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Why the SAD Face? You’re Not Alone
The World is in the Middle of a Chronic Vitamin D Deficit
Winter blues? More like an epidemic of grumpy, low-energy vibes and your mood is as flat as yesterday’s leftover tea.
That’s the S.A.D. experience for many. It doesn’t care about your New Year’s resolutions or your holiday cheer—it’s a sneaky thief that swipes your energy and enthusiasm.
And guess what?
You’re not alone in this struggle. Millions of people wrestle with Seasonal Affective Disorder (S.A.D), and one big culprit behind it is the sunshine-powered nutrient: vitamin D.
In the UK “57% of people have a vitamin D level below the optimal range”
In fact, 50% of the world’s population suffers from vitamin D insufficiency!
Proven as one of the contributors to S.A.D. we at the Naked Pharmacy want to provide you with all the information and tools to get you to be the best version of you.
What is S.A.D (Seasonal Affective Disorder)?
Seasonal Affective Disorder, or S.A.D., isn’t just about feeling a bit “meh” during the colder months.
First identified in the 1980s by Dr. Norman Rosenthal, this condition has been the focus of numerous studies linking its onset to reduced exposure to sunlight. Historically, humans have spent winters closer to the equator or relied heavily on outdoor activities, both of which naturally increased sunlight exposure.
However, with the rise of modern indoor lifestyles and less mobility during colder months, the prevalence of S.A.D has skyrocketed. Today, millions across the globe experience this debilitating condition, further emphasising the importance of understanding its causes and treatments.
It’s a genuine medical condition that’s closely tied to changes in sunlight exposure as the seasons shift. For many, the lack of natural light in autumn and winter can cause a significant dip in mood, energy, and overall well-being.
The NHS defines S.A.D as a form of depression linked to seasonal changes. It’s not just the weather’s fault; the reduced sunlight can disrupt your body’s internal clock and lead to a drop in serotonin levels—a key player in mood regulation. Think of it as your brain’s own sad weather report.
Recognising Symptoms of SAD
Not all feelings of sadness equal S.A.D. So, how do you know if you are just having a bad day or something more?
This can be really confusing, and it is probably worth going through more specific symptoms associated with S.A.D below:
Signs of S.A.D include:
- Feeling sad without any obvious reason
- Increased irritability or feelings of hopelessness
- Struggling to get out of bed or complete daily tasks
- Weight gain or loss due to changes in appetite
- Low motivation that aligns with the darker months
Ask yourself: “Am I depressed?” without a defined event or direct reason to attribute it to or “am I sad” because something acute (like a difficult conversation or a bad day at work) has really upset you?
Another way to look at it is, if these symptoms were to persist and intensify as the days grow shorter, it’s worth seeking advice.
Remember, S.A.D is more than just “winter blues”—it’s a diagnosable condition with effective treatments.
The Connection Between S.A.D and Vitamin D
Here’s where things get interesting. One major piece of the S.A.D puzzle is vitamin D—the sunshine vitamin. When sunlight hits your skin, your body produces vitamin D, which plays a crucial role in mood regulation, immune function, and overall health.
Why is vitamin D so important?
Apologies in advance the next bit is the pharmacist in me coming out!
- It supports the production of serotonin, the “happy hormone.”
- It regulates calcium absorption, which is crucial for healthy bones and teeth.
- It’s linked to better sleep and energy levels
Research shows that people with S.A.D often have lower vitamin D levels.
A study published in the Journal of Affective Disorders revealed that individuals with S.A.D frequently exhibit significantly reduced serum vitamin D levels compared to those without the condition. (The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults)
Another extensive review in the British Journal of Psychiatry highlighted that vitamin D plays a critical role in serotonin synthesis, which directly influences mood. (Vitamin D deficiency and depression in adults: systematic review and meta-analysis)
Furthermore, a 2021 study demonstrated that supplementing with vitamin D in participants with low levels improved their depression scores by up to 40%, emphasising the nutrient’s potential in managing S.A.D symptoms effectively.
This deficiency can amplify symptoms of depression and fatigue. Worse, during winter, when we’re bundled up and sunlight is scarce, vitamin D production drops dramatically.
The studies mentioned above suggest that supplementing with vitamin D may help improve mood and reduce the severity of S.A.D symptoms.
Effective Treatments for S.A.D
The good news? You don’t have to wait for spring to feel like yourself again.
In fact, there are several options available to help you regain balance and energy even in the darkest months.
From light therapy to cognitive behavioural therapy specifically tailored for S.A.D, modern treatments offer hope and measurable results.
