Can Vitamin D3 Make You Anxious
While vitamin D itself is unlikely to be causing your anxiety, that doesn’t mean it can’t, and the activities that you do to help increase vitamin D are valuable for your anxiety anyway. Getting outside will help you get what vitamin D you can, although there are also nutritional supplements available.
Mechanism Of Vitamin D Effects
Although the underlying pathophysiology of vitamin D in depression is still not fully understood, some mechanisms of depression that are associated with vitamin D are as follows.
-
Vitamin D and neurotrophic hypothesis. Vitamin D could modulate neurotrophic agents, the abnormal function of which is believed to be associated with various psychiatric diseases.
-
Vitamin D and monoamine neurotransmission hypothesis. Vitamin D might be involved in depression by directly or indirectly influencing the levels of 5-HT, DA and NE.
-
Vitamin D and neuroimmunomodulation. Vitamin D may play a neuroimmunological role by regulating the activity and expression of P2X7R gene, thus protecting nerve cells and producing antidepressant effects.
Impact Of Vitamin D Deficiency On Mental Health
The body needs Vitamin D at the proper level for it to function as it should.
How Vitamin D Works In The Body
Your muscles, heart, brain, and immune system have vitamin D receptors. The body transports the vitamin to the kidneys and liver, where it converts into an active hormone. In this form, it assists the body in absorbing calcium.
Your body acquires vitamin D through sun exposure. Certain foods and supplements can also be sources of vitamin D. Dark-skinned people have a high level of melanin.
Itâs the component that determines coloring in the human and animal world. This pigmentation prevents the skin from absorbing vitamin D correctly.
How Vitamin D Deficiency Leads to Mental Health Effects
Low levels of the vitamin may contribute to schizophrenia in adults, depression, and seasonal affective disorder. Other health problems that can arise from the deficiency include:
- Low bone density
- Excessive weight loss or gain
- Trouble sleepingââ
If you experience any of these symptoms similar to depression, have your vitamin D levels checked. Your doctor will do a test to determine the level of the vitamin in your blood.
For depression diagnosis, you may have to complete a self-assessment test. A blood test can’t diagnose depression but may test other conditions that cause depressive symptoms.
Recommended Reading: How Much Vitamin B12 Should A Vegan Take
Can Taking Vitamin D Make You Feel Worse
And some will find that taking vitamin D supplements makes them feel worse probably because the high PTH turns the supplements into high concentrations of 1, 25 dihydroxy vitamin D which is the active form, causing symptoms of vitamin D toxicity. When taking vitamin D makes you feel worse, you should immediately stop.
Is There A Link Between Vitamin D Deficiency And Depression
Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.
Described as the sunshine vitamin,” vitamin D has steadily drawn public interest as a potential treatment for depression.
Could this inexpensive supplement counteract the effects of this widespread and, often, debilitating disorder?
While some research indicates that people with depression have lower levels of vitamin D than their counterparts without depression, so far, no large-scale study has found that the vitamin cures the condition.
The causes and symptoms of depression are multifaceted, which means that often no one drug, vitamin, or identified treatment can make them disappear entirely.
Read Also: How Are Vitamin D Supplements Made
Can Vitamin D Help With Anxiety And Depression
Can vitamin d help with anxiety and depression? In one study , scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms. In another study of people with fibromyalgia, researchers found vitamin D deficiency was more common in those who were also experiencing anxiety and depression.
Does vitamin D Help anxiety? A 2015 review study reports that people with symptoms of anxiety or depression had lower levels of calcidiol, a byproduct of vitamin D breakdown, in their bodies. A 2017 study found that taking vitamin D supplements improved both depression and anxiety in women with type 2 diabetes.
Does vitamin D deficiency cause anxiety and depression? Research indicates that there is a strong link between vitamin D deficiency and anxiety as well as depression. Individuals struggling with a mental illness may turn to problematic behavior to mask the pain. A dual diagnosis is when a person has multiple health conditions.
