Elderberry Syrup – Family Immune Support

December has its own beauty — soft lights against long nights, shared tables, small celebrations. But it is also a high-sensory month. Shops are bright and crowded, inboxes fill, social expectations rise, and days seem to compress. Even when the season feels joyful, the constant stimulation can leave the nervous system running slightly too “fast.”

This piece is an invitation to move through December with steadiness — to create small boundaries, soften the pace where you can, and lean on gentle herbal allies that help the body settle amidst the noise.

Why the Festive Season Feels Intense: A Quick Look at the Nervous System

Our nervous system constantly balances two branches: the sympathetic (alert, action-oriented) and the parasympathetic (rest, digestion, repair). High sensory load — bright lights, crowds, multitasking, emotional demands — naturally pushes us toward sympathetic activation.

Short bursts of this response are normal. The challenge arises when stimulation becomes continuous, leaving less space for parasympathetic recovery. 

Winter adds another layer. Reduced daylight, disrupted routines, and long evenings affect circadian rhythms and hormonal balance. For some people, these seasonal changes also bring a more persistent dip in mood and energy. If that feels familiar, you may appreciate our companion blog on Seasonal Affective Disorder and herbal support through the darker months, which explores how light, rhythm, and gentle botanicals can support emotional steadiness in winter.

None of this is pathological — it is simply physiology, responding to the season. The key is to introduce pockets of regulation throughout the day.

This is where herbs and grounding rituals can help.

Herbal Allies for Overstimulation

These herbs all have long traditions of use for calming the mind, easing tension, or supporting emotional steadiness — with a growing body of scientific evidence behind them.

Lemon Balm (Melissa officinalis)

Lemon balm is widely used for emotional tension, restlessness, and mild anxiety. Small clinical trials suggest it interacts with GABA pathways, gently easing overstimulation and supporting clearer cognitive function under stress (Cases et al., 2011). Its bright, citrusy aroma helps lift low winter energy, making it ideal for afternoons or early evenings.

You’ll find lemon balm in Zen Maitri’s Balance Tea and Deep Sleep Tea.

Tulsi (Holy Basil, Ocimum sanctum)

Tulsi supports emotional steadiness when the mind feels pulled in many directions. Research points to its adaptogenic actions, helping reduce perceived stress and supporting cognitive resilience (Jamshidi & Cohen, 2017). Its warm aroma creates an immediate sense of grounding — a quiet moment of calm in a busy day.

Tulsi is a cornerstone herb in our Balance Tea.

Passionflower (Passiflora incarnata)

Traditionally used for circular thoughts, evening overactivity, and restlessness, passionflower has been shown to modulate GABAergic pathways, supporting the transition out of “mental overdrive” (Akhondzadeh et al., 2001). It is particularly helpful when sensory overload lingers into the night.

It appears in our Deep Sleep Tea and Deep Sleep Tincture, where it pairs well with valerian and ashwagandha.

Skullcap (Scutellaria lateriflora)

A classic Western herb for tension, worry, and “tired but wired” states. Skullcap has been used for generations to calm the body and mind when the nervous system feels overstretched. It complements passionflower in our Deep Sleep Tea.

Simple Rituals for Nervous System Steadiness

1. Slow Aromatic Teas in the “In-Between” Moments

Most December stress happens in transitions — between work and social plans, between errands and home, between conversations. A warm herbal tea creates a small protective buffer. Choose a blend with lemon balm, tulsi, or rose (like our Balance Tea) to help the body recalibrate between moments. You can also pair a calming tea with a single deep inhale of Grounding Oil on your palms or pulse points, offering a quick sensory cue that helps the system downshift.

2. A Restorative Evening Wind-Down

Even a short ritual shifts the body toward parasympathetic rest. Dim the lights, step away from screens, and prepare a warm herbal tea. Adding our Sleep Better Pillow Mist, taking a warm bath with Unwind Bath Salts, or adding a few drops of our Unwind Essential Oil Blend to a diffuser, provides sensory cues that the day is softening. This is especially useful when evenings feel crowded with thoughts.

