SAD lights and Vitamin D

goldthistime

I have a SAD light that I find helpful in keeping my mood elevated as we get less light and I start spending a lot less time outside. I have also decided to increase my vit D until the spring. Is this controversial? I ask because a post I made in another thread got woo'd. If the disagreement was about something else in that post, fine, but I would like to know if SAD lights and vit D are somehow considered woo.

Here is a study on SAD lights. I am extrapolating that if it works for people with mood disorders it should work for people like me who have smaller problems with mood.

https://www.ncbi.nlm.nih.gov/pubmed/15800134

"This analysis of randomized, controlled trials suggests that bright light treatment and dawn simulation for seasonal affective disorder and bright light for nonseasonal depression are efficacious, with effect sizes equivalent to those in most antidepressant pharmacotherapy trials."

The amount of vit D I'm currently taking is what my doctor had said was the absolute minimum, I see no problem with upping it. I spend most of my time outdoors in the summer, it's a big change for me to get so much less sunlight. I don't have a tidy review of all the studies out there regarding Vit D and SAD but I did find this:

https://www.medicalnewstoday.com/articles/286496.php

"Vitamin D deficiency has been linked to increased risk of asthma, cancer and chronic pain, among other conditions. Now, a new study led by researchers from the University of Georgia associates low vitamin D levels with greater risk of seasonal affective disorder."

MegaMooseEsq

I’m not sure why you’re goetting woo’ed - I’ve read that vitamin d is probably over prescribed right now, and the connections to cancer and stuff are probably pretty tenuous, but for mood and energy I’ve found it to be a godsend living in the often-gloomy north. I’ve tested severely deficient a couple of times and found my energy levels popped up noticibly when I started taking a supplement. As for upping your dose, I always take more in the winter than summer.

geneticsteacher

I supplement with Vitamin D, based on blood tests at the doctor's office that showed I was deficient. The recommended daily amount is 600 IU. The upper limit for daily supplementation is 4,000 IU. Vitamin D is a fat soluble vitamin that your body stores, rather than excreting in urine, so overdose is possible. Higher doses are sometimes given by prescription and under a doctor's supervision. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

MegaMooseEsq

geneticsteacher wrote: »

I supplement with Vitamin D, based on blood tests at the doctor's office that showed I was deficient. The recommended daily amount is 600 IU. The upper limit for daily supplementation is 4,000 IU. Vitamin D is a fat soluble vitamin that your body stores, rather than excreting in urine, so overdose is possible. Higher doses are sometimes given by prescription and under a doctor's supervision. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Huh, good to know. I’ve been prescribed 10k to 50k daily when I was deficient, so maybe my GP just meant it’s hard to overdose. It does look like you can get 10k over the counter, so I imagine the risk isn’t too high.

jgnatca

Great idea.

I don’t think you necessarily need a blood test before taking vitamin D. Nearly everyone in the northern hemisphere is deficient.

I have read that the exposure required is not as long as once thought but timing is important.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/

middlehaitch

No idea why you were wooed. It could have been a positive woo.
There should be a pop-up for woo with a plus and minus so you can indicate which way you are wooing

(I did a like just because of the Vit D and lamp)

My SO had a bout of mild SAD and his doc advised trying a lamp and Vit D before looking at meds. Worked like a charm over a few months.

That was a few years ago, now we both do it and I find I don't do the mid winter doldrums anymore (aka: curl up with a stack of books).
The plus of this is I don't get the 5lbs winter creep anymore because my energy level doesn't drop and my NEAT is constant.

I think it is a valid therapy. (No research, jmo)

Cheers, h.

Ps: don't take woos to heart.

mph323

I take a separate vit D3 (1000 units) plus calcium with vit D all year round (Dr. recommended) As for the lights, I do suffer severely from SAD and I've found for me the lights definitely make a difference. In fact, while I was working, a friend in maintenance installed full spectrum lighting in my office and for those years I felt a little drop in energy and mood in lower daylight months but not the big crash I was used to. This is my first winter after retirement, and so far I'm doing OK but I'm being very conscious of using my lights every evening to extend daylight. Hope it all works out for you

Maxxitt

OP, your plan is not controversial.

lemurcat12

I would not consider either woo.

I up my D3 in the winter at my doctor's suggestion, and that's based on science -- vit D deficiencies are common in people in cold/dark climates over winter, because they are not out in the sun as much and that's a major source of D. Anyway, it may be a placebo, but I do notice that taking it seems to help my mood (which does tend more toward the blues in the winter, to put it mildly).

I keep meaning to try the SAD lights -- again, my understanding is that there is science behind that and observed results.

