Does Vitamin D Help With Depression? What You Need To Know

Does Vitamin D Help With Depression?

Vitamin D, often called the “sunshine vitamin,” has been associated with potential mood-enhancing effects beyond its role in supporting physical health.

Studies have suggested that supplementing with vitamin D may help alleviate depressive symptoms, with results comparable to antidepressant effects, as detailed in a review published in the Nutrients journal in April 2014. Another review in the Psychosomatic Medicine journal from the same month, although less conclusive, indicated that increased vitamin D intake might assist in reducing severe depression symptoms. Prior research suggests that individuals with more severe depression might benefit more from supplements compared to those with milder symptoms.

A study published in Cureus in June 2018 revealed that approximately 40% of individuals are not obtaining sufficient vitamin D. The amount of vitamin D obtained often depends on geographical location. Residents in northern areas, such as San Francisco, Denver, St. Louis, and Richmond, Virginia, may struggle to receive adequate sunlight.

Few natural food sources contain vitamin D, including fatty fish like salmon and tuna, certain mushrooms, egg yolks, cheese, and cow liver. Additionally, various fortified foods such as cereal, soy, oats, and cow’s milk offer increased levels of fat-soluble vitamins.

Vitamin D Deficiency Depression

You’ll need a blood test to determine your vitamin D status. A result of 30 nmol/L or less is considered too low, and anything over 125 nmol/L is considered too high. According to the National Institutes of Health Office of Dietary Supplements, the aim for 50 nmol/L or slightly higher (ODS).

The risk of vitamin D deficiency is higher for some people, notably those with darker skin. More melanin, the pigment that gives skin its color, is found in darker skin, and more melanin makes it more difficult for the skin to manufacture the vitamin from sunshine.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, people who are lactose intolerant (i.e., those who struggle to consume lactose, a protein found in milk and milk products) may also be less likely to get enough vitamin D because fortified milk is a significant dietary source of the vitamin.

Compared to those of European heritage, people of African-American, Hispanic/Latino, American Indian, and Asian descent are more likely to be lactose intolerant.

According to the ODS, other groups are at a higher risk:

• Older adults (As we age, our skin doesn’t synthesize vitamin D as efficiently.).
• People who are obese (Greater amounts of subcutaneous fat trap vitamin D, possibly interfering with how much of the vitamin can circulate in the body.).
• Anyone who has difficulty absorbing fat, such as those with inflammatory bowel disease or celiac disease or who have had gastric bypass surgery.
• Individuals who do not spend time outdoors or do not expose their skin.

Vitamin B12 Depression

The production of brain chemicals that influence mood and other cognitive processes is aided by vitamin B-12 and other B vitamins. Depression may be associated with low levels of vitamin B-12 and other B vitamins like folate and vitamin B-6.

A poor diet or an inability to absorb the vitamins you take in can cause low levels of vitamins. Getting adequate B-12 may be difficult for older folks, vegetarians, and those suffering from gastrointestinal diseases such as celiac disease or Crohn’s disease. A lack of vitamin B-12 can occasionally happen for unclear causes. If a vitamin shortage is suspected, your doctor may request a blood test to examine levels of B-12 or other vitamins.

A daily vitamin supplement containing vitamin B-12 may help your body acquire the nutrients it needs if you have a vitamin B-12 shortage. However, the effectiveness of vitamin B-12 supplements in lowering the incidence of depression has been questioned, and the results of studies have been conflicting. Before taking a vitamin supplement, consult your doctor because B-12 and other vitamins can interact with some drugs, mainly when used at high levels.

A nutritious diet containing essential nutrients is the best way to ensure you get enough B-12 and other vitamins. Animal items like fish, lean meat, poultry, eggs, and low-fat and fat-free milk are rich sources of vitamin B-12. Breakfast cereals fortified are a rich source of B-12 and other B vitamins.

Learn More:

• Celexa vs Zoloft, Difference and Comparison of Side-Effects. Switching From Celexa to Zoloft. Celexa vs Lexapro vs Zoloft.
• Learn How to Cope with Depression. 10 Ways to Cope with Depression.
• Signs Of Depression In Women To Watch Out For. Comparing Depression in Men Vs Women. What are the Causes of Depression in Women?
• Depression and Anxiety Therapist Fort Lauderdale. EMDR Therapy Fort Lauderdale.
• Postpartum Depression Treatment, Causes, Symptoms, Anxiety in Pregnancy, & Risks
• What Is Mild Depression? Symptoms & Treatment
• What Does Depression Feel Like? Facts About Depression Symptoms
• Are There Stages of Depression? Understanding Symptoms, Causes, and Effective Treatments
• Why Am I So Sad? Causes & Top 10 Coping Tips for Depression

Factors Affecting Depression and Vitamin D Deficiency

The two factors are probably related because studies have shown that many persons with depression also have low blood levels of vitamin D circulating.

Numerous studies, in particular, have revealed a link between low vitamin D levels during pregnancy and postpartum depression, a type of depression that manifests in the days, weeks, and months following childbirth.

Researchers have also discovered possible links between depression and low vitamin D levels in persons who have multiple sclerosis, gout, chronic spinal cord injuries, and chronic back pain.

Several modest, high-quality studies have shown that taking vitamin D supplements leads to improvements in the signs and symptoms of depression in several different populations.

This potential advantage is not entirely evident, though.

A meaningful difference between taking a placebo or 2,000 IU of vitamin D per day for five years was not identified in a large, high-quality trial involving more than 18,000 depressed individuals.

Numerous further research likewise concluded that vitamin D supplementation had no impact on depression. More research is required to clarify the potential associations between vitamin D deficiency and depression, as well as how vitamin D supplementation may influence depressive symptoms because the results are so contradictory.

Depression and vitamin D insufficiency are two distinct illnesses that call for different therapies. Although the evidence is conflicting, treating a vitamin D deficiency may also help with depression.

Vitamins That Help Depression: A healthcare professional may advise you to address vitamin D deficiency and its symptoms by increasing your intake of this vital nutrient. Ways you can consume more vitamin D include:

• Taking vitamin D supplements.
• Increasing your sun exposure.
• Eating foods that contain vitamin D or are fortified with vitamin D.

Treatments for Depression

Psychotherapy and antidepressants are frequently recommended by medical practitioners to treat depression. Depending on your symptoms and treatment objectives, you can use either one of these methods alone or with dietary changes.

Increasing your vitamin D intake could assist with symptoms of depression if a vitamin D deficiency is the cause. Consult a medical expert to learn more about your treatment options and what might be most effective. Here are some other actions you may take if you’re depressed that might help lessen your symptoms:

• Sign up for a support group. You can find others going through the same symptoms online, over the phone, or in your local area by joining a support group. They can encourage and show sympathy.
• Regular exercise. Regular exercise releases “feel-good” chemicals like endorphins into the brain, which helps to lessen the symptoms of depression. Cardio should be done for around 30 minutes a day, three times per week, and more days and minutes can be added as needed.
• Maintain a consistent sleep routine. Maintain a regular sleep schedule to manage depression-related sleep problems. A sleep and wake alarm might be set. You could also keep a journal to track your development, noting your sleep duration and caliber.
• Contact your loved ones. You might find support from your friends or family while you manage your symptoms. Your network of reliable, encouraging friends and family may be able to assist your treatment efforts if you can talk to them about your depression.