Vitamin D for SAD: can it help?

Heard of Seasonal Affective Disorder (SAD)? We’ve decided to try and get to the bottom of what it is and myths around vitamin D and SAD. So, we spoke to nutritionist, Chandni Vadgama, to shed some light on commonly asked questions like ‘will vitamin D help with SAD?’ and ‘can you take too much vitamin D?’. Let’s take a look together…

“SAD occurs during the autumn and winter when we’re generally not getting enough sunlight, which is the main source of vitamin D. So, those who do have low levels of vitamin D usually aren’t getting enough sun or have a low dietary intake,” says Chandni. While vitamin D is great for your overall health – especially for your immune system¹ – it’s not a proven way to treat SAD. There are lots of ways to help manage the symptoms though, and we’ve shared some tips below to support you through the darker months.

Potentially... Researchers have been exploring the link between vitamin D and mood for years. Some studies have found that people with low vitamin D levels are more likely to experience symptoms of low mood, but that doesn't necessarily mean one causes the other. “The evidence is still pending but interestingly, some early studies ^2,3 show a connection between low levels of vitamin D and certain low mood disorders,” says Chandni.⁴ “Some vitamin D receptors have actually been found in several areas of the brain which have been associated with mood regulation. Plus, we’ve seen links in some individuals that have low mood also have low vitamin D.⁵ But whether low mood can be supported by vitamin D for healthy people, the jury is still out, and further research is needed.”

There isn't a proven vitamin D dose for treating SAD. One study found that taking 70 micrograms (2,800 IU) of vitamin D daily for three months didn’t improve SAD symptoms compared with a placebo, suggesting vitamin D supplements alone aren't an effective treatment for SAD.⁶ They may still be helpful if you're vitamin D deficient, but it's best to speak to a healthcare professional about the right dose for your individual needs.⁶

Although vitamin D gets most of the attention when it comes to seasonal wellbeing, other nutrients can play a supporting role. Some work alongside vitamin D in the body, which is why you'll often find them combined in supplements. “There’s some benefits of taking vitamin D along with a few supplements, that when paired together may have additional benefits,” says Chandni. “As an example, vitamin D and calcium are often paired together as the vitamin D can help the body absorb calcium a little bit better. Then you’ve got magnesium, which helps activate vitamin D.”

If you're struggling with SAD symptoms, there are several treatments and self-care strategies that can help. For many people, light therapy, talking therapy (such as CBT) and antidepressant medication are effective treatment options.^7,8 For milder symptoms, spending time outdoors in daylight, staying connected with friends and family, doing activities you enjoy and eating a balanced diet may also help improve your mood.^7,8 “Try using an artificial light to mimic sunlight, as this can help support you in the morning. Plus, try to get plenty of exercise and eat a healthy, balanced diet,” suggests Chandni.

If you're feeling the symptoms of a low mood, it's important you speak to your GP to help you identify why this might be. After some more tips on getting through the winter months? Have a look at how the Scandis find joy in the darkness with real-life stories of SAD and super-short days and our over 65’s guide to the benefits of vitamin D.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.