Supplements
Herbs
Herbal supplements should always be purchased from a reliable source. The active ingredients in herbs can vary greatly depending on where they grow, how they are raised and how/when they are harvested. This means that the potency can vary greatly too. This is also why you want reputable and reliable sources for your herbs. Especially when you are using them in a medicinal capacity and even more so when it involves brain chemicals. I am a huge proponent of herbal medicine, but when it is being used to maintain the delicate balance of brain chemicals, I hesitate.
So there is my opinion and you can go forth with that information and do with it what you will. I'm now stepping down from my soapbox. All that being said, here are a few herbs that can address the effects of S.A.D.:
Oatstraw is high in B vitamins and is restorative. It is basic nourishment for the brain and nervous system. Very grounding. Very good for those who lack concentration skills whether adult or child.
Angelica also offers rich stores of B vitamins, including B12, calcium, magnesium and iron, all necessary nutrients for healthy brain and nervous system functioning. It is revitalizing, restorative.
Ginseng is rejuvenating, restorative, boosts energy and vitality and is a tonic to the brain. Antidepressant, adaptogenic, an excellent ally for anyone under physical, emotional, mental or spiritual stress. Promotes strong nerves, sound sleep, improves memory, clear thinking and enhances concentration.
Ginko improves cognitive function, positive mood, increases energy, improves memory and reduces symptoms related to multiple chronic diseases. It has even been used as a natural asthma remedy, natural ADHD remedy, and dementia treatment.
There are others including cannabis (long called "the giver of joy"). Although my suggestion on that is going with CBD oil instead. Some of these additional herbs can have additional effects on the body that might dissuade you from using them, Some need to be used with great care.
Vitamins & other supplements
While we should all be getting our vitamins from the foods we eat, we can supplement with a multivitamin on a regular basis. There are also a few additions that can help with the winter blues. Please take note that some vitamins are water-soluble which means that you can take high doses daily and your body can get rid of what it doesn't need. Others are fat-soluble and what the body doesn't use gets stored, these can become toxic in high doses. Here are some that might help:
Vitamin D More than 3/4 of Americans are deficient in vitamin D. It is called the sunshine vitamin and our bodies cannot absorb it from the sun unless it is hitting our naked skin. this means without sunscreen. Yes, our dairy products are fortified as are some others, but it is not enough. for many. Have your doctor check to see if you're deficient (a simple blood test will tell). Then take a quality vitamin D3 supplement. D3 is more potent than D2 and it is the D vitamin you want your body to have and use.
L-Tryptophan This is the famous ingredient in turkey and milk that makes us snoozy. It's the reason people suggest warm milk if you cannot sleep and why everyone wants to nap after eating Thanksgiving dinner. It is also something the body needs to produce serotonin. Serotonin is a brain chemical which helps to regulate mood and social behavior, appetite and digestion, sleep, memory, and sexual desire and function. A lack of it can lead to depression.
Melatonin I wanted to address this because I have read where people suggest using melatonin to treat S.A.D. Melatonin is a hormone that the body produces at night that helps us to sleep. With extended darkness during the fall and winter months, our melatonin levels naturally increase which is partly responsible for that lethargic feeling. Therefore increasing your melatonin levels would increase your sleepiness, lethargy and possibly worsen your depression. That is my opinion on this particular supplement.
Light Therapy
Light therapy refers to using bright natural spectrum light in substitution of sunlight to help ease the symptoms of seasonal depression. There are a few different ways of treating yourself with this bright light.
Dawn simulator This is similar to an alarm clock but instead of waking to sound, you are waking to a sunrise. A dawn simulator can mimic a springtime sunrise so your body wakes up with a sunshiney start to the day. That is a bonus in my book!
Lightbox This is a light that mimics natural sunlight. You sit in front of it for 30-60 minutes a day. If you're so inclined to purchase something like this, It might be a good addition to your workspace. Personally, I'd probably just buy a natural spectrum bulb for my desk lamp with pretty much the same results.
Light visor This is a visor that you wear with a natural spectrum light attached. They are expensive, but a little more convenient for people on the go.
Full-spectrum light bulbs These are very convenient and inexpensive. I suggest getting your hands on a few and replacing some of the bulbs in your home with these natural spectrum light bulbs. Even if it is only the light at your desk. If you spend a lot of time there and it is in a dark corner, it can make a difference.
Sunlight A novel idea, right? Spending 20 minutes with the sun directly hitting your skin will help you absorb some vitamin D naturally. This means no sunscreen though. It also means that it doesn't count if the sun is hitting you through glass (like in your car, or through your window at work). It does help to get that sunlight while driving and sitting by your window, just not to absorb the vitamin D. Feeling the warmth of the sun on a cold day is one of the most uplifting feelings in the world.