Does Vitamin D Help With Seasonal Depression? Here’s What Experts Say
For some people, winter is a time for exciting celebrations and cozy festivities. But for others, colder temperatures and darker days can be a trigger for seasonal affective disorder (SAD). The lack of sunlight can also cause lower levels of vitamin D, potentially contributing to symptoms like fatigue, sleep issues, and mood changes like depression and anxiety. You might wonder, then, if taking a vitamin D supplement — or eating more vitamin D in general — could help with seasonal affective disorder.
To find out more about using vitamin D for seasonal depression, we turned to mental health experts. Ahead, professionals explain whether or not vitamin D really helps with seasonal depression, if it's enough to treat symptoms of SAD, and what else you can do to feel better throughout the winter. Read on to get their feel-good tips, and prep yourself for the colder months ahead.
What Causes Seasonal Depression?
On a more general level, depression is thought to be caused by chemical imbalances in the brain, with research historically pointing to low levels of serotonin, and more recently, to glutamate and GABA. However, major life events and environmental stressors may also play a key role. While experts have yet to identify the exact cause of SAD, there are a few theories as to why the changing of the seasons has such a powerful effect on mental health. According to the Mayo Clinic, decreased sun exposure may also affect certain chemicals in your brain, lowering serotonin and increasing melatonin. Another theory is that the darker days can disrupt your body's circadian rhythm (biological clock), leading to changes in your overall mood.
Does Vitamin D Help With Seasonal Depression?
While vitamin D has not been proven to cause depression, research suggests the two are likely connected. According to a 2015 study published in the FASEB Journal, vitamin D may help activate serotonin and improve overall mood. A more recent study from Journal of Affective Disorders confirmed that high doses of vitamin D alleviated symptoms in subjects with depression (although it did not seem to improve depressive symptoms in those without depression). It would make sense then that taking vitamin D could help ease symptoms of seasonal depression — especially during the winter months, where it's often more difficult to get vitamin D naturally.
That said, while boosting your levels of vitamin D may be beneficial for those with existing seasonal depression, experts say supplements alone are not a sufficient treatment. "It's not recommended to treat seasonal depression solely with vitamin D," says psychiatrist Anisha Patel-Dunn, DO. "If you recognize that something is 'off,' or if you're feeling low or not enjoying things like you used to, it's important to reach out to a licensed therapist for help." It's also worth noting that supplements are not currently tested or regulated by the Food and Drug Administration (FDA), so you should always check with your doctor before use.
Other Ways to Ease Symptoms of Seasonal Depression
Vitamin D supplements alone usually aren't effective for combating symptoms of SAD. Consider a few of the following expert-approved methods to help alleviate seasonal depression, and check in with a mental health professional for additional support.
- Adjust Your Routines: Since SAD may be linked to your circadian rhythm, moving with — rather than against — the changing seasons can be an effective way to cope. To offset this, pay attention to how much sleep you're getting each night, and try to set an earlier bedtime if needed. Psychiatrist Michel Mennesson, MD, says that adjusting your morning routine can also help with the shorter days. "Consider keeping a regular circadian rhythm of getting up early, closer to sunrise, and using an alarm clock with a progressive sunrise effect," he suggests.
- Take a Morning Walk: It's important to seize what little daylight you have during the winter months. "People struggling with SAD might consider increasing their exposure to sunlight, such as spending at least 30 minutes outside in early morning light," Dr. Mennesson explains. Squeezing in a half hour to stretch your legs before you begin the day may have a monumental impact on your mood.
- Try Light Therapy: Dr. Mennesson calls light therapy "the intervention of choice if other methods are not helpful." In essence, a person sits near a light therapy box device designed to imitate the natural sunshine. According to the NHS, short sessions with a light box can help lower melatonin levels and increase serotonin production, ultimately alleviating symptoms of SAD. "A person struggling with SAD might consider high-intensity light therapy as it's highly effective," Dr. Mennesson explains. "However, it is not innocuous, as it can cause decreased appetite, irritability, and even manic responses."
Even with all of these changes in mind, overcoming seasonal depression can still feel daunting — especially since the holiday season is a vulnerable time for many. While it's true that lifestyle changes can help — from soaking in as much daylight as you can, to eating more vitamin D — it's important to talk to a doctor or therapist who can help set up a treatment plan based on your specific needs.
https://www.popsugar.com/health/vitamin-d-for-seasonal-depression-48582851