Winter walks without feeling cold – stay relaxed in the cold with PEA

The heating is gurgling, your socks are double-layered, and the sofa has the pull of a super magnet. Welcome to the season when every step outside takes effort! We love the crisp air and rosy cheeks, but our inner demons seem to weigh twice as much in the cold. It's a struggle just to put your shoes on.

This is where we'd like to introduce you to a substance produced naturally by the body: PEA. It's not a loud motivator shouting “Go now!”. Think of it more as a gentle companion for your inner balance, there for you in sensitive moments.

Below, you'll learn about the function of PEA, we'll reveal the secret behind the name palmitoylethanolamide, and show you how to make your winter routine more energetic.

PEA: What's behind this tongue twister?

Let's reveal the secret: PEA stands for palmitoylethanolamide. Admittedly, it sounds like someone cheated at Scrabble and hoped no one would notice. But behind this tongue twister is not a laboratory trick, but an ingenious substance produced by our human body. It is a so-called fatty acid amide that the body naturally produces itself when it needs it to maintain balance [1].

Think of it as an internal diplomat: when “stress” arises in the tissue due to cold or exertion, PEA rushes in as a peacemaker. It gently mediates between overactive cells and helps the body regain its balance [1]. In scientific terms: palmitoylethanolamides (the group of substances) dock onto specific receptors in the body and act as signal transmitters for harmony [1].

Cold, stiff, sofa? What winter does to us

Humans are not polar bears. When temperatures drop, our bodies react instinctively: they want to keep the heat in the core. To do this, they constrict the blood vessels in the periphery (hello, cold fingers!) and the muscles tense up reflexively [2]. This is the classic brrr effect that makes us hunch our shoulders. The problem is that this constant tension makes our muscles stiff. In addition, joint fluid can become thicker in cold weather, similar to honey that comes out of the refrigerator. The result is that we simply feel stiff in winter.

This state is a clear stimulus that challenges our inner balance. And this is where our body's own diplomat comes into play again. Remember: PEA becomes active when the body reacts to external stimuli such as cold and wants to maintain its balance [1]. It accompanies cell communication so that the body can respond appropriately to such situations [1].

Ready for the cold: Keeping an eye on PEA levels

Okay, so our body is a clever manager that produces PEA itself in order to respond to stimuli such as cold. That's its job. But as with any good management team, the question arises: Are there always enough resources for all tasks? What happens when the cold constantly rattles the thermostat, the wind whistles, AND your inner couch potato is sitting on the sofa? This is stressful for the body, and the internal management team is suddenly working around the clock.

The body's own supply: production & nutrition

Your body is actually your best source of PEA. A real all-rounder! It continuously produces and breaks it down again – a constant cycle, always finely tuned to the current needs of the tissue [1]. This is known as the body's own synthesis, a masterpiece of nature. At the same time, palmitoylethanolamide is also found in our food, albeit in doses that are nothing to write home about. It is found in small amounts in foods such as egg yolks, soybeans, and peanuts [1]. These traces are a nice bonus, but they are not intended to compensate for increased demand when winter really knocks on the door.

Boosting the team: targeted PEA supplementation

This is precisely where the problem lies! The body's own production is great for normal functioning. But when the body is under constant stress, whether from cold, wet weather, everyday stress, or the exertion of walking, the demand increases [3]. The body uses its PEA to maintain balance. Sometimes, the body's own production simply cannot keep up fast enough to replenish its stores. It's like heating: during a prolonged cold spell, the burner has to work harder, and when the tank is empty, it gets uncomfortable. PEA, a high-quality dietary supplement that is often available in vegan form, serves as a kind of reinforcement for the body's internal team. Of course, it is no substitute for a varied diet, but it can help you prepare your system, even for a walk over cobblestones [4].

Crunch instead of creak: your winter wellness routine

So, the body's own reserves are ready for action. All that's missing is the practical test! Because PEA is a wonderful companion, but it doesn't do our shoe-putting on for us. The best support for the body is always a combination of inner balance and outer reason. To make sure your walk is truly enjoyable, we've put together a little routine that leaves the “dragging” at the front door.

