Winter is on its way as early sunsets and cold nights push us indoors for the final weeks of the semester. This sudden change from seemingly endless days at the start of the semester to dark and cold walks home after class impacts many students every year.
Milder symptoms of change in mood and loss of energy are usually referred to as “winter blues,” while the more severe lends to Seasonal Affective Disorder, also known as seasonal depression or SAD. A Mental health specialist at the National Institute of Health, Dr. Matthew Rudorfer, claims, “winter blues is … not a medical diagnosis. It’s fairly common … usually clears up on its own in a fairly short amount of time.”
SAD, on the other hand, can lead to extended depression or other serious issues. The disorder also disproportionately affects women, who make up four out of five cases. While waiting for the feeling to pass by doing things like exercising and getting quality sleep, here are five natural supplements that will help aid in the process.
- B Complex vitamins
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B vitamins help transform the protein you consume into serotonin and dopamine, the hormones that increase happiness. The most well-known B vitamins are B6, B9 and B12, which all can be found in a variety of foods or taken in pill form. Foods rich in B vitamins include salmon, leafy greens like spinach, chicken, eggs and beans. Non-meat-eaters are more likely to have a deficiency of B complex vitamins, so this is a great first step to mood-boosting for plant-based gals. B vitamins are also known to be a natural aid for depression in addition to seasonal sadness.
- Melatonin
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Melatonin is a natural chemical released from the pineal gland that, in response to lack of light, signals to your body that it’s time to call it a night. Since the sun is now setting at 5 pm, your body’s response to the earlier increase in melatonin may be responsible for any grogginess or loss of energy. One study suggests a way to combat this is with melatonin itself, by using the hormone intentionally to fall asleep earlier. This way, you can reset your circadian rhythm to work with the time change, so you are awake during more daylight hours than night. Melatonin has become such a popular supplement that it is not only available in pill form but as gummies as well.
- St. John’s Wort
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St. John’s Wort is a wildflower that is native to Eurasia. Researchers aren’t sure exactly why the flower contains a chemical called hyperforin, which produces antidepressant properties. St. John’s Wort can be consumed in the form of capsules, tea or oil. The plant is so highly regarded that it is “widely prescribed in Germany for mild depression, especially in children and adolescents,” according to Psychology Today. The herb has also been linked to easing other health issues such as PMS, menopause, eczema and OCD.
- Vitamin D
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As we head indoors for the winter months, we all will be experiencing a decrease in sunlight. The sun provides us with vitamin D, which has a plethora of roles in the body, from reducing inflammation to immune function. Luckily, it is very easy to replace the Vitamin D you are missing from the sun by getting it from other sources. Oily fish such as salmon, eggs yolks, and red meat are all high in vitamin D. One of the only plants high in Vitamin D is interestingly mushrooms, but they have to have been grown in the light. To consistently increase your Vitamin D intake while it’s too cold to lounge outside, daily capsules are a guaranteed way to see results.
- Ashwagandha
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Another supplement on the rise is Ashwagandha, an evergreen shrub that grows in Asia and Africa. Ashwagandha can boost your mood “through supporting adrenal performance, calming the nervous system, and enhancing immunity and brain function,” according to the Holistic Medical Centre. You can find Ashwagandha available in pill form at almost every grocery and pharmacy.
All of the supplements above are great additions to add to your diet even beyond your winter blues, as everything on this list can only improve your overall health. But before purchasing, please research how these supplements will affect any health conditions you may have or consult a medical professional.