Vitamin D and Depression

Vitamin D is well-known for keeping our bones healthy and strong, helping cells grow, and boosting the immune system. But lately, people have been talking about a possible link between vitamin D and depression. Some studies have found that people with depression often have low levels of vitamin D in their bodies. However, this connection is still being studied because other research hasn’t found the same link.

For example, one large study with over 18,000 people dealing with depression showed that taking 2,000 IU of vitamin D daily for five years didn’t really change depression symptoms compared to taking a placebo. On the flip side, some smaller, reliable studies have noticed improvements in depression symptoms after people started taking vitamin D supplements.

Overall, some research suggests low vitamin D during pregnancy might be tied to postpartum depression. Scientists have also spotted possible connections between low vitamin D levels and depression in people with gout, chronic spinal injuries, stroke, and multiple sclerosis.

Signs of Vitamin D Deficiency

Here are some common symptoms people with low vitamin D might experience:

• Feeling tired all the time
• Aches and pains in bones and muscles
• Bone fractures from minor bumps due to weaker bones
• Forgetfulness
• Loss of interest in things they used to enjoy
• Feeling anxious
• Loss of appetite
• Unexplained weight loss or gain
• Sleep problems
• Mood swings with feelings of hopelessness and sadness

Recommended Vitamin D Dosage

How much vitamin D you need depends on your age and health:

• Babies under 1 year old: 400 IU daily
• Kids and adults from 1 to 70 years old: about 600 IU daily
• Adults over 70 years old: about 800 IU daily
• Pregnant women aged 14 to 50: about 600 IU daily

Where to Get Vitamin D

The main source of vitamin D is sunlight. Ideally, spend about 15 to 20 minutes in the sun three times a week, preferably early in the morning or late afternoon. Supplements are also a good way to get vitamin D. While some foods have small amounts, they usually aren’t enough on their own. Here are a few foods that contain vitamin D:

• Salmon
• Tuna
• Orange juice (fortified)
• Eggs (especially the yolk)