Seasonal Affective Disorder: Natural Approaches to Support Your Mood

As winter settles in, some people welcome the season with warm drinks, cozy blankets, and quiet evenings. For others, the colder, darker days can bring the return of seasonal depression.

Seasonal affective disorder (SAD) is a type of recurring depression that typically appears during the winter months and improves in the spring. Recognizing the signs and knowing steps you can take to support your mood can make a meaningful difference during these darker months.

Common Symptoms of SAD

SAD can present in many ways, including:

• Low mood

• Irritability

• Sadness

• Carbohydrate cravings

• Low motivation

• Increased need for sleep

• Increased appetite

• Weight gain

Some individuals benefit from antidepressant medications, while others prefer to explore non-pharmaceutical options. Below are evidence-informed lifestyle, nutritional, and supplement approaches that may help.

Lifestyle Support

Keep a steady routine

Consistent sleep and wake times can help stabilize mood and energy. A predictable daily rhythm can make winter feel a little less overwhelming.

Try a light box

Light therapy, specifically a 10,000-lux light box used for about 30 minutes each morning, may help lift mood when sunlight is scarce.

Move your body regularly

Exercise is powerful. Even gentle, consistent movement can support mood and energy levels throughout the winter.

Nutritional Support

Vitamin D plays an important role in mood regulation, immune function, and overall energy levels. During the darker months, many people experience a natural drop in vitamin D because we simply don’t get enough sunlight to produce adequate levels. Low vitamin D has been associated with symptoms of depression, including those seen in SAD.

While supplements may be helpful for some individuals, it’s also helpful to include vitamin-D–rich foods in your diet. Food sources include:

• Wild salmon

• Sardines

• Eggs

• Shiitake mushrooms

Add protein to every meal

Protein helps keep blood sugar steady, which can help with energy and mood. Nuts, seeds, yogurt, beans, and grass-fed meats are easy additions.

Supplements to Consider

Some supplements shown to support SAD symptoms include:

• Vitamin D

• Melatonin

• Tryptophan

Always check with a naturopathic doctor before starting anything new; your needs may differ from someone else’s.

If This Season Feels Hard, You’re Not Alone

If you’re noticing signs of SAD, reach out. At Bastyr University Health Clinics, our naturopathic doctors and supervised student clinicians can help you build a personalized plan for winter wellness, whether that’s lifestyle support, supplement guidance, or a deeper look at what’s driving your symptoms.

And if you’re feeling emotionally overwhelmed, our counseling services are here for you, too. Talking with a trained counselor can help you manage seasonal mood changes, build resilience, and feel more supported through the darker months.

Support is available, and small steps can make winter feel a lot brighter.

About the Author

Emily Lesnak, ND, Bastyr University alumna
Originally published during her residency at Bastyr Center for Natural Health. Updated from the original 2014 version.