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Vitamins for Seasonal Affective Disorder

Whether you call them the winter blues or the winter blahs, the emotional symptoms that sometimes accompany shorter days and colder weather may be a sign of a more serious clinical condition known as seasonal affective disorder. Prescription medication and light therapy often are used to alleviate symptoms, but a diet rich in certain vitamins and minerals may help, too.

  1. Symptoms

    • Symptoms of SAD include boredom, fatigue, loss of interest in regular activities, loss of interest in socializing, marked decrease in energy, irritability and feelings of depression and apathy. SAD is unlike other forms of depression, as it occurs at generally the same time each year. During fall and winter, you may feel moody and lethargic. In some cases of SAD, the symptoms also may occur in spring and early summer.

    Vitamin D

    • Vitamin D forms naturally within the body when your skin is exposed to the sun. As days shorten and daylight decreases, your vitamin D levels dip. For some patients, vitamin D supplements may improve SAD symptoms.

    B Vitamins

    • Some B vitamins have been shown to play a role in protecting against depression, according to The New York Times. Vitamin B3, or niacin, plays a role along with the amino acid tryptophan in producing serotonin--the neurotransmitter targeted by many antidepressants. As such, dietary or supplemental niacin may be beneficial to SAD sufferers needing a mood booster. B3 is naturally present in salmon, mackerel, whole grains, dried fortified cereals, chicken, beans and dried peas.

      Vitamin B12 may help alleviate depression in women with premenstrual and postpartum depression, and it may play a role in helping patients with SAD. Formal studies have been inconclusive in regard to B12's benefits in treating clinical depression. Folate, which is also a B vitamin, may elevate mood and boost the efficiency of prescription antidepressants.

    Vitamin C

    • When used with bioflavonoids, vitamin C in supplement form may help reduce anxiety and elevate energy levels. Bioflavonoids are present in all plant foods, including citrus fruits. These compounds are anti-inflammatories and work to prevent damage from free radicals. They prevent oxidation of vitamin C, making it more effective and better absorbed.

    Minerals

    • Magnesium and calcium are essential to nervous system function, and magnesium in particular may alleviate symptoms of depression. If calcium intake is high, magnesium absorption and its effects may be compromised. Magnesium and calcium work hand in hand to maintain heart health and deliver nerve messages. Balance your intake of these minerals, ensuring that magnesium doesn't compete with calcium. Magnesium is naturally present in whole grains, green vegetables, beans, fish and nuts. Sources of calcium include spinach, greens (turnip, collard, mustard), Brussels sprouts, Swiss chard, kale, yogurt, milk and cheese.

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