3. A Few Minutes of Winter Daylight

Daylight is one of the nervous system’s strongest regulators. Even a brief walk outdoors — or simply standing outside with a warm drink — helps stabilise circadian rhythms and counter the effects of artificial light (Van Someren, 2000). 

4. Gentle, Grounding Touchpoints

A warm compress on the chest, steady nasal breathing, or slow stretching before bed all help the nervous system shift out of “alert mode.” For moments of emotional heaviness or overstimulation, our Heal the Heart Oil can be used on the sternum or inner wrists to provide a steadying, comforting presence. This small touchpoint can help interrupt the build-up of stress and bring you back into your body. 

Soft Boundaries for a Softer Month

Supporting the nervous system in December isn’t about withdrawing from the world — it’s about soft boundaries. These can be as simple as:

• pausing for five mindful breaths before walking into a crowded room

• choosing one quiet evening each week

• drinking some relaxing herbal tea before a busy day (such as our Balance Tea)

• stepping outside for winter daylight

• taking a grounding tincture before bed (our Deep Sleep Tincture, for example)
  
  

Herbs don’t override the season — they help us move with it more gently, with more presence, and with a little more internal quiet.

References

Akhondzadeh, S., Naghavi, H. R., Vazirian, M., Shayeganpour, A., Rashidi, H., & Khani, M. (2001). Passionflower in the treatment of generalized anxiety: A pilot double-blind randomized controlled trial with oxazepam. Journal of Clinical Pharmacy and Therapeutics, 26(5), 363–367. https://doi.org/10.1046/j.1365-2710.2001.00367.x 

Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Medical Journal of Nutrition and Metabolism, 4(3), 211–218. https://doi.org/10.1007/s12349-010-0045-4 

Jamshidi, N., & Cohen, M. M. (2017). The clinical efficacy and safety of tulsi in humans: A systematic review of the literature. Evidence-Based Complementary and Alternative Medicine, 2017, Article 9217567. https://doi.org/10.1155/2017/9217567 

Van Someren, E. J. (2000). More than a marker: Interaction between the circadian regulation of temperature and sleep, age-related changes, and treatment possibilities. Chronobiology International, 17(3), 313–354. https://doi.org/10.1081/CBI-100101050 

When the days grow shorter and the cold settles into the muscles, warmth becomes its own kind of medicine. Winter has a contracting quality, a drawing inward that can leave the body tense and the nervous system overwhelmed.

 A warm bath, simple as it may seem, meets this season with a counter-movement: softening, opening, and inviting the whole body to exhale.

Bathing has been used across cultures as a practice of renewal, but in winter it becomes especially powerful. It soothes the nervous system, loosens tight muscles, supports deeper sleep, and offers a rare pocket of stillness in an otherwise busy, overstimulated time of year. 

With a few thoughtful additions, a bath becomes a special rejuvenating ritual in your life. Something you can lean on when you need some solitude and self care for mind, body, and soul. 

Why Warm Baths Help Us Unwind 

Warm water has a remarkable ability to shift the body out of high alert and into a state of relaxation. Physiologically, immersion in warm water increases peripheral circulation, relaxes muscle tone, and reduces sympathetic “fight-or-flight” activation. 

This is a great routine for winter, when cold weather naturally contracts blood vessels and tightens the body. Research supports what so many people intuitively feel. 

A randomized controlled trial found that even a simple 10-minute warm bath significantly reduced stress, eased fatigue, softened bodily pain, and uplifted mood more effectively than showering (Goto et al., 2018). 

These benefits were linked to warmth-driven vasodilation (the dilation of blood vessels) and a shift toward a parasympathetic, restorative state.

Warm bathing has also been shown to support sleep. A systematic review found that a warm bath or shower taken 1–2 hours before bed (40–42°C) can help people fall asleep faster and sleep more deeply, thanks to the gentle rise in skin temperature followed by a natural cooling of the core body temperature (Haghayegh et al., 2019).

In winter,  a season that pulls energy inward and tends to tighten tissues and reduce circulation, warm bathing offers a soothing counterbalance. It unwinds both the body and mind.

