Five of the Best Vitamins for the Winter Blues

When the weather is colder and the days are shorter, have you noticed a predictable pattern of feeling down and low energy? If you don't seem to have the same enthusiasm for life during the winter months, you may be experiencing the winter blues.

The winter blues are a milder form of seasonal affective disorder, or SAD for short. The winter blues may cause symptoms such as: 

• Low mood
• Decreased energy
• Irritability 
• Difficulty concentrating 
• Changes in sleep and appetite

Researchers believe the winter blues occur due to changes in the circadian rhythm and serotonin levels caused by decreased sunlight. Exposure to sunlight promotes the production of serotonin, which plays a role in mood. Sunlight also helps us regulate our sleep-wake cycle, known as our circadian rhythm.

When you have less exposure, serotonin levels can drop, and your circadian rhythm can suffer. This can negatively affect your mood, leading to the winter blues.

There are things you can do to increase your serotonin levels and overall well-being naturally. For instance, taking specific vitamins may boost chemicals in the brain that positively:

• Affect mood
• Help with sleep
• And increase energy.

Getting enough of these vitamins is vital for your overall well-being.

The article below discusses the best vitamins and supplements for decreasing winter blues symptoms.

The Role of Vitamins and Supplements

Your body needs specific vitamins and minerals to function optimally. Vitamins help maintain heart health and immune system function and reduce your risk of heart disease. They also play an essential part in keeping the brain healthy and functioning well. 

Vitamins help your brain's health by supporting cell structure and neurotransmitter production. Neurotransmitters are chemicals that send signals from the nerve cells in your brain to other cells. Neurotransmitters affect various functions, including:

• Movement
• Cognition
• And mood.

Examples of neurotransmitters that regulate mood include serotonin and dopamine.

If you do not get enough of specific vitamins and minerals, it can lead to a nutritional deficiency. Researchers have linked vitamin deficiencies with mood disorders such as depression.

A 2023 review article in the journal Nutrients found that low levels of nutrients can harm the nervous system. This includes vitamin D, magnesium, calcium, and vitamin B. These deficiencies can also lead to symptoms of depression. 

Keep in mind that the article below is for informational purposes only. It does not constitute medical advice. Before taking any supplements, including vitamins, you must speak to your doctor. 

Top Vitamins for the Winter Blues

Vitamin D

Vitamin D is an essential nutrient that promotes optimal muscle function and bone health and boosts the immune system. It also plays a significant role in serotonin production and mood regulation. 

The body can produce vitamin D after exposure to the sun. After being in the sun, your skin changes cholesterol into vitamin D. However, in winter, there is less sunlight, making vitamin D deficiency more common.

A 2024 literature review published in the journal Nutrients indicated that a vitamin D deficiency increases the risk of developing seasonal affective disorder.

Supplementation with vitamin D may help combat the winter blues. A meta-analysis of randomized controlled trials published in the Journal of Postgraduate Medicine included trials involving 948 participants. The study found that vitamin D supplementation significantly impacted depression ratings and decreased symptoms.

Vitamin D can be obtained from sun exposure, supplementation, and diet. The recommended intake for adults is 600 IU daily ( international units). Vitamin D supplementation is generally well tolerated. However, potential side effects may include nausea, vomiting, and constipation.

In addition to sun exposure, good sources of vitamin D include: 

• Trout
• Fortified cereal
• Salmon
• Mackerel 

Vitamin B12

Vitamin B12 is also one of the best supplements for the winter blues. It is an essential nutrient for adequate nerve function, the production of red blood cells, and energy. A deficiency in vitamin B12 can lead to symptoms such as weakness, fatigue, and cognitive difficulties. 

Your body cannot produce vitamin B12. It is found in animal products, added to certain foods, and available as a supplement.

Vitamin B12 may help produce dopamine and serotonin, improving focus, energy, and mood. A 2020 article published in Cureus reviewed 35 studies on using vitamin B12 and depression. 

The research indicated that B12 supplementation can help prevent symptoms of depression. It may also improve the effect of antidepressant medications.

The recommended daily dose of vitamin B12 for adults is 2.4 mcg (microgram) daily. Good sources of vitamin B12 include: 

• Poultry
• Eggs
• Dairy products
• Fortified breakfast cereals
• Clams

Possible side effects from vitamin B12 supplementation include abdominal pain, headaches, and a rash.

Vitamin C

Vitamin C is also a helpful supplement for the winter blues. Vitamin C plays a role in immune system function and collagen production. It is also an antioxidant. Antioxidants protect your body from oxidative damage due to free radicals. 

Individuals with vitamin C deficiency may have a weakened immune system, which can contribute to fatigue and low mood.

Research continues on the specific physiological response vitamin C has on depression. However, reducing the degree of oxidative stress may decrease symptoms of depression. Boosting the immune system and increasing energy may help combat winter blues symptoms. 

