How to Avoid Seasonal Depression: Tips from an ND

Struggling to get through the winter blues? You are not alone. Reduced daylight and longer nights have a big impact on many people during winter and fall. Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, usually the fall and winter months when daylight hours are shorter.

It's thought to be linked to reduced exposure to sunlight, which can disrupt our circadian rhythm, or our internal clock. This disruption throws cortisol and melatonin production out of whack, and lowers the activity of serotonin, a neurotransmitter that affects mood. As a result, it leaves many people feeling sad (pun intended).

Dr. Shanti Albani, ND, the Manager of Clinical Information at Life Extension, is an expert in hormone balance, which plays a role in how we feel and our mental health. She has plenty of advice on how to identify and deal with this winter-related condition.

What are the early signs of seasonal depression?

Symptoms of SAD include persistent sadness, low energy, excessive sleep, cravings for carbohydrates (sometimes leading to weight gain), and a tendency to withdraw socially.

Note the word "persistent." "How often you experience them is important," Dr. Albani added. "We all may feel these things from time to time, but if you're experiencing them frequently when it's darker and colder outside, and it seems to dissipate when the days are longer and sunnier, then it's worth a look."

Recognizing these signs early is important because Seasonal Affective Disorder can seriously affect quality of life. But once it is identified, effective treatments and nutritional support are available.

Do men and women experience seasonal depression the same way?

Interestingly, symptoms can vary between men and women, Dr. Albani says. While both genders share the core symptoms of low mood and loss of interest, women often experience more excessive sleep (hypersomnia), increased appetite (especially carb cravings) and fatigue. Men, on the other hand, are more likely to report obsessions, compulsions, suicidal thoughts, social withdrawal and agitation.

What month do seasonal depression symptoms start?

The symptoms of Seasonal Affective Disorder typically begin with the decrease in daylight hours and the transition to shorter days as colder and darker months approach, but the exact month will vary based on latitude. For many, depressive symptoms persist through the winter months and let up in the spring.

Places with more pronounced seasonal changes, such as higher latitudes in northern parts of the U.S., Canada and Europe, show higher rates of SAD and earlier onsets than those without, according to Dr. Albani.

Who is most at risk for seasonal depression?

How old are you? What is your gender and ethnicity? How is your sleep cycle? Where do you live? According to Dr. Albani, the answers to these questions influence the likelihood of developing Seasonal Affective Disorder. For example, young adults ages 18-30 have the highest risk compared with other age groups. Those living at higher latitudes are at higher risk, and that risk is even greater in those who have moved there from lower latitudes.

Like to burn the midnight oil? "Night owls" (also known as a "late chronotype") are more vulnerable. Also, women are affected at rates 1.3 to 5 times greater than men. (There is debate, however, about whether this difference is because of biology or because men are less likely to seek help for mental health issues than women.)

Is there a lab test for Seasonal Affective Disorder?

Although there is no single definitive lab test that can diagnose SAD, there are lab tests that can help by identifying risk factors and contributors. According to Dr. Albani, the most important markers to check are serum vitamin D, cortisol, melatonin and urinary neurotransmitter levels.

Low vitamin D levels are linked to mood disorders, and vitamin D3 intake has been shown to enhance mood in SAD patients during the winter months. The serum vitamin D test is an inexpensive way to find out if low vitamin D is a factor in mood problems. Because vitamin D is also critical for bone, heart, and immune health, testing vitamin D levels is well worth the investment.

Cortisol and melatonin levels are also important because they regulate our alertness and engagement and our sleep-wake cycle.

"We know that circadian rhythm and alterations in cortisol and melatonin are central in SAD," Dr. Albani says. "Individuals with SAD often exhibit abnormal cortisol levels, particularly in the winter months."

Cortisol should be high in the morning to help us wake up alert and ready to face the day, and it should be low at night so we can fall asleep. However, many people with SAD have a "reversed cortisol curve," meaning their levels are low in the morning and then increase at night, leading to groggy, lackluster mornings and sleepless nights.

Melatonin, the well-known hormone that helps signal the body that it is time to sleep, also plays a role. In people with SAD, melatonin secretion is delayed in the evening and does not turn off as it should in the morning, further contributing to nighttime insomnia and morning fogginess.

A person's cortisol curve and nighttime melatonin levels can easily be evaluated through an at-home salivary test, Dr. Albani says. "Measuring the cortisol curve and melatonin levels allows for the proper selection of nutrients to modify the cortisol curve and encourage the restoration of healthy cortisol and melatonin secretion patterns," she says.

Finally, although the association between neurotransmitter changes and seasonal depression is still being explored, there is evidence that SAD is linked to lowered serotonin activity in the brain.

"For this reason, some forward-thinking clinicians will utilize whole-body urinary neurotransmitter testing to get a read on neurotransmitter production and balance," Dr. Albani says. "Although urinary neurotransmitter levels have not been studied specifically in relation to SAD, urinary neurotransmitter testing may offer some insights to help clinicians initiate customized and appropriate therapies."

How Do I Make Myself Happy When Depressed?

