Are You At Risk Of Vitamin D Deficiency
Did you know that according to national surveys taken out across the UK, approximately 1 in 5 of the population has low vitamin D levels?
It isnt surprising really when you think about it. Our bodies can only make vitamin D when exposed to direct sunlight, which may be possible in summer for some people, but becomes difficult for everyone during the darker winter months.
You can also get vitamin D from animal produce like meat, fish dairy and eggs, which are either naturally high in vitamin D or have been fortified with vitamin D .
Other foods like breakfast cereals, fruit juices, faux meat, plant milks are often fortified . Wild mushrooms and those grown under a UV light are also great sources of vitamin D2.
People who do not get outside much, have dark skin, like to cover up, or do not eat animal products are naturally at more of a risk of vitamin D deficiency.
This is why the government now advise that everybody should think about taking a vitamin D supplement, particularly in the Autumn and Winter months.
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.
Vitamin D And Multiple Sclerosis
Finally, some people worry about vitamin D because there is some evidence that low vitamin D may be related to the development of multiple sclerosis. Some people then take vitamin D supplements and experience a reduction in their anxiety.
It may cause people to feel that perhaps vitamin D was necessary to reduce anxiety when in reality it was simply that you were less worried about MS. Vitamin D may be related to MS, but anxiety also causes MS fears and MS-like symptoms, and a few vitamin D supplements are unlikely to affect either.
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What Causes Vitamin D Toxicity
Vitamin D toxicity is almost always the result of excess supplementation. Because your body regulates vitamin D production, you are unlikely to develop it as a result of sun exposure . Foods generally do not contain large amounts of vitamin D, so getting an excessive amount in your diet is unlikely.
People may begin taking vitamin D supplements in order to address a deficiency or to help relieve symptoms of things like seasonal affective disorder or depression. The problem is that they may go overboard or think that taking more will produce more beneficial effects.
Effect Of Vitamin D On Mood And Cognition
Vitamin D receptors and the 1-hydroxylase enzyme have been isolated and found in the regions of the cerebral cortex and cerebellum, suggesting the conversion of calcifediol into an active form of vitamin D, i.e., calcitriol in the brain for a local cellular response . Several studies discuss the deficiency of vitamin D in the body at its targeted ligand binding sites due to less sunlight exposure or sun blockage, vitamin D receptor mutation causing phenotypic-conformational changes at the ligand binding site, and insufficient vitamin D-fortified diet, all causing major or minor mood disorders and illustrate the effectiveness of vitamin D or sunlight therapy , gene therapy, or supplemented vitamin D diet therapy for the treatment of depression and other mood disorders, demonstrating the associations between 25 vitamin D concentrations and mood alone or mood and cognition in adults of all ages, including pregnant women, older adults, and targeted vitamin D-deficient population globally .
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Vitamin B12 Deficiency Symptoms
Vitamin B12 deficiency can be slow to develop, causing symptoms to appear gradually and intensify over time. It can also come on relatively quickly. Given the array of symptoms a vitamin B12 deficiency can cause, the condition can be overlooked or confused with something else. Vitamin B12deficiency symptoms may include:
- strange sensations, numbness, or tingling in the hands, legs, or feet
- difficulty walking
- difficulty thinking and reasoning , or memory loss
- weakness
- fatigue
While an experienced physician may notice the symptoms and be able to detect a vitamin B12 deficiency with a good interview and physical exam, a blood test is needed to confirm the condition.
Its a good idea to ask your doctor about having your B12 level checked if you are a strict vegetarian or have had weight-loss surgery or have a condition that interferes with the absorption of food.
Early detection and treatment is important. If left untreated, the deficiency can cause severe neurologic problems and blood diseases.
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.
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Being Sick Or Getting Infections Often
One of vitamin Ds most important roles is keeping your immune system strong so youre able to fight viruses and bacteria that cause illness.
It directly interacts with the cells that are responsible for fighting infection .
If you often become sick, especially with colds or the flu, low levels of vitamin D may be a contributing factor.
Several large observational studies have shown a link between a deficiency and respiratory tract infections such as colds, bronchitis, and pneumonia .
A number of studies have found that taking vitamin D supplements at a dosage of up to 4,000 IU daily may reduce your risk of developing a respiratory tract infection .
Summary
Vitamin D plays important roles in immune function. One of the most common symptoms of a deficiency is an increased risk of illness or infections.
