How Does Vitamin D Affect Your Mental Health?

There are several studies that show a correlation between vitamin D and depression. In this article, we explore the link between Vitamin D and mental health.

A study from the University of Michigan Health System found that people with severe depression were much less likely to reach adequate levels of vitamin D than individuals who had no mental health diagnoses. This is because vitamin D deficiency in immune cells disrupts the synthesis of serotonin, dopamine, and other neurotransmitters which regulate mood balance.

Vitamin D is found in foods like salmon, tuna, mackerel, cheese, beef liver, and egg yolks.

Vitamin D is a hormone that helps control the amount of calcium and phosphorous in the body. It also helps keep our immune system strong.

The National Institutes of Health (NIH) recommends at least 600 IU per day.

While vitamin D is an essential nutrient, the research on its effects on mental health still remains inconclusive.

A 2013 study from Harvard University examined the association between serum 25-hydroxyvitamin-D concentrations and mood disorders. They found that serum 25-hydroxyvitamin-D concentrations were associated with increased risks for bipolar II disorder and major depressive disorder.

While it appears that there is a correlation between vitamin D levels and mood disorders, it is not clear if there's causation or if they are just correlated.

A study revealed that vitamin D3 levels are lower among people with major depressive disorder than those without it.

Another study has found that people with low Vitamin D are more likely to have suicidal thoughts or attempt suicide than those with higher levels of this vitamin. So if you're feeling down or having suicidal thoughts, talk to your doctor about your vitamin D levels!

Vitamin D and Anxiety

It appears that more scientists agree on the link between vitamin D deficiency and anxiety than on the link between depression and vitamin D deficiency. Some scientists, however, are cautious about how effective it is at reducing anxiety. Regardless, a vitamin D deficiency has been linked to an increase in anxiety in some studies.

Participants in one trial who were deficient in vitamin D were given supplements for six months. The Hamilton Anxiety Rating Scale14 was used to assess the individuals' anxiety levels. Vitamin D supplements were not given to one group. In the end, taking vitamin D supplements dramatically reduced anxiety symptoms in the group compared to not taking any. The link between a vitamin D deficiency and anxiety is being investigated further.

How To Treat a Vitamin D Deficiency

Increase your time spent outside

Vitamin D receptor cells are found in everyone. When the skin is exposed to ultraviolet B rays from the sun, these receptors convert cholesterol. As a result, vitamin D3 is produced. Too much exposure to the sun can cause skin damage and even cancer. Even so, it's critical to get adequate amounts of sunlight on a regular basis.

Some medical experts recommend that you get 15-30 minutes of direct sunshine every day (without sunscreen). People with darker skin must spend more time in the sun than those with lighter skin. To avoid a sunburn or major health concerns in the future, apply sunscreen immediately thereafter.

Take Vitamin D Suppliments

Sunlight and a balanced diet aren't enough to assist everyone. Supplements are an effective approach to combat a vitamin D deficit. Vitamin D supplements come in the form of a liquid or a pill. Higher amounts of this nutrient can be prescribed by doctors once a week. Vitamin D pills are widely available at pharmacies and supermarket stores.

One little medication may be enough to avoid anxiety and despair. It's worth a go because it's inexpensive and has minimal drawbacks. When considering to take supplements or address a nutritional deficiency, it's advisable to consult with a doctor. Other drugs may interact with vitamin D supplements.