In my last post, we talked about Seasonal Affective Disorder (SAD) , a type of depression that follows a seasonal pattern, usually appearing in the fall and winter months when daylight hours are shorter. So how do we manage seasonal depression?
Many of my patients come to me around this time of year saying, “I don’t understand why I feel off , everything in my life is fine.” The truth is, when your body doesn’t get enough sunlight, it affects your brain chemistry, energy, sleep, and mood.
While professional treatment, such as therapy or medication, may be necessary for some, there are also natural strategies and supplements that can help ease symptoms of SAD and restore emotional balance.
Below are some evidence-based options I often discuss with patients who want to support their mood naturally through the darker months.
Lets learn some ways to manage seasonal depression with natural remedies.
1. Vitamin D: The Sunshine Vitamin
Low Vitamin D levels are one of the most common contributors to winter sadness. Sunlight triggers your body to produce Vitamin D, which plays an essential role in serotonin production , the chemical that supports mood stability.
What research says:
Studies have shown that Vitamin D supplementation can improve depressive symptoms in people with low levels, particularly during winter months.
💡 Tip: Ask your healthcare provider to check your Vitamin D level. If it’s low, supplementation (often 1000–2000 IU daily, or higher if prescribed) can help restore balance.
2. Vitamin B Complex: Energy and Mood Support
The B vitamins, particularly B6, B9 (folate), and B12 , support brain function, energy production, and the synthesis of neurotransmitters like serotonin and dopamine.
What research says:
Deficiency in these vitamins has been linked to fatigue, brain fog, and mood changes. Supplementing with a balanced B-complex can help support energy and focus during the darker months.
I recommend this Vitamin B Complex since it’s methylated for better absorption and supports mental clarity throughout the day
💡Tip: Choose a methylated B-complex if possible, as it’s better absorbed by the body.
3. Omega-3 Fatty Acids: Nourishing the Brain
Omega-3s, found in fish oil or algae oil, have strong evidence for supporting brain health and reducing symptoms of depression. The fatty acids EPA and DHA play a role in regulating neurotransmitters and reducing inflammation that may impact mood.
What research says:
A review of clinical studies found that omega-3 supplementation, especially EPA-rich formulas, can significantly reduce depressive symptoms , even in cases of Seasonal Affective Disorder.
This Omega-3 Fish Oil provides EPA and DHA, two essential fats that help stabilize mood and support cognitive function.
💡 Tip: Look for high-quality fish oil or algae-based omega-3s with at least 1000 mg combined EPA/DHA daily.
4. Magnesium: The Calming Mineral
Magnesium supports hundreds of processes in the body, including muscle relaxation, sleep, and nervous system regulation. It’s often referred to as nature’s relaxer.
What research says:
Low magnesium levels have been associated with anxiety, poor sleep, and low mood. Supplementation may help improve relaxation and emotional stability.
This Magnesium Glycinate is an easily absorbed form that supports relaxation without digestive discomfort.
💡 Tip: Magnesium glycinate or citrate are gentle forms that absorb well and are less likely to cause stomach upset.
5. Herbal Mood Support: St. John’s Wort & Adaptogens
Some herbal options have been studied for mild-to-moderate depressive symptoms:
- St. John’s Wort: May improve mood by increasing serotonin activity (avoid combining with antidepressants unless under medical supervision). Speak with your provider first!
- Rhodiola Rosea: An adaptogen that supports stress response and can help reduce fatigue.
- Ashwagandha: May help balance cortisol levels and improve resilience during stressful seasons.
💡 Tip: Always talk with your provider before starting herbal supplements, especially if you take prescription medications.
6. Light Therapy
While not a supplement, light therapy lamps can make a dramatic difference for those with SAD. Exposure to bright light within the first hour of waking helps regulate your body clock and serotonin production.
What research says:
Light therapy is considered a first-line treatment for SAD and can be as effective as antidepressant medication for some individuals.
💡Tip: Choose a 10,000 lux light box and sit near it for about 20–30 minutes each morning.
7. Mind-Body Support
While supplements can help balance biochemistry, emotional wellness often requires a holistic approach. Pair your supplements with:
- Regular movement or exercise
- A mindfulness or gratitude journal (see your journal blog!)
- Consistent sleep schedule
- Connecting with others, even virtually
- A comforting spiritual or reflective practice
These habits support the same brain pathways that help you feel steady and grounded.
Final Thoughts
Winter doesn’t have to feel heavy or hopeless. Understanding your body’s needs and supporting them with the right tools can make all the difference.
If you’ve been feeling low or unusually tired during the darker months, take it as a signal , not a flaw. With simple lifestyle shifts and targeted supplements, you can begin to feel like yourself again.
(As always, talk with your healthcare provider before starting new supplements, especially if you’re taking medication or managing chronic health conditions.)
📘 Resources
- National Institute of Mental Health: Seasonal Affective Disorder
- Harvard Health: Vitamin D and Depression
- Mayo Clinic: Light Therapy for SAD
