Seasonal depression—or seasonal affective disorder (SAD)—is a type of depression that occurs in the winter months, when the days are shorter, colder, and darker. If you’ve noticed intense sadness, loss of energy, or changes in sleep and appetite during the cooler seasons, you may be experiencing seasonal depression.
Many first-line treatments for seasonal depression are available, including phototherapy, lifestyle changes, and counseling. There are also some over-the-counter natural options that may provide relief. Keep reading to learn more about supplements and vitamins for seasonal depression that may help you get through this winter.
Please note: These holistic methods may not work in the same way or be as effective as some more conventional treatment methods. You should discuss any natural treatment you decide to try with your doctor or health care team. Sometimes natural methods can be more effective when combined with more traditional forms of psychological therapy, such as when used in conjunction with anti-anxiety medication and/or talk therapy.
1. Vitamin D
If you’re wondering “why am I so sad in the winter?”, it may be related to a lack of vitamin D. You may have heard of vitamin D being referred to as the “sunshine vitamin”—your body naturally produces vitamin D when you’re exposed to sunlight. It makes sense, then, that when the sun hides behind winter clouds and limits your daily access to natural sunlight, vitamin D levels can drop along with serotonin levels, affecting mood and increasing your risk of depression, especially if you have seasonal affective disorder.
Vitamin D helps regulate serotonin levels in the brain, stabilizing mood and sleep. Research links low levels of vitamin D in increased symptoms of depression and anxiety, and while more research is needed, some studies we suggest that it may be a supplement to relieve seasonal depression that really works.
How to get it: Increase serotonin and vitamin D levels through exposure to sunlight or a lightbox and eating a variety of oily fish, fortified foods and supplements.
“Light therapy has significant research showing its effectiveness in improving symptoms of seasonal depression, vitamins and supplements fit into an overall treatment plan for SAD. These supplements can complement light protocols by boosting levels of essential nutrients for additional symptom reduction.”
– Talkspace Therapist, Dr Karmen Smith LCSW DD
2. Vitamin B12 and B complex
Seasonal depression can cause exhaustion and lethargy that goes beyond just feeling sad. Vitamin B12 and other B vitamins (such as folate, riboflavin, and niacin) are vital for brain health and energy regulation. If your levels are low, you may feel more tired or have poor concentration and low mood.
It’s thought that taking B vitamins can increase your energy levels and improve brain function during the darker winter months. Because vitamin B1 (thiamine) is essential for neurological function and energy production, a deficiency can occur are associated with mood disorders and depression. Taking B vitamins for depression could be effective in some cases.
How to get it: Rich sources of B vitamins include meat, dairy, eggs and fortified cereals. You may also benefit from taking supplements.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are found in fish oil and flaxseed. Omega-3s are good for your heart and boost brain function, but they also play a critical role in mood regulation and overall brain health.
Multiple studies have suggested that omega-3 fatty acids may be an effective way to treat major depressive disorder (MDD) by improving mood regulation and supporting brain function. More research needs to be done, but eating a diet rich in omega-3 fats may reduce depressive symptoms and manage seasonal depression in some people.
How to get it: Get omega-3 fatty acids from fatty fish such as salmon, mackerel, sardines and anchovies. For plant-based options, try flaxseeds, chia seeds, walnuts, and canola oil. You can also take fish oil supplements.
4. Magnesium
Magnesium is a powerful way to help manage mood and cope with stress. If your body is low in magnesium, you may feel more anxious, tired and generally unhappy. Magnesium is essential for many bodily functions. It’s essential for everything from calming brain chemistry to regulating the stress hormone cortisol. According to some studiesthere is a possible link between magnesium deficiency and anxiety, low mood and seasonal depression. If you’re looking for the best supplements and vitamins specifically for stress, magnesium is the way to go.
How to get it: Magnesium is found in green leafy vegetables, nuts, seeds, and over-the-counter supplements.
5. St. John’s Wort (Herbal Supplement)
The St. John’s Wort is an herbal supplement known for boosting mood by increasing levels of serotonin, dopamine and norepinephrine, brain chemicals that can dip during seasonal depression. Although evidence is limited, some research found that St. John’s Wort outperformed placebos in reducing symptoms of depression, offering hope that the herbal supplement may be an effective aid or alternative to prescription drugs in the treatment of seasonal and other types of depression.
Note that St. John’s Wort may interact with some prescription medications, including antidepressants, birth control pills, and blood thinners. If you are considering taking it for seasonal depression or any other reason, medical guidance from a licensed physician is essential.
How to get it: The St. John’s Wort is a readily available supplement that you can find at most pharmacies or online.
6. Probiotics
While it may not be the first thing you think of, more and more research is linking gut health to mood. The gut-brain connection stems from the importance of a healthy microbiome, the collection of beneficial bacteria that live in your digestive system.
Gut health affects mood and emotional well-being. In a collection of studiesparticipants who used probiotics to improve microbiome health reported significantly lower depression scores. These findings suggest that probiotic supplementation for seasonal affective disorder may be an effective treatment option. At the very least, the results warrant further research to determine whether probiotics can help treat SAD. If you’ve noticed a change in your digestive system during the winter months, adding probiotics to your diet can be a gentle way to improve your mood and combat seasonal affective disorder.
How to get it: Probiotics are found in yogurt, fermented foods, and dietary supplements.
When to seek a mental health professional for more support
Supplements and vitamins for seasonal affective disorder relief can be effective, but some people need a more holistic approach. If your seasonal symptoms persist or worsen, or if they interfere with your daily life and functioning, it’s time to seek help from a specialist. For some people, supplements alone are not enough to address the complexities of SAD. Vitamins and supplements almost always work best when used as part of a comprehensive care plan. Behavioral therapies such as cognitive behavioral therapy (CBT), phototherapyand some medications are also effective in treating this form of depression.
“Today, people are looking for a quick fix when it comes to mental health, it won’t be found in a pill or supplement. The dangers of relying solely on supplements without behavioral or psychotherapeutic support for SAD is that the underlying issues fail to be addressed. This can create a pattern or cycles of symptoms instead of a path to healing.”
– Talkspace Therapist, Dr Karmen Smith LCSW DD
If you’re wondering how to deal with seasonal depression, you’re not alone. Talkspace offers online therapy that makes mental health care accessible from the comfort of your own home. When you have the right combination of care and an effective plan in place, you can have more balanced days, even in the winter months.
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