Can lack of vitamin D cause mental problems? Low levels of the vitamin may contribute to schizophrenia in adults, depression, and seasonal affective disorder. Other health problems that can arise from the deficiency include: Low bone density.
Course Of Depressive Disorders
Course was determined using two different outcome measures: the presence of a DSM-IV depressive diagnosis at 2-year follow-up was ascertained through a CIDI interview at 2-year follow-up duration of depressive symptoms as calculated with the Life Chart Interview assessing presence and severity of symptoms at each month during the 2-year follow-up. Duration of symptoms was calculated as the percentage of time during follow-up with symptoms of at least mild severity. Two indicators were constructed: a continuous score ranging from 0 to 100% and a dichotomous indicator assessing whether persons had depressive symptoms for > 75% of the follow-up period.
Also Check: What Is The Difference Between Vitamin D And Vit D3
Does Vitamin D Help With Depression
Evidence suggests that vitamin D can help with depression, despite how some scientists feel. To clarify, most scientists refute the link between this vitamin and depression because there isnt enough research on it. However, some studies show promising results.
For example, one study found that some of the brain receptors are associated with vitamin D and depression. It went on to say that vitamin D may act on cells and stimulate cell growth. In theory, a vitamin D deficiency can limit this behavior and stunt cell growth. This might stunt brain function as a whole.
The Cambridge University Press lists a journal that aimed to find a link between vitamin D and depression. The meta-analysis and review found that people with depression seemed to have low levels of vitamin D. They concluded that depression is more likely to surface in people with vitamin D deficiencies than people with normal or high levels.
So, does vitamin D help with depression? Evidence shows that people struggling with depression have low levels of vitamin D. It might help, although there is limited research. Either way, its an essential nutrient for the following reasons:
- Helps with bone health
- It can prevent multiple sclerosis
- Helps the body regular blood sugar levels
Its evident that vitamin D is crucial to overall health. Bad physical health can lead to bad mental health. Its important to get enough vitamin D to promote a healthy body and mind.
Signs And Symptoms Ofanxiety
Stress signals to the body that it must take action. Its great for life-threatening situations but can lead to physical and mental issues if it gets out of hand. People with anxiety disorders feel a level of stress that isnt proportional to the situation at hand.
There are different types of anxiety. Some may feel anxious in a social setting whereas others will feel it constantly for no reason. They all share common symptoms.
Signs of anxiety are:
- Fortified milk
- Fortified cereal
There are many types of food fortified with vitamin D. Examples include juices, pasta, and even margarine. Making a conscious effort to choose fortified food can help with a vitamin D deficiency and anxiety as well as depression.
Recommended Reading: What’s The Best Prenatal Vitamin Brand
Why Vitamin D Impacts Your Depression
Vitamin D was discovered a century ago by biochemist Elmer McCollum after a series of events. He and fellow researcher Marguerite Davis had identified Vitamin A in 1913 as they were involved in a long-term study to develop the perfect food for livestock.
Building on their study, British physician Edward Mellanby began conducting nutrition experiments aimed at treating rickets. He discovered that cod-liver oil cured rickets in laboratory animals, and theorized that Vitamin A might be the curative agent.
McCollum set out to test Mellanbys theory in 1922. He fed cod-liver oil that was free of Vitamin A to dogs with rickets and found that the animals recovered. This proved that another substance in the oil was responsible for the cure. McCollum called it Vitamin D.
Scientists eventually discovered that humans could get Vitamin D in more than one way. It is not only gained through diet. It can also be formed by the human body when the skin is exposed to sunlight.
More study of the vitamin revealed its essential role in the body. It helps the body build strong bones, regulates the level of phosphate and calcium, promotes cell growth, is involved in the neuromuscular system, and enhances the immune system. It also reduces inflammation in the body.
Some studies indicate that the risk of developing certain types of cancers may be connected with a deficiency in the vitamin.
