If you feel like you have darker undereye circles during the cold months, as compared to the warm months, you’re not alone. The lack of sunlight during the fall and winter can disrupt your circadian rhythm – your normal physical and mental behaviors that follow a 24-hour cycle. When this rhythm is disrupted, it may affect your energy and sleep patterns. Then, when sleep is disrupted, and energy is lacking, not only do you feel unwell, but the dreaded dark under-eye circles may make an appearance. While getting more zzz’s is obviously the most helpful solution, it’s often easier said than done. Getting all the rest we need (6-8 hours/night for adults) to feel (and look!) refreshed is a feat of strength on its own. Thankfully, there are some nutrients that may not only help you sleep better but may also help you look less tired.
Magnesium – Research shows that eating foods high in magnesium (such as kelp, wheat bran, and almonds) or taking a nutritional supplement may improve sleep quality and sleep time, mainly due to its ability to relax the muscles.
Vitamin D – Recent research points to a link between a vitamin D deficiency and low energy and depression. Making sure you have adequate vitamin D levels (either with sunshine, fortified foods such as dairy products, or nutritional supplements) can help to keep your mood and energy levels up.
Iron – Along with increased fatigue and a lack of energy, an iron deficiency may cause pale skin and dark under eye circles. If your laboratory results show you are deficient, an increase in iron-rich foods such as lean beef, legumes, and pumpkin seeds, and/or a nutritional supplement may be recommended.
Vitamin C– Known for its ability to support collagen, vitamin C may be beneficial in helping to avoid dark under eye circles. Research shows that vitamin C may improve skin radiance overall by protecting against oxidative damage and thereby may help to reduce imperfections and support skin firmness. Vitamin C can be found in foods such as citrus fruits, tomatoes and broccoli, and can also be taken as a nutritional supplement.
For more tips on staying healthy during the winter months, check out last week’s post on Winter Health Tips!
References:
(1) Abbasi et al (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research of Medical Sciences, 17(12): 1161-9.
(2) Always Tired? 7 Hidden causes for your fatigue. (2017, July 13). Retrived from https://health.clevelandclinic.org/always-tired-7-hidden-causes-for-your-fatigue/
(3) Boomsma, D. (2008). The magic of magnesium. International Journal of Pharmaceutical Compounding. 12(4): 306-9.
(4) Dumoulin, M. et al (2016). Clinical effects of an oral supplement rich in antioxidants on skin radiance in women. Clinical, Cosmetic and Investigational Dermatology, 9, 315-324.
(5) Iron-deficiency anemia (no date). Retrieved from https://www.nhlbi.nih.gov/health-topics/iron-deficiency-anemia.
(6) Olson, E. (2016, April 6). How many hours of sleep are enough for good health? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
(7) Oshima, H et al (2009). Effects of vitamin C on dark circles of the lower eye lids: quantitative evaluation using image analysis and echogram. (2009). Skin Research and Technology, 15 (2), 214-7.
(8) Spedding, Simon. (2014). Vitamin D and depression: A systematic review and meta-analysis comparing studies with and without biological flaws. Nutrients 6 (4): 1501-1518.
(9) Wartian Smith, P. (2008). What you must know about vitamins, minerals, herbs & more. Garden City Park, NY: Square One Publishers.