What Vitamins to Take for Seasonal Depression

Seasonal depression or SAD is an overwhelming feeling of sadness during specific seasons. It usually begins and ends at the same time every year. As the days grow shorter and the temperature drops, we find ourselves yearning for happiness and sunshine and winter blues creep into our lives. Effective treatment will likely vary person to person depending on certain needs but there are a handful of foods and supplements that may help lessen the symptoms. Let’s learn about it together.

What Is Seasonal Depression?

Seasonal depression or “Seasonal Affective Disorder” (commonly abbreveated as SAD) is a type of depression. It happens during specific seasons. It is a term coined for feelings of sadness, helplessness, loss of interest, and low energy levels during months of less sunlight. It is thought that shorter days and less daylight lead to chemical reactions in our brains that causes depression-like symptoms.

Symptoms of Seasonal Depression / When to See a Doctor

SAD or Seasonal Depression can present differently person to person.  Symptoms can range from Mild to severe depending on a variety of factors. It is important to correctly identify symptoms and know when to seek help - if you relate to any of the symptoms below it may be worth chatting to your doctor.

Mild Symptoms of Seasonal Depression include low energy, mood swings, feeling down/sad often, lack of motivation, unexplained weight gain, bing eating or consistent cravings and difficulty concentration.

Severe Symptoms of Seasonal Depression can include feeling hopelessness/guilt, not being able to complete simple tasks, having thoughts of suicide or completing islocting yourself from friends/family.

Having a down day here and there is totally normal but if you feel down more often than you feel good - this is a sign you should see a professional. If your mood is starting to affect your relationships, career or just general routine - contact a healthcare provider or therapist.

There are many great online therapy platforms like talkspace, betterhelp and brightside that offer help from the comfort of your own home.

If you are experiencing thoughts of suicide or severe depression the National Suicide Prevention Lifeline offers services to talk to a skilled counselor. Please call 1-800-273-TALK (8255).

What Causes Seasonal Depression?

Specific causes of Seasonal affective disorder are unknown. Although research shows that some factors play in causing seasonal depression. Let’s go through them together:

1. Circadian Rythm

   • Circadian rhythm or your biological clock is a chemical reaction in our brain that responds to the amount of light we are getting. It is responsible for our sleep-wake cycle and is responsible for making us feel refreshed and attentive. A proper circadian rhythm is important for better functioning of the brain. Reduced levels of sunlight and depleting levels of vitamin D may cause winter-onset SAD. Basically when our body’s internal clock is disrupted it can lead to feelings of depression. 

2. Melatonin Levels

   • Melatonin is an important hormone for the sleep and wake cycle. It is secreted by pineal glands in response to darkness. Changes in season, sunlight duration, and associated changes in schedule can cause overproduction of melatonin. This disruption can cause excessive sleepiness, lethargy, and low moods. 

3. Vitamin D Deficiency

   • Vitamin D is responsible for many important functions in our brain - one of those being the production of serotonin. Serotonin is a hormone that’s responsible for making us happy and stabilizing our moods. Our body needs sunlight to make Vitamin D - therefore less sunlight in fall/winter and lack of Vitamin D from our diets can cause a deficiency. The effectiveness of Vitamin D on SAD is still being studied but if you experience SAD, there’s a likelihood that you also have low levels of Vitamin D. If that’s the case, taking supplements to help balance your brain & body may help lessen seasonal symptoms.

How to know if you have Vitamin D deficiency?

Vitamin D deficiency is common. Around 1 billion people worldwide have vitamin D deficiency. Not only does it have a direct connection to SAD, but it also causes issues with your bones and muscles over time. The body uses Vitamin D for bone development and maintenance. It is also responsible for proper functioning of the nervous system and immune system. Here are some signs that you may be experiencing a Vitamin D deficiency:

1. You are sick often

   • Studies show that low levels of vitamin D can cause freuqent infections and that the vitamin is crucial for our immune system. Vitamin D definiceny is directly linked to respiratory infections such as pneumonia, bronchitis and the common cold.

2. You feel exhausted all the time

   • Vitamin D has a great impact on our sleep and wake cycle. The decline in vitamin D levels can cause Exhaustion and daytime sleepiness. Research suggests that Vitamin D supplements can help in reducing the severity of fatigue and tiredness.  

