winter blues supplements for sad treatment remedies for SAD 5HTP & SAD

Supplements for SAD: Can 5-HTP help beat the winter blues?

Published Oct 25, 2022 | Updated Jul 30, 2024

Seasonal affective disorder (SAD) is a condition where 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 ] experience low mood, lethargy, and sleepiness during the autumn/winter months. Changes in the duration of day and night influences the body clock. Those experiencing SAD recover by spring/summer. Some SAD treatments include light therapy, CBT, and exercise which can alleviate the winter blues. These remedies for SAD are clinically proven to show benefit.

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 (decreased in winter) influences two important brain chemicals including serotonin and melatonin. Their balance plays a major role in the way you feel during autumn/winter. Melatonin responds to darkness, with increased production during winter months [2 Trusted Source 2015 - Depression Research and Treatment Systematic and meta-analysis Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches ] . This contributes to low energy and sleepiness. Serotonin has a bigger impact on mood.

SAD and serotonin

Serotonin, your feel-good brain chemical, is intimately involved in regulating your mood. It 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 [2 Trusted Source 2015 - Depression Research and Treatment Systematic and meta-analysis Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches ] .

Tryptophan is an amino acid (protein 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). Participants provided tryptophan-free drinks reported depressive symptoms, reinforcing the central involvement of serotonin 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? ] .

The enzyme (compound that speeds up a chemical reaction) that converts tryptophan to 5-HTP needs Vitamin D to be activated [3 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 ] . In the general population, vitamin D levels are at its lowest in winter [4 Trusted Source 2018 - International Journal of Environmental Research and Public Health Human study Is Sunlight Exposure Enough to Avoid Wintertime Vitamin D Deficiency in United Kingdom Population Groups? ] and this affects conversion of tryptophan to serotonin. To maintain optimal serotonin production from tryptophan, sufficiency of Vitamin D and tryptophan is essential.

5-HTP: a shortcut to serotonin

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. Evidenced 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 2019 - 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 supplementation of 5-HTP demonstrated equivalent benefits in managing 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 100mg 5-htp is extracted and isolated from Ghanian Griffonia Simplicifolia seeds. 98% of the tablet is comprised of 5-htp making it the smallest, nutrient-dense tablet available and no unnecessary bulking agents. Read more about it here.

References

Meesters, Y. et al. (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
Melrose S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depress Res Treat. 178564. https://doi.org/10.1155/2015/178564
Patrick R. P. et al. (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. FASEB J. 29(6):2207-22. https://doi.org/10.1096/fj.14-268342
Kift R et al. (2018). Is Sunlight Exposure Enough to Avoid Wintertime Vitamin D Deficiency in United Kingdom Population Groups? Int J Environ Res Public Health.15(8):1624. https://doi.org/10.3390/ijerph15081624
Lenzinger E. et al. (1999).. Behavioral effects of tryptophan depletion in seasonal affective disorder associated with the serotonin transporter gene? Psychiatry Res. 85(3):241-6. https://doi.org/10.1016/S0165-1781(99)00009-8
Javelle, F. et al. (2019). Effects of 5-hydroxytryptophan on distinct types of depression: a systematic review and meta-analysis. Nutrition Reviews. https://doi.org/10.1093/nutrit/nuz039
Jangid, P. et al. (2013). Comparative study of efficacy of l-5-hydroxytryptophan and fluoxetine in patients presenting with first depressive episode. Asian Journal of Psychiatry, 6(1), pp.29–34. https://doi.org/10.1016/j.ajp.2012.05.011