Is It Ok To Take Vitamin D Everyday
Current guidelines say adults shouldn’t take more than the equivalent of 100 micrograms a day. But vitamin D is a ‘fat-soluble’ vitamin, so your body can store it for months and you don’t need it every day. That means you could equally safely take a supplement of 20 micrograms a day or 500 micrograms once a month.
Recommended Reading: What Vitamins Are Good For Acne
People With Depression May Have A Poor Diet
Individuals grappling with depression also tend to have difficulty practicing self-cafe. This puts them at risk for not eating a balanced diet, as a depressed individual may not take the time to look for products fortified with vitamin D or to eat foods with naturally occurring amounts of the substance.
In short, individuals with the illness may unwittingly engage in behaviors that make them vitamin D deficient, but spending time outside with friends or practicing the self-care required to eat well can raise their levels of this valuable substance.
Take Vitamin D Supplements
Regular sunshine and a healthy diet cant help everyone. A potent way to battle a vitamin D deficiency is through supplements. Vitamin D supplements are available in a liquid or pill form. Doctors can prescribe higher doses of this nutrient to be taken once a week. Most pharmacies and grocery stores carry everyday vitamin D supplements.
Taking one small pill might prevent anxiety and depression. Its worth a try because its cost-effective and has few side effects. Though, its best to talk to a medical professional when deciding to take supplements or address a nutritional deficiency. Vitamin D supplements can interact with other medications.
Recommended Reading: What’s The Recommended Dose Of Vitamin C Per Day
What Are The Benefits Of Taking Vitamin B3
Niacin, also known as vitamin B3, is an important nutrient. In fact, every part of your body needs it to function properly. As a supplement, niacin may help lower cholesterol, ease arthritis, and boost brain function, among other benefits. However, it can also cause serious side effects if you take large doses.
Can Vitamin D Supplements Cause Anxiety
- After getting inside your body, vitamin D will need to be transformed, transported and activated. All these steps require magnesium and will deplete your reserves of this mineral.
- In the long term, taking too much vitamin D without also supplementing with magnesium can lower your magnesium levels and this will have a negative effect over your nervous system.
- Because of how it promotes calcium absorption from food and calcium release from the bones into the blood, long-term high-dose vitamin D supplementation can cause your calcium blood levels to rise too much. This, in turn, will further increase your magnesium needs and negatively affect your nervous system.
- This is especially true if you are following a high-dose vitamin D protocol, like the Coimbra Protocol.
- Vitamin D has a great potential to help you deal with stress and contribute to a less anxious life. But, if you want to reap this benefit you need to make sure you keep supplementing with magnesium while also making sure your calcium levels are kept within their normal range.
You May Like: What’s The Best Mens Vitamin For Energy
What Does The New Study On Vitamin D And Depression Tell Us
Earlier in this blog, we referenced a new study published in June in Nutrients that sought to determine whether the relationship between depression and Vitamin D is moderated or mediated by inflammation.
VIDEO: Does Giving Omega-3 to Children Help with ADHD?
In other words, the researchers were hoping to determine the mechanisms by which Vitamin D might impact inflammation and in turn modify depression.
The study was conducted out of Germany, using a community sample of over 7,100 adults from the LIFE-Adult Study for whom depressive symptoms were assessed by using the German version of the CES-D scale and serum 25-hydroxyvitamin D D) levels and three inflammatory markers .
A quick translation: the CES-D scale stands for the Center for Epidemiologic Studies Depression Scale, a self-report depression scale for research in the general population to assess depression.
Serum levels of Vitamin D refer to blood levels of the nutrient.
Some background: The three markers selected have been previously linked to inflammation , and depression itself is linked to systematic inflammation .
Further, Vitamin D has been found to play an important role in modulating the immune/inflammation system and previous studies have also found that low Vitamin D levels are associated with increased inflammation. It is important to note that while a causative effect on the influence of Vitamin D on inflammation continues to be explored, that kind of relationship has not yet been determined.
