VITAMIN D AND YOUR MOOD
There was a season in my life when I really craved sunny days. In winter, I would often feel quite down, especially when there had been several rainy days or weeks in a row.
In hindsight, I believe my body was trying to tell me that I had a vitamin D deficiency, because when I finally got my vitamin D levels up (following testing), my "SAD syndrome" disappeared...
SUNSHINE FOR THE MIND: VITAMIN D AND YOUR MOOD
The influence of vitamin D on mental health is a topic of growing interest in the scientific community. Several studies have explored the connection between low vitamin D levels and an increased risk of mood disorders such as depression and anxiety. Following on from that, Vitamin D has also been trialled as a treatment option in the management of mood disorders. Further research is definitely needed, but already vitamin D is showing potential! As vitamin D plays key roles in the harmony of our hormones and neurotransmitters, it makes a lot of sense that a deficiency could wreck havoc with our mood.
Obviously, vitamin D deficiency is not the sole cause of conditions such as depression and anxiety. There's an incredible range of factors (psychosocial, physical, and spiritual) that typically are involved. BUT, it should be a foundational consideration in the prevention and treatment of mood disorders.
WHERE ARE OUR VITAMIN D LEVELS AT?
In 2012, 1 in 4 Australian adults were vitamin D deficient. Yet, what I personally wonder is, how many Australians actually have optimal vitamin D levels? I like to see vitamin D levels over 100nmol/L, but many health professionals will not flag their patient's vitamin D levels unless they are lower than 50nmol/L.
VITAMIN D IS AN INCREDIBLY IMPORTANT LITTLE GUY...
Many of us have heard that vitamin D is essential for bone health, but did you know that vitamin D is also incredibly important for fertility, gut health, immunity, heart health, thyroid function... basically everything!
OPTIMISING YOUR VITAMIN D LEVELS
While some foods do contain small amounts of vitamin D, the primary source of this vital nutrient is sunlight. Most individuals can synthesise vitamin D when their skin is exposed to UVB rays from the sun. To ensure you're getting enough vitamin D, consider the following:
Sun Exposure: Aim for 10-20 minutes of sun exposure each day during the summer months. During winter, when sunlight is less intense, extend your sun exposure to around 30 minutes per day. Be mindful of not getting sunburned!
Mushroom Magic: Mushrooms have the unique ability to produce vitamin D when exposed to sunlight. Simply slice mushrooms and let them bask in the sun for 15-30 minutes. Cooking the mushrooms with a source of healthy fats like olive oil or cream can enhance vitamin D absorption as vitamin D is a fat-soluble vitamin.
Supplementation: In cases of genetic predisposition or limited sun exposure, supplementation might be necessary. Consult with a a qualified healthcare professional to determine the appropriate dosage and form. I generally prescribe "oily" supplemental forms of D3 with K2 included (D3 increases Calcium absorption, K2 is required to move Calcium into the bones) and I recommend my client's dosing based on their pathology and individual health presentation.
TESTING
I recommend testing your vitamin D levels twice a year if possible. Just before going into winter and just after winter. Ensure that you take a break from supplements containing vitamin D for at least 48 hours prior to testing.
blog AUTHOR: TALITHA
I specialise in mental health (depression, stress, and anxiety), gut health (IBS), and women's health (preconception, fertility). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
