Seasonal Affective Disorder (SAD) can be a real struggle, especially during the dark, gloomy U.K. winters. It’s that time of year when the days are shorter, the skies are permanently grey, and you can barely drag yourself out of bed. While treatments like light therapy and exercise can make a big difference, some people turn to supplements to help boost their mood and energy levels. If you’re considering giving them a go, here’s a breakdown of some supplements that might help with managing SAD.
As always, this content is not medical advice and is something that works for me, but is not a replacement for qualified medical advice. Please always speak to a medical practitioner if you are dealing with symptoms that may be related to your health or mental health.
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1. Vitamin D – The Sunshine Vitamin
One of the biggest causes of SAD is a lack of sunlight, which is where vitamin D comes into play. Our bodies make vitamin D when we’re exposed to sunlight, so during the winter months, especially in the U.K., most of us are running low. That drop in vitamin D can mess with your mood and energy levels, making you feel more sluggish and down than usual.
Taking a vitamin D supplement can help give you a much-needed boost. You can find vitamin D supplements in most health shops or pharmacies. If you’re not sure what dose to go for, the NHS recommends 10 micrograms a day, but some people with very low levels might need a bit more. It’s a good idea to chat with your doctor if you’re unsure.
What to look for: Vitamin D3 is the form that’s closest to what your body naturally makes, so that’s your best bet for topping up during the winter.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, often found in fish oil, are well-known for their heart health benefits, but they also play a key role in brain function and mood regulation. Studies have suggested that people who eat a lot of fish tend to have lower rates of depression, and omega-3s might help alleviate some of the symptoms of SAD.
If you’re not a big fan of fish, you can easily get omega-3s in supplement form. Fish oil capsules are the most common, but if you’re vegan or vegetarian, there are algae-based alternatives that are just as effective.
What to look for: The key omega-3s you’re after are EPA and DHA, which are the active forms found in fish oil. Make sure the supplement you choose contains a decent amount of both.
3. 5-HTP – For a Serotonin Boost
5-HTP (5-Hydroxytryptophan) is a supplement that some people use to increase serotonin levels in the brain. Serotonin is one of those feel-good chemicals that helps regulate mood, and it’s often low in people with depression and Seasonal Affective Disorder. Your body makes 5-HTP naturally, but during the darker months, some people find that taking a supplement can help give their mood a little lift.
Some studies have shown that 5-HTP can help improve symptoms of depression, though it’s not a magic cure and works best alongside other treatments. You can usually find it in health shops, and it’s available in various doses. As always, if you’re already on medication, especially antidepressants, it’s a good idea to check with your GP before taking it, as 5-HTP can interact with certain meds.
What to look for: Start with a lower dose to see how your body reacts, and gradually increase if needed. Most people start at around 50 to 100 mg per day.
4. St. John’s Wort – The Herbal Helper
St. John’s Wort is a well-known herbal remedy for mild to moderate depression. It’s been used for centuries and is often turned to as a natural alternative to prescription antidepressants. Some people find it helpful for managing the symptoms of SAD, as it’s thought to work by increasing serotonin and other mood-regulating chemicals in the brain.
However, St. John’s Wort can interact with a lot of other medications, including birth control and antidepressants, so it’s really important to speak to your doctor before trying it.
What to look for: Check the dosage instructions on the packaging, and be mindful of potential interactions with any other medication you’re taking.
5. Magnesium – For Stress and Sleep
Magnesium is an essential mineral that plays a role in hundreds of bodily functions, including mood regulation and sleep. Many people don’t get enough magnesium in their diet, and low levels are linked to increased stress and anxiety – both of which can worsen Seasonal Affective Disorder symptoms. Taking a magnesium supplement can help calm your nervous system, making it easier to cope with the darker days and improve your sleep, which is often disrupted by SAD.
Magnesium supplements are available in various forms, including tablets, powders, and even bath salts. Some people find taking magnesium in the evening helps them relax and sleep better.
What to look for: Magnesium glycinate and magnesium citrate are two forms that are well absorbed by the body and less likely to cause digestive issues compared to other forms.
6. B Vitamins – For Energy and Mood
B vitamins, especially B6, B9 (folate), and B12, are important for energy production and brain function. If you’re feeling fatigued or foggy during the winter months, you might be low in these vitamins, particularly if you follow a vegetarian or vegan diet, as B12 is mainly found in animal products.
Taking a B-complex supplement, which contains a mix of all the B vitamins, can help boost your energy levels and improve your overall mood. They’re relatively cheap and easy to find, and can be taken daily to keep your energy levels steady throughout the winter.
What to look for: A good B-complex* supplement will include a balance of all the key B vitamins. If you’re looking for a boost in energy and mood, make sure the supplement contains B6 and B12 in decent doses.
7. Melatonin – For Better Sleep
Melatonin is the hormone that regulates your sleep-wake cycle. In the winter, when it’s dark for longer, your body might produce too much melatonin, making you feel sleepy and groggy throughout the day. Some people with SAD find that taking melatonin supplements can help regulate their sleep patterns, making it easier to fall asleep at night and feel more alert during the day.
In the U.K., melatonin is available on prescription, so you’d need to chat with your GP about whether it’s suitable for you. It’s usually recommended for short-term use to reset your sleep cycle rather than a long-term solution.
What to look for: Melatonin is often recommended in doses of around 0.5 to 5 mg, but your doctor can advise on the best amount for you.
In the end, supplements aren’t a cure for Seasonal Affective Disorder, but they can be helpful in managing the symptoms, especially when combined with other treatments like light therapy, exercise, and talking therapies. Always check with your GP or pharmacist before starting any new supplement, especially if you’re on medication. Everyone’s body responds differently, so it might take a bit of trial and error to find what works best for you.