By combining these with the right supplementation and lifestyle changes, many people find relief from their symptoms long before winter ends. Here are some tried-and-tested ways to manage S.A.D:
Light Therapy
Sometimes, the best way to combat a lack of sunlight is to fake it until you make it!
Enter the S.A.D lamp—a game-changer for many.
- What is a S.A.D. lamp? These lamps mimic natural sunlight, helping to reset your internal clock and boost serotonin levels.
- How to use it: Sit before a S.A.D. lamp for 20-30 minutes each morning.
- Do S.A.D lamps work? Studies suggest that light therapy can significantly improve symptoms in 60-80% of people with S.A.D.
When shopping for the best S.A.D lamps, look for one that provides 10,000 lux—the optimal brightness for effective treatment.
Vitamin D Supplementation
When sunlight isn’t an option, vitamin D supplements come to the rescue.
- High-strength vitamin D: Consider taking 1,000-4,000 IU daily, depending on your needs. Consult your GP or reach out to our pharmacy service for guidance.
- Best vitamin D supplement UK: Look for supplements with D3 the most bioavailable form, (I know I’ll be being biased when I say ours is one of the best!)
Natural sources of vitamin D: Fortified foods, mushrooms, and fatty fish can help, but supplementation is often necessary in the winter months.
Lifestyle Changes to Boost Mental Health During SAD Seasons
Small changes can make a big difference.
Here’s how to brighten your days and transform your winter months into a season of growth and positivity. These actionable tips are designed to uplift your mood, energise your body, and help you thrive despite the chilly darkness outside.
- Exercise: Physical activity releases endorphins, the body’s natural mood boosters.
- Diet: Include foods rich in omega-3 fatty acids, vitamin D, and antioxidants.
- Natural light: Spend time outdoors during daylight hours, even on cloudy days.
- Mindfulness: Practices like yoga and meditation can help manage stress and improve mood.
- Social connections: Stay connected with friends and family—a quick chat can do wonders. (I really, really mean this!)
When to Seek Professional Help
If symptoms of S.A.D. or depression persist despite lifestyle changes and treatments, it’s essential to consult a healthcare professional. A proper diagnosis can help tailor a treatment plan, whether it’s therapy, medication, or a combination of both.
Signs to seek help include:
- Persistent feelings of hopelessness
- Difficulty functioning in daily life
- Thoughts of self-harm or suicide
The NHS and private healthcare providers offer a range of support options for seasonal affective disorder and depression. Don’t wait—help is available.
The bottom line is we need to talk about one more important tool in your arsenal—Vitamin D.
At The Naked Pharmacy, we believe that knowledge is power. By equipping you with the right information, we’re here to help you stay energised and resilient throughout the winter months. Together, we can tackle whatever the season throws our way!
What causes vitamin D deficiency?
Lack of sunlight is the main culprit. Other factors include aging, darker skin tones, and certain medical conditions like Crohn’s disease or kidney issues that impair absorption. Additionally, people who spend most of their time indoors or live in regions with long winters are at higher risk. Dietary sources alone are rarely enough to meet your daily needs.
What are the symptoms of vitamin D deficiency?
Symptoms include fatigue, muscle weakness, bone pain, and mood swings. Hair loss, brittle nails, and even weakened immunity can also signal a lack of vitamin D.
How much vitamin D per day should I take?
The NHS recommends 400 IU daily, but during winter, many experts suggest 1,000-2,000 IU for optimal health. For individuals with significant deficiencies, healthcare providers may recommend higher doses temporarily.
What foods have vitamin D?
Fatty fish (like salmon and mackerel), fortified cereals, egg yolks, and mushrooms exposed to UV light are rich in vitamin D. However, these foods alone may not provide sufficient amounts, making supplements a practical choice for many.
Can you overdose on vitamin D?
Yes, but it’s rare. Vitamin D toxicity usually occurs from excessive supplementation, not from diet or sun exposure. Symptoms include nausea, vomiting, and kidney damage. Stick to recommended doses and consult your healthcare provider for tailored advice.
Does sunscreen block vitamin D?
Yes, sunscreen can significantly reduce vitamin D synthesis by blocking UVB rays. That said, a balanced approach is essential—short, unprotected sun exposure (10-15 minutes) on your skin a few times a week can suffice without increasing skin cancer risk.
Does vitamin D give you energy?
While vitamin D isn’t a direct energy booster, maintaining optimal levels can alleviate fatigue and improve muscle function, contributing to overall vitality. Studies also show its positive effects on mood and cognitive performance, indirectly enhancing energy levels.
Are there other benefits of vitamin D?
