What supplements are useful for SAD ?

SAD symptoms may be helped by natural and other supplements but are they really that effective?

• Trials with supplements of Vitamin D and Vitamin B12 (substances known to affect mood) have not been shown to offer a benefit in mood for people with SAD eating an otherwise healthy diet.
• Melatonin supplements have not been shown as effective for most SAD patients. Although they have been able to help regulate sleeping and waking patterns in some, for most melatonin does not help and may even reverse the benefits of light therapy.
• Serotonin, the one substance which would almost definitely be helpful, cannot be taken as a supplement as it is produced by the brain where it's needed and can't be transported in the blood.
• Some studies have shown that supplements of L-tryptophan may be useful – with 4 to 6 grams spread throughout the day showing some improvement in mood.
• Another supplement related to this 5-HTP (5-hydroxytryptophan) has been used for it's anti-depressant effect.
• St John's Wort is known for its anti-depressant effects too but no controlled trials have been done to date to show that it has more than a placebo effect. If you choose to use it, be aware that it may have a side-effect of making you extra sensitive to bright sunlight and it interacts with some common medications.

You should consult your doctor before trying any of these supplements to ensure they are suitable for you and will not affect any of the other medication you are taking. Make sure you always stick to the prescribed dose too.

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