Aromatic and Herbal Elements That Deepen Relaxation

Herbs and aromatic botanicals can transform a bath from pleasant to profoundly restorative. Their volatile oils, minerals, and energetic qualities layer additional benefits onto warm water’s physiological effects.

Lavender

It has long been used for easing anxiety and supporting sleep. Lavender’s aroma signals safety to the limbic brain. It’s calming without being sedating, making it ideal for evening bathing.

Chamomile

A soft, comforting nervine that soothes both muscular tension and emotional agitation. Its warmth pairs beautifully with winter evenings.

Lemon balm

Calming and subtly uplifting, lemon balm helps unwind a busy mind and ease digestive tension, common side effects of stress.

Rose

Traditionally linked with emotional soothing, rose offers gentle emotional soothing and helps settle anxious or overwhelmed feelings.

Magnesium salts (Epsom salts)

Rich in magnesium sulfate, these salts are commonly used to help relax sore muscles, ease cramps, and support the nervous system. Many people find magnesium baths especially helpful in winter when muscular and nervous tension is more noticeable. Zen Maitri’s Unwind Bath Salts, Night Time Bath Salts, and New Mother’s Bath Salts draw on combinations of these botanicals, blending mineral-rich salts with therapeutic herbs to create grounding, well-balanced formulations.

Creating a Winter Bath Ritual: A Step-by-Step Guide

A bath can be functional… or it can become a grounding ritual. What shifts it into ritual is presence, sensory awareness, and intentional slowing down. 

1. Set the atmosphere

Soften overhead lighting. Light a candle, switch to a warm-hued lamp, or dim the room. The nervous system responds immediately to gentle light cues. We wind down best by minimizing blue light at night and prioritizing warming tones like red and orange.

2. Draw your bath and add salts

Pour in a handful of Unwind Bath Salts or Night Time Bath Salts, letting the minerals and botanicals disperse into the warm water. Swirl with your hand to dissolve.

3. Arrive in your body

As you settle into the bath, breathe slowly through the nose. Notice the warmth on your skin, the aromatic steam rising, the sensation of muscles beginning to release.

4. Add an internal layer of support

Keep a warm herbal tea beside you, Deep Sleep Tea for evenings, or Balance Tea if you’re looking to unwind without sleepiness. Internal and external herbal warmth work beautifully together.

5. After your bath, transition gently

Move slowly. Apply a hydrating oil, such as our Solitude Body Oil or our Embrace Body Oil, to seal moisture into the skin while the tissues are still warm and receptive. Add a few drops of our Deep Sleep Oil to an essential-oil diffuser to infuse the room with calming, sleep-supportive botanicals. 

6. Anchor the calm

A short moment of journaling, a breath practice, or simply resting quietly helps the nervous system integrate the shift from tension to ease.

If You Don’t Have a Bathtub: Accessible Warming Alternatives

Warmth itself can be deeply supportive for the body and mind, and you can access its benefits even without a full bath.

Foot baths

A bowl of warm water with bath salts can still promote peripheral circulation and parasympathetic relaxation. The feet are richly connected to the rest of the body and respond quickly to warmth.

Warm evening showers

Slow your breathing, let the water fall across the shoulders, and follow by applying our Embrace Body Oil  to moisturise your skin and maintain the sensation of calm. You can apply a few drops of our Grounding Oil to your palms and pulse points to help your system settle and extend the feeling of relaxation.

Steam inhalation

Breathing over a bowl of warm water with diluted lavender or chamomile can ease tension in the chest, neck, and mind. Ideal for winter congestion or overstimulation.

Warm herbal compresses

Soak a cloth in chamomile or lemon balm tea and place it on the neck, shoulders, or abdomen to soften tension.

Safety Notes

• Keep water warm, not hot,  especially during pregnancy, breastfeeding, or if you have circulatory conditions.

• Essential oils should always be diluted (for instance in Epsom salts or carrier oils); avoid adding them directly to bath water (they can otherwise float on the surface and may come into concentrated contact with the skin).

• Those who are pregnant, breastfeeding, or managing chronic conditions should consult a qualified medical herbalist for personalised guidance.

