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Supplements for SAD: how 5-htp helps beat the Winter Blues
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As the days grow shorter and the evenings draw in, these seasonal changes can impact more than just the environment—they can also affect your well-being. Seasonal Affective Disorder (SAD) affects 5% of the population[1 Trusted Source 2016 - Psychology Research and Behavior Management Research evaluation Seasonal affective disorder, winter type: current insights and treatment options ] . There are ways to lift your mood even on the gloomiest of days. Simple lifestyle changes in your diet can make a big difference. This article explores different remedies for SAD like a balanced diet, vitamins for SAD and ways to brighten your outlook during the winter.
How is SAD different from the winter blues?
A full-blown seasonal affective disorder (SAD) is far more serious and rarer than the winter blues as it’s a clinically diagnosable condition. It’s actually considered a subtype of clinical depression specifically tied to seasonal changes in light and darkness[2 Trusted Source 2023 - NHS 3rd-party source Do you have the winter blues? ] . Compared to SAD, the winter blues usually affects about 10% of the population[1 Trusted Source 2016 - Psychology Research and Behavior Management Research evaluation Seasonal affective disorder, winter type: current insights and treatment options ] . When does SAD start? People can experience SAD in summer or winter, as the changes in the environment disrupt your internal body clock known as the circadian rhythm. Compared to the winter blues, SAD is a more chronic condition that usually strikes year after year, and requires light therapy or other treatments like antidepressants to help you get through it[3 Trusted Source 2013 - NIH News in Health 3rd-party source Beat the Winter Blues: Shedding Light on Seasonal Sadness ] . With SAD, symptoms are more severe and make it hard to function normally on a day-to-day basis. Talking to your GP can help you get a diagnosis and additional treatment. Let’s have a look at how SAD affects your brain.
SAD and your brain chemicals
Your mood and mental state are a result of your brain’s chemical activity. The amount of light that enters your eyes, which is decreased in winter, influences two important brain chemicals serotonin and melatonin. Their balance plays a major role in the way you feel during the winter blues or an SAD episode. Your sleep hormone melatonin responds to darkness and affects your internal body clock[4 Trusted Source 2015 - Depression Research and Treatment Systematic and meta-analysis Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches ] . Melatonin production increases during the winter months, leading to low energy and sleepiness while serotonin plays a more significant role in regulating your mood.
How do you know if you have winter blues?
Everyone can feel a little sadness as we kiss goodbye to the summer months. The winter blues are when you’re feeling sad and experiencing the seasonal funk during late fall and winter. This might come as a surprise, however, winter blues are fairly common[3 Trusted Source 2013 - NIH News in Health 3rd-party source Beat the Winter Blues: Shedding Light on Seasonal Sadness ] . The symptoms are mild and allow you to function and still enjoy life, just with a tendency to "pull back a little bit" socially compared to other times of the year.
How long do winter blues last?
The winter blues tend to clear up in a fairly short amount of time on their own, especially if they’re linked to stressors like the festivities during the holiday season. The symptoms definitely get better as soon as the days start to get warmer and longer. So, how do you beat the winter blues? If you’re looking for a natural mood and sleep boost, let’s explore the science behind the winter blues and SAD, and what can help you achieve the relief you’re searching for.
What is the best treatment for seasonal affective disorder?
Serotonin, your feel-good brain chemical, is intimately involved in regulating your mood meaning serotonin-boosting treatments are the best way to calm SAD. Serotonin is evidenced to vary between seasons. Serotonin levels are higher in summer compared to winter. Sunlight is one of the factors that keeps its levels high[4 Trusted Source 2015 - Depression Research and Treatment Systematic and meta-analysis Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches ] . Tryptophan is serotonin’s building block found in protein-rich foods. Upon intake, tryptophan enters the brain and is converted to 5-htp, which is then converted to serotonin (5-ht). 18 SAD patients entered a study that assessed the effect of tryptophan on SAD symptoms[5 Trusted Source 1999 - Psychiatry Research Human study Behavioral effects of tryptophan depletion in seasonal affective disorder associated with the serotonin transporter gene? ] . Participants provided with tryptophan-free drinks reported depressive symptoms, reinforcing serotonin’s central involvement in SAD[5 Trusted Source 1999 - Psychiatry Research Human study Behavioral effects of tryptophan depletion in seasonal affective disorder associated with the serotonin transporter gene? ] .
How can seasonal affective disorder be treated without medication?
5-htp, the precursor to serotonin, is available in supplemental form as a safe way of increasing serotonin naturally. 5-htp can freely enter the brain and is directly converted to serotonin. While official supplements for SAD are yet to be developed, 5-htp has been researched in mood disorders, with promising results. A review of 13 studies found that those supplemented with 5-htp reported improvement in mood and lowered depression scores[6 Trusted Source 2020 - Nutrition Reviews Systematic and meta-analysis Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis ] . Compared to an antidepressant, 2 weeks of supplementation with 5-htp demonstrated equivalent benefits in managing depression, however, it’s yet to be recognized as an authorised treatment for depression[7 Trusted Source 2013 - Asian Journal of Psychiatry Human study Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode ] . brain feed’s 100 mg 5-htp is extracted and isolated from Ghanian Griffonia si0mplicifolia seeds. 98% of the tablet is comprised of 5-htp making it the smallest, nutrient-dense tablet available and no unnecessary bulking agents.
Is Vitamin D good for seasonal depression?
