For a significant swath of the population, the shorter days and darker skies of winter are truly dreaded. These seasonal changes bring not only lower temperatures but a lowering of mood.
The winter blues are a common phenomenon—and in some cases, mood changes tied to this change in seasons are significant enough to be diagnosed as Seasonal Affective Disorder (SAD), a depressive disorder with a seasonal pattern that affects approximately five percent of adults in the U.S.
Wherever your darkness-induced feels fall on the spectrum, you’re far from alone—and there are plenty of ways to support your mood if you find yourself white-knuckling it through April. Tactics like daily walks outside (barring you’re not mid-snowstorm, of course), using a sun lap or sunrise alarm, and trying out meditation can all boost your mood and energy throughout this time of year. A few smart tweaks to your supplement routine can also help keep your spirits balanced as you await the return of longer, sunnier days. Here are six that experts recommend trying when gray skies have you feeling blue.
- ABOUT OUR EXPERTS: Dr. Gowri Rocco, M.D., is a physician specializing in integrative, regenerative, longevity, and functional medicine. Seema Shah, M.P.H., M.S., R.D., I.F.N.C.P., W.I.M.I.-C.P., is a registered dietitian and functional nutritionist. Kayleigh Harrison, N.D., L.M.T., is a naturopathic doctor and associate staff physician at Sonoran University of Health Sciences.
1. 5-HTP
Nope, those aren’t the first few letters of a web address. 5-HTP is a precursor to serotonin, one of the neurotransmitters that helps regulate mood. Known as the “feel-good” neurotransmitter, serotonin helps us feel calm, happy, balanced, and connected to others. It also encourages us to feel sleepy at night and helps regulate appetite.
Read More: 5 Signs Your Winter Blues Are Actually Seasonal Affective Disorder
“By taking 5-HTP, you might help your body boost its serotonin levels, which can be particularly helpful for improving mood,” says integrative, regenerative, longevity, and functional medicine specialist Dr. Gowri Rocco, M.D.
You can find 5-HTP in capsules, powders, gummies, and more. Doses usually land around 50 milligrams up to three times a day, but you may need to adjust based on how you feel and what your doctor advises, she says. Also important to note: 5-HTP shouldn’t be mixed with other medications that affect serotonin, Rocco adds.
2. Omega-3 Fatty Acids
Omega-3s get lots of attention for their impact on brain health (think cognition and memory)—but it’s possible they may also help keep your mood healthy.
“Omega-3 fatty acids bolster brain health and mood by supporting the levels of neurotransmitters like serotonin and dopamine,” says functional dietitian Seema Shah, M.P.H., M.S., R.D., I.F.N.C.P., W.I.M.I.-C.P. Interestingly, research suggests people with seasonally-influenced mood issues tend to have lower levels of omega-3s.
These fatty acids also have notable antioxidant benefits, helping the body manage oxidative stress that contributes to inflammation (which has been strongly linked to low mood), Shah adds.
If you’d like to add more omega-3s to your routine, Shah encourages getting them from fish oil. “I recommend purchasing high-quality fish oil supplements from reputable brands like Nordic Naturals, who have good manufacturing practices and use less fillers and preservatives,” she says. As for dosage, she recommends around one gram of an EPA/DHA blend per day—but cautions that fish oil may thin the blood. “People taking blood thinners or who have blood clotting disorders need to be cautious, as do those who will undergo surgery.
3. B Vitamins
To help keep the blues at bay, consider a B-complex. “B vitamins play a critical role in brain function and energy production,” says Rocco. These water-soluble vitamins are also noteworthy because of their positive impact on the nervous system. Responsible for detecting and reacting to our environment, the nervous system acts as the body’s processing system—and issues like mental unrest, fatigue, constant stress, and trouble sleeping can occur when it’s overtaxed.
“Keeping your nervous system in good shape can positively affect your mood, making a daily B-complex vitamin a great support,” Rocco says. Taking B vitamins in methylated form may help ensure your body reaps the most benefits from them.
4. Lemon Balm
Lemon balm: Even the name has a soothing ring to it! “Lemon balm’s mood-elevating qualities are thought to be due to its ability to elevate serotonin and other helpful neurotransmitters,” says Shah. “It’s very calming without strong sedative effects, but is also wonderful for supporting sleep.” One 2021 systematic review and meta-analysis, for example, found that lemon balm significantly improved subjects’ average mood scores when compared with a placebo.
Read More: 8 Mood-Supporting Vitamins and Supplements
While that same research found lemon balm didn’t have serious side effects, Shah advises confirming that it doesn’t interact with other supplements or prescription meds you’re taking. Some studies have shown that lemon balm can impact thyroid hormones, so it’s not recommended for people with thyroid disorders.
If you do try lemon balm, Shah suggests drinking it as a tea. “Its beautiful fragrance in and of itself can lift your spirits,” she says. It’s also commonly taken in liquid extract form.
5. St. John’s Wort
St. John’s Wort is a yellow-flowering perennial plant that’s been well-studied for its effects on mood. Research shows it’s particularly effective for those experiencing low mood. The reason: “Its powerful phytochemicals help to boost the neurochemistry responsible for a good mood and mental well-being,” Shah explains. “It also decreases blood cortisol levels.” (In case you missed it, this stress hormone wreaks havoc on your entire system—mood included—when unchecked.)
Standard dosages of St. John’s Wort for supporting a healthy mood typically land around 300 milligrams three times a day. However, there’s an important caveat to note about this supplement. According to Shah, St. John’s Wort interacts with many of the prescription medications on the market. Because of its potent effects, check with your doctor to make sure it won’t mess with anything else you’re taking before giving it a try.
If you’re in the clear, Shah says it’s worth noting that lemon balm and St. John’s Wort work synergistically when taken together. “Thus, using both herbs together should be strongly considered when addressing seasonal mood changes,” she says.
6. Vitamin D
Sunlight prompts the body to produce vitamin D (hence the nickname “the sunshine vitamin”). It’s no wonder, then, that we tend to have less of it in our bloodstream in the wintertime. “During the winter months, people naturally get less sunlight, and vitamin D levels can decrease,” says Kayleigh Harrison, N.D., L.M.T., a naturopathic doctor and associate staff physician at Sonoran University of Health Sciences.
Perhaps unsurprisingly, low-dipping levels of the sunshine vitamin can influence how you feel mentally and emotionally. “Vitamin D deficiency has been linked to depression,” Harrison says. Shah adds that low vitamin D levels can also be associated with poor sleep, perpetuating the cycle of feeling low.
Before you snag any ol’ bottle of vitamin D supplements, Harrison encourages having your levels checked. This way, your healthcare provider can give you accurate guidance on dosing. (Generally, vitamin D3, in particular, is your best bet, as it’s the best-absorbed form.) From there, look for brands that have been third-party tested—and don’t forget to round out your supplementation with other mood-enhancing behaviors. “These supplements are best used adjunctively with other therapies such as light therapy, a healthy diet, and adequate exercise,” Harrison says.