HeidiCooksSupper

This is one of those topics where the state of our scientific knowledge is in flux. I find light helps me although I know we are not as scientifically sure about it and what kind of light is required as we were. I also take vitamin D and my dr. checks my levels after I got very low and was experiencing symptoms. This is one of those cases where, if they work for you, go for it meanwhile keeping track of the state of latest knowledge on the topic.

Maxxitt

lemurcat12 wrote: »

I would not consider either woo.

I up my D3 in the winter at my doctor's suggestion, and that's based on science -- vit D deficiencies are common in people in cold/dark climates over winter, because they are not out in the sun as much and that's a major source of D. Anyway, it may be a placebo, but I do notice that taking it seems to help my mood (which does tend more toward the blues in the winter, to put it mildly).

I keep meaning to try the SAD lights -- again, my understanding is that there is science behind that and observed results.

There is, indeed, science behind SAD lights. This one is affordable and portable. No doubt there are others. https://www.amazon.com/Sphere-Gadget-Technologies-Lightphoria-Energy/dp/B004JF3G08/ref=sr_1_1_sspa?ie=UTF8&qid=1509217446&sr=8-1-spons&keywords=northern+lights+lamp&psc=1

Evamutt

I take Vit D & I feel gloomy when the suns not out

nowine4me

Do whatever it takes to get through these cold and dark months. But don’t rely on supplements, get outside when you can to get sunshine. Like nice walks at lunch on sunny days.

sijomial

Another Vit D supplementer here.....
Optimal levels and not being deficient are quite a long way apart.

Lamps help me to a degree but the biggest factor that assists me is simply getting outside in nature in daylight as much as possible. Probably part physiological and part psychological.
Cycling outdoors is a big energiser for me as opposed to strength training indoors which tends to put me hibernating bear mode (won't stop me doing it though).

But what perks me up more than anything is a winter sun holiday/vacation.

middlehaitch

^^^^^^ and that is why I like hitting the Caribbean every February or march h

sijomial

middlehaitch wrote: »

^^^^^^ and that is why I like hitting the Caribbean every February or march h

@middlehaitch
There's nothing quite like being naked in the sun on a beach in winter is there H?
:blushing:

middlehaitch

sijomial wrote: »

middlehaitch wrote: »

^^^^^^ and that is why I like hitting the Caribbean every February or march h

@middlehaitch
There's nothing quite like being naked in the sun on a beach in winter is there H?
:blushing:

That time in St Martin was priceless, thanks for the snorkling lessons

You know me too well. h

Ps avatar is in Curaçao.

Alendralouise

Sufferer of severe SAD here in the North of England, UK.
This is the first autumn I’ve started using lamps and taking Vit D (Solgar, 50mg) consistently. Previously, I’d get too far along before I’d realise and then I’d find it hard to do anything at all. I realise I need to get outside more, even when it’s grey. My sport is indoors, but I’ve actually been thinking there’s nothing to stop me taking my 20kg bar into the garden for basic line work and light overhead squats etc... even if just for a few minutes.
I also find being sugar-free (apart from berries, veg, some starches) has freed me tremendously. I used to use sugar in a vain attempt to cope- but of course, it just worsened my mood and reduced me to comfort eating.
I’m addicted to black coffee, however!
I’ve only become truly aware and accepting of SAD in the last year or so. I’m willing to try anything and will keep going with the lamps and Vit D (saving up for another lamp for the kitchen!).
I’m glad you’ve started this useful, supportive thread, I’m grateful to those who have posted useful things, and think sijomial should take us all on holiday to the Canaries

lemurcat12

One thing that helps me when I can do it is running in the morning if I can time it when the sun comes up. You don't get as much light, but it's a great feeling -- sometimes it's not light soon enough, though.

I also agree with those who say get out on the sunny days (which are often the coldest days!), when you can.

cryonic_273

Long time SAD sufferer. Ive been using a medical Lightbox for the last 7 years. And it definitely makes a difference to energy and depression over winter . The last few years theres been an upsurge in articles about vitamin D levels for people over winter. The fact is if you can go out for a walk outside every day at lunch time you may not need either supplements nor vitamins , however vitamins and lamps have their place for those whose work may get in the way.

Rocknut53

If I didn't get out every day during the winter I would most definitely succumb to "cabin fever" and the results could be dramatic (my hubby wouldn't like my mood). I have a light I've never used and I don't take a supplement, but if I thought it would help or if I were in a position to where I couldn't get outside I wouldn't have any hesitation about giving those a shot. Totally anecdotal, I know.