How Supplementation and Diet Support Mental Health During the Dark Season
As the seasons change, temperatures shift, daylight hours decrease, we officially enter the darker winter months. These environmental changes can affect more than just our surroundings, our bodies and minds also respond. In response to seasonal changes, our bodies must adapt, resulting in different needs and experiences throughout the seasons.
With less sunlight and colder temperatures, biological processes involved in sleep, mood, and appetite can be affected. At times, these physiological responses might lead to challenging changes in how we feel. Nutritional needs, sleep, mood, and general overall stress are some examples of where one might notice shifts during the winter months. Additionally, when the weather turns unfavorable, our routines can be affected. Changes in movement, socialization, and habits may also be impacted, influencing our overall well-being.
In the winter, our bodies require more energy to sustain us due to colder temperatures. As a result, we might find ourselves craving warm, rich, and carbohydrate dense foods. These cravings are evolutionary and represent an adaptive function, meant to help us meet increased energy needs, boost serotonin levels, and build up energy stores. However, ensuring that we maintain a balanced and inclusive diet during these times is important to help us maintain steady energy levels and ensure that our bodies receive the supplies they need to keep us going.
There has been increasing attention and research into the links between mental health, diet, and nutrition. Studies looking at the brain-gut connection have pointed towards how what we eat can affect our psychology more than you might expect. This research points towards the importance of a diet that doesn’t just fill us up, but also contributes to maintaining a healthy gut microbiome, minimizing or combating inflammation, and providing us with the vitamins and minerals we need to thrive. Making sure that the food we use to fuel us also supports these functions can be an important tool for coping with seasonal changes.
The "Vitamin D Winter" in BC
For folks living in British Columbia, the coming of the winter months doesn’t just mean cooler temperatures and changing weather. During the winter we also receive as little as half the number of daylight hours compared to summer months. Further, because of the northern latitude, rays from the sun become weaker or get blocked by poor weather during dark winter months. Getting enough exposure to sunlight has numerous health benefits including aiding in the creation of Vitamin D when our skin is exposed to the sun. Therefore, when sun is limited, supplementing Vitamin D intake in one’s diet can be a valuable tool when we consider how to best support our overall mental health and wellbeing.
Vitamin D is an essential vitamin the body produces when UVB rays from the sun interact with our skin. Vitamin D is known to support bone health, mood, and the immune system. Because of the geographical characteristics of British Columbia, the majority of folks living in this region will not receive enough sunlight to synthesize the amount of Vitamin D your body needs to maintain optimal functioning. Low levels of Vitamin D have been linked with fatigue, low mood, impaired immune functioning, and bone weakness. As a result, supplementing your diet with foods containing vitamin D or mineral supplements might be beneficial for folks, especially during the darker months.
In British Columbia, it has been found that UVB rays are not strong enough from October - May months for the body to be able to produce vitamin D, regardless of the amount of sunlight we receive. Additionally, getting enough Vitamin D through purely dietary sources is difficult as there are very few foods which naturally contain vitamin D. Vitamin D supplements can be found in the form of multivitamins, milk or dairy products fortified with vitamin D, or a variety of supplement formulations such as tablets, liquids, or drops of Vitamin D2 or D3. Choosing supplements with Vitamin D3 has been recommended due to it being more easily absorbed by the body.
Managing Energy Crashes Through Diet
With the changes in season, many people also experience changes in their energy and mood. Because of the reduced sunlight, our bodies produce less serotonin, sleep rhythm can be interrupted, and dietary intake needs change, all uncontrollable factors that might lead us to feel different or lower than normal. However, by making intentional choices about some of the food we choose for our diet, we can help counteract some of these negative effects we might find ourselves struggling against.
With reduced sunlight and cooler temperatures, our mood can become lower, as well as our energy needs increase, leading us to crave foods high in sugar for energy, and to temporarily boost serotonin and dopamine levels. However, foods high in sugar and carbohydrates can also have the effect of spiking sugar levels, leading to sugar crashes and the associated fatigue. Nonetheless, there are ways we can still meet these increased energy demands and attend to cravings with foods that minimize sugar crashes.
Eating sweets and carbohydrate rich foods in combination with sufficient protein and fiber can help to slow down digestion and slow the intake of glucose into the bloodstream, helping to avoid a sudden increase in blood glucose levels. Additionally, choosing comforting dishes which contain complex carbohydrates instead of simple and/or refined carbohydrates can aid in maintaining steady levels of energy throughout the day. Choosing home-made or meals with limited ingredients over ultra-processed foods may also be another way to have more control over what goes into your body. Home-made meals can also be a fun indoor activity for those days when outdoor activity is limited, and engaging in hobbies is another important factor for staying energetic in the winter months. Finally, ensuring we stay hydrated in the winter can be hard when drinking cooler fluids is less appealing. Integrating warm fluids such as herbal teas, broths, and warm water with lemon can all be options for increasing fluid intake in the cooler temperatures.
