Presently, depression is considered one of the most common mental disorders of modern life. According to a study, Vitamin D is said to prevent bad mental health despite its multifaceted and multivariable causes. Also called by some as the "sunshine vitamin," it provides enormous tasks in developing the body's bony tissues through immune and even brain tissues.
In this article, we are going to look at the relation of depression with Vitamin D: how Vitamin D works in mood modulation, signs of deficiency, and also what one must do to ensure optimum levels for a healthy mind.
What is Vitamin D?
The Role of Vitamin D within the Body
A fat-soluble vitamin, Vitamin D performs its main functions:
Bone health - Vitamin D allows for the absorption of calcium and phosphorus in the body.
Immune function- It helps to maintain efficiency at the level of immune system against infectious agents.
Neurotransmissions : Affects neurotransmitters responsible for mood
Vitamin D is one of the nutrients produced in the human body when there is an exposure to sunlight. Besides that, it is obtained by nutrition and supplementation
Sources of Vitamin D
Sunlight exposure - UVB rays, which provoke the skin to make vitamin D.
Fatty fish - salmon, tuna, mackerel
Egg yolk.
Fortified foods - milk, orange juice, cereals.
Supplements - vitamin D2 and D3
Depression and Vitamin D: The Link
How does Vitamin D relate to Mood?
Vitamin D is highly implicated in the activity of the brain, thus mood modulation. Vitamin D contributes in order to
Serotonin maintenance: Serotonin is one of those neurotransmitters which are linked with maintaining mood; low levels of serotonin are associated with depression.
Decreases inflammation: Long term inflammation has been related with depression
Growth of nerves: Vitamin D is abundant in the health of the brain cell and creation of neurotransmitter
Research on Scientific Grounds Related to Vitamin D and Depression
It points to a deficiency in Vitamin D opening up pathways leading to vulnerability for depression, or, in other words,
A study said in 2013 that, generally, levels of vitamin D among people who had depression were low. One study reported that symptoms of depression reduced by supplementation with vitamin D by the Journal of Affective Disorders. Another one reported that the patients affected by SAD or seasonal affective disorder, which is a kind of depression, was linked with lack of sunlight benefited from supplementation with vitamin D.
Though the connection is not known, many researchers claim that a healthy level of vitamin D keeps the brain healthy.
Vitamin D Deficiency Symptoms
Physical Symptoms
Fatigue and low energy.
Muscle weakness and joint pain.
Getting ill quite often due to a weak immune system.
In extreme cases, bone pain or fractures may occur.
Mental Health Symptoms
Prolonged sadness or low mood.
Loss of interest in activities.
Anxiety and irritability.
Difficulty concentrating or brain fog.
Sleep disturbances.
If you do it's a good idea to have your blood level of vitamin D checked.
Who is at Risk of Vitamin D deficiency
The following include the specially at-risk category Vitamin D deficit groups:
who always stay inside and / or always wear suntan lotions and /or if one lives during northern latitudes AND who are also always fully clad
The Aged-the skin's capacity to produce Vitamin D decreases as a person ages.
Dark-skinned individuals-skin color (melanin) prevents vitamin D production.
Gastrointestinal disorders that affect nutrient absorption, including Crohn's disease and ulcerative colitis
Overweight or obese adults (since vitamin D is a fat soluble vitamin, therefore is "diluted" by body fat and less available to the body)
How to Increase Vitamin D Intake
1. Sunlight Exposure
Spend 10 to 30 minutes a day outside in the sun, based on skin type, time of day, season, and age.
Spend more time outdoors, especially during midday. This is when the UVB rays are abundant.
Do not abuse sunscreen since it inhibits cutaneous synthesis of vitamin D.
2. Vitamin D from diet
Fatty fish: salmon, sardines, and tuna.
Egg yolks: Since eggs have vitamin D in the yolk they are a natural fortification food.
Dietary sources: The following foods are naturally deficient in Vitamin D thus Milk, cheese and yogurt are fortified with Vitamin D.
Mushrooms: Some types are treated with ultraviolet light to increase Vitamin D content.
3. Supplementation
In case of a deficiency, this should be supplemented with Vitamin D3 supplementation since Vitamin D3 was better than Vitamin D2.
Recommended daily allowance is variable
600-800 IU in an average adult;
1,000-2,000 IU in individual cases at risk of deficiency.
Sometimes medical supervision of dose can be higher.
4. Life Style
The regular physical exercises will improve your mood and general feeling.
Eat healthy, provide your body with all necessary nutrients that keep your mental health going great: omega-3 fatty acids, magnesium, and B vitamins. Learn how to cope with stress: learn deep breathing or some relaxation techniques. Can Vitamin D Cure Depression? Vitamin D as such cannot be used as medication for the cure of depression but may be included in the integral approach to the preservation of mental health.
Supplementations of vitamin D were in application as a complementary treatment to handle symptoms pertaining to clinically depressed conditions. Parallel prescribing with techniques like CBT, counseling; medication against antidepressants with prescription; lifestyle training with nutrition modification and with social interaction is essential to be made.
Note: A consultation from health expert/ health care provider on the choice for the depression treatments
Conclusion
Vitamin D is one of those very important nutrients in the brain and for emotional health. In any case, not a panacea against depression treatment, although surely facilitating factors, sufficient levels of vitamin D contribute to mental health and lower the risk for mood disorders.
If you are depressed or have any of the symptoms associated with a lack of vitamin D, then have your levels checked and begin working on making some life changes with what you intake in your daily life. The bottom line to all of these options for maintaining a healthy body and mind is exposure to the sun, diet, and supplementations.
Frequently Asked Questions
1. How would I know if I had a vitamin D deficiency?
There is a blood test, the 25-hydroxyvitamin D test, that will allow you to know your level of vitamin D. If it is low, the doctor would then recommend supplements.
2. How much vitamin D should I take a day?
For most adults, the recommended intake is between 600 to 800 IU per day. If you have a deficiency, your doctor may prescribe a much higher dose.
3. Will vitamin D work instead of an anti-depressant?
No, vitamin D does not replace the antidepressants or the therapy. It supports one through the depression treatment.
4. Is it possible to get too much vitamin D?
Yes, it can be toxic from high daily intake above 4,000 IU that might cause kidney problems, nausea, and significant elevation of the calcium level in the blood. Never discontinue or use supplements without consulting with the doctor.
5. Can the sun naturally provide vitamin D?
Soon it became apparent that even with the same amount of sun exposure, skin color average geography and, more generally speaking, style of life nowadays was an important variable when deciding whether supplementation or not in need for Vitamin D production.