No matter the season, it is important to incorporate the basic foundations of a healthy mood—movement, a balanced diet, social connection, good sleep patterns, and mindfulness—into daily life. These cornerstones are essential for everyone but are especially important when managing a mood condition. They can complement whatever therapies or nutrients a mental health professional may recommend.

• Regular exercise can lift your mood by increasing endorphin production, while a balanced diet with plenty of fruits, vegetables, and whole grains supports overall health. (The flip side of this: high blood sugar levels have been linked to depression.)
• Practicing good sleep hygiene—like maintaining a regular sleep schedule and creating a restful environment—enhances sleep quality, giving us reserves to handle life's daily challenges.
• Mental practices such as mindfulness, meditation, or yoga help reduce stress and improve mood, especially when they can be practiced outside in the sunlight.
• Building strong social connections with friends, family, or support groups provides emotional support and combats isolation.
• Additional tips include spending time outside in nature, practicing gratitude, listening to uplifting music, or enjoying a good book. Engaging in hobbies like painting, gardening, or cooking can also help combat the blues.

Self-care is personal, so focus on activities that bring you joy and take things one step at a time.

How is SAD treated?

Light therapy is considered the first-line treatment for SAD, and it can be highly effective. It involves sitting near a bright light that mimics natural sunlight for 20-30 minutes each morning. Light therapy can significantly improve depressive symptoms, helping to regulate the circadian rhythm and boost serotonin production. Mental health professionals also sometimes prescribe medicine or cognitive behavioral therapy.

What nutrients are best for seasonal depression?

Nutrient support shouldn't be a replacement for light therapy, Dr. Albani says, but using nutrients in conjunction with that treatment may help address some of the underlying imbalances leading to SAD. Correcting low vitamin D should be a top consideration, she says. Life Extension suggests maintaining an optimal serum vitamin D level of 50-80 ng/ml year-round.

"Most people find they need 5,000 to 8000 IUs (125-200 mcg) of vitamin D to achieve this goal," she explained, "but remember to test three months after starting vitamin D supplementation to ensure levels are not too high or too low. Doses can then be adjusted accordingly."

Keep in mind that alterations in cortisol and melatonin production are tightly linked with SAD. Herbal ingredients such as ashwagandha, holy basil, cordyceps, and bacopa can help to normalize the cortisol signaling between the brain and the adrenal gland, helping to restore ideal cortisol output patterns.

If testing reveals that cortisol is too high at night, botanical extracts of magnolia and phellodendron can help modulate that excess output that is keeping people up at night, Dr. Albani says. By working to restore a healthy cortisol curve (highest in the morning and lowest at night), melatonin production can also be brought into balance, she noted.

"Since healthy serotonin signaling is also important to encourage a healthy mood during the winter months, I often suggest nutrients to support brain serotonin activity. My personal favorite is saffron extract. Not only does it encourage a more optimistic state of mind, but it also helps reduce carbohydrate cravings, which is another symptom facet of SAD," Dr. Albani says. "I also like to ensure that people are consuming omega-3 fatty acids, magnesium, and a multivitamin with plenty of B vitamins."

Omega-3s, magnesium, and forms of vitamin B have been shown to provide overall mood stabilization and better outcomes in mood disorders.

Top comfort foods that help with seasonal depression

We know it is tempting to reach for cookies and ice cream when life gets tough. But too much sugar and processed foods can destabilize mood, as well as metabolic and gut health. This can make mood and other health issues even worse.

If you are craving something sweet, try reaching for dark chocolate or some brain-friendly berries instead. In several studies, eating dark chocolate has been linked to a better mood and fewer depressive symptoms. The polyphenols, flavonoids, and other compounds in dark chocolate have been shown to reduce inflammation and oxidative stress, both of which can contribute to depression.

Dark chocolate is also associated with improvement in the gut microbiome, which can decrease depressive symptoms via the gut-brain axis. Cocoa extract has been shown to support dopamine levels in the brain, and it contains caffeine and theobromine, which can enhance mood and cognitive function by increasing alertness and energy levels.

Similarly, berries, especially blueberries, have been linked to improved mood and cognition. As in dark chocolate, these benefits are thought to be linked to the antioxidant activity and positive microbiome changes afforded by the polyphenol and flavonoid content of berries.

Although they aren't usually considered comfort foods, salmon and walnuts help provide healthy fats to support brain health and combat low mood. Beans and eggs deliver choline and protein, both needed for healthy neurotransmitter production. And foods like whole grains provide a steady release of glucose, which is essential for brain function, and contain B vitamins that are crucial for mood regulation.

When should you visit the doctor if you have seasonal depression?

While having the winter blues occasionally is not cause for concern, it is important to seek professional help if you experience recurrent depressive symptoms that impact your daily life, Dr. Albani says.

Early intervention can significantly improve outcomes and quality of life, and light therapy can be highly effective. Working with a health care provider can help you determine if simple lifestyle, dietary and nutritional changes are sufficient for treating your case or if you need additional therapy.

