Key Takeaways
Seasonal affective disorder (SAD) is a form of depression that occurs most commonly in the fall and winter due to less sunlight.Supplements such as vitamin D, omega-3s, and B vitamins may help.Always consult a healthcare provider before adding supplements to your routine.
Seasonal affective disorder (SAD) is a type of depression that occurs during specific times of the year, most often in the late fall and winter when there is less sunlight. About 5% of people in the United States experience SAD, and it’s more common in women and those living in northern regions with shorter days.
1. Vitamin D
Vitamin D is known as the “sunshine vitamin” because your body makes it when your skin is exposed to sunlight. In the winter, reduced exposure to sunlight can lead to a drop in vitamin D levels.
Most adults need between 600 and 800 international units (IU) of vitamin D daily. With less sunlight in winter, your body makes less vitamin D, which is associated with a higher risk of depression, including seasonal affective disorder.
Some healthcare providers may recommend higher amounts of vitamin D (1,000-2,000 IU) for those with a deficiency. In addition to supplements, you can get vitamin D from fatty fish, egg yolks, and fortified foods such as orange juice, milk, and cereals.
Studies on vitamin D for seasonal affective disorder have shown mixed but promising results. In some studies, individuals who take vitamin D supplements report improvements in mood; however, further research is needed to confirm these effects.
2. Omega-3 Fatty Acids (Omega-3s)
Omega-3 fatty acids are essential fats your body cannot make on its own, so you must get them from food or supplements. The two main types, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play a crucial role in brain health and may help alleviate symptoms of depression.
While studies specifically on seasonal affective disorder are limited, evidence from depression research suggests omega-3s may also help with seasonal mood changes. For mood support, a standard supplemental dose is 1,000 to 2,000 milligrams (mg) of combined EPA and DHA daily.
3. St. John’s Wort
St. John’s wort is a yellow-flowering plant that some people use as a natural option for managing mild to moderate depression. Research on SAD is limited, but studies on its use in depression suggest it may ease depressive symptoms.
St. John’s wort can interact with many medications, including antidepressants, birth control pills, and blood thinners, which may cause serious or even life-threatening side effects. It can also increase sensitivity to sunlight, so consult with a healthcare provider before taking it.
4. S-Adenosyl-L-Methionine (SAM-e)
S-adenosyl-L-methionine (SAM-e) is a compound your body naturally produces to help make neurotransmitters (brain chemicals) like serotonin and dopamine. Research suggests that supplemental SAM-e may help improve mood in people with mild to moderate depression. It works by supporting methylation, a chemical process that affects brain function and mood regulation.
While studies specifically on seasonal affective disorder are limited, SAM-e may help reduce depressive symptoms in people with SAD. Typical doses range from 400 to 1,600 mg per day. SAM-e is generally safe and well-tolerated, though it can sometimes cause nausea, dry mouth, or diarrhea.
5. B Vitamins (B6, B12, Folate)
B vitamins, particularly B6, B12, and folate, play an essential role in brain health by helping your body make neurotransmitters that affect mood. Deficiencies in B vitamins are linked to depression and fatigue. While not specific to SAD, improving vitamin B intake may support mood and boost energy levels.
You can get B vitamins from foods such as:
Leafy greens, legumes, and whole grains (folate)Meat, fish, eggs, and dairy (B12)Poultry, fish, and chickpeas (B6)
B-complex supplements may help if you don’t get enough from food or have trouble absorbing nutrients.
What to Know About Seasonal Affective Disorder (SAD)
SAD can last up to five months, with symptoms improving in the spring. Common symptoms include:
Decreased energy and fatigueIncreased appetite, especially craving carbohydratesLoss of interest in activities you usually enjoyOversleepingPersistent low or “empty” mood
Social withdrawal (“hibernating”)
Light therapy, psychotherapy, and antidepressant medications are the most common treatments for SAD. Some people also explore supplements for seasonal affective disorder to support their mood and energy levels.
When to Seek Treatment
Many people feel a little low or sluggish and experience the “winter blues” during the fall and winter. Seasonal affective disorder is more than a temporary dip in mood. SAD can cause persistent depression, fatigue, and changes in sleep and appetite that interfere with daily life.
You should reach out to a healthcare provider if you:
Are sleeping too muchExperience weight gain due to overeating or craving carbohydrates Feel sad or depressed for most of the dayHave thoughts of self-harm or not wanting to live
Lose interest in activities you usually enjoy
Struggle to manage work, school, or daily responsibilities
Treatment for SAD is available, and taking the first step toward care can help you feel more like yourself again.
How to Take Supplements Safely
Before starting any new supplement for seasonal affective disorder, it’s important to talk with a healthcare provider. They can check for nutrient deficiencies, review your current medications, and recommend the right supplements and dosages.
To take supplements safely:
Choose products from reputable brands that use third-party testing.Don’t use supplements as a substitute for prescribed treatments.Keep in mind that supplements can interact with prescription medications.Remember, “natural” does not always mean safe.
Watch for side effects and let your provider know if you experience any.