Is Vitamin D Good for Depression?

Studies suggest a relationship between vitamin D deficiency and symptoms of depression. However, it remains unclear if low vitamin D levels are the cause or effect of depression.

Although several issues in the relationship between depression and low levels of vitamin D remain controversial and need further studies, the literature provides enough data to recommend screening for and treating vitamin D deficiency in people with depression. These are easy and cost-effective and may improve depression outcomes.

Low levels of vitamin D may contribute to various other mental disorders, such as:

• Dysthymia
• Schizophrenia
• Seasonal affective disorder

Here are the risk factors for vitamin D deficiency:

• Limited sun exposure:
  • For most people, sunlight exposure is the primary source of vitamin D.
  • The amount of sun exposure to attain an optimum vitamin D level depends on certain factors, such as climate, the time of day and year, and the individual skin tone.
• Dark skin tone:
  • Vitamin D deficiency appears to be more prevalent in people with darker skin tones because they have higher amounts of melanin, a natural pigment that gives skin its color.
  • Melanin is responsible for inhibiting vitamin D production in the skin.
• Inadequate diet:
  • Consuming the following natural sources of vitamin D regularly could help fulfill the requirement:
    • Salmon
    • Mackerel
    • Other fatty fish
    • Fish liver oils
    • Animal fats
    • Vitamin-D-fortified food products, such as orange juice and cereals
  • For people who follow a vegan or vegetarian diet, some of the vegan vitamin D sources include
    • Fortified plant-based milk, fruit juices, and grains
    • Mushrooms that have been exposed to ultraviolet light
• Obesity:
  • Studies have reported a link between vitamin D deficiency and people with a body mass index of 30 or higher.
  • Obese people may need to absorb more vitamin D to reach recommended nutrient levels than people with moderate weight.
• Older age group:
  • Skin becomes less efficient at producing vitamin D with age.
  • In addition, older adults tend to limit their time in the sun and may eat diets with insufficient amounts of vitamin D.
• Certain population:
  • People living far from the equator (studies report that people living in northern latitudes are more prone to low vitamin D levels)
  • People with liver disease, renal disease, and celiac disease
  • People on certain medications, such as anticonvulsants and glucocorticoids

Vitamin D deficiency is defined as a condition with a vitamin D level of less than 20 nmol/L.

People with vitamin D deficiency may experience symptoms, such as:

• Aching bones
• Pain in the muscles and joints
• Fatigue
• Drowsiness
• Weakness
• Forgetfulness
• Loss of appetite
• Excessive weight loss or gain
• Trouble sleeping

Symptoms of depression include:

• Anhedonia (loss of interest in the activities previously enjoyed)
• Overwhelming feelings of sadness, hopelessness, and helplessness
• Lack of concentration and focus
• Difficulty sleeping or eating
• Insomnia or excessive sleepiness
• Lethargy
• Excessive weight loss or gain
• Loss of appetite
• Forgetfulness
• Loss of sexual interest
• Headaches or backaches
• Anxiety
• Isolation and withdrawal
• Suicidal tendencies or ideations

According to the NIH, for most people, a daily dose of 600 IU of vitamin D is recommended.

It is important to analyze vitamin D levels before taking high-dose vitamin D supplements because taking high doses over time may lead to vitamin D toxicity, which can cause high calcium levels, kidney stones, digestive problems, and neurological changes.

The best way to treat vitamin D deficiency is to:

• Increase exposure to the sun.
• Increase intake of foods fortified with vitamin D.
• Take vitamin D supplements.

Common treatments for depression include:

• Antidepressant medications
• Psychotherapy
• Regular exercise
• Proper sleep
• Stress-reducing techniques, such as meditation