Beat the Winter Blues: Natural Solutions for Seasonal Depression
The winter season is often referred to as a time of joy. We spend much of it enjoying the holidays, spending time with family, and basking in the warmth of cozy traditions. However, for many of us, winter brings with it the symptoms of Seasonal Affective Disorder (SAD), also known as seasonal depression. Many different factors can contribute to SAD, including low levels of vitamin D, and it can manifest itself in a number of ways, such as low mood, increased anxiety and irritability, persistent fatigue, and disrupted sleep. Those of us who deal with SAD know that it can make these cold months feel long and bleak, but the good news is that you have the power to do more than simply wait for spring. Take charge of your mental health this winter with the supplements, herbs, mushrooms, and formulas outlined below.
The Importance of Vitamin D
Vitamin D is an essential nutrient that is both produced by our bodies and consumed in our diets. This vitamin plays a key role in serotonin production, dopamine facilitation, brain function, and sleep quality. Several studies have linked vitamin D deficiency with SAD, explaining why symptoms often arise during winter months. When sunlight is scarce, like in the winter, your body may not be able to produce adequate levels of vitamin D. Without the necessary sunlight exposure, you may need to increase the amount of vitamin D in your diet or use supplements. Linked below are some of our favorite vitamin D supplements.
- Liquid Health Vegan Vitamin D3
- Pure Essence Vitamin D3 2000 IU Capsules
- Pure Essence Vitamin D3 5000 IU Capsules
Sometimes, supplementing vitamin D on its own isn't enough to fully alleviate symptoms. Continue to the next sections for herbs and other natural supplements to help further boost your mood.
Mood-Boosting Herbs & Mushrooms
St. John's Wort
One of the most well-known herbal mood-boosters, St. John's wort has shown promise as a natural treatment for mild-to-moderate depression, including that which is caused by SAD. St. John's wort contains compounds that help increase levels of serotonin and other neurotransmitters. In addition, the herb has a calming effect, helping to ease the anxiety and stress that can come along with bouts of depression. St. John's wort can be taken in capsules, as an extract, or as a tea, though it should be noted that St. John's wort should not be taken alongside prescription antidepressants.
Saffron
Like St. John's wort, Saffron contains compounds that can help boost low mood. These compounds interact with receptors in the brain to inhibit re-uptake of neurotransmitters such as serotonin and dopamine, keeping them active for longer periods of time. Saffron also has a calming effect that can help alleviate anxiety and improve sleep quality. Remarkably, some studies found that for those with mild-to-moderate depression, saffron can be as affective as some antidepressants, with fewer side effects.
Passion Flower
For many experiencing SAD, stress and depression go hand in hand. Passion flower can help ease overwhelming emotions by promoting increased levels of gamma-aminobutyric acid (GABA). As a nervine herb, Passion flower has a calming effect on the nervous system, promoting relaxation, sleep, and tranquility. This herb can be taken as a tea, in capsules, or as an extract.
Damiana
Like many of the herbs on this list, damiana has been shown to promote increased serotonin and dopamine activity in the bran. In addition, it can further reduce symptoms of SAD by balancing hormones, calming the nervous system, and fighting fatigue. Damiana is also a natural aphrodisiac, which means it can help increase libido levels that may have dropped due to seasonal depression. Damiana can be taken as a tea, in capsules, or as an extract. If you are taking antidepressants, talk to your doctor before supplementing with damiana, as it can interact with certain medications.
Rhodiola
Low energy levels, a major symptom of SAD, can be remedied through supplementation with rhodiola. Rhodiola helps boost mitochondrial function, increasing energy at the cellular level. In addition, this herb can help regulate levels of serotonin, dopamine, and norepinephrine, helping to increase mood, and has even been shown to help balance cortisol (the stress hormone). Rhodiola is also known for its ability to boost mental clarity and improve sleep, both of which are affected by SAD. Rhodiola can be taken as a tea, in capsules, or as an extract.
Holy Basil (Tulsi)
Holy basil is another herb with the ability to regulate and balance levels of cortisol, dopamine, and serotonin, easing stress and encouraging a healthy emotional state. By supporting adrenal gland health, holy basil promotes healthy energy levels and sleep cycles, and its antioxidant properties help protect the brain against oxidative stress, which has been associated with depression. Holy basil is most often brewed into a tea, though it can also be taken in capsules, as an extract, or topically in essential oil form.
Rosemary
You may be surprised to find a common cooking ingredient on this list, however, rosemary has medicinal uses as well as culinary. Compounds in rosemary leaf have been shown to have mild antidepressant effects, and its stimulating properties can help boost mental clarity. Rosemary's pleasant smell can have a calming effect, especially when used for aromatherapy as an essential oil. Rosemary can also be eaten raw, used in cooking, or taken in capsules or as an extract.
Lemon Balm
Lemon balm leaf has long been used to calm the nerves, soothe anxiety, and boost mental health. Compounds within the herb help stimulate production of neurotransmitters such as serotonin and GABA, both of which help balance emotions and improve mood. In addition, lemon balm is known to improve sleep quality, support healthy energy levels, and enhance brain function. Lemon balm can be taken as a tea, in capsules, or as an extract.
