Seasonal Affective Disorder

Why it works: SAD is closely linked to seasonal/light-driven changes in circadian timing. In winter the timing (phase) of people’s internal clock can shift relative to the sleep/wake cycle; that...

Instructions: Key principle: Dose + timing determine whether melatonin advances or delays the circadian clock. For SAD the therapeutic goal in many studies is a phase advance (make internal rhyt...

Warnings: General safety profile: melatonin is generally well tolerated short-term in adults, but safety for l...

Studies: Supportive experimental/clinical work (mechanistic / small t...

Why it works: Low winter sunlight → lower vitamin D → possible mood effects. The body makes vitamin D in skin after UVB exposure. In winter (shorter daylight, covered skin) 25-hydroxyvitamin D (...

Instructions: A. Check baseline status first. • Measure serum 25-hydroxyvitamin D (25-OH-D) before starting high-dose supplementation, especially if you have risk factors for deficiency or will...

Warnings: A. Toxicity (hypervitaminosis D). • Vitamin D is fat-soluble; excessive supplementation can cause hy...

Studies: Randomized controlled trials (examples & what they found...

Why it works: St. John’s wort (Hypericum perforatum) contains active constituents (notably hyperforin and hypericin) that appear to increase levels of neurotransmitters involved in mood regulati...

Instructions: Typical dosing used in clinical trials (adult):. • Most commonly studied: 900 mg/day total, often given as 300 mg three times daily of a standardized extract (e.g., 0.3% hypericin...

Warnings: Very many drug interactions (can reduce effectiveness of many medications) — St. John’s wort induces...

Studies: Broad systematic evidence (mild–moderate depression)Cochrane...

Why it works: EPA & DHA (long-chain omega-3s) affect brain biology — they change neuronal membrane fluidity, neurotransmitter function (serotonin, dopamine), and reduce neuro-inflammation — proc...

Instructions: Prefer EPA-predominant formulas (or an EPA:DHA ratio >2:1). Meta-analyses and clinical practice guidelines found EPA-dominant preparations more likely to show benefit than DHA-domi...

Warnings: Bleeding / platelet effects — omega-3s can impair platelet aggregation in high doses. People on anti...

Studies: Important note: there are relatively few high-quality RCTs d...

Why it works: Lemon balm (Melissa officinalis) has plausible, well-studied anxiolytic, sleep-improving and mild antidepressant actions (mechanisms: GABAergic, cholinergic, antioxidant/rosmarinic...

Instructions: Forms people use. • Herbal tea (infusion), powdered leaf, liquid extracts/tinctures, standardized capsules or tablets, and essential-oil products (less for systemic mood effects)....

Warnings: Major warnings (evidence + regulatory guidance). • Pregnancy & breastfeeding: Safety not established...

Studies: Systematic reviews / major reviewsNutrients (2024) — “Clinic...

Why it works: Seasonal Affective Disorder (SAD) is strongly linked to reduced daytime light in autumn/winter. Light acts on special retinal cells (melanopsin-containing intrinsically photosensit...

Instructions: A. If you can get outside (natural sunlight). • Aim for morning exposure — ideally within the first 1–2 hours after waking. Morning light most reliably shifts/entrains the circadia...

Warnings: A. UV / skin / cancer risk. • Do not use tanning lamps or any device that emits UV for mood treatmen...

Studies: Meta-analyses / systematic reviews (recent):Psychotherapy &a...

Why it works: Passionflower has good evidence as a mild anxiolytic/sedative and for improving sleep in short-term studies, and plausible mechanisms (GABAergic effects, flavonoids, possible effec...

Instructions: Regulatory / monograph dosing (Health Canada & EMA summaries):. • Health Canada monograph (Passiflora incarnata) lists 0.25–8 g of dried herb per day (depending on preparation) for...

Warnings: Pregnancy & breastfeeding: avoid or consult a clinician — safety is not established; some authoritie...

Studies: Systematic review (best single overview):Nutrients (2020) sy...

Why it works: SAD is a seasonal form of depression that often presents with low energy, hypersomnia/fatigue, and low mood in winter. Rhodiola is an adaptogen historically used to reduce fatigue...

Instructions: Forms/standardization. • Use a standardized extract (studies commonly use the SHR-5 extract or extracts standardized to rosavins and salidroside). Look for product labels showing r...

Warnings: Common adverse effects reported in trials / reviews. • Insomnia, dizziness, headache, dry mouth or e...

Studies: Randomized clinical trialsDarbinyan V. et al., Nord J Psychi...