References

Goto, Y., Hayasaka, S., Kurihara, S., & Nakamura, Y. (2018). Physical and mental effects of bathing: A randomized intervention study. Evidence-Based Complementary and Alternative Medicine, 2018, Article 9521086. https://doi.org/10.1155/2018/9521086

Haghayegh, S., Khoshnevis, S., Smolensky, M. H., Diller, K. R., & Castriotta, R. J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 46, 124–135. https://doi.org/10.1016/j.smrv.2019.04.008

As the days grow shorter and the trees shed their leaves, many people experience a quiet internal shift. Autumn’s beauty brings colder mornings, darker commutes, and a noticeable drop in sunlight. For some, this seasonal transition is more than a change in weather — it brings a deep, heavy feeling that is difficult to shake.

Seasonal Affective Disorder (SAD) is a form of recurrent depression linked to shorter daylight hours, typically emerging in late autumn and persisting into winter. It affects far more people than we tend to realise, including those who otherwise feel emotionally steady at other times of the year. And, like many mental health conditions, it often arrives silently — a slow dimming of energy, joy, and motivation. 

This article explores what SAD is, why it occurs, how to recognise its signs, and how herbal medicine and seasonal rituals can support emotional steadiness through the darker months.

Understanding Seasonal Affective Disorder

A common condition with deep seasonal roots

SAD is a well-recognised subtype of major depressive disorder with a seasonal pattern. Research suggests it affects around 3–6% of people in the UK, with a larger proportion experiencing “sub-syndromal” symptoms — low mood, fatigue, cravings, and reduced motivation during winter (Melrose, 2015).

SAD is not simply “winter blues”; it is a clinical condition with measurable changes in mood, cognition, and circadian biology. And because it emerges gradually as daylight decreases, it often goes unrecognised until symptoms become firmly established.

What SAD can look like

Although presentations vary, common signs include:

• Persistent low mood or emotional heaviness

• Fatigue or low energy throughout the day

• Difficulty concentrating

• Increased sleep or trouble waking

• Cravings for carbohydrates and sugar

• Loss of interest in usual activities

• Feeling socially withdrawn

• Lowered libido

• A sense of being “slowed down”
  
  

These symptoms typically recur at the same time each year and ease when daylight increases again.

Why does it happen? The role of light, hormones, and circadian rhythms

SAD is multifactorial, rooted in physiology, environment, and individual sensitivity. Three mechanisms are well established in the scientific literature:

1. Reduced sunlight disrupts serotonin regulation

Shorter days mean reduced retinal light exposure, which affects serotonin pathways involved in mood regulation. Several studies show that individuals with SAD have altered serotonin transporter activity in winter (Praschak-Rieder et al., 2008).

2. Melatonin rhythms shift with early darkness

As evenings darken earlier, the brain begins producing melatonin sooner. This shift can cause oversleeping, daytime grogginess, and a feeling of being “out of sync.”

3. Circadian rhythm misalignment

Our internal clocks depend on morning light to regulate hormones and mood. With weak or delayed light exposure, the body’s internal rhythms drift, affecting energy and emotional steadiness (Roecklein & Rohan, 2005).

Understanding these mechanisms helps ground SAD not in personal weakness, but in biology — in the ways our bodies respond to the natural world.

Risk Factors and Root Causes

SAD does not arise from a single cause, and not everyone develops it. Factors that increase vulnerability include (Magnusson & Boivin, 2003):

• Living at northern latitudes (Rosen et al., 1990)

• A family history of depression or SAD (Melrose, 2015)

• Pre-existing mood disorders (Pjrek et al., 2016)

• Low baseline vitamin D levels (Petric, 2021)

• Sensitivity to changes in sleep patterns (Lewy et al., 2006)

• High stress in the months leading into winter (Roecklein & Rohan, 2005)

Again, nothing about SAD reflects a lack of resilience. It reflects the deep connection between humans and the cycles of nature — light, dark, warmth, cold, activity, and rest.

A Herbalist’s Perspective: Gentle and Grounded Support

Herbal medicine offers supportive tools to steady mood, energy, and sleep rhythms throughout the winter months. While herbs are not a replacement for clinical treatment when needed, they can meaningfully complement conventional care.