Yes! Vitamin D supports immune function, helps regulate insulin levels, and may even play a role in reducing the risk of certain chronic diseases like heart disease and multiple sclerosis. Its far-reaching benefits make it a key nutrient for overall health.
A Brighter Outlook
S.A.D and vitamin D deficiency don’t have to rule your winter. With the right tools—light therapy, supplements, and lifestyle tweaks—you can reclaim your mood and energy. So, grab a S.A.D. lamp, stock up on vitamin D, and get ready to shine, even when the sun doesn’t.
Remember: you’re not alone, and brighter days are just around the corner—both literally and figuratively.
Speak to our expert pharmacists today
Our registered pharmacists are available for free expert advice and to answer all your questions about your health and your current medications, so that you can feel fully supported on your health journey.
Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!
Abhinav Thakore

Abhi is a seasoned pharmacist with 15 years of experience across community pharmacies, central government, and clinical trials. Passionate about prevention rather than treatment, he is driven by a strong desire to improve health outcomes and help others live healthier lives.
Outside of work, Abhi leads an active lifestyle and has recently taken on the exciting challenge of managing his local football team.
Go with the Flow: Embracing your menstrual cycle
Your menstrual cycle is a powerhouse that regulates hormones, supports reproductive health and influences mood and energy.
While period apps have their place, many of us still scratch our heads over the best times to exercise, rest, and what ‘normal’ even looks like. With energy levels fluctuating like British weather and mood swings that at times could rival Eastenders, it’s only natural things that can feel a little overwhelming.
So, embrace your cycle and empower yourself to thrive, because understanding your cycle better isn’t just smart – it’s liberating.
"A whopping 80% of women suffer from PMS"

Know your Flow
Here’s a quick overview of your cycle, all summed up in this neat little box. If only it were that straightforward, eh?
Phase | Duration | What's Happening | Symptoms |
Menstrual Phase |
1 to 5 days |
If pregnancy does not happen, the uterine lining sheds |
pain (bearable), mood swings, headaches, fatigue, bloating and more. |
Follicular Phase |
1 to 13 days |
The ovarian follicles develop, and the uterine lining starts to rebuild. |
increased energy, clearer skin, and uplifted mood as oestrogen rises. |
Ovulation | Around day 14 |
A mature egg is released, marking the peak time for fertility. |
mild pelvic pain, stretchy cervical mucus, and heightened libido. |
Luteal Phase |
Days 15 to 28 |
Corpus luteum forms, producing progesterone in preparation for potential pregnancy. |
PMS symptoms like mood swings: fatigue and bloating can kick in. |
Tips for a smoother period
Ever found yourself scratching your head about what’s best for your menstrual health? Here are some things worth thinking about …
Put a little sunshine in your cycle
A deficiency in Vitamin D could contribute to irregular cycles and in some cases can be a factor in polycystic ovary syndrome. If your levels are low – it’s worth getting outside more and taking a supplement like Naked’s Vitamin D.
Post-partum period
Your period usually returns between six and 18 months after giving birth. It could be the same as before or it might be super heavy and painful. If this is the case for three to six months, give us a call and we’d be happy to chat.
Limit plastics
Evidence suggests that synthetic chemicals in our environment can interfere with our hormonal systems – and that includes many over-the-counter pads and tampons. Don’t worry, there’s lots of kinder alternatives from those which are organic and plastic-free to reusable options like menstrual cups, which are kinder to you and the environment.

Period dramas
Women in long-term stressful situations can have irregular cycles or trouble conceiving. You can’t always avoid stress, but seeking out a supportive someone and making time for some extra self-care can really help. Saffrosun Energy or Calm can also help as they’re great for regulating hormones and levelling moods.
Is Exercise the Holy Grail?
It’s not a golden ticket to a pain-free cycle ride into the sunset, but it can help.
Low-impact exercise like yoga might be best during your menses. In the follicular phase, your energy is at its lowest — so again, low-key stuff like walking may suit. During ovulation, you might have more energy. According to studies, you’ll feel more attractive and confident too. Go and ask for that pay rise!
In the luteal phase, you have more progesterone, so you’re likely to be feeling a bit sluggish and irritable. Perhaps checking in with a little self-care is in order?
Buying better for you
Bleached tampons and pads may contain dioxins, but there are plenty of options to consider like switching to organic options, menstrual cups, or period underwear.
Sweet dreams
If melatonin levels are off – that’s the hormones that help set your sleep cycle – your menstrual cycle might be affected. Make your bedroom dark, reduce screen time and prioritise those zeds. Magnesium is a bit of a wonder. Not only can help reduce cramps by relaxing muscles and easing pain, but it’s also great for sleep disturbances. Check out our Marine Magnesium.