References

• Auddy B, et al. "A Standardized Withania Somnifera Extract Significantly Reduces Stress-Related Parameters in Chronically Stressed Humans: A Double-Blind, Randomized, Placebo-Controlled Study." 2008. https://api.semanticscholar.org/CorpusID:17771154
• Botturi A, et al. "The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review." Nutrients. 2020. https://pubmed.ncbi.nlm.nih.gov/32503201
• Chen ZW, et al. "Treatment Measures for Seasonal Affective Disorder: A Network Meta-Analysis." Journal of Affective Disorders. 2024. https://pubmed.ncbi.nlm.nih.gov/38220102
• Fusar-Poli L, et al. "The Effect of Cocoa-Rich Products on Depression, Anxiety, and Mood: A Systematic Review and Meta-Analysis." Critical Reviews in Food Science and Nutrition. 2022. https://pubmed.ncbi.nlm.nih.gov/33970709
• Kalkman HO, et al. "Disentangling the Molecular Mechanisms of the Antidepressant Activity of Omega-3 Polyunsaturated Fatty Acid: A Comprehensive Review of the Literature." International Journal of Molecular Sciences. 2021. https://pubmed.ncbi.nlm.nih.gov/33922396
• Srinivasan V, et al. "Melatonin in Mood Disorders." The World Journal of Biological Psychiatry: The Official Journal of the World Federation of Societies of Biological Psychiatry. 2006. https://pubmed.ncbi.nlm.nih.gov/16861139
• Thorn L, et al. "Seasonal Differences in the Diurnal Pattern of Cortisol Secretion in Healthy Participants and Those With Self-Assessed Seasonal Affective Disorder." Psychoneuroendocrinology. 2011. https://pubmed.ncbi.nlm.nih.gov/21145663
• Velichkov M, et al. "A Biphasic Response to Blueberry Supplementation on Depressive Symptoms in Emerging Adults: A Double-Blind Randomized Controlled Trial." European Journal of Nutrition. 2024. https://pubmed.ncbi.nlm.nih.gov/38300292
• "Seasonal affective disorder." National Library of Medicine (MedlinePlus). July 2017. https://medlineplus.gov/seasonalaffectivedisorder.html
• "Seasonal Affective Disorder treatment." UpToDate. January 2025.
  https://www.uptodate.com/contents/seasonal-affective-disorder-treatment
• Prevalence of Seasonal Depression in a Prospective Cohort Study. Wirz-Justice A, Ajdacic V, Rössler W, Steinhausen HC, Angst J. European Archives of Psychiatry and Clinical Neuroscience. 2019;269(7):833-839. doi:10.1007/s00406-018-0921-3.
• The Effect of Age and Chronotype on Seasonality, Sleep Problems, and Mood. Höller Y, Gudjónsdottir BE, Valgeirsdóttir SK, Heimisson GT. Psychiatry Research. 2021;297:113722. doi:10.1016/j.psychres.2021.113722.
• Possible Contributions of Skin Pigmentation and Vitamin D in a Polyfactorial Model of Seasonal Affective Disorder. Stewart AE, Roecklein KA, Tanner S, Kimlin MG. Medical Hypotheses. 2014;83(5):517-25. doi:10.1016/j.mehy.2014.09.010.
• Vitamin D3 Enhances Mood in Healthy Subjects During Winter. Lansdowne AT, Provost SC. Psychopharmacology. 1998;135(4):319-23. doi:10.1007/s002130050517.
• Seasonal Difference in Brain Serotonin Transporter Binding Predicts Symptom Severity in Patients With Seasonal Affective Disorder. Mc Mahon B, Andersen SB, Madsen MK, et al. Brain: A Journal of Neurology. 2016;139(Pt 5):1605-14. doi:10.1093/brain/aww043.
• Saxena RC, Singh R, Kumar P, Negi MP, Saxena VS, Geetharani P, Allan JJ, Venkateshwarlu K. Efficacy of an Extract of Ocimum tenuiflorum (OciBest) in the Management of General Stress: A Double-Blind, Placebo-Controlled Study. Evid Based Complement Alternat Med. 2012;2012:894509. doi: 10.1155/2012/894509. Epub 2011 Oct 3. PMID: 21977056; PMCID: PMC3185238.
• Yan F, Wang B, Zhang Y. Polysaccharides from Cordyceps sinensis mycelium ameliorate exhaustive swimming exercise-induced oxidative stress. Pharm Biol. 2014 Feb;52(2):157-61. doi: 10.3109/13880209.2013.820197. Epub 2013 Sep 19. PMID: 24047103.
• Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013 Aug 7;10(1):37. doi: 10.1186/1550-2783-10-37. PMID: 23924268; PMCID: PMC3750820.
• Gout B, Bourges C, Paineau-Dubreuil S. Satiereal, a Crocus sativus L extract, reduces snacking and increases satiety in a randomized placebo-controlled study of mildly overweight, healthy women. Nutr Res. 2010 May;30(5):305-13. doi: 10.1016/j.nutres.2010.04.008. PMID: 20579522.