How To Figure Out If You Have A Deficiency And What To Do About It
Before we go any further, one important note we want to reiterate: This all isnt to say overhauling your diet or taking vitamin supplements on your own will completely cure any mood-related symptoms. Other interventions like talk therapy and medication are the best-known ways to improve mental health issues.
You should look at nutrition as an important adjunctive treatment to maintain health and prevent relapse, or use lower doses of pharmaceutical interventions, Kraker said.
There are several physical signs that can clue you into whether theres a potential deficiency brewing, Beurkens said. These can include frequent headaches, GI symptoms , weak nails, dry skin or eczema, hair loss and many others.
High stress levels also often accompany … symptoms and can negatively impact nutrient levels, Beurkens added.
Similarly, adjusting to a new set of life stressors can impact how you take care of yourself and deplete nutrient stores in the process say, a recent move has you eating differently, a new job has upended your go-to lunch habits, or a newly diagnosed autoimmune condition has you adjusting to a whole new way of functioning.
Getting a comprehensive workup of your nutritional status can be helpful in getting to the root cause of whats going on.
Physical and mental health are interconnected, so nutrition should always be a part of the discussion when mental health symptoms are raised as a concern, Beurkens said. Unfortunately, this rarely happens.
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Researchers Reveal 8 Vitamin Deficiencies Linked To Panic Attacks
Do you struggle with panic attacks, a type of anxiety?
Besides depression, anxiety is the most prevalent mental illness in America. In fact, it affects approximately 40 million adults! While therapy and psychiatric medication absolutely have their place, exploring deeper root causes can sometimes be the missing piece necessary for healing.
Most people are unaware that mood imbalances and nutrition are closely related. A deficiency in certain vitamins and minerals can contribute to anxiety and panic disorder, with a variety of potential root causes that could be responsible.
Vitamin D Depressive Symptoms And Covid
- 1Postgraduate Program in Nutrition, Federal University of Santa Catarina, Florianopolis, Brazil
- 2Translational Nutritional Neuroscience Working Group, Federal University of Santa Catarina, Florianopolis, Brazil
- 3Nutrition Graduation Course, Federal University of Santa Catarina, Florianopolis, Brazil
- 4Department of Nutrition, Federal University of Santa Catarina, Florianopolis, Brazil
- 5Department of Psychiatry, Queens University, Kingston, ON, Canada
- 6Inpatient Psychiatric Unit, Kingston General Hospital, Kingston Health Sciences Centre, Kingston, ON, Canada
- 7Centre for Neuroscience Studies, Queens University, Kingston, ON, Canada
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Does Vitamin B Complex Cause Anxiety
A 2017 study found that people who had lower blood levels of vitamin B-12 were more likely to have depression or anxiety. A 2018 study found that people who ate foods high in B vitamins in this case, yeast based spreads such as Marmite and Vegemite had better anxiety and stress scores than people who did not.
Vitamin D And Anxiety
It seems that more scientists agree about the link between vitamin D deficiency and anxiety than depression. Though, some members of the scientific community are skeptical about how much it helps with anxiety. Regardless, multiple studies find that a vitamin D deficiency may increase anxiety.
One study gave participants with vitamin D deficiencies supplements for six months. They used a test called the Hamilton Anxiety Rating Scale14 to rate participants level of anxiety. One group didnt receive any vitamin D supplements. Ultimately, vitamin D supplements significantly helped lessen symptoms of anxiety in the group as opposed to the group that didnt take any. Further studies the link between a vitamin d deficiency and anxiety.
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How Much Vitamin D Per Day Do I Need
The NHS recommends around 10 micrograms a day.
It is recommended to take supplements containing 10 micrograms of vitamin D during autumn and winter, and throughout the year for those who are not often outdoors.
Taking more than 100 micrograms a day could be harmful to your health. This applies to adults, children, the elderly, and those who are pregnant or breastfeeding.6
Vitamin D Plays A Significant Role In Keeping Our Bones Healthy Reducing Anxiety And Improving Immune Function
Vitamin D, also known as the sunshine vitamin, is an essential nutrient for the healthy functioning of our body. It can be acquired from the diet, prescribed supplements and most importantly, the sun. It is said that sunlight is the best and the most natural way to increase Vitamin D levels in your body. However, due to a busy schedule, we often ignore the needs and requirements of our body leading to some adverse effects.
Vitamin D plays a significant role in keeping our bones healthy, reducing anxiety and improving immune function. It also helps in regulating the absorption of calcium and phosphorus in the body, leading to the normal growth and development of bones and teeth. It plays a significant role in reducing stress and anxiety and regulating mood. While there are wide-ranging benefits of Vitamin D, its deficiency can lead to some serious health issues. Here are the signs and symbols of Vitamin D deficiency.
