How To Tell If You’re Getting Enough Vitamin D
If you’re concerned that you may be deficient in vitamin D, there are a few things you can do to check. First, you can ask your doctor to test your blood levels of this nutrient. This is the most accurate way to tell if you’re deficient.
Second, you can look for signs and symptoms of vitamin D deficiency. If you’re experiencing any of the signs and symptoms on this list, it’s a good idea to talk to your doctor about getting tested.
Third, you can make sure you’re getting enough vitamin D in your diet. This nutrient is found in fatty fish, eggs, and fortified foods. You can also get it from exposure to sunlight.
Fourth, you can take a vitamin D supplement. This is a great way to ensure you’re getting enough of this nutrient, especially if you don’t get much sun exposure.
Vitamin D deficiency is a serious issue that can lead to a number of health problems. If you’re concerned that you may be deficient, it’s important to talk to your doctor and get tested. There are also a few things you can do to increase your vitamin D levels, like getting more sun exposure and taking a supplement.
Get The Nutrients Naturally
Dark-green, leafy vegetables, like spinach, kale and chard, contain plenty of calming magnesium as well as good amounts of the B vitamins. Whole, unrefined grains like oats, buckwheat, millet and quinoa also contain both magnesium and B vitamins.
Many high-magnesium foods are also a good source of calcium, especially spinach, turnip greens, mustard greens, collard greens, green beans and sea vegetables. Other sources of calcium include dairy products, sardines, sesame seeds, broccoli and celery. The herbs basil, thyme, rosemary, oregano, dill and peppermint are also good sources of calcium, as is cinnamon.
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.
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Joint Pain And Inflammation
Thereâs a long list of conditions responsible for joint issues, but this is one you donât hear about very often. âLow vitamin D levels in the blood cause an inflammatory response, causing pain and inflammation in the joints,â Springer says. So, if thereâs no other explanation you can think of behind your joint pain, your vitamin D levels could be the culprit.
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.
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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.
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Can Low Iron Levels Cause Anxiety
Iron is essential in the production of hemoglobin, a protein that allows red blood cells to carry oxygen to your tissues and muscles. So when you have low levels of iron, less oxygen gets to your cells, keeping them from functioning properly and often leading to fatigue , weakness, and even anxiety and depression.
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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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The 7 Best Vitamins For Anxiety And Stress
As anxiety rates rise to all-time highs, these are the vitamins for anxiety that can make a difference.
If youre feeling anxious today, youre not alone. Mental Health First Aid England reports that anxiety and other mental health concerns are at an all-time high, and one of the main drivers for this sharp increase has been our collective health and safety worries over the past few years.
In this article, well look at the best vitamins for anxiety, and see whether a high-quality supplement can help with anxiety, stress, and panic attacks.
Vitamin D For Anxiety
Approximately 40% of Europeans dont get enough vitamin D.
And while its unclear if a vitamin D deficiency causes anxiety and depression, theres a correlation between low vitamin D levels and higher rates of anxiety and other mood disorders. One study even found that taking a vitamin D supplement helped improve symptoms of depression.
Given that the NHS recommends all adults in the UK take a vitamin D supplement , its an important addition to your routine to help with anxiety and stress.
NRV for vitamin D
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Adults over the age of 70: 800 IU/day
Top food sources for vitamin D
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Fish, such as salmon or sardines
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Fortified foods, such as milk or cereal
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Excessive Dose Of Vitamin D Was Unlikely To Have Caused Subsequent Symptoms
Mr G complained that a doctor at the Trust prescribed him an excessive dose of vitamin D. He said that he consequently suffered symptoms from the toxicity of this medication, which led to deterioration in his mental health. He had to give up his job and this consequently had severe financial implications for him.
Water Soluble Vitamins For Anxiety
Water-soluble vitamins are extremely important and can be taken on a regular basis to help support mental health and functioning. While vitamin C and a vitamin B complex can help support brain functioning and regulate mood and improve symptoms of stress and fatigue, speak with your doctor before you consider taking them.
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Can Low Vitamin D Affect Mood
A Vitamin D deficiency is associated with an increased risk for depression. Low levels of Vitamin D may contribute to poorly regulated mood and behavior, as a deficiency can impair cognitive function and brain health.
Why are low vitamin D levels linked to anxiety?
Other Reasons That Low Vitamin D and Anxiety Are Linked. Instead, they have to do with lifestyles. There is a considerable amount of evidence that those that dont exercise are more likely to develop anxiety. A lot of exercise takes place outdoors, so those that arent exercising will also show low vitamin D levels.
Can Vitamin D Deficiency Cause Seasonal Affective Disorder
There is some evidence that vitamin D deficiency may be a risk factor for SAD. One study found that people with SAD were more likely to have low levels of vitamin D.