Drawing on both tradition and modern evidence, a herbal approach to SAD typically focuses on:

• Supporting serotonin pathways

• Nourishing the nervous system

• Calming stress and anxiety

• Improving sleep quality

• Modulating energy throughout the day

• Bringing warmth and vitality to the body
  
  

Below are herbs often used in clinical herbal practice for seasonal mood fluctuations. 

Please consider consulting a medical herbalist before using them, to ensure you have a bespoke prescription matching your individual needs, medical history and presentation. If you’d like to find out more, you can book a free 15-min discovery call with one of our qualified medical herbalists by clicking here.

Herbal Allies for SAD

Herbal medicine offers multifaceted support for SAD—soothing the nervous system, steadying energy, lifting mood, improving sleep, and bringing a sense of warmth back into the body during the darker months. The herbs below are those most commonly used in clinical practice for seasonal affective disorder, supported by modern research and traditional experience.

1. St John’s Wort (Hypericum perforatum)

Key actions: Mood support, nervous system nourishment, modulation of serotonin, dopamine, and GABA pathways.

St John’s wort is one of the most extensively researched herbal medicines for mild–moderate depression. Meta-analyses show outcomes comparable to SSRIs, with fewer adverse effects (Ng et al., 2017). Traditionally gathered at midsummer, Hypericum has long been associated with light and warmth—a symbolic fit for winter low mood.

Important safety note: St John’s wort interacts with many medications (including antidepressants, the oral contraceptive pill, anticoagulants, immunosuppressants, and  certain pain medications), and is not suitable for everyone. Internal use must be supervised by a qualified medical herbalist. Zen Maitri does not offer internal Hypericum in its retail range for this reason, though its topical anti-inflammatory benefits appear in our Nerve Oil and Joint & Muscle Balm.

2. Saffron (Crocus sativus)

Key actions: Mood support, emotional balance, gentle nervous system uplift.

Saffron has emerged as one of the best-researched botanical antidepressants. Multiple randomized control trials show saffron extract to be as effective as SSRIs (e.g., fluoxetine, imipramine) for mild–moderate depression, with excellent tolerability (Hausenblas et al., 2015; Lopresti & Drummond, 2014). Its aromatic compounds (safranal, crocin) appear to influence serotonin reuptake and protect neural pathways from oxidative stress.

Clinically, saffron can be particularly helpful for low mood with anxiety, emotional sensitivity, and reduced motivation—common presentations in SAD.

3. Ashwagandha (Withania somnifera)

Key actions: Adaptogenic, calming, supports sleep and stress recovery.

Ashwagandha helps stabilise the stress response, reduce anxiety, and improve sleep quality. A 2019 randomized controlled trial showed significant reductions in cortisol and improved wellbeing in stressed adults (Lopresti et al., 2019).

For many people with SAD, winter symptoms include fatigue, “wired-but-tired” evenings, and heightened stress—patterns that respond well to Withania.

Zen Maitri offers Ashwagandha Capsules, and our Deep Sleep tincture also includes Ashwagandha.

4. Rhodiola (Rhodiola rosea)

Key actions: Energising adaptogen, cognitive support, mood enhancement.

Rhodiola is one of the most reliable herbs for low motivation, sluggishness, and fatigue—classic symptoms of winter depression. A systematic review found significant improvements in mild–moderate depression, energy, and cognitive function (Mao et al., 2015).

Rhodiola suits people whose SAD presents with lethargy, poor concentration, and reduced resilience to daily stress.

5. Lemon Balm (Melissa officinalis)

Key actions: Calming, uplifting, sleep-supporting, digestive soothing.

Melissa offers gentle but effective emotional support. Clinical trials show reduced anxiety, improved calm, and enhanced cognitive performance under stress (Cases et al., 2011).

Melissa can be found in Zen Maitri’s Balance Tea and Deep Sleep Tea, for example.

6. Tulsi (Ocimum sanctum)

A warming, adaptogenic herb traditionally used for emotional balance and resilience.

