As the daylight hours decrease, we feel sleepy and find it hard to concentrate. In the autumn, changes occur in the body that slow down serotonin production. This is a chemical element that plays an important role in “feeling joy”. At the same time, the production of melatonin, the sleep hormone, increases. This manifests as sleepiness.

How to beat autumn depression?

If you are prone to depressive disorders, irritability, and fatigue, then autumn does not affect you well. To stop these unpleasant sensations, you need to take care of yourself quickly.

From a nutritional perspective, you need to check your health for nutritional deficiencies. It is worthwhile starting an intake of the eight essential micronutrients at the first signs of depression.

Iodine: It is essential for the thyroid, which stimulates metabolism, tissue respiration, and regulates body temperature. The daily dose of iodine for an adult is 150 g. This element is important to take along with selenium until symptoms of fatigue disappear.

Selenium is an antioxidant that should be taken along with iodine and vitamin C. The recommended dose for adults is 50–70 g daily. If choosing selenium in preparations, choose selenomethionine as it is best absorbed by the body.

Vitamin D has the ability to reduce inflammation and improve calcium and phosphorus absorption. It also stimulates mood and memory. The recommended dose for an adult is 600–800 IU daily. You can take it in the form of gelatin capsules.

Magnesium: This is the element responsible for the nervous system. It affects blood pressure, muscle relaxation, blood sugar levels, and sleep quality. Due to low levels of magnesium in the diet, most people suffer from magnesium deficiency. As a preventive measure, it can be taken in the form of magnesium citrate 300 mg daily, half an hour before bedtime. The dose can be doubled if necessary. Manufacturers combine magnesium with vitamin B6 to improve absorption of the trace element.

A lack of these vitamins makes you tired, irritable, and short-tempered.

• B2 is needed for the creation of new nerve cells and for the maturation of red blood cells.
• B3, or niacin, helps absorb tryptophan, which helps maintain a good mood.
• B5, or pantothenic acid, supports adrenal gland function, which indirectly increases resistance to stress.
• B6 is essential for the absorption of magnesium. It is found in the greatest quantity in pine nuts.

Zinc: along with magnesium, these are “antidepressants” and are used in the recovery from depression. Zinc helps release cortisol and regulates the body’s response to stress. It is indispensable for insufficient thyroid function. Zinc does not accumulate in the body, so we must ensure its daily intake with food or in the form of supplements.

Iron –Low ferritin and hemoglobin values mean you are anaemic and your iron stores are almost empty. Anemia itself gives characteristic symptoms: fatigue, palpitations, muscle weakness, lack of oxygen, dizziness, etc. If this condition is already present, dietary changes are not enough and supplementation should be started. Good sources of iron are protein foods and vitamin C.

OMEGA-3- According to studies, omega-3 intake is part of the recovery regimen for fatigued adrenal syndrome. For mood swings and depression, 2-4 g per day (depending on weight and food quality) can be taken until the condition improves. Aerobic exercise may help to enhance the action of omega-3 fatty acids.

To get maximum benefit from vitamins and supplements, you need to make sure they are absorbed properly. The main factors that affect absorption are the condition of the gastrointestinal tract, the quality and form of the supplements, and the timing of their intake. Take care and stay healthy!