Mental Health
June 26, 2023
TLDR: Vitamin D and Depression—A Crucial Link
This article explores the connection between vitamin D and depression, highlighting:
The importance of vitamin D for mental health
Risk factors for vitamin D deficiency
Ways to increase vitamin D intake
Key takeaways:
Low vitamin D levels are linked to increased risk of depression
Vitamin D may help produce serotonin, improving mood
Risk factors include older age, darker skin, and limited sun exposure
Sources of vitamin D include sunlight, fatty fish, eggs, and fortified foods
Supplementation may be necessary if dietary intake is insufficient
Wise Mind Nutrition emphasizes:
Addressing vitamin D deficiency through diet when possible
Considering supplementation under professional guidance
The potential of vitamin D as part of a comprehensive approach to mental health
The article concludes that while more research is needed, correcting vitamin D deficiency may help alleviate depressive symptoms.
[Read full article for in-depth scientific explanations and specific recommendations for vitamin D intake]
What is Vitamin D and Why is it Important?
Studies have found low serum vitamin D levels are linked to depression [1]. Vitamin D is a hormone and fat-soluble vitamin that helps bones absorb calcium, maintaining bone tissue by regulating the absorption and excretion of calcium and phosphorus. Additionally, vitamin D plays an essential role in preventing diseases through supporting immune function [2].
Multiple studies have shown vitamin D can decrease the risks of developing depression [3]. One mechanism may be the synthesis of serotonin. This article describes the benefits of vitamin D to help those experiencing depressive symptoms and looking to improve mental health.
The Facts On Depression and Mood
Did you know that an estimated 280 million people [4,5] have depression? The diagnosis involves persistent symptoms that occur for at least two weeks [6]. Although there are many treatments for depression, seeking help early on to prevent further progression is recommended.
Depression is a mood disorder with different terms and types:
Major Depressive Disorder (MDD) is also called clinical depression.
Depression has been broken into unipolar (same as major depressive disorder) and bipolar (formerly known as manic depression), associated with mood swings to manic states.
Depressive Symptoms are measured with research tools such as CESD or PHQ-9. This is not a diagnosis of depression, but rather, someone screening positive for signs of depressive symptoms.
Symptoms of depression include:
Anhedonia (inability to feel pleasure).
Feelings of worthlessness and/or guilt.
Suicidal ideation (plan or attempt).
Fatigue or other loss of energy.
Sleep decreases or increases (many people with depressive symptoms sleep too much).
Weight or appetite could either decrease or increase.
Decreased ability to think or concentrate.
Psychomotor agitation.
If you are experiencing any of these symptoms, you are not alone! And at Wise Mind Nutrition, we are here to provide support through lifestyle medicine and nutrition. Speak with a healthcare professional to assist with an individualized treatment option that works best for you. The Wise Mind Nutrition app might be the perfect fit!
Vitamin D for Depression and Mental Health
Vitamin D deficiency has been linked to neurological disorders, including depressive symptoms [1]. Some evidence suggests that incident depression is 8–14% higher in people with vitamin D deficiency [3]. One mechanism implicates vitamin D in the production of serotonin, a neurotransmitter known to help improve depressive symptoms [3,7].
Risk Factors for Vitamin D Deficiency
There are many risk factors for vitamin D deficiency, including older age and darker skin, which may impair the amount of vitamin D one can absorb from the sun. Having darker skin tones is associated with lower vitamin D levels due to the pigment melanin shading the production of vitamin D [8].
Other factors include not eating foods rich in vitamin D. Deficiency may relate to food intolerance or preference, for example, those who do not consume milk, eggs, and fish [8]. Getting screened for vitamin D deficiency annually is recommended.
The Best Ways Ways to Get Vitamin D:
Sunlight, the primary source of vitamin D
Sun exposure is the primary source of vitamin D. For example, depending on the season, having 10-15 minutes of sunlight exposure three times per week without sun protection is recommended. However, it is also crucial to avoid long periods of sun exposure without sun protection to avoid skin damage [8].
Food and dietary sources of vitamin D
Foods high in vitamin D include fatty fish such as salmon, trout, and tuna. Additionally, beef liver, cheese, egg yolks, and mushrooms grown under UV light are high in vitamin D. Foods often fortified with vitamin D include milk, non-dairy beverages, orange juice, cereals, and some yogurts [1,9].
Supplements and supplemental forms of vitamin D
Before considering vitamin D supplementation, see what can be achieved with dietary improvements. If you cannot meet the recommended daily allowance or get adequate sunlight, vitamin D supplementation may be indicated. The recommended dosage of vitamin D from food is 800 IU per day. However, the dosage for vitamin D supplements in adults is 800-2000 IU per day [3], but some choose to go higher.
There are two types of vitamin D supplements, both produced in the presence of sunlight: vitamin D2 (produced in plants and fungi) and vitamin D3 (present in animal foods and humans) [1,8]. Talk to your practitioner about Vitamin D supplementation doses.
Conclusion
Vitamin D deficiency has been linked with depression and depressive symptoms. It’s wise to correct vitamin D deficiencies through diet when possible. In the shorter term, supplements are often needed to improve mental health.
If you cannot get adequate vitamin D through sunlight and diet alone, supplementation is a good option (stick with it for at least eight weeks). Although there are a variety of promising results, more research is still required to fully understand how vitamin D may alleviate the symptoms of depression.
In the meantime, give Wise Mind Nutrition a try. Our program was designed specifically to alleviate symptoms of depression.
References
Lázaro Tomé A, Reig Cebriá MJ, González-Teruel A, Carbonell-Asíns JA, Cañete Nicolás C, Hernández-Viadel M. Efficacy of vitamin D in the treatment of depression: a systematic review and meta-analysis. Actas Esp Psiquiatr. 2021;49(1):12-23.
What is vitamin D?. (n.d.). https://www.eatright.org/health/essential-nutrients/vitamins/what-is-vitamin-d
Xie F, Huang T, Lou D, et al. Effect of vitamin D supplementation on the incidence and prognosis of depression: An updated meta-analysis based on randomized controlled trials. Front Public Health. 2022;10:903547. Published 2022 Aug 1. doi:10.3389/fpubh.2022.903547
What is depression?. Psychiatry.org - What Is Depression? (n.d.). https://www.psychiatry.org/patients-families/depression/what-is-depression
World Health Organization. (n.d.). Depressive disorder (depression). World Health Organization. https://www.who.int/news-room/fact-sheets/detail/depression
Professional, C. C. medical. (n.d.-a). Depression: Causes, symptoms, types & treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/9290-depression
Musazadeh V, Keramati M, Ghalichi F, et al. Vitamin D protects against depression: Evidence from an umbrella meta-analysis on interventional and observational meta-analyses. Pharmacol Res. 2023;187:106605. doi:10.1016/j.phrs.2022.106605
Vitamin D. The Nutrition Source. (2023b, March 7). https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
Is your body trying to tell you something? common nutrient inadequacies and deficiencies. Academy of Nutrition and Dietetics: eatright.org. (n.d.-b). https://www.eatright.org/health/health-conditions/malnutrition-and-deficiencies/is-your-body-trying-to-tell-you-something-common-nutrient-inadequacies-and-deficiencies
Guzek D, Kołota A, Lachowicz K, Skolmowska D, Stachoń M, Głąbska D. Association between Vitamin D Supplementation and Mental Health in Healthy Adults: A Systematic Review. J Clin Med. 2021;10(21):5156. Published 2021 Nov 3. doi:10.3390/jcm10215156
