As the days get shorter and the nights longer, many people find themselves battling the heavy fog of seasonal depression, also known as Seasonal Affective Disorder (SAD). The lack of light and warmth during the colder winter months can drain energy, dampen moods, and make even the simplest tasks feel overwhelming. While therapy and medication can be crucial for those with severe symptoms, natural remedies such as light exposure, cold water immersion, and movement may also support overall mental well-being during this difficult time of year.

One natural remedy that may also benefit SAD is matcha green tea.

What is seasonal depression? 

Seasonal affective disorder, or seasonal depression, is a type of depression that is caused by the change of seasons- most often occurring in fall and winter and resolving in spring or early summer. However, summer seasonal depression (which triggers in early summer and resolves come fall and winter) can also occur. 

It's estimated that between 5-10% of Americans experience SAD. People who live farther north are more likely to experience seasonal depression and women more so than men. One of the ways SAD differs from depression is that it begins and ends at the same time yearly. This is different from depression, which can occur at any time of year with no predictable pattern. 

Symptoms of seasonal affective disorder typically last about 4-5 months and can range from mild to debilitating. This should not be confused with the “winter blues” or the “holiday blues,” which are usually tied to the end of the holidays or stress brought on by specific seasonal events. To be diagnosed with SAD, someone must experience a depressive episode during a particular season for two consecutive years.

What are the symptoms:

-          Depression

-          Lack of energy

-          Difficulty concentration

-          Lack of appetite

-          Trouble sleeping

-          Fatigue

-          Overeating

-          Weight gain or weight loss

-          Lack of interest in social activities

-          Thoughts of suicide

What causes seasonal depression?

More research is still needed to answer this question definitively, but data shows that people with SAD have reduced levels of serotonin. Serotonin is a hormone that helps regulate mood, sleep/wake cycles, and other bodily functions.

Reduced sunlight can disrupt circadian rhythms, the body’s internal clock that regulates sleep and wake cycles. When these rhythms become dysregulated, it can lead to difficulty falling asleep or staying asleep, excessive daytime sleepiness, memory problems, and challenges in regulating mood and emotions.

It’s also suspected that adequate sunlight is essential for maintaining proper serotonin levels and that shorter hours of natural light can decrease serotonin levels. Studies also show that low vitamin D levels, a hormone produced when skin is exposed to sunlight, can cause reduced serotonin levels.

Other studies support the idea that melatonin, a hormone responsible for regulating our sleep/wake cycles, becomes dysregulated in people with SAD.

Many of these studies solely focus on winter seasonal depression, so not much is yet known about what causes summer-pattern sadness.  

Learn more about how matcha can help with depression here

Why matcha tea can help

Promising research suggests that matcha green tea may help ease depression symptoms and boost overall mood. One recent study showed that matcha can activate dopaminergic neural networks (the pathways in the brain where neurons communicate). When these networks work well, they help you stay focused, happy, and active. If there’s too little or too much dopamine, it can lead to problems such as depression. 

Matcha is also rich in vitamins and minerals, including zinc and b-vitamins, both of which have been shown to be helpful for mood disorders, including depression and anxiety.

Matcha is also a rich source of l-theanine, an amino acid shown in numerous studies to reduce depression symptoms. One study found that l-theanine supplementation improved depression, anxiety, sleep, and cognition in patients with depression. L-theanine paired with caffeine also provides a “cleaner” energy– allowing you to feel alert yet calm and relaxed. This can be especially helpful for someone in the throes of seasonal depression. 

Additionally, studies show that matcha can increase dopamine and serotonin levels in the brain. This may have a dramatic effect on mood.

How to incorporate matcha into your routine 

Adding matcha to your routine is a fun and delicious way to boost your health. You can start with classic recipes like a matcha latte or an iced matcha to begin your morning, or you can add matcha to your baked goods, like our matcha cookies or smoothies. 

For mood support, consider drinking matcha in the morning or early afternoon to enjoy its calming yet energizing effects throughout the day. To maximize benefits, choose high-quality ceremonial-grade matcha for drinking and culinary-grade matcha for cooking or baking. Look for a vibrant green powder with a smooth, earthy flavor. Matcha shouldn’t be brown or bitter!

Other natural remedies for seasonal depression 

• Mindfulness practices: Try meditation, journaling, or breathwork

• Cold exposure: Cold showers or cold plunging show potential in managing SAD

• Supplemental vitamin D

• Light therapy: Exposure to bright light in the winter may help to improve mood and regulate circadian rhythm.

• Exercise: endorphin-boosting activities can help combat low energy.

• Adaptogens: Adaptogens can help your body better manage stress and, therefore, may benefit mood. 

• Healthy diet: Foods rich in omega-3s and magnesium can be beneficial.  

• Avoid alcohol: Alcohol is a natural depressant and can aggravate feelings of sadness.

• St. John’s Wort: An herbal supplement used to treat mild to moderate depression symptoms.

Be sure to discuss any supplements and dietary changes with a medical professional.

Learn about other science-backed remedies for treating seasonal depression here

Bottom Line: Matcha can help boost your mood

Seasonal depression can feel overwhelming, but incorporating natural remedies like matcha tea into your routine offers a gentle, science-backed way to support your mental well-being. With its unique combination of l-theanine and caffeine, matcha provides sustained energy and calm focus, helping to combat the fatigue and low mood often associated with seasonal changes. Paired with other remedies like light therapy, regular movement, and a nutrient-rich diet, matcha can be a powerful tool in your wellness toolkit. 

While these tools can be helpful and may be moderately effective, it’s important to remember that seeking professional support is always advised if symptoms persist or feel unmanageable. 

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources:

Kurauchi, Y., Ohta, Y., Matsuda, K., Sanematsu, W., Devkota, H. P., Seki, T., & Katsuki, H. (2023). Matcha Tea Powder’s Antidepressant-like Effect through the Activation of the Dopaminergic System in Mice Is Dependent on Social Isolation Stress. Nutrients, 15(3), 581. https://doi.org/10.3390/nu15030581

Munir S, Gunturu S, Abbas M. Seasonal Affective Disorder. [Updated 2024 Apr 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK568745/

National Institute of Mental Health. (n.d.). Seasonal affective disorder. U.S. Department of Health and Human Services. Retrieved December 5, 2024, from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

Hidese, S., Ota, M., Ozawa, H., Okubo, T., & Kunugi, H. (2023). An open-label clinical study of chronic L-theanine supplementation in patients with major depressive disorder (P12-007-19). Journal of Psychiatric Research. https://doi.org/10.1093/cdn/nzz035.P12-007-19 

Unno, K., Furushima, D., Tanaka, Y., Tominaga, T., Nakamura, H., Yamada, H., Taguchi, K., Goda, T., & Nakamura, Y. (2022). Improvement of Depressed Mood with Green Tea Intake. Nutrients, 14(14), 2949. https://doi.org/10.3390/nu14142949

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