Modern studies show anti-stress and mild antidepressant effects.

Tulsi appears in Zen Maitri’s Defend Tea, for example — helpful in a season where mood dips and infections often co-occur — but also in our Balance Tea.

7. Medicinal Mushrooms (e.g., Lion’s Mane or Hericium erinaceus, Reishi or Ganoderma lucidum)

Key actions: Cognitive clarity, nervous system nourishment, immune support, emotional steadiness.

Lion’s Mane supports neuroplasticity by enhancing nerve growth factor (NGF) signalling. A randomised controlled trial found reductions in depression and anxiety scores after four weeks of use (Szućko-Kociuba et al., 2023; Menon et al., 2025).

Reishi offers grounding, anti-inflammatory, and anxiolytic effects, supporting calmer sleep and emotional equilibrium (Zhao et al., 2012).

Zen Maitri’s Mushroom Superblend, Lion’s Mane Capsules and Brain Power Mix offer an accessible way to incorporate these into winter routines.

Daily Practices for Supporting SAD

Small, consistent rituals can significantly improve mood and resilience during darker months.

1. Morning light exposure

Aim for 20–30 minutes of outdoor light within an hour of waking. Even on cloudy days, outdoor light is far more potent than indoor bulbs.

2. Light therapy

Bright light therapy (10,000 lux) is a well-established first-line treatment for SAD (Lam et al., 2015). It helps resynchronise melatonin, serotonin, and circadian rhythms.

3. Herbs as daily rituals

Herbal teas (Balance Tea, Focus Tea, Deep Sleep Tea) and tinctures can anchor morning and evening routines — moments of warmth and grounding.

4. Vitamin D supplementation

Low winter vitamin D levels are strongly associated with SAD symptoms (Penckofer et al., 2010). Speak with a qualified healthcare practitioner about appropriate dosing.

5. Winter movement

Gentle yoga, brisk walks, and steady outdoor movement support mood through endorphin and circadian pathways.

6. Seasonal nourishment

Warm, grounding foods — stews, root vegetables, broths — align the body with winter’s slower rhythm.

Zen Maitri’s Rise & Shine Mix, Calming Cacao, and Mushroom Superblend can support morning warmth and evening comfort.

When to Seek Additional Support

If symptoms persist, intensify, or interfere with daily life, it’s important to speak with a qualified healthcare practitioner or a mental health professional. 

A consultation with a medical herbalist can also provide tailored support, considering sleep patterns, stress, hormonal factors, and overall constitution.

Moving Through Winter With Support and Steadiness

Seasonal Affective Disorder is real, common, and deeply linked to our connection with the natural world. As winter arrives, it is not a personal failing to feel its weight — it is a reflection of how sensitive and responsive we are to light, seasonality, and nature’s rhythms.

Herbal medicine offers gentle, grounding tools to help restore balance — warming the body, steadying the mind, and nourishing the nervous system through the darker months.

If you or someone you love is navigating SAD, Zen Maitri’s clinical herbalists are here to support you with personalised guidance and thoughtfully crafted natural remedies.

References

Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Medical Journal of Nutrition and Metabolism, 4(3), 211–218. https://doi.org/10.1007/s12349-010-0045-4 

Hausenblas, H. A., Heekin, K., Mutchie, H. L., & Anton, S. (2015). A systematic review of randomized controlled trials examining the effectiveness of saffron (Crocus sativus L.) on psychological and behavioral outcomes. Journal of Integrative Medicine, 13(4), 231–240. https://doi.org/10.1016/S2095-4964(15)60176-5 

Lam, R. W., Levitt, A. J., Levitan, R. D., Michalak, E. E., Morehouse, R., Ramasubbu, R., Yatham, L. N., & Tam, E. M. (2015). Efficacy of bright light treatment, fluoxetine, and the combination in patients with nonseasonal major depressive disorder: A randomized clinical trial. JAMA Psychiatry, 73(1), 1–9. https://doi.org/10.1001/jamapsychiatry.2015.2235 