Motherwort
Motherwort supports healthy levels of neurotransmitters in the brain, which in turn boosts mood, reduces stress, improves sleep, and prevents other symptoms of SAD. Traditionally, this herb has been associated with emotional stability, and is believed to assist those who take it in coping with stress, sadness, and grief. Motherwort can be taken as a tea, an extract, or in capsules.
Gotu Kola
Gotu kola has long been celebrated as a natural way to reduce stress and anxiety, as well as improve mood and mental clarity. Compounds in this herb can help regulate neurotransmitters, increase blood circulation (promoting energy levels), and encourage quality sleep, which is often disrupted for those with SAD. Gotu kola can be taken in capsules, as an extract, or as a tea.
Brigham Tea (Mormon Tea/Ephedra)
Rather than directly stabilizing mood through regulation of neurotransmitters, Brigham tea can assist you in taking a different approach. This is a stimulating herb that can help to address the fatigue commonly associated with SAD. Ephedrine, the active compound in Brigham tea, is believed to increase energy levels, stimulate the nervous system, and promote mental clarity and focus. As the name suggests, Brigham tea can be steeped into a tea, but it can also be taken as an extract or in capsules.
Reishi
Reishi, a functional mushroom native to Asia, Europe, and North America, can assist those with SAD through its ability to regulate cortisol levels, promote production of serotonin and dopamine, and promoting restful sleep. Reishi is also known to boost brain function and mental clarity, and can even reduce fatigue and increase energy levels. Reishi can be taken as a powder, a tea, in capsules, or as an extract.
Lion's Mane
Lion's mane is most known for its brain-enhancing properties. This mushroom has been shown to help boost mental clarity and improve memory and focus, making it an excellent option for SAD-related brain fog. It also helps regulate dopamine and serotonin levels and ease anxiety through its ability to calm the nervous system. Lion's mane can also help increase energy naturally and promote a healthy sleep cycle. It can be taken as a powder, a tea, an extract, or in capsules.
Mood-Boosting Formulas & Products
Dr. Christopher's Mind-Trac Formula
MindTrac was developed as a tonic for emotional and mental balance and well-being. This formula supports brain function, calms the nervous system, and supports a natural stress response. It comes in capsules or in bulk powder form.
Dr. Christopher's Relax-Eze Formula
Featuring calming herbs such as hops and valerian, this formula was created to relax the mind, reduce stress, and promote good mood. Relax-Eze comes as capsules, extract, bulk powder, or as a fizzy bath bomb.
Dr. Christopher's Adrenal Formula
By supporting the adrenal system, this formula promotes a healthy response to stress and heavy emotions. The Adrenal Formula comes in capsule or bulk powder form.
Dr. Christopher's Herbal Thyroid Formula
By improving the health of the thyroid, one can indirectly improve mental health. Thyroid dysfunction can drop energy levels and contribute to feelings of anxiety and depression. Dr. Christopher's Herbal Thyroid formula contains a synergistic blend of herbs to nourish the thyroid and support hormonal activity.
LifeSeasons Therapeutics® Mood Stabili-T
Featuring ingredients such as vitamin D3, rhodiola, ginkgo, and saffron, this blend was developed to promote healthy neurotransmission, helping to combat stress, improve mood, and reduce fatigue.
Herb Pharm® Good Mood
This tincture by Herb Pharm boasts the powerful effects of St. John's wort, ashwagandha, and skullcap. These herbs promote emotional health and may reduce feelings of mild-to-moderate anxiety and depression.
Anima Mundi® Adaptogenic Tonic
Featuring several mushrooms, including lion's mane, reishi, and corcyceps, this tonic's ingredients were chosen to assist your body in adapting to both physical and emotional stress. As an added bonus, it may also balance hormones and provide a boost to your immune system.
Rescue Plus® Mood & Stress Support Gummy
Featuring ingredients such as passion flower, saffron, vitamin D, and GABA, these herbal and homeopathic gummies promote relaxation and provide neurotransmitter support.
Happy-Lytes™ Mood-Lifting Electrolyte Misting Spray
This electrolyte spray includes pure bergamot essential oil, helping to boost mood through aromatherapy.
Conclusion
While a mental struggle such as SAD can feel especially daunting, just like any other medical issue, there are steps we can take to arm ourselves with the tools and knowledge we need to improve our health. It's also important to remember that our mental health is just as important as our physical health, and we should be putting just as much time and care into one as we are the other. We hope that if you found yourself looking for new solutions to help you get through this winter, you will find success with some of the herbs listed in today's blog. Remember, if you have any additional questions, you are welcome to reach out to our herbalist at (801) 489-4500 on Monday-Thursday from 11:00AM to 1:00PM for a free 15-minute consultation.
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About the Writer Emori Brown has worked for Dr. Christopher’s Herb Shop since 2018. In addition to writing blog posts and newsletters, Emori cashiers and works in the shipping department. She is passionate about providing people with the tools for improving their health and is excited to share knowledge surrounding the formulas and services we have here at the Herb Shop. |
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