Managing Seasonal Depression: Natural Ways to Beat the Winter Blues

Is there anything more magical than Canada in the winter? With snowy landscapes, holiday festivities and cozy evenings in front of the fire, we often forget that many people experience the winter blues. 

The Canadian Psychological Association reports that around 15% of Canadians will experience Seasonal Affective Disorder in their lives. The effects can range from minor mood swings and low periods to extreme depression that interferes with your daily life. 

Luckily, there are natural ways to beat the winter blues without relying on antidepressants and mood stabilizers. In this post, we'll reveal ten amazing supplements and other holistic approaches to banish those low moods. 

Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a form of depression that usually occurs in the late fall and lasts until early spring. Researchers haven't pinpointed its exact cause, but many believe that the disruption to our biological clocks and less sunlight contribute to SAD development.  

As with other types of depression, SAD occurs when chemicals and hormones in the brain become imbalanced.

SAD symptoms include:

• Fatigue and lethargy
• Not having much energy
• Problems concentrating
• Weight gain due to higher carbohydrate cravings
• Losing interest in socializing and hobbies
• Feeling irritable, sad and hopeless

In severe cases, SAD can also cause suicidal thoughts, although only 2-3% of Canadians experience the clinical variation. 

Top 10 Supplements and Vitamins for Seasonal Affective Disorder from Lifestyle Markets

Supplements aren't miracle cures, and if you're experiencing severe symptoms, we recommend seeing a mental health professional. However, they can balance your moods and give your body the vital nutrients it needs to thrive during winter. 

We've hand-picked 10 of our favourite winter supplements at Lifestyle Markets - which will you choose?

1: Vitamin D3

Vitamin D is the sunshine vitamin, and we should all focus on increasing our levels during the winter. As there's less available sunshine, people struggle to get their recommended Vitamin D3 intake, which can result in low moods. 

We recommend Whole Earth & Sea Vitamin D3 & K2, which can enhance mood and promote bone health. 

2: Omega-3 Fatty Acids

Omega-3s, especially those found in fish oil (also known as EPA and DHA), are vital for brain health. Multiple studies suggest that omega-3 fatty acids can be beneficial in the treatment of depression by supporting neurotransmitter function (Harvard Health). 

If you're looking for an effective supplement, we recommend Natural Factors RX Omega-3 Triple-Strength SoftGels, which provide optimal health benefits. 

3: Magnesium

Magnesium controls a whopping 300 biochemical reactions in your body, including stress reduction and mood regulation. Aside from its emotional advantages, magnesium can also enhance your sleep, and you wake up feeling refreshed. 

CanPrev Magnesium Bis-Glycinate is a gentle supplement that gives your body what it needs without any side effects. 

4: B Complex Vitamins

Vitamin B-Complex needs no introduction, as most of us are well aware of its energy-boosting effects. Those winter months can make anyone feel lethargic, but studies show that B6, B9 and B12 can regulate your moods and increase energy (PubMed). 

We recommend Sisu B Calm with Rhodiola capsules, which boost your energy and promote relaxation. 

5: 5-HTP (5-Hydroxytryptophan)

5-HTP is a natural precursor to serotonin - also known as the "feel-good" neurotransmitter. When your body produces more serotonin, it can enhance your moods and reduce the symptoms of depression and anxiety. 

If you're looking for an effective supplement, we recommend Natural Factors 5-HTP 100mg to improve mood and sleep.

6: L-Theanine

Green tea is a fantastic drink for your winter routine but an acquired taste. Most of its health benefits are due to L-theanine, a relaxing ingredient that reduces stress and maximizes focus. 

New Roots L-Theanine 250mg is a natural way to calm the mind and ensure you can maintain focus during those cold days. 

7: Probiotics

The gut is responsible for so many functions, but it rarely gets the attention it deserves. If you're dealing with depression and excess stress, it could be due to the gut and brain connection, which is a well-studied theory. 

When you balance your gut bacteria with probiotics, you can expect a more stable mental state. We recommend Natural Factors Calm Biotic as your treatment of choice. 

8: Rhodiola Rosea

Rhodiola is an adaptogen that offers multiple benefits during the winter. It's renowned for its ability to improve mental clarity, reduce fatigue, and give your fight/flight response an extra boost. 

Women can find the adaptogen particularly beneficial when dealing with SAD. If you're looking for an expert formula, WomenSense Rhodiola provides targeted support for stress management.

9: Ashwagandha

Cortisol production often speeds up during stressful situations, and research shows that levels are usually higher during winter (Psychiatric Times). As an adaptogen, Ashwagandha can regulate cortisol levels and reduce stress naturally. 

You can increase your intake of the ancient herb by using Purica Ashwagandha, a premium-quality supplement. 

10: St. John's Wort

St. John's Wort is a natural remedy that some people use for depression. It can boost your serotonin levels, which improve moods and regulate stress. 

Remember, severe cases of depression might require medical treatment, but you can use St. Francis St. John's Wort for easy absorption.

Other Tips for Managing Seasonal Depression

Seasonal depression often requires multiple approaches, including support from mental health professionals, supplements, lifestyle changes and - in some cases - medication. 

The following tips are ideas based on what works for others, but you might want to experiment with different holistic measures and see which suits you. 

Light Therapy: 

Some people roll their eyes at the idea of light therapy, but people with SAD swear by it. Sitting in front of a lightbox for up to 30 minutes daily can improve your mood and regulate melatonin production. 

Lightboxes might not work for everyone, but many people find they relieve their symptoms and make depression more manageable. 

Physical Activity: 

In the words of Elle Woods, "Exercise gives you endorphins; endorphins make you happy." It's completely true! When you produce more endorphins, your mood naturally improves. 

So, the next time you're dreading that workout, think about the post-sweat mood boost. You don't need to go crazy in the gym because a 20-minute walk will still have plenty of benefits.

Healthy Diet: 

What you eat directly impacts your mood. Sure, loading up on carbs and candy might seem like a great idea on the surface, but a nutrient-rich diet can relieve depression and help you focus. 

Whole grains, leafy greens, fatty fish, seeds and nuts are all great ways to increase your nutrient intake. The immediate surge after a sugar rush might feel great initially, but it quickly crashes.

Social Engagement: 

Winter often encourages isolation, but maintaining social connections is vital. It's easy to stay inside and keep warm, but you should make the effort to see your loved ones or arrange regular Facetimes to stay in touch. 

Social activity can elevate your mood and make you feel less isolated, which reduces depression symptoms. 

Shop Supplements Online at Lifestyle Markets

If you want to improve your winter blues and look forward to better moods, Lifestyle Markets is your go-to resource for high-quality supplements. 

We offer supplements from Canada's most reputable brands, including Natural Factors and CanPrev. Our experts carefully select each collection and conduct extensive quality control checks to ensure our customers have the best possible experience. 

If you need any support or have questions, please get in touch with our friendly customer service team today.