Lopresti, A. L., & Drummond, P. D. (2014). Saffron (Crocus sativus) for depression: A systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Human Psychopharmacology: Clinical and Experimental, 29(6), 517–527. https://doi.org/10.1002/hup.2434 

Lewy, A. J., Lefler, B. J., Emens, J. S., & Bauer, V. K. (2006). The circadian basis of winter depression. Proceedings of the National Academy of Sciences of the United States of America, 103(19), 7414–7419. https://doi.org/10.1073/pnas.0602425103 

Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. https://doi.org/10.1097/MD.0000000000017186 

Magnusson, A., & Boivin, D. (2003). Seasonal affective disorder: An overview. Chronobiology International, 20(2), 189–207. https://doi.org/10.1081/CBI-120019310 

Mao, J. J., Xie, S. X., Zee, J., Soeller, I., Li, Q. S., Rockwell, K., & Amsterdam, J. D. (2015). Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trial. Phytomedicine, 22(3), 394–399. https://doi.org/10.1016/j.phymed.2015.01.010 

Melrose, S. (2015). Seasonal Affective Disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, 1–6. https://doi.org/10.1155/2015/178564 

Menon, A., Jalal, A., Arshad, Z., Nawaz, F. A., & Kashyap, R. (2025). Benefits, side effects, and uses of Hericium erinaceus as a supplement: A systematic review. Frontiers in Nutrition, 12, 1641246. https://doi.org/10.3389/fnut.2025.1641246 

Ng, Q. X., Venkatanarayanan, N., & Ho, C. Y. X. (2017). Clinical use of Hypericum perforatum (St John’s wort) in depression: A meta-analysis. Journal of Affective Disorders, 210, 211–221. https://doi.org/10.1016/j.jad.2016.12.048 

Penckofer, S., Kouba, J., Byrn, M., & Ferrans, C. E. (2010). Vitamin D and depression: Where is all the sunshine? Issues in Mental Health Nursing, 31(6), 385–393. https://doi.org/10.3109/01612840903437657 

Petric, D. (2021). The importance of vitamin D in seasonal affective disorder and other depressive disorders. International Journal of Medical Reviews and Case Reports, 5(13), 48–50. https://doi.org/10.5455/IJMRCR.TheImportanceofVitaminDinSeasonalAffectiveDisorderandotherdepressivedisorders 

Pjrek, E., Baldinger-Melich, P., Spies, M., Papageorgiou, K., Kasper, S., & Winkler, D. (2016). Epidemiology and socioeconomic impact of seasonal affective disorder in Austria. European Psychiatry, 32, 28–33. https://doi.org/10.1016/j.eurpsy.2015.11.001 

Praschak-Rieder, N., Willeit, M., Wilson, A. A., Houle, S., & Meyer, J. H. (2008). Seasonal variation in human brain serotonin transporter binding. Archives of General Psychiatry, 65(9), 1072–1078. https://doi.org/10.1001/archpsyc.65.9.1072 

Roecklein, K. A., & Rohan, K. J. (2005). Seasonal affective disorder: An overview and update. Psychiatry (Edgmont), 2(1), 20–26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004726/ 

Rosen, L. N., Targum, S. D., Terman, M., Bryant, M. J., Hoffman, H., Kasper, S. F., Hamovit, J. R., Docherty, J. P., Welch, B., & Rosenthal, N. E. (1990). Prevalence of seasonal affective disorder at four latitudes. Psychiatry Research, 31(2), 131–144. https://doi.org/10.1016/0165-1781(90)90116-M 

Szućko-Kociuba, I., Trzeciak-Ryczek, A., Kupnicka, P., & Chlubek, D. (2023). Neurotrophic and neuroprotective effects of Hericium erinaceus. International Journal of Molecular Sciences, 24(21), 15960. https://doi.org/10.3390/ijms242115960 

Zhao, H., Zhang, Q., Zhao, L., Huang, X., Wang, J., & Kang, X. (2012). Spore powder of Ganoderma lucidum improves cancer-related fatigue in breast cancer patients undergoing endocrine therapy: A pilot clinical trial. Evidence-Based Complementary and Alternative Medicine, 2012, 809614. https://doi.org/10.1155/2012/809614