Can vitamin D benefit our mental health?

Vitamin D is important for a whole host of health reasons but we are starting to see more and more research that it is also important for our mood. It has been found that vitamin D is important for healthy brain function as our brains are full of vitamin D receptors. It is suggested that the vitamin can affect areas of the brain that governs our mood, learning and memory and that it can also have an effect on two of our important neurotransmitters; dopamine and norepinephrine.  

There is increasing evidence that links vitamin D deficiency with depression. Studies have shown that people with low levels of vitamin D are up to 11 times more likely to develop depression than those with normal levels of vitamin D.  

Researchers at The Mayo Clinic found that low levels of vitamin D is associated with depression, particularly in individuals who have a history of depression. Whilst researchers at the American Journal of Clinical Nutrition found that women who had higher levels of vitamin D had less depression systems. Furthermore, a study in the Nutrition Journal found that adults who received high doses of vitamin D, over 2 months, had improved depressive symptoms. Supplementation of vitamin D can even reduce depression in individuals with seasonal affective disorder better than exposure to bright light treatment.  

Interestingly, when I was in hospital and had several blood tests, it was found that I have low levels of vitamin D and I was recommended to take a supplement. I have been taking 1,000 IU of vitamin D3 daily for just over a month now.  My mood swings have been more stable recently, however, I am also still taking antidepressants so I am unsure whether it is directly having a positive effect on my depressive symptoms. 

According to the International Journal of Health Sciences, it is estimated that over 1 billion people globally are vitamin D deficient. It is recommended that everyone should consider taking a daily vitamin D supplement as it is very difficult to get enough vitamin D from sunlight and food alone.  

Whilst having sufficient vitamin D levels isn't a guarantee that you can avoid or eradicate depression, it may significantly reduce depressive symptoms. And even if it doesn’t, it is only going to benefit your overall health – so why not give it a go?! 

References 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC506781/ 

https://www.everydayhealth.com/columns/therese-borchard-sanity-break/8-surprising-signs-you-may-be-vitamin-d-deficient/?slot=0&xid=nl_EHNLemohealth_2020-10-19_21832440&utm_source=Newsletters&nl_key=nl_mentalhealth_mooddisorders&utm_content=2020-10-19&utm_campaign=Mental_Health_and_Mood_Disorders&utm_term=creativeA 

https://www.healthline.com/health/depression-and-vitamin-d 

https://www.hollandandbarrett.com/the-health-hub/conditions/mental-health/depression/can-lack-vitamin-d-cause-depression/