Mood-Boosting Nutrients
Omega-3 fatty acids:
Help reduce inflammation, which has been linked with symptoms of depression. Also has been shown to be brain healthy, supporting cognition, memory, and learning.
Found in:
Fatty fish such as salmon, mackerel, or sardines
Plant-based sources such as chia seeds, flax seeds, walnuts, and edamame
Complex Carbohydrates
Aide in healthy disgestion and transport of nutrients throughout the body, including nutrients into the brain which are used to build mood-supporting neurotransmitters.
Support even energy levels by not spiking blood glucose. Avoiding energy crashes can also help reduce associated fatigue, irritability, or anxiety that can occur when blood sugar levels crash.
Minimizes inflammation and neuroinflammation associated with sugar spikes, important for the nervous system and inflammation-related effects
Higher fibre complex carbohydrates also support healthy gut functioning and gut microbiome, important for functioning of the brain-gut axis.
Found in:
Whole grains: oats, quinoa, brown rice, whole-wheat or whole-grain options
Legumes: black beans, lentils, chickpeas, kidney beans, pinto beans
Starchy Vegetables: sweet potatoes, corn, squash
Non-starchy, high fibre vegetables: broccoli., cauliflower, spinach, brussel sprouts, asparagus, kale
Fruits high in fibre: apples, bananas, berries, pears, oranges
Magnesium and Zinc
Help balance neurotransmitters to promote relaxation and prevent overstimulation
Supports cognitive function with neuroprotective effects of reducing inflammation and oxidative stress
Can help stabilize the nervous system and lower anxiety or feelings of stress
Found in:
Nuts and seeds: pumpkin seeds, cashews, almonds, and chia seeds
Legumes: chickpeas, lentils, and black beans
Shell fish, beef, chicken, and turkey
Dairy and eggs
Antioxidants
Protect body cells from damage caused by free radicals by stabilizing them
Support mood through reducing neuroinflammation
Help regulate stress in the body and lower cortisol levels
Certain compounds with antioxidative properties, such as L-Theanine, also support relaxation and lower anxiety
Found in:
Vitamin C, Vitamin E, Vitamin A
Brightly colored fruits, vegetables, and berries
Whole grains
Nuts
Beans
FAQs
Since I live in BC, how much Vitamin D should I be taking daily?
Provincial recommended daily intake for Vitamin D is between 600-800 IU (International Unit) or 15-20 mcg (micrograms)
The tolerable upper limit for daily intake is 4000 IU or 100 mcg
Vitamin D toxicity is rare, requiring doses upwards of 10000 IU per day, making supplementation safe for most people. However, it remains important to consult with a healthcare professional when starting supplements, and ensure not to take doses outside of the recommended daily allowances
Find out more about B.C. Health Authority recommendations on Vitamin D intake here:
Can adjusting my diet actually improve my mood, or is it just for physical health?
Maintaining a stable mood isn’t just about our psychology. Mood is impacted by our physical health, making diet an important factor when we look at mental health from a holistic lens. Choosing a diet that supports optimal functioning can support mood directly, through providing the nutrients we need for a stable mood, and indirectly through supporting physical health. Further, a healthy diet can also reduce barriers, such as low energy and fatigue.
Why do I crave sugary or heavy foods more often in the winter?
Cravings for sugary and carbohydrate heavy foods is a perfectly natural bodily response to the colder temperatures and reduced sunlight. Sugar provides glucose and energy for immediate warming needs and increasing stored energy. Additionally, sugars also boost dopamine and serotonin, the brain chemicals which help us feel good and combat low mood. However, too much of anything can have a negative effect so maintaining a balanced diet and making healthy choices will contribute to feeling good in the long-term.
Are there supplements I should avoid if I’m already on antidepressants?
It’s always important to consult with your healthcare professional when adding supplements to your diet especially when you take prescription medication. A few supplements commonly recommended if you’ve been researching supplements for mood and energy that could have serious interactions with antidepressants include:
St. Johns Wort
5-HTP and L-Tryptophan
Ginseng
How does caffeine or alcohol intake impact seasonal mood symptoms?
Caffeine and alcohol can both impact seasonal mood symptoms through exacerbating anxiety and depressive symptoms, especially when used in amounts higher than the recommended daily intake limits. While they may have temporary effects that are beneficial, the effects when they wear off can lead to cyclical cycles of increased anxiety and lower mood.
Navigating Seasonal Changes Together
When considering what the best supplements are for our unique needs, it is always important to consult with a medical professional before making any changes. Additionally, at times of change, it can be helpful to talk with someone about what we’re feeling and how to approach making changes. Speaking with a counsellor can help us to clarify needs, learn about ourselves, and build motivation to start new habits. If this sounds like something you’re interested in exploring please let us know and we can set up a meeting to talk about how we might be able to support you through the seasons changes.