What is the Link between Vitamin D and Depression?
Depression is a common mental health situation that affects millions of people worldwide. While there are various factors involving to the depression development, one interesting link has studied extensively is the connection between Vitamin D and Depression.
Let’s read more the relationship between these two including the role of Vitamin D, how it affects depression and ways to maintain optimal Vitamin D levels for the best mental health.
What is Vitamin D?
To maintain overall health, this Vitamin D is a fat soluble vitamin that plays an important role. It is often referred to as the “Sunshine Vitamin” because our bodies can produce it when our skin is exposed to the sunlight.
Apart from its role in bone health this Vitamin D takes part into the various physiological processes such as immune function, mood regulation as well as inflammation control.
The Link between Vitamin D and Depression
1. Lack of Sunlight
One of the most significant links between Vitamin D and depression is sunlight exposure. When our skin is exposed to the sunlight, it synthesizes Vitamin D. During the winter months or in regions with limited sunlight, peoples face high risk of Vitamin D deficiency. This deficiency is linked to an increased risk of depression.
2. Neurotransmitter Regulation
Vitamin D may have a role in regulating neurotransmitters, the chemicals in the brain that affect mood. Research suggests that Vitamin D takes part into the production of serotonin, a neurotransmitter that plays a necessary role in mood regulation. Low levels of serotonin are associated with depression and Vitamin D deficiency may contribute to the imbalance.
3. Immune System Modulation
The immune system is another area in which vitamin D influences function. Depression symptoms have been related to inflammation, and vitamin D may help in reducing stress. In doing so, it might lessen depression symptoms in an indirect manner.
Read: Understanding the Consequences of Vitamin Deficiency
How to Increase Vitamin D?
Vitamin D Sun
One of the easiest and most natural ways to keep your vitamin D levels at their best is to spend time outside and get regular sun exposure. A few times a week, try to get 15 to 20 minutes of sunshine on your skin, preferably in the early or late afternoon when the light is not as strong.
Dietary Sources
Consume foods high in vitamin D, such as egg yolks, fortified dairy products, fortified cereals, and fatty fish (tuna, salmon, and mackerel). These may help you in fulfilling your daily needs for vitamin D.
Vitamin D Supplements
If getting enough vitamin D from food and sunshine is difficult, then supplements could be advised. To find the ideal dosage for you, speak with a medical expert.
Vitamin D Vegetables
Sunlight exposure is the main source of vitamin D, as most plants do not naturally contain large amounts of it. Though vitamin D2 (ergocalciferol) is less efficient than vitamin D3 (cholecalciferol) found in animal-based sources is present in some plants in trace amounts.
The following is a list of plants high in vitamin D2,
1. Mushrooms (especially shiitake mushrooms)
When exposed to UV radiation, mushrooms, particularly shiitake mushrooms, have a natural ability to synthesize vitamin D2. But there are differences in the amount of vitamin D2 in mushrooms.
2. Portobello mushrooms
When exposed to UV radiation, portobello mushrooms, like shiitake mushrooms, can also contain vitamin D2.
3. Maitake mushrooms
These fungi have trace quantities of vitamin D2 in them.