Another study found that people with SAD who took vitamin D supplements had fewer symptoms of depression than those who did not take supplements.
Vitamin D is sometimes called the “sunshine vitamin” because it is produced in the skin in response to sunlight. Vitamin D is also found in food and supplements.
People who have a vitamin D deficiency may be at risk for several health problems, including bone loss, cancer, and heart disease. A vitamin D deficiency can also cause fatigue and weakness.
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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.
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.
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Where Does Vitamin D Come In
Vitamin D is a steroid hormone that can be obtained from your diet â in egg yolks, cod liver oils, fatty fish like salmon, sardines, herring, and mackerel, and in some fortified products such as margarine . It can also be synthesised in your skin during sunlight exposure. To become active in your body, however, vitamin D needs receptors , with the calcitriol receptor being the primary one.
The relationship between stress and vitamin D can be a bit of a vicious cycle. For example, the hormone cortisol, which is produced when your body is under stress, can block the calcitriol receptor, and the absorption of vitamin D as a result. Therefore, if your training is causing you stress or anxiety, it may prevent you from efficiently absorbing this essential vitamin.
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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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What Causes Panic Attacks
For many it seems that panic attacks may occur for no apparent reason and can catch people completely off guard. In reality they occur when the body perceives an immediate threat or danger, which causes nerve impulses in the brain to go into overdrive. Sometimes that threat isnt always obvious or reasonable.
Although the trigger for attacks is often a false alarm, the body releases adrenaline preparing it for fight-or-flight’ either running from the threat or preparing to fight it. This is useful in extreme life-or-death circumstances, but is paralyzing when you are trying to live your life as normal.
The extra adrenaline causes the heart to beat faster and blood is diverted to the muscles. This causes a feeling of light headedness as blood is shunted to the extremities. Although the exact cause can vary from person to person, certain factors are known to increase the risk, including:
- Stressful situations
- Nutrient deficiencies.
Finding the best treatment can be tricky, so always speak to your GP for medical advice regarding your individual needs. Avoiding stressful situations can help but this is not always practical, so diet may be the best place to start there is evidence to show that deficiencies cause imbalances in the body that increase the risk of anxiety and panic attacks.
What Vitamins Are Good For Anxiety
If you experience chronic anxiety or acute bouts of nervousness , considering vitamins for anxiety and stress, in addition to other treatment options, is a good decision. Be sure to discuss this with your doctor before starting supplements, especially if youre taking other medications.
If you were wondering how to treat anxiety with vitamins, some of the best vitamins for anxiety include both water-soluble vitamins that dissolve quickly in the body, as well as fat-soluble vitamins that circulate through the bloodstream and are stored by the body when not in use.
Vitamins alone wont cure your anxiety, but they may help bolster your health and mood overall. A review of 24 studies suggests that herbal and vitamin supplementation can be a beneficial and effective therapy for treating anxiety. Especially when taken in addition to other forms of treatment, like therapy for anxiety, medication, and self-help techniques, vitamins might be an integral component of your overall treatment plan for dealing with anxiety. Read on to learn more.
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Its Not Just For Blood Clotting
Most doctors only think about vitamin K when theyre worried about your blood clotting, like when they put you on blood thinners.
But, this little known vitamin does so much more.
In fact, heres what Dr. John Cannell at the Vitamin D Council has to say about it
If you asked practicing physicians, I bet 99% would say vitamin K is only involved in blood clotting. However, there are vitamin K dependent proteins in multiple human tissues.
Blood clotting is simply the most urgent function of vitamin K, so, if vitamin K intake is restricted , vitamin K is first used by the liver to handle blood clotting so you dont bleed to death.
And, one of those tissues that utilize vitamin K that Dr. Cannell talks about is your brain, which is why studies have shown that supplementing with vitamin K2 can prevent both depression and anxiety by feeding your brain the proteins and lipids it needs to function optimally.
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Vitamin D Has Helped My Anxiety Attacks
Hello,I am new to the group. I am on 30mg Cipralex, 4mg Respirodone and 45mg Mirtazipine. My diagnosis is major depression with psychosis. I also suffer with bad anxiety. My psychiatrist has been testing my vitamin D and it was very low and over a 8 month period it has increased to 80. I find the vitamin D has helped the anxiety attacks. They were awfulthe feelings of dread were terrible. I am currently taking 3800 IU of vitamin D.
Hello @neilc
I see that this is your first post at Mayo Connect and I would like to welcome you! I appreciate your post about the benefits of Vitamin D for anxiety. Vitamin D seems to be helpful for a lot of disorders. I found some articles on Mayos website about Vitamin D, and and
If you are comfortable sharing more about yourself, what was your Vitamin D level when it was first noticed as being low? In addition to the Vitamin D supplements, have you increased Vitamin D through your diet as well?
We look forward to getting to know you as you post again.
Teresa
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