Fatigue and weakness
People suffering from Vitamin D deficiency, often face general tiredness and weakness. If you find yourself yawning throughout the day, you must get your vitamin D levels tested and consult a health service provider.
Bone pain can signal Vitamin D deficiency
Chronic Muscle Pain
Hair Loss
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How Can You Prevent Vitamin D Supplements From Making You Anxious
First, you need to make sure you are getting the right vitamin D dosage for your organism.
How much is that?
Unless you have an autoimmune condition or are otherwise known to be deficient in vitamin D, this dosage would be of about 10,000 IU per day.
If you are thinking about getting pregnant, expecting or lactating check the correct vitamin D for a pregnant woman.
Next, you must make sure you are not magnesium-deficient.
If you are, the extra demands vitamin D puts on your magnesium supplies could end up depleting them. Then, you could begin feeling the symptoms of magnesium deficiency, including anxiety.
Thats why its recommended that you supplement with magnesium.
If you are supplementing with vitamin D, you should be supplementing with magnesium
Also, if you are on a high-dose vitamin D protocol, like the Coimbra Protocol, you must make sure you are following the safety guidelines. These include a dairy-free low-calcium diet along with increased fluid intake and regular blood and urine tests. These are to ensure your calcium levels remain within the normal range.
When you take these recommendations into account you might be surprised with the results.
Instead of keeping you awake at night, vitamin D might become yet another ally in helping you relieve your symptoms of anxiety and even depression.
How?
Why Vitamin B12 Is Important
The human body needs vitamin B12 to make red blood cells, nerves, DNA, and carry out other functions. The average adult should get 2.4 micrograms a day. Like most vitamins, B12cant be made by the body. Instead, it must be gotten from food or supplements.
And therein lies the problem: Some people dont consume enough vitamin B12 to meet their needs, while others cant absorb enough, no matter how much they take in. As a result, vitamin B12 deficiency is relatively common, especially among older people.
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Joint Pain And Inflammation
There’s a long list of conditions responsible for joint issues, but this is one you don’t hear about very often. “Low vitamin D levels in the blood cause an inflammatory response, causing pain and inflammation in the joints,” Springer says. So, if there’s no other explanation you can think of behind your joint pain, your vitamin D levels could be the culprit.
Vitamin D Supplementation Improves Anxiety But Not Depression Symptoms In Patients With Vitamin D Deficiency
Department of Sleep Disorders, Affiliated Psychological Hospital of Anhui Medical University, Hefei, China
Hefei Fourth People’s Hospital, Hefei, China
Anhui Mental Health Center, Hefei, China
Department of Sleep Disorders, Affiliated Psychological Hospital of Anhui Medical University, Hefei, China
Hefei Fourth People’s Hospital, Hefei, China
Anhui Mental Health Center, Hefei, China
Department of Sleep Disorders, Affiliated Psychological Hospital of Anhui Medical University, Hefei, China
Hefei Fourth People’s Hospital, Hefei, China
Anhui Mental Health Center, Hefei, China
Department of Sleep Disorders, Affiliated Psychological Hospital of Anhui Medical University, Hefei, China
Hefei Fourth People’s Hospital, Hefei, China
Anhui Mental Health Center, Hefei, China
Department of Sleep Disorders, Affiliated Psychological Hospital of Anhui Medical University, Hefei, China
Hefei Fourth People’s Hospital, Hefei, China
Anhui Mental Health Center, Hefei, China
Department of Maternal, Child & Adolescent Health, School of Public Health, Anhui Medical University, Hefei, China
Correspondence
Email:
Peng Zhu, Department of Maternal, Child & Adolescent Health, School of Public Health Anhui Medical University, Hefei 230032, China.
Department of Sleep Disorders, Affiliated Psychological Hospital of Anhui Medical University, Hefei, China
Hefei Fourth People’s Hospital, Hefei, China
Anhui Mental Health Center, Hefei, China
Correspondence
Email:
Hefei Fourth People’s Hospital, Hefei, China
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What Are 7 Of The Most Common Symptoms Of Vitamin D Deficiency
90% of the vitamin D our bodies need comes from getting out in the sunlight and only 10 per cent is from your diet. Even if you eat fortified foods, you could be at risk of vitamin D deficiency. Symptoms of low vitamin D vary from person to person, but if your routine and lifestyle keeps you away from sunlight, look out for these symptoms:
