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Seasonal Affective Disorder: What Vitamins Should You Take?

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Vitamins and how they function in seasonal affective disorder

Vitamins can be a great way for some people affected by SAD to treat seasonal fluctuations in mood. They are easily accessible, natural, and cost-effective.

Brain processes rely on micronutrients, such as vitamins to produce energy and neurotransmitters.

Neurotransmitters are responsible for transferring information between nerve cells in the brain to produce specific responses, such as changes in emotions.

Since symptoms of SAD are similar to depression, vitamins that are useful in treating people with normal depression may help.

Research has shown that the following vitamins may play a role in helping SAD:

Vitamin D

Vitamin D is possibly the most studied vitamin for the treatment of SAD, and it’s an essential hormone for bodily processes, especially mood management.

Vitamin D appears to play an important role in SAD since levels drop during the winter as sun exposure decreases. Evidence shows that supplementing vitamin D relieves³ SAD symptoms but only when you have below-normal levels.

Because vitamin D is stored in the body, getting enough of it during the summer could help reduce the chances of symptoms occurring during the winter.

One study demonstrated that taking 5,000iu of vitamin D⁴ per day helped reduce symptoms of SAD.

However, other research⁵ has not found vitamin D supplementation helps reduce symptoms of seasonal depression.

How to take vitamin D

Supplements can be purchased over the counter or prescribed in higher doses from a clinician.

Since vitamin D is a fat-soluble vitamin, you should take it with your largest meal of the day.

Note that taking above 40,000iu (1,000 micrograms) per day can result in vitamin D toxicity.

B vitamins

B vitamins are involved in many brain processes such as:

  • Energy metabolism

  • Production of neurotransmitters

  • Healthy nerve cells

They are found in foods such as:

  • Vegetables (especially leafy greens)

  • Whole grains

  • Eggs

  • Fruit

  • Fish

  • Liver

  • Other animal proteins

You can get a full range of the different B vitamins via B-complex supplements.

However, the different B vitamins have different properties and effects on the body. So, it might be worth considering each B vitamin separately and only taking the required ones.

In particular, B1, B3, B6, B9, and B12 are essential in cognitive functioning⁶, and shortages in the following B vitamins are associated with depression:

Vitamin B12 (cyanocobalamin)

B12 plays a vital role in brain functioning, and research also shows that below-normal levels of B12⁷ are linked to experiencing depression symptoms.

B12 is commonly found in animal products, so vegetarians and vegans can find it difficult to get enough through their diet.

Supplementing B12 levels has been shown to relieve symptoms⁸ in people with depression.

Vitamin B6 (pyridoxine)

B6 affects neurotransmitters, the chemical messengers in the brain, which impact depression. It plays a role in controlling moods and mental functioning.

Low blood levels of B6 have been linked to the development of depression symptoms.

Vitamin B9 (folic acid)

B9 is abundant in plant foods and plays a role in DNA repair. Many studies⁹ have found a link between low folate levels and depressive symptoms.

Folic acid plays an important role in producing serotonin (an important hormone that affects mood).

You can lack B vitamins because of your diet or from consuming excess caffeine or alcohol. Some medications may also impact the absorption of B vitamins in the body.

Omega-3 fatty acids

These are primarily found in fish oil. The two most effective forms for improving mood are EPA and DHA.

Research¹⁰ has found that doses between 1g and 2g per day, with at least 60% EPA relative to DHA, help treat symptoms of depression.

Sam-E (S-adenosylmethionine)

Sam-E is a naturally occurring molecule in the body. It can be as effective as some antidepressants¹¹ but has mild side effects.

Sam-E is involved in regulating neurotransmitters and communication between nerve cells in the brain. It may also impact our behavior and thoughts, which may be affected in people with depression.

Many other vitamins could help treat SAD, but further research is needed.