You heard right - vitamin D for seasonal depression is a good choice as it helps alleviate symptoms of SAD. Wondering how it happens? Studies have shown that vitamin D plays an important role in regulating your feel-good chemical serotonin production in the brain[8 Trusted Source 2015 - The FASEB Journal Research evaluation Vitamin D and the omega‐3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior ] ,[9 Trusted Source 2014 - The FASEB Journal Research evaluation Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode ] ,[10 Trusted Source 2021 - Sleep Medicine Reviews Research evaluation Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway ] ,[11 Trusted Source 2020 - Journal of Affective Disorders Human study Effects of vitamin D supplementation on depression and some involved neurotransmitters ] . It helps convert serotonin’s building block tryptophan into your feel-good chemical quicklier by boosting the power of a compound, responsible for the chemical reaction that produces serotonin[8 Trusted Source 2015 - The FASEB Journal Research evaluation Vitamin D and the omega‐3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior ] ,[12 Trusted Source 2018 - The FASEB Journal Animal study Vitamin D Stimulates Serotonin Production via Induction of the Tryptophan Hydroxylase 2 Isoform in B14 Rat Medullary Neurons ] . Sufficient vitamin D and tryptophan intake is essential to maintain optimal serotonin production. In the general population, vitamin D levels are at their lowest in winter[13 Trusted Source 2018 - International Journal of Environmental Research and Public Health Research evaluation Is Sunlight Exposure Enough to Avoid Wintertime Vitamin D Deficiency in United Kingdom Population Groups? ] . Therefore, supplementing with vitamin D and maintaining healthy levels during the colder months could help combat the SAD symptoms by boosting serotonin production which helps regulate your mood.
What can help with SAD?
Physical exercise, spending time in the sunlight and light therapy are all great strategies to change your mood affected by the weather that have all been studied and proven to help. It’s great if you can tick off exercising and getting enough sunlight by working out outside. If the weather is playing tricks with you, however, try SAD light therapy, an effective SAD symptom relief.
Keep your cool during the cold days with these SAD remedies which can alleviate the winter blues.
References
[1] Meesters, Y., & Gordijn, M. C. (2016). Seasonal affective disorder, winter type: current insights and treatment options. Psychology Research and Behavior Management, 9, 317–327. https://doi.org/10.2147/PRBM.S114906
[2] Do you have the winter blues? (2023). NHS inform. https://www.nhsinform.scot/healthy-living/mental-wellbeing/low-mood-and-depression/do-you-have-the-winter-blues/
[3] Beat the Winter Blues: Shedding Light on Seasonal Sadness (2013). NIH News in Health. https://newsinhealth.nih.gov/2013/01/beat-winter-blues
[4] Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment, 2015, 1–6. https://doi.org/10.1155/2015/178564
[5] Lenzinger, E., Neumeister, A., Praschak-Rieder, N., Fuchs, K., Gerhard, E., Willeit, M., Sieghart, W., Kasper, S. F., Hornik, K., & N. Aschauer, H. (1999). Behavioral effects of tryptophan depletion in seasonal affective disorder associated with the serotonin transporter gene? Psychiatry Research, 85(3), 241–246. https://doi.org/10.1016/S0165-1781(99)00009-8
[6] Javelle, F., Lampit, A., Bloch, W., Häussermann, P., Johnson, S. L., & Zimmer, P. (2020). Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis. Nutrition Reviews, 78(1), 77–88. https://doi.org/10.1093/nutrit/nuz039
[7] Jangid, P., Malik, P., Singh, P., Sharma, M., & Gulia, A. K. D. (2013). Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian Journal of Psychiatry, 6(1), 29–34. https://doi.org/10.1016/j.ajp.2012.05.011
[8] Patrick, R. P., & Ames, B. N. (2015). Vitamin D and the omega‐3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. The FASEB Journal, 29(6), 2207–2222. https://doi.org/10.1096/fj.14-268342
[9] Patrick, R. P., & Ames, B. N. (2014). Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism. FASEB Journal: Official Publication of the Federation of American Societies for Experimental Biology, 28(6), 2398–2413. https://doi.org/10.1096/fj.13-246546
[10] Huiberts, L. M., & Smolders, K. C. H. J. (2021). Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway. Sleep Medicine Reviews, 55, 101379. https://doi.org/10.1016/j.smrv.2020.101379
[11] Kaviani, M., Nikooyeh, B., Zand, H., Yaghmaei, P., & Neyestani, T. R. (2020). Effects of vitamin D supplementation on depression and some involved neurotransmitters. Journal of Affective Disorders, 269, 28–35. https://doi.org/10.1016/j.jad.2020.03.029
[12] Lucas, D. A., Sabir, M. S., Mallick, S., Whitfield, G. K., Haussler, M. R., & Jurutka, P. W. (2018). Vitamin D Stimulates Serotonin Production via Induction of the Tryptophan Hydroxylase 2 Isoform in B14 Rat Medullary Neurons. The FASEB Journal, 32(S1). https://doi.org/10.1096/fasebj.2018.32.1_supplement.lb155
[13] Kift, R., Rhodes, L. E., Farrar, M. D., & Webb, A. R. (2018). Is Sunlight Exposure Enough to Avoid Wintertime Vitamin D Deficiency in United Kingdom Population Groups? International Journal of Environmental Research and Public Health, 15(8), 1624. https://doi.org/10.3390/ijerph15081624
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