Eat in Sync with Your Cycle
During your menstrual phase, your body loses key nutrients – especially iron. Boost your intake with iron-rich foods like lentils, red meat or even apricots.

When Things Just Aren’t Right
Speak out. Call your doctor. Shout it from the rooftops. We’re often taught to put up with things. If you have horrendous cramps, it’s easy to think that popping a paracetamol and hugging a hot water bottle through gritted teeth should carry you through the day. Yes, some discomfort is normal. If there’s some – try nature’s anti-inflammatory miracle, turmeric, which really can work wonders for menstrual cramps. Try Natruflex Turmeric anytime or during the week of your period. What pain shouldn’t do is completely stop you in your tracks. If it does – give us a call or speak to your GP.
If your period is more of a flood than a flow, it’s time to reassess. Here are some things to watch for:
- changing pads or tampons every 1-2 hours.
- emptying your menstrual cup more than recommended.
- using two types of protection at once.
And … Irregular Periods:
These can feel like a rollercoaster you didn’t sign up for. Keep an eye out for:
- no period for over 90 days.
- flows that are heavier or lighter than usual.
- periods lasting longer than seven days.
- cycles shorter than 21 days or longer than 35 days.
Remember, self-care starts with you …
If your cycle feels chaotic or is causing you pain or you just want to talk it through with a friendly expert, our pharmacists are always happy to hear from you.
Book a free 10-minute pharmacist consultation to discuss the ups and downs of your menstrual health or any other queries.
12 Tips to Manage Christmas with Children with ADHD
Make Your ADHD Christmas Fizz Not Fizzle
We all want to avoid decking the halls with boughs of folly, let’s shine a special spotlight on the hidden struggles ADHD kids and their parents face during what can be the most frenzied time of year.

Is an ADHD Grinch-free Christmas possible?
ADHD in children means that anxiety and exhaustion can wrestle against enjoyment. While low dopamine might make the hunt for stimulation high, pushing that ‘annual magic’ too hard can mean it all unravels like a badly knitted Christmas stocking.
Alongside beautiful characteristics such as intelligence, imagination and empathy come other ADHD traits the NHS list as social anxiety, sight and noise sensitivities, emotional dysregulation and overwhelm that can really take the crackle out of Christmas.
Our ADHD-friendly 12-days of Christmas
While we can't promise your Yuletide will run without a hiccup, a few tweaks could make your ADHD Christmas much more of a cracker than a crash.
- Dreaming of a bite-sized Christmas
Protect their social battery – ADHD kids expend a lot of energy. They can also quickly become overwhelmed.
Consider trimming the festivities: stick to immediate family on the big day and spread out the extended crew on different days, giving kids a chance to recharge in between. Who said Christmas can't be done in bite-sizes?
- Good King Senses
ADHD in kids often means being up against sensory nightmares – think loud TVs, clinking glasses, gaudy Christmas lights, paper hats that feel like a crown of thorns, being hugged when you hate touch. These can all be major ADHD sensory triggers.
It’s a good idea to establish a code beforehand to use for a quick escape, set up a quiet space with soft lighting, and bring an iPad and noise-cancelling headphones with you. Sometimes, a strategic retreat is the best gift.
- Managing expectations
Before the festive break, ask your kids what they really want – even if it’s as outrageous as a wishing well (trust me, I’ve been there) or a sleep fairy (actually, I asked for this). If their dreams are bigger than Santa can handle, be upfront about it. No child wants to discover the mega-Lego set they’ve set their heart on is off the table on Christmas morning, especially when emotional dysregulation is such a significant part of ADHD.
Spare them the stress of unwrapping gifts in front of family. Here's what Lillia, 15, says: “You’re expected to have a positive reaction and that can be stressful especially as you’re already the centre of attention – that’s already socially draining. You must then react a certain way, regardless of how you feel, and force yourself to look happy even if you’re not. That’s a lot of pressure.”

- Ditch Christmas shopping
Being trapped inside busy, stuffy, noisy, crowded stores with long queues can be the seventh circle of hell for any child. Ramp that up ten-fold for an ADHD child.
Here’s some advice from Lillia: “If your child doesn’t show an interest in going shopping with you, don’t force them. Leave them with a relative, friend or parent as they’re likely to find it stressful.”
“If you can’t do this – or they want to go –take a friend with you. That way, if they find it too overstimulating, the friend can step out with them. If they’re old enough to be independent, they can go to a nearby café and wait there.”
The key thing is “to give them some options”.
