As winter approaches, the days become shorter and the amount of sunlight decreases. This seasonal change can trigger symptoms of Seasonal Affective Disorder (SAD), which affects about 1 in 20 Americans.
SAD is a type of depression with symptoms that affect daily life and is caused by reduced daylight hours in winter. This is different from the “winter blues,” where cold weather and lack of sunlight can cause feelings of sadness and decreased interest in activities.
Some social media influencers claim that vitamin D3 and vitamin K2 supplements can be combined to combat these symptoms.
TikTok user Silena Wilson said, “I need to buy my vitamin D before seasonal depression hits and months of sunshine.” “And make sure you buy the one with K2.”
Symptoms of SAD often overlap with those of depression. Common signs include persistent feelings of sadness or depression, loss of interest in activities you once enjoyed, and excessive sleep.
SAD is thought to be caused by reduced daylight hours, which can affect your ‘body clock’. These changes in circadian rhythms can affect melatonin and serotonin levels, leading to typical symptoms of depression.
Do vitamin D and vitamin K help with seasonal depression?
Vitamin D and vitamin K are important nutrients that everyone needs to stay healthy. But is there any evidence that vitamin D and vitamin K actually help with SAD symptoms?
Recent research published in nutrients We investigated whether vitamin D could help reduce symptoms of SAD. Although this finding was not conclusive, the authors suggested that vitamin D deficiency in particular may increase the risk of developing SAD.
“Vitamin D is involved in the melatonin production pathway and is thought to play an important role in serotonin activity, and serotonin, melatonin, and light exposure are further related, but mainly vitamin D and SAD ,” the study authors wrote.
Certain health organizations, such as the UK’s National Health Service and the US National Institute of Mental Health, list vitamin D as a treatment option for SAD patients, but do not mention adding vitamin K.
He said there is some evidence that vitamin D may be helpful for people living in the far north, where there is little sunlight in the winter. Maya Badibello, PhD, RD, FAHAassociate professor of nutrition at the University of Rhode Island College of Health Sciences. But in general, this research does not support vitamin D supplements for SAD.
“Broadly speaking, there is no strong evidence supporting dietary supplements for the prevention/treatment of SAD, but adhering to a diet rich in fruits and vegetables, whole grains, nuts, seeds, legumes, and plants “I think there’s good evidence that we need to consume heart-healthy oils while limiting less healthy foods that are high in sugar, salt and saturated fat,” Badibello said.
Also, studies showing positive results with vitamin D supplements and SAD are not as strong. Dr. Taylor Wallace, CFSsaid the adjunct associate professor at Tufts University’s Friedman School of Nutrition Science and Policy.
“There are some studies [and small clinical trials] “These studies show that vitamin D can influence mood in this regard,” Wallace said. “However, they are mostly observational, and their effects do not translate into large clinical trials.”
It’s not clear whether vitamin K helps increase vitamin D in terms of stopping SAD symptoms, Wallace said, and caution should be taken not to consume too much of either vitamin D or vitamin K. I warned you. Instead, Wallace recommended that most people continue taking vitamin D. Along with your daily multivitamin.
What are other treatments for SAD?
If you’re looking for a proven treatment for SAD, the good news is that there are several treatments that work. You can try light therapy by sitting in front of a special light box that filters out harmful UV rays. Most people only need about 20 minutes a day to see results.
You may also want to talk to a mental health professional or consider using selective serotonin reuptake inhibitors (SSRIs), a type of antidepressant that can help with SAD symptoms.
Eating a nutritious diet and making an effort to get outside and get some sunlight can also make a big difference in your overall mood.
what this means to you
Taking vitamin D and vitamin K supplements to prevent seasonal affective disorder is probably not the best approach. Instead, eat nutritious foods, get outside as much as possible during the day, and contact a mental health professional if needed.