Is Vitamin D Good For Depression
There are two things. There is a reduction in depression due to the reduction in the amount of vitamins D and D3. It has been shown that vitamins D and calcium can be used to regulate moods and ward off depression. Scientists found that people with depression who received vitamins noticed an improvement in their symptoms after taking them.
Read Also: Is Vitamin D The Same As Calcium
What Depression Looks Like
In men, symptoms of depression include feeling tired, irritable and angry, and if you have depression, you may have sleep issues and motivation problems, you might behave recklessly and you face an increased risk of abusing drugs and alcohol.
You may also lose interest in the things you once enjoyed, experience weight fluctuations, occasional suicidal thoughts, frequent fatigue and occasional feelings of hopelessness, as well as physiological symptoms that manifest as headaches, cramps and even stomach and digestive problems.
Can Vitamin D Help With Depression
There are two things. There is a reduction in depression due to the reduction in the amount of vitamins D and D3. It has been shown that vitamins D and calcium can be used to regulate moods and ward off depression. Scientists found that people with depression who received vitamins noticed an improvement in their symptoms after taking them.
Contents
Also Check: What Does Vitamin B12 Do For The Human Body
Ok So Ill Probably Vitamin D Deficient What To Do
For this i would suggest finding a good vitamin D supplement and taking it daily, theyre quick, cost effective, and its really no effort at all. Or if its more of a summers month you could set a time everyday or at least say 3 days a week where you go outside in the sun for around 15-30min, that should be enough vitamin D for your daily needs, on top of that you could also eat more vitamin D rich foods such as egg yolks, fatty fish like salmon or cheese, all these things should boost your levels up and get you back to feeling better!
Effects Of Vitamin D Supplementation On Mental And Physical Well Being
The use of vitamin D supplementation has been examined for its effects on mood outcomes, particularly in healthy persons. In one study , 250 healthy women were randomized to daily vitamin D or a placebo for a period of one year. Both groups received supplemental calcium during the trial. Findings indicated no difference in mood scores between the two groups. In addition, changes in vitamin D levels were not correlated to changes in mood scores. Results suggested that the dose of vitamin D may have been insufficient to cause a significant treatment difference between groups. randomly assigned 44 healthy persons to varying doses of vitamin A plus one of the following: 400 IU of vitamin D/day or 800 IU of vitamin D/day, or a placebo for a period of five days. The Positive and Negative Affect Scale was used to assess mood at the end of the five days. Results showed enhanced positive affect for the vitamin D treatment groups when compared to the placebo group . In addition, although both vitamin D treatment groups experienced a reduction in negative affect when compared to the placebo group, it was not statistically significant. Although the study demonstrated positive benefits in persons who were healthy, the effect on persons with depression or mood problems was not explored.
You May Like: Is Vitamin C Good For Bones
Ways To Ease Anxiety & Get More Vitamin D In Your Life
1. Alternate Light Source
Daily exposure to appropriate levels of direct sunlight can boost vitamin D3 levels which can help improve your mood and ease anxiety. If you have a hard time getting enough natural light during the winter, consider buying a therapy lamp for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one thats as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels.
2. Go Somewhere Sunny
If getting sufficient levels of UVA rays from the sun proves difficult during the winter months, especially if you live anywhere near the Great White North, consider saving up some money during the summer for a vacation to a sunny destination during the winter. This will make enduring the cold, dark months more bearable.
3. Get Quality Sleep
Insufficient and inconsistent sleep can increase irritability, moodiness and poor judgment. To remain at the top of your game, its recommended that you get between 7-9 hours of sleep each night. Getting appropriate levels of sunlight during the day, or adequate amounts of vitamin D from foods or supplements can also help maintain your bodys natural production of serotonin. In the evening, the brain naturally converts serotonin into melatonin, our main sleep hormone that improves our chance of getting a good nights sleep.
4. D-Rich Diet
5. Take Sunshine Supplements
