5 Nutrients to Combat Anxiety and Depression

Seasonal depression, or Seasonal Affective Disorder (SAD), becomes about five times more likely in the winter, affecting approximately 5% of the U.S. population. It tends to affect women more, as they make up 80% of diagnosed cases (Cotterell, 2010).

WHAT’S AT THE ROOT OF WINTER ANXIETY & DEPRESSION?

The stressors of holiday obligations, followed by returning back to work, dietary changes, and limited sunlight contribute to the mental health challenges of this season.

Low vitamin D is a powerful driver of depression, as it plays a critical role in regulating mood and reducing inflammation. Did you know direct rays of sunlight must hit your skin in order for your body to synthesize vitamin D? This becomes tough to accomplish in the winter months which are marked by reduced sunlight exposure and heavier clothing.  

Additionally, it takes the body time to recover from holiday indulgences—decadent desserts and processed foods galore! These inflammatory foods, made with excess sugar, trans fats, and additives, contribute to chronic inflammation, which is linked to depression and anxiety (Molendijk et al., 2018). Plus, these foods often displace nutrient-dense options, depriving the brain of the essential building blocks it needs to function optimally (discussed below).

The gut, often referred to as the "second brain," plays a pivotal role in mental health. Research shows that if the gut or the brain is off balance, it’s usually only a matter of time before the other follows suit! This can be explained by the “gut-brain-axis” communication line. Dysbiosis, or an imbalance of gut bacteria, is caused by a lack of plant based foods and excess inflammatory foods (Nagpal et al., 2019). Salads and stir fries tend to get swapped for sweets during the holidays.

HOW TO BRIGHTEN YOUR MOOD THIS WINTER?

Nutrient-dense diets really can be the difference between making your mood cheery and bright or gloomy! Research underscores the vital role of a nutrient-dense diet in preventing and managing anxiety, depression, fatigue, and even cognitive decline. A systematic review by Molendijk et al. (2018) demonstrated that adhering to high-quality diets – particularly those rich in vegetables, fish and monounsaturated fats – can lower the risk of depressive symptoms by up to 36%!

Functional medicine focuses on the root causes of these neurological imbalances. Instead of only suppressing symptoms with medications, it examines deficiencies in key nutrients, gut dysbiosis, or other imbalances contributing to these issues.

Obtain the Following Nutrients Critical for Mental Health Daily

A. Omega-3 Fatty Acids: The Anti-Inflammatory Fats

Omega-3 fatty acids, particularly EPA and DHA found in fish, are integral to brain cell membrane health and neurotransmitter signaling. They also reduce inflammation, which is implicated in depression (Moore et al., 2018).

Try the Paleo On The Go Teriyaki Salmon which is rich in omega-3 fatty acids, antioxidants, vitamin D and the B vitamins that help regulate mood.

B. Vitamin D: The Sunshine Vitamin That Behaves Like a Hormone

Vitamin D is not found in many foods so aim for 15 minutes of direct sunlight per day to hit the mark. The foods that do contain some vitamin D include fish and mushrooms.

Common genetic differences make it so that some people need more vitamin D than others. Plus, given the small window of opportunity to obtain direct sunlight on the skin in the winter (especially in northern latitudes) supplementation is essential for many (Jones et al., 2024). Work with a healthcare provider to determine the appropriate supplement dosage based on your bloodwork.

Did You Know? If your shadow is longer than your body when in the sun, you are not getting much vitamin D. Aim to get sun exposure around midday during the winter.

C. Folate (AKA Vitamin B9): A Powerhouse for Mental Well-Being

A robust body of evidence, including a 2023 review by Liwinski and Lang, highlights folate’s central role in mental health. Folate deficiencies are associated with severe depressive symptoms, prolonged depressive episodes, and poor response to antidepressants.

Folate is particularly important during the holidays, a time when stress and dietary indulgences might sideline healthy eating habits. Folate is found in green veggies like spinach, asparagus, and broccoli—which are often replaced by decadent desserts and processed foods devoid of folate during the holiday season.

Did you know? Depressed individuals often exhibit significantly lower levels of folate in both serum and red blood cells. Supplementation with folate or its active form, L-methylfolate, has shown potential to enhance outcomes for individuals unresponsive to standard antidepressants (Liwinski & Lang, 2023).

Tip: It’s better to get folate from food sources first and work with a healthcare practitioner to determine if supplementing is necessary given your genetics and health history. Over-supplementation or a poor-quality form can do more harm than good!

D. B12 (Cobalamin): A Synergistic Partner to Folate

B12 supports red blood cell production, DNA synthesis, and neurotransmitter creation. It works synergistically with folate, and deficiency is associated with depression (Kennedy, 2016). You can get B12 in clams, salmon, trout, eggs and beef.

Did You Know? Folate and related B-vitamins have the strongest evidence for slowing cognitive decline and mitigating depression among aging adults.

E. B6 (Pyridoxine): The Brain's Metabolic Helper

B6 serves as a cofactor in converting dietary amino acids into neurotransmitters such as serotonin and dopamine, which regulate mood. Deficiency can impair this conversion, leading to depression and anxiety (Tsujita et al., 2019). Eat foods high in B6 such as sweet potatoes (with skin), bananas and chicken.

To meet the above nutrient requirements, aim to consume 1 cup of a diversity of veggies or fruits in each meal, and 3 to 4 servings of fish per week. If you don’t eat fish, you’ll likely need a high quality EPA/DHA supplement.

2. Support the Gut-Brain Axis

• Avoid highly processed foods and excessive sugar, which harm the gut microbiome.
• Include fiber- and polyphenol-rich foods (fruits, veggies, etc.) to nourish gut bacteria.
• Incorporate probiotics such as kombucha, sauerkraut and fermented vegetables.
  

3. Manage Stress

• Engage in stress-reducing activities like meditation, prayer, breathing exercises, yoga, laughter with friends, or dancing. This is more powerful than many realize!

4. Seek Support

• Consider bringing an expert on board to help you achieve optimal wellness! A good therapist and/or healthcare practitioner can do wonders in helping you manage seasonal depression and anxiety.

Have questions or need more individualized assistance? >> Book a free 15 minute zoom session with Lindsey Day (Nutritionist M.S., C.N.S.c2025) HERE <<

References

1. Cotterell D. Pathogenesis and management of seasonal affective disorder. Prog Neurol Psychiatry. 2010. doi:10.1002/pnp.173.
2. Liwinski T, Lang UE. Folate and Its Significance in Depressive Disorders and Suicidality: A Comprehensive Narrative Review. Nutrients. 2023;15(17):3859. doi:10.3390/nu15173859.
3. Molendijk M, Molero P, Ortuño Sánchez-Pedreño F, Van der Does W, Angel Martínez-González M. Diet quality and depression risk: A systematic review and dose-response meta-analysis of prospective studies. J Affect Disord. 2018;226:346-354. doi:10.1016/j.jad.2017.09.022.
4. Moore K, Hughes CF, Ward M, Hoey L, McNulty H. Diet, nutrition and the ageing brain: current evidence and new directions. Proc Nutr Soc. 2018;77(2):152-163. doi:10.1017/S0029665117004177.
5. Tsujita N, Akamatsu Y, Nishida MM, Hayashi T, Moritani T. Effect of Tryptophan, Vitamin B6, and Nicotinamide-Containing Supplement Loading Between Meals on Mood and Autonomic Nervous System Activity in Young Adults with Subclinical Depression: A Randomized, Double-Blind, and Placebo-Controlled Study. J Nutr Sci Vitaminol (Tokyo). 2019;65(6):507-514. doi:10.3177/jnsv.65.50.