Why the SAD Face? You’re Not Alone
The World is in the Middle of a Chronic Vitamin D Deficit
Winter blues? More like an epidemic of grumpy, low-energy vibes and your mood is as flat as yesterday’s leftover tea.
That’s the S.A.D. experience for many. It doesn’t care about your New Year’s resolutions or your holiday cheer—it’s a sneaky thief that swipes your energy and enthusiasm.
And guess what?
You’re not alone in this struggle. Millions of people wrestle with Seasonal Affective Disorder (S.A.D), and one big culprit behind it is the sunshine-powered nutrient: vitamin D.
In the UK “57% of people have a vitamin D level below the optimal range”
In fact, 50% of the world’s population suffers from vitamin D insufficiency!
Proven as one of the contributors to S.A.D. we at the Naked Pharmacy want to provide you with all the information and tools to get you to be the best version of you.
What is S.A.D (Seasonal Affective Disorder)?
Seasonal Affective Disorder, or S.A.D., isn’t just about feeling a bit “meh” during the colder months.
First identified in the 1980s by Dr. Norman Rosenthal, this condition has been the focus of numerous studies linking its onset to reduced exposure to sunlight. Historically, humans have spent winters closer to the equator or relied heavily on outdoor activities, both of which naturally increased sunlight exposure.
However, with the rise of modern indoor lifestyles and less mobility during colder months, the prevalence of S.A.D has skyrocketed. Today, millions across the globe experience this debilitating condition, further emphasising the importance of understanding its causes and treatments.
It’s a genuine medical condition that’s closely tied to changes in sunlight exposure as the seasons shift. For many, the lack of natural light in autumn and winter can cause a significant dip in mood, energy, and overall well-being.
The NHS defines S.A.D as a form of depression linked to seasonal changes. It’s not just the weather’s fault; the reduced sunlight can disrupt your body’s internal clock and lead to a drop in serotonin levels—a key player in mood regulation. Think of it as your brain’s own sad weather report.
Recognising Symptoms of SAD
Not all feelings of sadness equal S.A.D. So, how do you know if you are just having a bad day or something more?
This can be really confusing, and it is probably worth going through more specific symptoms associated with S.A.D below:
Signs of S.A.D include:
- Feeling sad without any obvious reason
- Increased irritability or feelings of hopelessness
- Struggling to get out of bed or complete daily tasks
- Weight gain or loss due to changes in appetite
- Low motivation that aligns with the darker months
Ask yourself: “Am I depressed?” without a defined event or direct reason to attribute it to or “am I sad” because something acute (like a difficult conversation or a bad day at work) has really upset you?
Another way to look at it is, if these symptoms were to persist and intensify as the days grow shorter, it’s worth seeking advice.
Remember, S.A.D is more than just “winter blues”—it’s a diagnosable condition with effective treatments.
The Connection Between S.A.D and Vitamin D
Here’s where things get interesting. One major piece of the S.A.D puzzle is vitamin D—the sunshine vitamin. When sunlight hits your skin, your body produces vitamin D, which plays a crucial role in mood regulation, immune function, and overall health.
Why is vitamin D so important?
Apologies in advance the next bit is the pharmacist in me coming out!
- It supports the production of serotonin, the “happy hormone.”
- It regulates calcium absorption, which is crucial for healthy bones and teeth.
- It’s linked to better sleep and energy levels
Research shows that people with S.A.D often have lower vitamin D levels.
A study published in the Journal of Affective Disorders revealed that individuals with S.A.D frequently exhibit significantly reduced serum vitamin D levels compared to those without the condition. (The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults)
Another extensive review in the British Journal of Psychiatry highlighted that vitamin D plays a critical role in serotonin synthesis, which directly influences mood. (Vitamin D deficiency and depression in adults: systematic review and meta-analysis)
Furthermore, a 2021 study demonstrated that supplementing with vitamin D in participants with low levels improved their depression scores by up to 40%, emphasising the nutrient’s potential in managing S.A.D symptoms effectively.
This deficiency can amplify symptoms of depression and fatigue. Worse, during winter, when we’re bundled up and sunlight is scarce, vitamin D production drops dramatically.
The studies mentioned above suggest that supplementing with vitamin D may help improve mood and reduce the severity of S.A.D symptoms.
Effective Treatments for S.A.D
The good news? You don’t have to wait for spring to feel like yourself again.
In fact, there are several options available to help you regain balance and energy even in the darkest months.
From light therapy to cognitive behavioural therapy specifically tailored for S.A.D, modern treatments offer hope and measurable results.
By combining these with the right supplementation and lifestyle changes, many people find relief from their symptoms long before winter ends. Here are some tried-and-tested ways to manage S.A.D:
Light Therapy
Sometimes, the best way to combat a lack of sunlight is to fake it until you make it!
Enter the S.A.D lamp—a game-changer for many.
- What is a S.A.D. lamp? These lamps mimic natural sunlight, helping to reset your internal clock and boost serotonin levels.
- How to use it: Sit before a S.A.D. lamp for 20-30 minutes each morning.
