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By David Blyweiss, M.D.
What a year it’s been for weather! From the torrents of rain on the West Coast to freezing blizzards in the East, it’s certainly a wild ride! And with the storms moving across the nation, sunshine has been in short supply this winter—and that can leave you feel listless and blue.
This seasonal depression—also known as seasonal affective disorder or SAD—happens in many of us as the days become shorter. Sometimes, the depression is so mild, you are hardly aware of it.
This year a record number of my patients are reporting symptoms. They can include feeling sluggish and withdrawn, cravings for sweet and starchy foods, weight gain, and the desire to sleep for as long as they can.
Many doctors rely on antidepressants to treat patients with SAD. But I’ve found a safer, easier fix for that winter slump.
When I suspect a patient is suffering from the seasonal blues, the first thing I prescribe is a little D. Often called the “sunshine vitamin,” vitamin D has been proven to play a role in easing seasonal depression.
Vitamin D is important because it regulates the activity of neurotransmitters. They are chemicals like serotonin, melatonin and dopamine that transmit signals within the brain. A correct balance of neurotransmitters is essential to healthy brain function. And also to mood management.
Scientists have been studying the role of vitamin D in mood maintenance for almost two decades. They’ve found a link between low levels and seasonal depression.1 They’ve also found raising your levels with vitamin D supplements rebalances neurotransmitters by increasing serotonin levels in the brain.2
So how much D do you need to take to banish the blues? Taking 2,000 IUs of vitamin D3 in supplement form daily should do the trick. But if your doctor finds that you suffer from a vitamin D deficiency, increase that amount up to 5,000 IU.
Of course vitamin D isn’t the only nutrient that can help alleviate SAD.
Omega-3 fatty acids like those in fish oil can also improve your mood. You see, they increase serotonin levels.3
To get this mood-lifting benefit from omega-3s, eat two to three servings of fatty fish per week. Also, take a daily dose of 1 to 3 grams of a fish oil supplement containing both docosohexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Low levels of three B vitamins—B6, B12 and folate—have been linked to depression, too. That’s not surprising since these 3 nutrients play an important role in the body’s ability to manufacture neurotransmitters.4
You can boost your B’s by eating foods like whole grains and leafy green vegetables rich in these nutrients. To make sure you are getting enough B vitamins every day, add a B-complex supplement that contains at least 50 mg. of each of the B vitamins.
Combining these mood-boosting nutrients can go a long way toward alleviating the winter blues.
But I still like to take advantage of whatever sun there is during the winter months. On those days when the sun shines, be sure to spend some time outdoors. You’ll get a little happiness therapy straight from Mother Nature!
References:
- Murphy PK. Vitamin D and mood disorders among women: an integrative review. Journal of Midwifery and Women’s Health. 2008;53:440-446.
- Berk M. Vitamin D deficiency may play a role in depression. Medical Hypotheses. 2007;69:1316-1319.
- Su KP. Omega-3 fatty acids in major depressive disorder. A preliminary double-blind, placebo-controlled trial. European Neuropsycho-pharmacology. 2003;13:267-271.
- Sachdev PS. Relationship of homocysteine, folic acid and vitamin B12 with depression in a middle-aged community sample. Psychological Medicine. 2005;35:529-538.
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