3. You experience frequent bone pain or muscle aches

   • Vitamin D regulates our bone health and is crucial for calcium absorption. Calcium strengthens the bones and muscles throughout out body. A deficiency can decrease your bone density leading to aches/pains. Bones with low-density are prone to factures that can affect mobility. If you experience bone injuries often, bone aches/pains - this may be a sign of Vitamin D deficiency.

   • Various studies have also shown a close relationship between your muscle functions and vitamin D levels. Fluctuation in Vitamin D levels can cause muscle cell dysfunction which leads to aches, pains and fatigue. Frequent muscle cramps is another sign that you may be deficient.

4. You often feel blue or down

   • As discussed throughout this article - one of the most common symptoms of vitamin D deficiency is depression. According to studies, the vitamin is cruccial for proper brain function. Some research even suggests that if you have vitamin D deficiency for an extended time you are prone to having chronic depression later in life.

5. You are losing hair

   • While there is not enough research in this area, Studies of women suffering from severe hair loss showed that they had very low levels of Vitamin D and Iron. 

Supplements & Foods to Support SAD

1. Vitamin D

   • At this point in the article, the importance of Vitamin D in relation to SAD symptoms should be clear. Vitamin D is essential for proper brain function. When we aren’t getting enough sunlight - our bodies aren’t making it, so we need to support it.

2. St. John’s Wort

   • This supplement is also known as “Hypericum Perforatum” which is a flowering shrub native to Europe. Currently the supplement is marked as an effective way to reduce symptoms of depression. Although there’s limited research supporting this - it has our attention. Mayo clinic published this article about the supplement saying that it can be effective but it may not be appropriate for everyone.

3. Magnesium

   • Magnesium has many benefits throughout the body. It enhances overall brain function, supports mood regulation, digestion and even is known to improve your sleep. Having a well-rounded wellness routine and a supported system can lead to improving depressive symptoms.

4. Omega-3 Fatty Acids

   • Wether taken in supplement form or incorporated into your diet, omega-3’s are a powerhouse for brain wellness. There is more research needed to support the treatment of SAD via omega-3 supplements but it is clear that they support

5. Saffron

   • This is a controversial one according to the internet, but it has enough positive feedback to have us writing about it. Saffron has been in many studies and research suggests that it has general neuroprotective properties and scientists believe it may be used to help prevent neurological decline and diseases. Although it must be mentioned that there are many studies pointing out that taken in high doses, it can be harmful.

Foods to Ease Winter Blues

In addition to supplements, you can revise your diet to prevent and combat SAD. These 4 foods can make a real difference in boosting your mood:

1. Foods rich in Vitamin D

   • Sources of Vitamin D include milk, egg yolk, mushrooms, fatty fish, sardines, canned tuna and orange juice

2. Omega 3 fatty Acid Foods

   • Studies show that people with adequate levels of Omega 3 fatty acids are less likely to experience severe symptoms of depression.

   • Incorporating salmon, walnuts and flax seeds into your diet is a great way to get these essential nutrients.

3. Folic Acid

   • Every diet plan consists of a hearty amount of leafy green vegetables and for good reason. Greens consist of high levels of folic acids. There is evidence to support folic acid is used to make serotonin in the body.

   • Adding broccoli, brussel sprouts, kale, cabbage, spinach, peas, chickpeas and kidney beans are great options.

4. Dark Chocolate

   • Dark chocolates have high levels of polyphenols. It is a type of antioxidant. Research has shown that dark chocolate drinks every day for a month can significantly improve your mood and boost your motivation. 

   • You should find chocolate with the highest Cocoa content and elevate your mood instantly.

Conclusion

Seasonal depression, Seasonal affective disorder (SAD) is a type of depression believed to be caused by Changes in season. Its symptoms usually peak in winter and subside gradually by summer. These symptoms include feelings of hopelessness, sadness, lack of concentration, social withdrawal, and thoughts of dying. Vitamin D deficiency plays a significant role in causing SAD. 

Treatment for SAD includes antidepressants, Exercise, therapy, and a healthy diet. We covered the basics of Seasonal affective disorder so you can make an informed decision about your health. If you are experiencing severe depression symptoms, You should contact your healthcare provider immediately.