- Do S.A.D lamps work? Studies suggest that light therapy can significantly improve symptoms in 60-80% of people with S.A.D.
When shopping for the best S.A.D lamps, look for one that provides 10,000 lux—the optimal brightness for effective treatment.
Vitamin D Supplementation
When sunlight isn’t an option, vitamin D supplements come to the rescue.
- High-strength vitamin D: Consider taking 1,000-4,000 IU daily, depending on your needs. Consult your GP or reach out to our pharmacy service for guidance.
- Best vitamin D supplement UK: Look for supplements with D3 the most bioavailable form, (I know I’ll be being biased when I say ours is one of the best!)
Natural sources of vitamin D: Fortified foods, mushrooms, and fatty fish can help, but supplementation is often necessary in the winter months.
Lifestyle Changes to Boost Mental Health During SAD Seasons
Small changes can make a big difference.
Here’s how to brighten your days and transform your winter months into a season of growth and positivity. These actionable tips are designed to uplift your mood, energise your body, and help you thrive despite the chilly darkness outside.
- Exercise: Physical activity releases endorphins, the body’s natural mood boosters.
- Diet: Include foods rich in omega-3 fatty acids, vitamin D, and antioxidants.
- Natural light: Spend time outdoors during daylight hours, even on cloudy days.
- Mindfulness: Practices like yoga and meditation can help manage stress and improve mood.
- Social connections: Stay connected with friends and family—a quick chat can do wonders. (I really, really mean this!)
When to Seek Professional Help
If symptoms of S.A.D. or depression persist despite lifestyle changes and treatments, it’s essential to consult a healthcare professional. A proper diagnosis can help tailor a treatment plan, whether it’s therapy, medication, or a combination of both.
Signs to seek help include:
- Persistent feelings of hopelessness
- Difficulty functioning in daily life
- Thoughts of self-harm or suicide
The NHS and private healthcare providers offer a range of support options for seasonal affective disorder and depression. Don’t wait—help is available.
The bottom line is we need to talk about one more important tool in your arsenal—Vitamin D.
At The Naked Pharmacy, we believe that knowledge is power. By equipping you with the right information, we’re here to help you stay energised and resilient throughout the winter months. Together, we can tackle whatever the season throws our way!
What causes vitamin D deficiency?
Lack of sunlight is the main culprit. Other factors include aging, darker skin tones, and certain medical conditions like Crohn’s disease or kidney issues that impair absorption. Additionally, people who spend most of their time indoors or live in regions with long winters are at higher risk. Dietary sources alone are rarely enough to meet your daily needs.
What are the symptoms of vitamin D deficiency?
Symptoms include fatigue, muscle weakness, bone pain, and mood swings. Hair loss, brittle nails, and even weakened immunity can also signal a lack of vitamin D.
How much vitamin D per day should I take?
The NHS recommends 400 IU daily, but during winter, many experts suggest 1,000-2,000 IU for optimal health. For individuals with significant deficiencies, healthcare providers may recommend higher doses temporarily.
What foods have vitamin D?
Fatty fish (like salmon and mackerel), fortified cereals, egg yolks, and mushrooms exposed to UV light are rich in vitamin D. However, these foods alone may not provide sufficient amounts, making supplements a practical choice for many.
Can you overdose on vitamin D?
Yes, but it’s rare. Vitamin D toxicity usually occurs from excessive supplementation, not from diet or sun exposure. Symptoms include nausea, vomiting, and kidney damage. Stick to recommended doses and consult your healthcare provider for tailored advice.
Does sunscreen block vitamin D?
Yes, sunscreen can significantly reduce vitamin D synthesis by blocking UVB rays. That said, a balanced approach is essential—short, unprotected sun exposure (10-15 minutes) on your skin a few times a week can suffice without increasing skin cancer risk.
Does vitamin D give you energy?
While vitamin D isn’t a direct energy booster, maintaining optimal levels can alleviate fatigue and improve muscle function, contributing to overall vitality. Studies also show its positive effects on mood and cognitive performance, indirectly enhancing energy levels.
Are there other benefits of vitamin D?
Yes! Vitamin D supports immune function, helps regulate insulin levels, and may even play a role in reducing the risk of certain chronic diseases like heart disease and multiple sclerosis. Its far-reaching benefits make it a key nutrient for overall health.
A Brighter Outlook
S.A.D and vitamin D deficiency don’t have to rule your winter. With the right tools—light therapy, supplements, and lifestyle tweaks—you can reclaim your mood and energy. So, grab a S.A.D. lamp, stock up on vitamin D, and get ready to shine, even when the sun doesn’t.
Remember: you’re not alone, and brighter days are just around the corner—both literally and figuratively.
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Abhinav Thakore
Abhi is a seasoned pharmacist with 15 years of experience across community pharmacies, central government, and clinical trials. Passionate about prevention rather than treatment, he is driven by a strong desire to improve health outcomes and help others live healthier lives.
Outside of work, Abhi leads an active lifestyle and has recently taken on the exciting challenge of managing his local football team.
