While the monsoon brings welcome relief from scorching summer temperatures, it often comes at the cost of low energy, sluggishness, and dips in mood.

Gloomy skies, high humidity, and limited exposure to sunlight can leave even the most motivated individuals feeling drained.

However, the right nutritional choices can help counteract these seasonal side effects. According to Dr Arush Sabharwal, Bariatric and Metabolic Surgeon at SCOD Clinic, the secret lies in replenishing the body with key nutrients. “With the right nutrients, you can feel your best self even on rainy days,” Dr Sabharwal told HT Lifestyle. “Hydration and targeted nutrition are the key.”

Here are five essential nutrients he recommends to help you stay upbeat, alert, and healthy through the monsoon:

1. Vitamin D – To counter low sunlight exposure

With grey skies and reduced sunshine, vitamin D deficiency is common during monsoons. This vital nutrient plays a crucial role in mood regulation, bone health, and immunity. Low levels are often linked with seasonal affective disorder and increased vulnerability to infections.

Best sources: Fortified milk and dairy products, mushrooms, egg yolks, and vitamin D supplements (as advised by your doctor).

2. Iron – To combat tiredness and weakness

Feeling tired or listless during monsoon could be due to low iron levels. Iron is critical for producing haemoglobin, which helps carry oxygen in the blood. A deficiency may result in fatigue, breathlessness, and poor concentration.

Best sources: Green leafy vegetables like spinach and amaranth, beetroot, pomegranate, raisins, jaggery, and legumes.

3. Magnesium – To manage stress and nerves

Humidity and gloomy weather can worsen stress, anxiety, and even insomnia. Magnesium supports the nervous system, helps regulate mood, and relaxes muscles.

Best sources: Nuts such as almonds and cashews, bananas, pumpkin seeds, dark chocolate, and whole grains.

4. Vitamin B Complex – For energy and brain function

The B vitamins (especially B1, B6, and B12) help convert food into energy and keep the brain functioning optimally. They’re essential for concentration, nerve health, and reducing fatigue.

Best sources: Eggs, milk and dairy, green leafy vegetables, legumes, whole grains, and fortified cereals.

5. Probiotics – For gut health and immunity

High humidity can disrupt digestion and increase susceptibility to gut infections. Probiotics support a healthy microbiome, enhance digestion, and boost immune defences.

Best sources: Curd, buttermilk, Greek yoghurt, and naturally fermented foods such as idli, dosa, and homemade pickles.

Hydration: The forgotten hero

Often overlooked, staying hydrated is especially important during the monsoon, when humidity can lead to fluid loss through sweat. Adequate hydration helps flush out toxins, supports digestion, and keeps you mentally alert.

Try: Water, coconut water, lemon water, or buttermilk. Avoid excessive caffeine and sugary drinks which can dehydrate the body.

While the rain may lower your spirits, your diet doesn’t have to. With small but intentional changes, you can power through the season with better immunity, sustained energy, and improved mental health.

(Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making significant changes to your diet or lifestyle.)