Natural Supports for Low Mood
Educational overview — not medical advice. Consider a clinician visit for persistent low mood, loss of interest, or sleep/appetite changes. Amazon links may be affiliate; we earn from qualifying purchases.
Core habits
- Consistent sleep-wake schedule
- Outdoor morning light (or therapy light for winter)
- Regular movement — even short brisk walks
- Social contact: text one friend daily
- Basic meals: protein + fiber each meal
Red flags
If you have thoughts of self-harm, call local emergency services or your crisis hotline right away.
Vitamin D (check levels first)
Low vitamin D can be common in winter. Many clinicians recommend testing and supplementing if low.
Light therapy (winter/short days)
Bright light on winter mornings can support energy and mood. Typical use: 10,000 lux box for 20–30 minutes at arm’s length.
Omega‑3 (EPA/DHA)
Some evidence supports omega‑3s for mood. If you rarely eat fatty fish, a supplement can be convenient.
Rhodiola (daytime stress & energy)
An adaptogen some use for daytime stress and motivation. Can be mildly activating; avoid near bedtime.
Notes: May interact with psychiatric meds — ask your clinician.
Self‑help & skills
This site is educational only and is not a substitute for care. For symptoms that persist or worsen, consult your clinician.