It’s that time of year. The clocks have gone back an hour (in most places), the days have grown shorter, and cooler temperatures have arrived. 

It’s not uncommon to experience the winter blues.

But for some, this can turn into an unshakable depression known as Seasonal Affective Disorder (SAD). 

What is Seasonal Affective Disorder?

SAD is a type of depression that appears in the autumn and winter months, and gets better in the spring. 

Symptoms of SAD can include:

• Depressed mood

• Fatigue

• Appetite changes (usually increased appetite and cravings, but can be decreased appetite)

• Anxiety

• Desire to stay inside

• Needing to sleep more

• Loss of interest in daily activities

• Social withdrawal

• Thoughts of self-harm 

While things like light therapy and exercise are used to help with SAD, what you eat can also make a huge difference. 

How can diet help with Seasonal Affective Disorder?

Your diet doesn’t just affect your waistline, or even your physical health. It also affects your brain chemistry and your mood. 

In the winter months, there’s less daylight hours, plus it’s colder outside, and we don’t get as much sunlight. 

So your body is producing less vitamin D and more melatonin, which can already make you feel more tired and lethargic. 

Add to this that your brain needs specific nutrients to make feel good neurotransmitters such as serotonin and dopamine. 

Focusing on specific nutrients can ease the symptoms of SAD, and maybe even prevent them in the first place. 

Let’s look at what kinds of foods you should focus on:

Protein 

Protein provides the building blocks of neurotransmitters. Try to have some protein with every meal. 

Good sources of protein are eggs, beef, chicken, and fish. 

Healthy fats

Your brain needs healthy fats to function. Choose olive oil, tallow, avocado, grass-fed butter, and fatty cuts of meat and fish. 

Stay away from seed oils. More on seed oils here. 

Complex carbohydrates

Carbohydrates help an amino acid called tryptophan reach the brain where it turns into serotonin. 

But we’re not talking about starchy carbohydrates like potatoes or cake or bread - choose low glycemic carbohydrates like green beans, cauliflower, or brown rice. 

Avoid processed foods and sugars. 

Omega-3’s

Research shows a strong connection between diets high in Omega 3 fatty acids and reduced depression. 

Omega 3’s help your brain cells communicate, and reduce inflammation that can affect mood. 

Good sources of Omega 3’s are eggs, and fish like salmon, sardines, and mackerel, and tuna.

If you’re not big on fish, you should definitely supplement with a fish oil that provides at least 1,000 mgs of EPA and DHA combined per day.  

Vitamin D

Vitamin D is known as the “sunshine vitamin” because your body makes it when your skin is exposed to sunlight. 

Because there’s less sunlight in the winter, and we stay inside more, we can easily become deficient, and this can make SAD symptoms worse. 

Good sources of Vitamin D include salmon, egg yolks, liver, and fortified dairy products. 

If you’re not getting enough Vitamin D from diet alone, a daily supplement of 1,000 - 2,000 IU of Vitamin D3 can help keep your levels where they need to be. 

You can read more about Vitamin D here. 

Are there any other supplements that can help with SAD?

Yes, besides Vitamin D and Omega 3’s, some other supplements that can support mood and energy include the following:

• Electrolytes - Sodium, potassium, and especially magnesium can support mood and hydration, and fight fatigue

• B-Complex vitamins such as B6, B9, and B12 are vital for brain function and energy

• L-Tryptophan or 5-HTP support serotonin production

• Adaptogens - Certain herbs like rhodiola or ashwagandha can reduce fatigue and stress 

Other tips for beating SAD

Besides diet and supplements, here’s a few simple things that can help:

• Sunlight - Try to get in some morning sun exposure every day, at least 10-15 minutes

• Stay active - Exercise increases endorphins and helps you sleep better 

• Get quality sleep - Try to keep a consistent sleep schedule 

• Stay in touch with other people - Connecting with friends and family can boost your mental health

Please note: While it’s normal to have days when you feel off, if it continues or gets worse, it’s always a good idea to see your doctor or mental health care provider. 

Bottom line

Seasonal Affective Disorder can make this time of year less than magical for some people. 

But diet and supplements, combined with sunlight, activity, and proper sleep, can go a long way in lifting your mood. 

And spring will be here before you know it!