Here is your battle plan against your inner couch potato, who would rather stay on the sofa:

The warm-up waltz: Before you rush out into the cold, dance briefly in the hallway. Rotate your ankles, gently bend your knees, and loosen your hips. This is like a warm-up for your joints and tells your body, “Attention, we're about to go outside!” Taking PEA can be wonderfully integrated into this pre-start ritual.
The right footwear: Treat your feet to warm, lightweight shoes with a non-slip sole. If you want to glide over cobblestones, you need good ground contact and no ice clumps on your toes.
Light hunter instead of kilometer eater: Now comes the most important part! Find the brightest time of day for your walk. It's not about running a marathon. Light often has a greater influence on mood and vitamin D levels than the length of the route alone [5].
The inner campfire: And when you return with rosy cheeks, top it all off. Warm yourself up from the inside with a hot soup or a spicy tea. This perfectly rounds off the cold stimulus and brings the good mood back into the house with you.

Through the snow with momentum

The sofa is cozy, no question about it. But the clear winter air is a real mood booster that shouldn't be missed! Just because it's nippy outside and your muscles are complaining, you don't have to surrender to the cold. Winter is no reason to view the world only through a fogged-up window.

With a smart routine and a natural companion like palmitoylethanolamide at your side, nothing stands in the way of a brisk walk. Make the cold your friend, soak up the precious light, and simply take your good mood back with you to your warm home!

Want to learn more about feeling good during the cold season? You can find everything you need to know in our magazine:

FAQ – Frequently asked questions

Is PEA a painkiller?

No, PEA is not a classic painkiller like ibuprofen or paracetamol, which simply “turns off” a pain stimulus. It is a substance produced naturally by the body that acts as a mediator in tissue. It supports the body in regulating its own balance processes, known as homeostasis [1]. So it is not a sledgehammer, but rather a fine tuning fork.

Are there any side effects or concerns associated with taking PEA?

Here's the good news: since palmitoylethanolamide is a substance produced naturally by the body, it is considered extremely well tolerated [6]. It is not a foreign chemical, but a substance that your system is already very familiar with. Studies have reported very rare cases of mild gastrointestinal discomfort, but overall it is considered an uncomplicated supplement [7].

How quickly will I notice that PEA is supporting my processes?

Please don't look at the stopwatch! PEA is not a substance that takes effect within 30 minutes. It supports the body's own systems in restoring balance. Experience and data from various studies show that it can take up to several weeks for the support of inner balance to fully unfold [8].

Can I combine PEA with other substances?

PEA is considered to have very few interactions. There are no known negative interactions with common medications [7]. In fact, studies often observe a positive synergistic effect when it is combined with other substances [7]. Nevertheless, as always, if you take medication regularly, it is always a good idea to have a quick chat with your healthcare professional.

Which form is better: capsules or powder?

It's purely a matter of taste! Capsules are the classic form: practical, pre-dosed, and the contents are packaged in a flavorless form. The powder is ideal for those who don't want to swallow capsules or prefer to stir it into yogurt or a smoothie. In terms of function, there is no difference between the two forms; the main thing is that it fits into your routine.

Who is PEA generally suitable for?

PEA is a supplement for adults who want to support their body's natural balance processes in the face of everyday challenges such as cold weather, exercise, or stress. As a precautionary measure, due to a lack of studies on the subject, pregnant and breastfeeding women are advised not to take it [9].

What is the recommended dosage?

Scientific studies have shown that a daily intake of 300 mg to 1200 mg is common [10]. Many experts recommend starting with an initial dose of 300–600 mg twice daily and adjusting this individually depending on how the body reacts [11]. However, it is advisable to follow the recommended intake on the product or consult a therapist.

Sources
[1] https://www.mdpi.com/9526
[2] https://www.ncbi.nlm.nih.gov/232852
[3] https://pmc.ncbi.nlm.nih.gov/BCP-82-0932
[4] https://pmc.ncbi.nlm.nih.gov/PMC5429331
[5] https://pmc.ncbi.nlm.nih.gov/PMC8892387
[6] https://www.mdpi.com/5305
[7] https://www.dovepress.com/pea-in-treatment-of-pain
[8] https://www.mdpi.com/1653
[9] https://www.webmd.com/palmitoylethanolamide-pea
[10] https://www.painphysicianjournal.com/article
[11] https://www.frontiersin.org/2024.1506352