If you’re among the 29% of adult Americans who don’t get enough vitamin D, you may have already experienced symptoms like weariness, achiness in the bones, and weak muscles (1). You might be shocked to hear, though, that deficiency in this important vitamin can also have negative effects on mood.
Studies verify that vitamin D has a significant impact on mental health and overall wellbeing. In particular, the general meta-analysis discovered that those with decreased vitamin D levels had a higher chance of developing depression (2).
Fortunately, there are ways to attain and sustain adequate levels of vitamin D.
How the Level of Vitamin D Affects the Risk of Depression
In their review, the scientists incorporated ten meta-analyses. They examined research that investigated the relationship between vitamin D and depression. The evaluation examined 24,510 participants’ outcomes from 49 randomized control studies in total.
According to four statistical analyses, individuals with lower vitamin D levels had a higher chance of developing depression than those with higher vitamin D levels. Those over 50 who had lower vitamin D levels, in instance, were more likely to experience depression.
The scientists concluded that vitamin D had a protective impact against depression, citing its role in the manufacture of mood-regulating neurotransmitters like dopamine and serotonin.
Also, they discovered that attaining a healthy level of vitamin D through daily supplementation may reduce the likelihood of developing depression: 10 of the meta-analyses showed that people taking vitamin D supplements had better mood support than people receiving a placebo.
The largest reduction in depressive symptoms was shown in studies where individuals took more than 5,000 IU of vitamin D daily or if the intervention lasted less than or equal to 20 weeks.
This work represents a significant advancement in our knowledge of depression, since a 2018 Lancet analysis estimated that over 264 million people worldwide suffer from the illness, and that rates increased during the COVID-19 pandemic (3).
It’s common knowledge that social interaction, consistent exercise, and stress reduction are effective strategies for preventing mental health issues. According to this investigation, obtaining and preserving a healthy level of vitamin D may also be advantageous. Yet, more investigation is required.
The article’s authors point out that certain forms or intensities of depression—such as mild, moderate, or postpartum—were not particularly examined in this investigation. Furthermore, the impact of environmental factors—such as sunshine, latitude, and outdoor time—on vitamin D levels was not considered.
Reaching Appropriate Levels of Vitamin D
What then should you do if you think you may be vitamin D deficient? Vitamin D can be obtained in three different ways: through diet, exposure to sunlight, and supplementation.
While some foods are fortified with vitamin D, others naturally contain it. Foods high in vitamin D include cheese, milk, trout, salmon, tuna, and egg yolks. Sadly, none of these foods have enough vitamin D in a serving for you to meet your daily requirement of 5,000 IU or more.
Although sunshine is another source of vitamin D, it is nearly hard to obtain adequate amounts due to a variety of variable elements that affect the synthesis of cutaneous vitamin D. These variables can include: your age, biological sex, skin tone, latitude, climate, season, amount of time spent outside, etc.
The most dependable and efficient method of achieving and maintaining vitamin D sufficiency is by far taking supplements of vitamin D daily. The findings of this study, as well as the opinions of prominent medical professionals, suggest that getting 5,000 IU of vitamin D daily is the best way to achieve optimal vitamin D status and preserve overall health.
To Wrap Things Up
Maintaining adequate levels of vitamin D is crucial not only for physical health but also for mental well-being. The evidence strongly supports the role of vitamin D in reducing the risk of depression, particularly when taken as a supplement.
While further research is needed to fully understand the nuances, ensuring you get enough vitamin D through diet, sunlight, or supplementation is a practical step you can take to support your mood and overall health. Taking charge of your vitamin D levels may be a simple yet powerful way to enhance your quality of life.
Sources |
- Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications | British Journal of Nutrition | Cambridge Core
- Vitamin D protects against depression: Evidence from an umbrella meta-analysis on interventional and observational meta-analyses – ScienceDirect
- Global, regional, and national incidence, prevalence, and years lived with disability for 354 diseases and injuries for 195 countries and territories, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017 – ScienceDirect
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