With so many vitamins, herbs, and supplements available over the counter these days, it can be hard to distinguish fact from hype. Vitamin D supplements have recently drawn increasing attention as a possible treatment for depression. But is there really a link between vitamin D and depression, or just pure speculation?
What is Vitamin D?
Vitamin D is found naturally in foods such as fish, eggs, meat, as well as in fortified foods like cereals and milk. Our best natural source is sunlight. Its main functions include maintaining healthy calcium levels, regulating cell growth, and stimulating the immune system. Since most foods do not contain high levels of vitamin D, deficiencies are common.
Vitamin D deficiencies and depression
In recent years, scientists have debated a possible correlation between low levels of vitamin D and depression disorders. The Journal of Nutrition, Health, and Aging, for example, published research indicating that study participants who supplemented with vitamin D reported significantly less symptoms of depression. Likewise, the National Institute on Aging reported that women with low levels of vitamin D were twice as likely to become depressed over a six year span as women with sufficient levels. While there is still some controversy over the correlation, results like these strongly suggest a link between low levels of vitamin D and depression.
Vitamin D and SAD
Seasonal affective disorder (SAD) is a type of depression that causes symptoms to intensify during the same time each year, typically in the fall and winter. Since the days are shorter and our exposure to sunlight is limited during these months, some researchers hypothesize that the lower amounts of vitamin D being synthesized in our skin may contribute to the symptoms of depression associated with SAD.
10-15 minutes of direct exposure to sunlight a few times a week is all it takes to maintain healthy levels of vitamin D. This does not sound like much, but keep in mind that sunscreen blocks most of the sun’s rays during the warmer months, and in the winter we spend our limited time outdoors bundled up in protective clothing.
Vitamin D supplements
Based on clinical and anecdotal evidence, many doctors now recommend vitamin D supplements for people suffering from depression, especially those prone to seasonal affective disorder. The current recommended daily allowance is 400-800 IU, although some experts recommend as much as 1000 IU per day. Multivitamins contain around 400 IU, but vitamin D pills often contain higher amounts. These pills are typically sold as vitamin D3, the most natural and active form.
There are no reported side effects for taking amounts up to 2,000 IU per day, but exceeding this level is not recommended. You do not have to worry about getting too much vitamin D through sunlight since our bodies regulate production, but remember that other sun-related risks apply anytime you are exposed to the sun’s UV rays.
Sources: Mayo Clinic
Vitamin D Council
naturalnews.com
livestrong.com
