A Vitamin D Each Day May Keep the Bad Mood Away

You probably know that vitamin D is important for strong bones, but new research shows that it packs many additional health benefits as well. Even though our bodies make this nutrient naturally when we're exposed to sunlight, more than one billion people suffer from a deficiency.

These are the basic facts about vitamin D and easy ways to ensure you're getting enough.

What Does Vitamin D Do?

In addition to healthy, strong bones, Vitamin D works behind the scenes to ensure your body can absorb calcium from the foods that you eat. Just in case you need a reminder, calcium helps us to maintain our heart rhythm, helps with muscle function, maintains acid-base balance, contributes to blood clotting, teeth formation/maintenance, nerve functioning, protects against colon cancer and transports other minerals throughout the body. In other words, you really need Vitamin D to help absorb calcium because deficiency leads to muscle aches, brittle nails, tooth decay, memory loss, numbness in the feet/face, depression, dry skin and even cataracts!

But back to what Vitamin D does!

Let’s Start with the Basic Facts About Vitamin D

1.     Understand how vitamin D strengthens your bones. Vitamin D is also a hormone. It controls calcium absorption and builds strong bones and teeth while reducing your risk of osteoporosis which is a condition that makes our bones more apt to fracture due to the bone’s weakness. Osteoporosis is more common in people who are age 50 and older; however, ensuring healthy levels of vitamin D now may prevent you for developing this condition later in life. For more information about osteoporosis, visit the CDC official website.

2.     Protect your physical health. Studies are discovering more good stuff about the sunshine vitamin. It can also help protect you from certain cancers, heart disease, asthma, type 1 and type 2 diabetes, and hypertension. Some even suggest it can protect against COVID which is another reason to put vitamin D in the morning regimen! According to Bishop, Ismailova, Dimeloe, Hewison and White (2021), vitamin D contributes to immune regulation because of its effect on antibacterial, antiviral, and anti-inflammatory responses in the body.

3.     Learn about the mental health benefits. Did you know that low levels of vitamin D contribute to depression and seasonal affective disorder? When vitamin D affects our mood, it can show up as feelings of hopelessness, sadness, fatigue, forgetfulness, loss of interest in activities that you used to enjoy, suicidal thoughts, anxiety, loss of appetite, weight gain or weight loss or insomnia. Sounds just like major depressive disorder! Because of the similarities, it is detrimental to evaluate your client’s labs to determine if low vitamin D is the culprit causing the mood lability. Vitamin D may also help you to think and feel better. In older adults, it's been found effective in improving cognitive functions and alleviating depression.

4.     Recognize the risk factors for vitamin D deficiency. As we age, our kidneys must work harder to convert vitamin D into its active form, so we may need supplements. The same is often true for mothers breastfeeding infants and those with conditions like Crohn's disease or milk allergies. Additionally, people of color are also at an increased risk for vitamin D deficiency due to having more melanin pigment in their skin which essentially reduces their ability to absorb vitamin D naturally from sunlight.

5.     Know your individual needs. The Institute of Medicine bases their recommendations on age, so they suggest at least 400 IU from birth to 12 months, 600 IU for children and adults, and 800 IU for seniors over 70. Depending on their age and medical condition, some individuals may need 2,000 to 4,000 IUs, which is still regarded as safe. Make sure to speak with your doctor to determine your specific needs.

6.     Get tested. While bone pain and muscle weakness are possible, the symptoms of vitamin D deficiency are often very subtle. Your doctor can give you a simple blood test to be sure. It's called a 25 hydroxyvitamin D test and blood levels of 30 nanograms per milliliter are usually considered healthy.

7.     Talk with your doctor about drug interactions. Some drugs like steroids can lower vitamin D levels while others like statins can raise them. Your doctor can help you find a safe level for you.

Easy Ways to Get Enough Vitamin D

 1.     Be smart about sun exposure. Our bodies are very efficient at making vitamin D, so keep using your sunscreen to prevent skin cancer and premature aging. About 10 minutes a day on your arms may be all you need, especially if you live in a sunny climate. You will need more if you have a dark complexion (typically up to 30 minutes per day—go for the MORNING SUN).
2.     Drink your milk. Only a few foods contain vitamin D naturally, but many are fortified with it. Almost all milk in the United States supplies at least 400 IU per quart, which is the main reason why the bone disease rickets has virtually disappeared. Even Almond milk is usually fortified with Vitamin D, just be sure to check the label.

3.     Eat more fatty fish. Fish and fish oil are among the most potent sources of vitamin D. Three ounces of salmon will cover all your daily needs. Other fish options include trout, mackerel, tuna and/or eel.

4.     Add other vitamin D fortified foods to your diet. More good choices include soy milk, low fat or fat free milk, low fat or nonfat yogurt, Kefir, certain breakfast cereals, low fat or fat free American cheese and orange juice. Check the labels to be sure of what you're getting.

5.     Maintain a healthy body weight. Excess fat cells also block the absorption of vitamin D. That's one more good reason to watch your calories and exercise regularly.

6.     Consider supplements. Supplements come in two forms. Both D2 and D3 versions are good for you but D3 is the better choice. It's closer to the natural vitamin D your body produces, so the effects are quicker and last longer.

Vitamin D is important for your bones and overall health. Meet your requirements through sensible sun exposure and a healthy diet or talk with your doctor if you think you need supplements.

To learn more about Vitamin D and how it can boost your mood check out this VIDEO.

Guest Blog Article Written by: Jezel Rosa

Jezel Rosa is a psychiatric nurse practitioner, with a private practice in FL. She specializes in using integrative and holistic approaches to mental health treatment. You can learn more about Jezel and her private practice, Levelheaded Mind, HERE.

References

Bishop, E. L., Ismailova, A., Dimeloe, S., Hewison, M., & White, J. H. (2020). Vitamin D and Immune Regulation: Antibacterial, Antiviral, Anti-Inflammatory. JBMR Plus, 5(1), 1-23. https://doi.org/10.1002/jbm4.10405