – as the exposion to sun lowers, it is difficult to maintain the level of this vital vitamin. It is crucial for our immunity, bones, and overall ability of body to absorb nutrients.
Teladoc Health UK emphasizes its importance, recommending foods like oily fish, mushrooms, fortified cereals, and eggs. In some cases, even supplements are recommended from October to March.
Omega-3 Fatty Acids – backed by both Teladoc Health UK and Stamford Health, omega-3 supports brain function and mood regulation. Found in salmon, walnuts, sardines, chia, and flaxseeds. In addition it supports our immune system and heart.
Iron & B Vitamins – The NHS report highlights that iron deficiency is a common cause of winter fatigue. You can get it by eating meats such as beef or lamb, eating seafoods and various seeds and nuts. B12 supports cognitive performance and energy metabolism. Any dairy ( and some plant-based) products contain an abundance of it, it is possible as well to obtain a supplement.
Whole grains & complex carbohydrates
The ScienceDirect study found that slow-release carbs stabilize mood and energy more effectively than sugary snacks. These include oats, brown rice, lentils, and beans.
Seasonal fruits and vegetables
Stamford Health recommends winter greens like kale, cabbage, and Brussels sprouts. Also, immune-supporting citrus fruits, root vegetables, and squash for warmth and fiber.
Eating with the seasons matters.
Victoria Taylor, a registered dietitian at the British Heart Foundation, offers important insight on why we crave comfort foods in winter and how to do it healthily:
“Cravings for comfort foods in winter often come from how these foods make us feel, rather than a physical need.”
In the article she explains that lower mood, seasonal advertising of rich foods, and emotional snacking (like staying in and watching TV) all influence what we reach for.
Eat with the seasons
The herbal and tea brand Twinings’ Eat With the Seasons – Winter guide, emphasises the benefits of eating foods naturally available in colder months:
- root vegetables
- leafy greens
- potatoes
- squash
- warming spices (ginger, turmeric, cinnamon, cardamom)
Their advice aligns with the NHS Borders message: seasonal eating is nutrient-dense, cost-effective, and flavorsome. It is ideal for students on a budget. Twinings also suggests swapping sugary lattes for herbal teas (apple-cinnamon, ginger, or cardamom) as warming hydration that doesn’t cause energy crashes.
Comfort with purpose: simple warm meals for winter
To sum up all that the sources described above recommend – here is a few of nourishing student-friendly meals that warm the body and support concentration:
Root vegetable & lentil stew
Inspired by Stamford Health and CCEFM, this combines seasonal carrots, parsnips, potatoes, and lentils for steady energy and comfort.
Sweet potato & chickpea curry
Rich in fiber, vitamin A, and warming spices recommended by Twinings.
Cinnamon oats with nuts & seeds
Suggested by several winter nutrition guides, perfect for stable blood sugar and morning focus.
Warm kale & bean bowl
Backed by Stamford Health and Teladoc, combining iron-rich greens and protein for long-lasting energy.
Ginger or cinnamon herbal tea
A Twinings recommendation that provides hydration, warmth, and reduced reliance on caffeine.
You don’t need expensive ingredients – seasonal produce, frozen vegetables, and store-brand beans fit every budget.
Conclusion: from ‘survival fuel’ to nourishing warmth
You don’t need to give up coffee, just do not expect it to replace a good warming meal. Across research from NHS Borders, ScienceDirect, Teladoc, Stamford Health, Twinings, and CCEFM, one message repeats:
Your body isn’t asking you for more caffeine.
It’s asking you for warmth, nutrients, and steadier energy.
By choosing warm, balanced meals, seasonal produce, and intentional hydration, you can shift from simply surviving the winter term. Instead, genuinely support your mood, focus, and wellbeing.