- Don’t force the fun
Asking an ADHD child to ‘join in’ when they’re already struggling to keep it together is likely to provoke a frosty withdrawal or a meltdown. Whether it’s time at pantos or fun with relatives, consider breaking visits into manageable chunks.
Lillia advises, “Don’t get mad at a child for wanting to sit out. Don’t nag them to return if you think they need more social interaction. If they’re not up for it, don’t force them.” She reminds us that socialising “shouldn’t feel like a chore”.
- Do plan the fun
It’s worth looking out for any Christmas-themed activities happening near you, like ice skating or Christmas markets. You can even make a den at home and watch Christmas films inside. Having something for your ADHD child to look forward to every day keeps their dopamine boosted the right way. If possible, get outside. ADHD and exercise have been shown to help with a reduction in their ADHD symptoms.

- Better fuel this Yule
With chocolate everywhere, our ADHDer’s dopamine-seeking brains will be partying without thinking of the crash.
We know impulse control makes it hard for them to stop, so instead let them have a nibble and keep the rest somewhere safe especially for them.
Turkey, on the other hand, is loaded with tryptophan which boosts serotonin for better moods and less anxiety. For a science-backed mood enhancer, try saffron – nature’s way to feel better and tackle ADHD symptoms.

8. No scary mystery dishes
If they’re already on a knife edge, a Christmas feast with too much food could be overwhelming. It’s a good idea to always have one comforting go-to dish for your ADHD child.
It’s worth knowing that 90% of serotonin is created in the gut. A lot of ADHD children have stomach issues, from cramps to constipation. If this is your child, it might be worth looking at Gut Love.
- Keep a routine
Although that dopamine kick wants novelty, it doesn’t mean routine should be chucked out of the window.
Discuss plans and try not to spring surprises on them. That certainly doesn’t mean Christmas has to be dull. It just needs a bit of planning. ADHD loves stimulation, but also thanks you for putting some reassuring scaffolding in place.
- Emotional regulation check-in
Emotional dysregulation is a hallmark of ADHD, where kids experience emotions more intensely, longer and deeper than their neurotypical peers. It’s often the most hidden part of ADHD too.
Dr Caroline Buzanko points out that when a child’s emotional brain is on overdrive, logic takes a back seat while the ‘emotional brain will overpower the cognitive brain every time’.
Instead of using reason which taps into their already depleted executive function skills, Dr. Buzanko suggests harnessing emotional energy. “Emotions are stronger motivators than reason.” Use gratitude, pride, and compassion – and we’ll all see fewer meltdowns.
Stimulating the vagus nerve is also said to help: You can even do this by singing cheesy Christmas hits.
And let’s not forget Saffron. This is Mother Nature’s gift for managing moods, ADHD, hormones, sleep and more.
- Sleep fairy
With brains buzzing like pinball machines, ADHD kids struggle to fall asleep or get enough of it.
ADHD-related sleep problems come from issues with the regulation of brain activity that can mean anything from a delayed circadian rhythm and later melatonin production, to insomnia.
The usual sleep hygiene rules apply, including getting outside in the earlier part of the day to try and set sleep cycles, as well as keeping to the same wake-up time each morning can help.
Another natural great way to help your ADHD child unwind is magnesium. It regulates neurotransmitters related to mental tension – learn more about it here.
And of course, Saffron is great for mood balance as it helps banish stress. Saffrosun Calm and Saffrosun for Children can help sooth away anxiety and make for a more restful night.
- Nature and Nutrition for ADHD
Thankfully Mother Nature has some pretty special gifts which can help with many of the challenging symptoms of ADHD. Look out for:
Saffrosun Calm (and for Children)
Which helps alleviate nervousness, improves sleep and restores emotional balance. It also enhances dopamine, serotonin, and noradrenaline—ideal for ADHD.
Supports nerve and muscle function, improves sleep and reduces stress and helps to decreases brain fog.
Immune Hero for Children
Contains Zinc to regulate dopamine and aids iron absorption, that’s essential for brain development and cognitive function
Gut Love (+14)
Enhances digestive health and alleviates gut issues in ADHD kids by improving the absorption of nutrients.
Foods that can help ADHD symptoms
The nutrients in certain foods travel to the brain and contribute to dopamine production, for example lots of fruits and vegetables.
Protein, including lean meats like turkey is great, as are foods rich in omega-3 fatty acids like salmon. Research has shown that consuming the amino acid tyrosine found in milk and bananas and more can also increase dopamine availability.
Try to avoid sugar and artificial colourings.
If you have any questions please do not hesitate to contact our pharmacists on pharmacist@thenakedpharmacy.com or call us 01483 678 438.
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