Seasonal affective disorder, or SAD, is a form of depression triggered by changing seasons. SAD often develops in late fall or early winter when days shorten and you get less exposure to sunlight. The condition goes away in spring or summer when the days are longer and you get more sunlight. Winter-onset SAD often occurs in the northern United States. Vitamins that help SAD work with your body's chemistry to reduce symptoms.
SAD Symptoms
Symptoms of SAD vary from person to person, but this condition shares symptoms associated with clinical depression. According to the American Academy of Family Physicians, symptoms include appetite changes, weight gain, a drop in energy level, fatigue, problems concentrating, oversleeping, irritability, anxiety and isolation from social settings. Increasing vitamin intake when the condition develops reduces these symptoms.
Vitamin B6
Take 250 mg of vitamin B6 early in the day to fight SAD. Vitamin B6 helps regulate blood sugar levels and maintain serotonin levels. This vitamin reduces irritability, weakness, insomnia and nervousness. According to the National Institutes of Health Office of Dietary Supplements, foods containing B6 include fortified cereals, beans, meat and poultry, fish, bananas and nuts.
Magnesium
Take 160 to 500 mg of magnesium at bedtime for SAD. A research study published on the National Center for Biotechnology Information website says magnesium deficiency occurs in many patients suffering from depression and patients who have attempted suicide. Magnesium balances blood sugar levels. Foods containing magnesium include nuts, spinach, oatmeal, dark chocolate and whole grain breads.
L-tyrosine
This amino acid affects neurotransmitters that regulate emotions. This nutrient may help alleviate SAD symptoms such as anxiety, irritability, stress and frustration. Take 100 mg of L-tyrosine per 2.2 pounds of your body weight. You find L-tyrosine in meats, dairy products, fish, whole grain and oats.
Vitamin B9
Vitamin B9, also called folic acid, helps your body convert food into energy. Take 400 mcg or 0.4 mg of this vitamin for SAD. According to the University of Maryland Medical Center, studies indicate that 15 to 38 percent of depression sufferers have low levels of folic acid. Drugstores sell this vitamin in pill form. Foods containing folic acid include spinach, dark leafy greens, soybeans, kidney beans, white beans, lima beans, mung beans, salmon, orange juice, avocado and whole grains and fortified cereals.
Recommendations
Vitamins that help SAD do so because they balance blood sugar levels. Blood sugar levels affect parts of the brain that regulate mood and emotions. Get the majority of your vitamins from food instead of supplement forms. Talk to your doctor about any vitamins you take to make sure they don't interact with antidepressant medications.
Tags: sugar levels, blood sugar, folic acid, your body, blood sugar levels