healthy family

SAD strategies

natural ways to ease seasonal blues

With the days growing shorter, people who suffer from seasonal affective disorder, aka SAD, may be falling into their annual winter funk. The good news is, several supplements can be helpful in beating back seasonal blues. Try these to keep SAD at bay:

St. John’s wort

St. John’s wort has been shown to help people with mild to moderate (but not severe) depression. Studies show it may work as well as prescription medications, without some of the side effects. Research also indicates that St. John’s wort is even more effective in treating SAD when paired with light therapy.

Melatonin

When seasons change, the levels of melatonin in your body may change as well. More studies are needed, but supplementation with melatonin may provide relief to some people with depression that comes on in the cold months.

Omega-3 fatty acids

Supplementing with omega 3s could reduce mild to moderate depression. Omega 3s are key to brain function, and people with depression may have low levels of the omega 3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Vitamin D

Limited daylight hours mean limited sunshine—and that translates to less vitamin D for people who depend on direct sunlight to get their daily dose. Low levels of D have been linked to depression, so a supplement may be in order during months when the sun rises late and sets early.

SAMe

A compound found in the body, S-adenosylmethionine, or SAMe, may be as effective as antidepressants without some of their side effects—and it may work more quickly. SAMe aids in the production and breakdown of brain chemicals like serotonin, melatonin, and dopamine. Scientists think it works by increasing the amount of serotonin in the brain.

Remember, supplements can sometimes interact with medications, and severe depression should be treated by a doctor. So check with your physician to determine the best course of action and make this winter a happy one. ●

SELECTED SOURCES “Feeling SAD this season?” by Catherine Ulbricht, Psychology Today • “Fish oil supplements: Can they treat depression?” by Daniel K. HallFlavin, 11/9/18; “Seasonal affective disorder (SAD),” 10/25/17, www.MayoClinic.org • “Right as rain! 10 ways to boost your mood on grey, wet or cold days” by Emine Saner, The Guardian, 9/20/21