A randomized, double-blind, placebo-controlled trial published in Trials involved 42 adults divided into two groups. One group took 3,000 mg of vitamin C daily for two weeks, while the other half were in the placebo group.

Using the Beck Depression Scale, researchers found that people who took vitamin C reported a better mood. They felt better than those in the placebo group.

The recommended vitamin C intake for adults over 19 is 90 mg (milligram) for males and 75 mg for females.

Good sources of vitamin C include:

• Citrus fruits
• Leafy greens
• Berries
• Spinach
• Tomatoes

Possible side effects from vitamin C supplementation include stomach cramps, bloating, heartburn, and diarrhea.

Omega-3 Fatty Acids

Omega 3 fatty acids are a type of polyunsaturated fats that your brain needs for optimal functioning. There are different types of Omega-3s. The two forms playing the most significant role in brain function include: 

• Docosahexaenoic acid (DHA): DHA plays a role in reducing inflammation and building cell membranes in the brain. 

• Eicosapentaenoic acid (EPA): EPA acts similarly to DHA, building cell membranes in the brain and decreasing inflammation.

Omega-3 fatty acids may move quickly through the cell membrane of the brain and react with mood-related molecules. It is possible that some individuals who develop depression may not have enough DHA and EPA.  

An observational study published in the Journal of Personalized Medicine involved 165 patients with mild to moderate depression. The participants were randomized into three groups:

• One group received omega-3 fatty acid supplements
• One group received an antidepressant alone
• One group received an antidepressant along with omega-3 supplementation.

The study indicated that the combination of omega-3 fatty acid supplements and an antidepressant significantly improved depressive symptoms more than the antidepressant alone.

The recommended daily intake of omega-3 fatty acids for males is 1.6 g ( grams) and 1.1 g (grams) for females. 

 

Good food sources for Omega-3s include: 

• Fish such as salmon
• Chia seeds
• Walnuts
• Flax seeds

Potential side effects from omega-3 supplementation include headache, unpleasant taste, and heartburn.

Magnesium

Magnesium is a mineral essential for proper nerve and muscle function. It also helps improve sleep quality and stress reduction. Individuals who develop magnesium deficiency can experience insomnia, anxiety, and irritability.

Magnesium is an essential supplement for treating the winter blues. It helps produce serotonin and melatonin. These chemicals affect mood regulation. Magnesium also helps promote relaxation, which may improve winter blues symptoms.

A randomized crossover trial published in the journal PLoS involved 126 males diagnosed with mild to moderate depression. Participants completed a patient health questionnaire to determine the severity of symptoms.

During 12 weeks, the individuals received 6 weeks of magnesium supplementation and went 6 weeks without magnesium. Participants reported a significant decrease in depressive symptoms while they were taking magnesium. Improvements were reported within two weeks of starting the supplementation.

The recommended daily magnesium intake for adults over 30 is 420 mg for males and 320 mg for females. 

Good sources of magnesium include: 

• Leafy greens
• Whole grains
• Seeds
• Nuts

Potential side effects can include nausea and diarrhea.

Other Helpful Supplements

In addition to the vitamins for winter blues listed above, certain other supplements may be beneficial, such as:

5-HTP

The body makes 5-HTP from tryptophan and converts it into the neurotransmitter serotonin. Supplementation with 5-HTP may potentially increase serotonin levels in the brain and help have a positive impact on:

• Anxiety
• Sleep
• And mood.

Potential side effects may include nausea, drowsiness, and heartburn. It's essential to take the supplement as directed. Excessive doses may lead to significant muscle problems, including spasms.

SAM-e

The body naturally produces SAM-e from the amino acid methionine. It helps the body produce specific neurotransmitters such as serotonin and dopamine. Both may help improve mood and treat winter blues symptoms.

It is essential to take SAM-e as directed and consult your physician before starting supplementation. Large doses may increase feelings of anxiety. Other potential side effects may include nausea, headache, insomnia, and dry mouth.

Researchers continue to study other potential supplements, such as probiotics, which affect gut health. Problems with gut health are linked to additional systemic issues, including mood disturbances.

Herbal remedies, such as St John's Wort, may also have some benefits for treating mood disorders. However, more research is needed to confirm the benefits of these supplements. It is also vital to consult with your healthcare professional before starting any supplement.

Conclusion

The winter blues are more than feeling down for a day or two. Symptoms can have a significant impact on your daily life. However, vitamins for winter blues can help reduce symptoms and improve overall health and wellness.

Other healthy choices, along with supplements, can help reduce symptoms. These include getting enough sleep, exercising regularly, managing stress, and spending time with loved ones.

If you have winter blues symptoms that affect your daily life, it is crucial to see a healthcare professional. They can provide personalized advice and treatment.

Remember, treatment is available. The winter blues are manageable, and several effective strategies exist to cope with them and improve your overall wellness.