When the days become shorter, some people may experience seasonal affective disorder, or SAD. SAD is not the winter blues; it is a yearly period of depression that usually begins in the fall and lasts through the winter, says the Mayo Clinic. In some people, it can occur in spring or summer, although this is less common. The depression can be severe in some individuals, and treatment may be beneficial for individuals with SAD. Vitamins may be used to supplement treatment, but prior to taking them, an individual should consult a physician to ensure they are appropriate and will not interfere with anti-depressants.
B Vitamins
B vitamins have been shown to reduce the risk of depression in some people. According to the New York Times, vitamin B-3, B-12 and calcium, and folate have all been used in helping to reduce depression symptoms. The Mayo Clinic states that vitamin B12 and folate produce brain chemicals associated with mood. It is not definitively known whether a lack of B-12 is the cause or result of depression, just that there is an association between the two variables. Taking a vitamin that contains the B vitamins or a B-complex vitamin can help prevent a deficiency of these vitamins, and these vitamins can also be found in foods such as fish, chicken, beans and fortified cereals.
Fish Oil Supplements
Fish oil contains omega-3 fatty acids that play a role in brain function. "The New York Times" reports an imbalance of omega-6 to omega-3 fatty acids may contribute to an increased risk of depression, and consuming more omega-3 fatty acids can reduce this risk. Fish oil contains omega-3 fatty acids, as do soybeans, flaxseed and some nuts and seeds. According to the Mayo Clinic, while these substances do not replace medication or treatment for depression, they can be used as a supplement.
Vitamin D
This vitamin can be made by the body when skin is exposed to the sun, but when the days get shorter, some individuals may not be getting the exposure needed to make adequate levels of this vitamin. Vitamin D helps the body absorb calcium, as well as helping to regulate the immune system, says the University of Maryland Medical Center, or UMMC. Multivitamins, cod liver oil and fatty fish, as well as vitamin D-fortified milk and cereals contain this vitamin. According to UMMC show that symptoms of SAD may improve with vitamin D supplementation, but individuals should consult a physician prior to taking it.
References
- New York Times: Seasonal affective disorder lifestyle changes
- Mayo Clinic: Vitamin B-12 and Depression: Are they related?
- Mayo Clinic: Fish oil supplements: Can they treat depression?
- University of Maryland Medical Center: Herbs and supplements for seasonal affective disorder
- University of Maryland Medical Center: Vitamin D
- Mayo Clinic: Seasonal Affective Disorder
