I agree I don't think a multi is what's required for SAD.
Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder
In this head to head comparison the vitamin d treatment was more effective than light therapy. 100,000iu over 30 days = 3300iu/daily.
In your position I think 5000iu daily over the winter would be a better idea.
Initially for the first 8 weeks I'd consider alternating 5000/10,000 daily so each 2 days you take 3 x 5000iu capsules so averaging 15000iu over 2 days and 7500iu/daily. This will speed up the rate you rectify vitamiin d deficiency.
led lights are particularly good at stopping melatonin secretion during the day (and at night ) so a LED SITE LIGHT is in practice better than one specifically sold for light therapy and only a fraction of the cost.
There is no reason why you cannot use vitamin d AND light therapy they would work better in synergy. However Vitamin d is treating the cause and light therapy is treating the symptoms so I'd insist on the vitamin d and regard the light therapy as an optional extra.
Entraining melatonin secretion at the right time is helpful so F.lux: software to make your life better
will by dimming your monitor at dusk enable melatonin secretion to start earlier. Using TIME RELEASE melatonin supplements to help you sleep better may be helpful followed by BRIGHT LIGHT early in the morning ideally combined with exercise (30mins walking is fine)
Depression is generally an indication of inflammation in the brain. Hence the effectiveness of anti inflammatory vitamin d3. Omega 3 may also help 1g daily of EPA + DHA which depending on the strength of the fish oil may require 2 or 3 capsules at least. It's often helpful to take MAGNESIUM as well with vitamin d.3 (vitamin d increases calcium absorption and calcium require magnesium to counter balance it's actions so increasing magnesium will help calm/relax the system and improve sleep quality.
Country Life, Gluten Free, Vitamin D3, 5,000 IU, 200 Softgels
Bluebonnet Nutrition, Chelated Magnesium, 180 Veggie Caps
Natrol, Melatonin TR, Time Release, 3 mg, 100 Tablets
Nature's Answer, Liquid Omega-3, Deep Sea Fish Oil EPA/DHA, Natural Orange Flavor, 16 fl oz (480 ml)
I use all the above. If you don't like liquid fish oil these capsule would be an example of what I would choose.
Natural Factors, RxOmega-3 Factors, 120 Softgels
Failry high strength Pharmaceutical Grade
there are others like this but I haven't time to look at the moment.
I get mine from IHERB as I live in UK (rip off Britain where we get screwed whenever possible) and Iherb ship cheapest to UK You may find Google/Amazon cheaper or elsewhere for same product. depending on shipping and discounts available. WAB666 for $5 initial iherb discount if you don't.
My view is that b12 methylcobalamin
' is best absorbed/utilized from a sublingual spray/lozenge/drops and daily under the tongue is MORE EFFECTIVE than by injection. injections are fine for people too unreliable to be trusted with daily supplements.
Grassrootshealth D action
postal vitamin d testing.