Vitamins can play a major role in helping maintain a positive mood and good sleep patterns. However, research has not been able to show whether vitamin supplements should be recommended for improving seasonal depression symptoms.

Vitamin D

Serotonin, a hormone that plays an important role in regulating your mood and sleeping patterns, is dependent on vitamin D. It’s not surprising, therefore, that research has found a strong association between vitamin D deficiency and seasonal affective disorder.

What’s unclear is whether vitamin D supplements can help relieve SAD symptoms.

While a 2020 research review of 7,534 people found that vitamin D supplements reduced negative emotions in people with major depressive disorder, research that specifically links vitamin D supplements and seasonal depression is inconclusive.

Although there needs to be more research specifically on vitamin D as a treatment for seasonal affective disorder, anyone with a vitamin D deficiency could benefit from taking supplements or getting more sunshine. You can reach out to a healthcare professional if you believe you might have a deficiency.

St. John’s wort

Also known as Hypericum perforatum, St. John’s wort is often marketed as a supplement that can improve depression, anxiety, and sleep issues. Yet, it’s not well studied.

A large review of studies in 2017 looked at the research on using St. John’s wort for depression. Although some research suggested it could reduce symptoms of depression, the review concluded that there’s not enough evidence to support treating depression with St. John’s wort.

The National Center for Complementary and Integrative Health states that there’s “not enough reliable evidence” to know whether St. John’s wort can improve seasonal affective disorder.

St. John’s wort is considered safe for consumption, but it can have side effects. It can also interact with certain medications, including:

• antidepressants
• birth control pills
• cyclosporine
• some medications for heart disease, cancer, and HIV
• blood thinners, especially warfarin

It’s essential to talk with a medical professional before using St. John’s wort.

Melatonin

Melatonin is a hormone that is naturally produced by your brain’s pituitary gland. At night, your body produces melatonin, which gets your body ready for sleep. As such, melatonin is used as a natural sleep aid.

Seasonal changes may affect your circadian rhythm, which affects your body’s sleep-wake cycle.

Research in 2020 suggests that poor sleep plays a role in both summer-pattern and winter-pattern SAD. Since sleeplessness and poor sleep can worsen your mood, quality sleep could improve the symptoms of depression.

Using melatonin supplements may improve your sleep. But it’s important to be aware of the side effects of melatonin. Even though melatonin can be bought over the counter, it’s a good idea to speak with a doctor before using it, especially if you use it long-term.

Magnesium

Magnesium is important for various bodily functions, including brain function and mood regulation.

According to 2020 research in animals, your magnesium levels may be lower during the winter. Stress can also deplete magnesium levels.

Some research — like this recent review — suggests that magnesium supplements may reduce symptoms of depression.

Magnesium may also improve sleep, which may indirectly improve depressive symptoms. If you have low magnesium levels, a supplement may improve your mood, but more research is needed to understand the connection between magnesium and SAD.