Vitamin D and Its Role in Depression
Vitamin D is a fat-soluble vitamin that can be found in foods such as fish or liver. It is mainly absorbed through the skin when exposed to sunshine.
Vitamin D promotes a healthy immune system. It also helps your body absorb minerals such as calcium and phosphorus (1). Vitamin D is essential to our well-being. It plays an important role in mental health.
For a lot of people, winter is frequently associated with Seasonal Affective Disorder (SAD) or depression. Adequate supplementation of vitamin D can prevent and treat these conditions.
According to Dr. Archer, “…more people are depressed these days because everyone uses sunscreens.” In fact, many researchers have found a link between low levels of vitamin D in the blood and depression. So, for many people, a deficiency of the sunshine vitamin can lead to more symptoms of depression (2).
Signs and symptoms of Vitamin D Deficiency:
Three common signs and symptoms of vitamin D deficiency are sadness, fatigue, and sleep irregularities. These symptoms are often also associated with SAD or depression.
A blood test can assess whether you have vitamin D deficiency or not. If the values tend to be low and clinical symptoms are present, you should seek medical advice.
Many patients feel better after taking vitamin D, especially during the winter. They have also reported having more energy and less anxiety. The recommended dosage typically falls between 2,000 and 4,000 IU per day (3).
A naturopathic doctor can help you determine the right dosage of vitamin D for your needs. A customized treatment plan ensures that you get a therapeutic dosage that will appropriately address your deficiency.
When prescribed by a natural health practitioner, you avoid vitamin D overdose. Although rare, too much of any nutrient is a problem and should be carefully assessed. Some side effects of overdose include nausea, vomiting, and kidney stone formation (4).
Conclusion:
Consider taking vitamin D during the winter if you have little or no exposure to sunlight. Vitamin D can strengthen the immune system and promote weight loss. It can also prevent and treat osteoporosis.
Daily exposure to sunlight will prevent the onset of SAD or depression. Despite the fear of sunburn, no one should stay out of the sunlight. The fact is, there are far more benefits to seeing the sun than there are risks.
References:
- (1) Nair, Rathish, and Arun Maseeh. “Vitamin D: The ‘sunshine’ Vitamin.” Journal of Pharmacology & Pharmacotherapeutics2 (2012): 118–126. PMC. Web. 15 June 2016.
- (2) Anglin, R.E., Samaan, Z., Walter, S.Det al., Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Br J Psychiatry, 2013. 202: p. 100-7.
- (3) Hin H, Tomson J, Newman C, et al. Optimum dose of vitamin D for disease prevention in older people: BEST-D trial of vitamin D in primary care. Osteoporos Int. 2016;28(3):841-851.
- (4)Katherine Zeratsky, R.D.,L.D What is vitamin D toxicity, and should I worry about it since I take supplements?
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