Vitamin D And Mood

Have you ever felt that in winter and autumn your mood gets more “down”? Or that on rainy days you are more downcast? We are talking about a feeling that comes up frequently. This effect on mood occurs because of decreased vitamin D levels due to reduced sun exposure. We spend fewer hours on the street, and the hours of sunshine also decrease.

But can the lack of sun really cause such a distinct change in mood? In fact , vitamin D plays an important role as a regulator of mood-related neurotransmitters.

In this article, we’ll learn more about this vitamin, the effects of lack of it, and what we can do to maintain optimal levels in the bloodstream.

What do we know about vitamin D?

Vitamins are substances that allow the body to function normally. In the specific case of vitamin D, its main function is to regulate calcium and phosphate levels. It is essential for skeletal formation.

Low levels can cause rickets in children and osteomalacia in adults. Another of its functions is to modulate the immune system, favoring the transformation of monocytes into macrophages.

This vitamin can be obtained in three ways:

• Through diet: cod liver and oily fish such as tuna, salmon, mackerel and sardines contain significant amounts of this vitamin. To a lesser extent, beef liver and egg yolks, in addition to wild mushrooms, also offer it.
• By taking supplements.
• Through cutaneous synthesis due to exposure to UVB rays from sunlight, which is where most vitamin D in humans comes from.

What is the role of vitamin D in mood?

Evidence has been found that vitamin D regulates an enzyme that turns tryptophan into serotonin. Serotonin is important because of its role in regulating mood (improving mood, reducing aggression and impulsivity…), and in the development of the baby’s brain during pregnancy.

In addition, a clear correlation was observed between vitamin D deficiency and seasonal affective disorder, which is seen in 10% of the population, according to surveys. This would explain the beneficial effect of phototherapy in patients with seasonal affective disorder.

Everything suggests that disability may be associated with a higher frequency of depressive and anxiety symptoms, without a causal relationship being established.

It is actually very difficult to know whether vitamin D deficiency is the cause of depression or whether depression is the cause of vitamin D deficiency. This difficulty is due to the reduction of exposure to ultraviolet rays and the lack of concern with an adequate diet. So, for the time being, only the coexistence of both circumstances has been found. Therefore, there are no studies that support the effectiveness of vitamin supplements in reducing depressive symptoms.

In addition to affective symptoms, this vitamin deficiency may be related to the appearance of other mental health problems. Which ones are they?

Alzheimer’s disease

We know that the origin of such a cruel disease is still unknown, and a multi-causal origin is the most defended. However, the research showed that the risk of developing Alzheimer’s is higher in people with vitamin D deficiency

Autism

We are facing another disorder of multi-causal origin, without a single known cause. However, due to the role of vitamin D and serotonin in brain development, a deficiency of this vitamin could influence the development of autism spectrum disorder (ASD).

Evidence was found that the risk of developing ASD could be reduced if pregnant women were given vitamin D supplements.

Psychosis

A UK study showed that participants who had a first psychotic break had significantly lower vitamin D levels than healthy participants.

Another survey conducted in Finland found that young men who took this vitamin as a dietary supplement had a three times lower risk of developing psychosis than those who did not take the supplement.

Let’s go out in the sun (and maintain healthy eating)

While it is clear that it is currently not possible to determine whether vitamin D deficiency is the cause of the mental disorders we have seen above, the beneficial effects of exposure to sunlight on mood are well known.

Therefore, we can and should (as far as possible) favor the production of vitamin D when carrying out outdoor activities, including in winter (even if clothes can partially limit the incidence of sunlight).

This is especially important for seniors, who often spend more time indoors, indoors. Vitamin D is important for – in addition to what has already been mentioned – the preservation of bone mass. Therefore, we must promote the exposure of the elderly to ultraviolet rays, with moderation and caution.

It is important to keep an eye on your diet, especially in the months when sun exposure is more complicated. Eat foods rich in vitamin D and, if you are deficient, ask your doctor if you need to take any supplements.