Vitamin D And Mood

On autumn days, or even more so in winter, are you in a low mood? Do you feel dejected on rainy days? Well, know that they are quite common sensations, due to a drop in vitamin D levels following less exposure to sunlight, as we spend fewer hours outdoors and the days get shorter. So, is there a relationship between Vitamin D and mood? We talk about it in this article.

Vitamin D is involved in the regulation of mood-associated neurotransmitters. In the next lines we will talk in detail about this vitamin, the effects of its deficiency and some strategies to maintain optimal levels in the blood.

What do we know about vitamin D?

Vitamins are substances that allow the body to function normally. In the specific case of vitamin D, its main function is to regulate calcium and phosphate levels. It is also essential for bone development and strengthening, in fact low vitamin D levels can cause rickets in children and osteomalacia in adults.

In addition to this, it modulates the immune system, favoring the transformation of monocytes into macrophages. We can get vitamin D in three ways:

• Through the diet : cod liver and blue fish such as tuna, salmon, mackerel and sardines contain abundant quantities. To a lesser extent, also beef liver and egg yolk, as well as wild mushrooms.

• Through supplements.

• By skin synthesis by exposure to UVB rays from the sun, the source of most of the vitamin D that we store in the body.

Vitamin D and mood: what’s the relationship?

Some studies indicate that vitamin D regulates an enzyme that converts tryptophan into serotonin. Serotonin modulates mood (makes you happier, reduces aggression and impulsiveness…) and promotes the brain development of the fetus during pregnancy.

The studies cited also show a correlation between vitamin D deficiency and seasonal affective disorder, which affects 10% of the population. This would explain the beneficial effects of light therapy, or phototherapy, for people with this disorder.

Vitamin D deficiency appears to be associated with an increased occurrence of depressive and anxiety symptoms, although a causal link could not be established. It is extremely difficult, in fact, to establish whether the vitamin D deficiency is the cause of depression or if, conversely, depression causes the aforementioned deficiency due to the lower exposure to ultraviolet rays and poor dietary care.

At the moment, only the coexistence of both circumstances has been found. At the present time, therefore, we do not have studies that support the effectiveness of vitamin supplements in order to calm depressive symptoms.

In addition to mood-related symptoms, deficiency of this vitamin could also be related to the appearance of other health problems.

Alzheimer’s disease

We all know that the exact origin of this disease is still unknown and rather a multicausal one is claimed. Nonetheless, some research has shown that the risk of Alzheimer’s is higher in people with a vitamin D deficiency.

Autism

Again, this is a disorder of multicausal origin, with no known single cause. Given the role of vitamin D and serotonin in brain development, its deficiency could favor the onset of autism spectrum disorder (ASD).

Some research has shown that the risk of developing ASD could be reduced by supplementing with vitamin D in pregnant women.

Psychosis

A study conducted in the UK showed that people with psychotic breakdown have significantly lower levels of vitamin D than healthy individuals.

Another research conducted in Finland claims that taking vitamin D supplements has a three times lower risk of psychosis.

Vitamin D and mood: the importance of sun exposure

Although it is not possible to determine whether the cause of the exposed disorders is attributable to vitamin D deficiency, the positive effects of sun exposure on mood are well known.

We can and should (as far as possible) promote the synthesis of vitamin D through outdoor activities, even in winter (although clothing partially limits the incidence of sunlight).

This is especially true for the elderly, who typically spend more time indoors. Vitamin D is important – in addition to what has already been explained – also for preserving bone mass; which is why it is necessary to favor the exposure of the elderly to ultraviolet rays, albeit with moderation and caution.

It is equally important to take care of nutrition, especially in the months when sun exposure is more difficult. Eat more foods rich in vitamin D, and if you are deficient, consult your doctor to determine if you need to take a supplement.