making a case for vitamin D

Are you ever sitting in your office looking out your window (if you are lucky to have one) and missing the sunshine hitting your face? Do you ever wish you could get five seconds of fresh air throughout your busy work day? Well, the reason for that is your body but also your mind craves Vitamin D. 

So what exactly is Vitamin D?

It is a nutrient given to you by the sun and absorbed through your skin but also a hormone that has receptors throughout your entire body including your brain. Due to many studies, there has been evidence that supports the benefits Vitamin D has on our mental health. Vitamin D deficiency is linked to mental health symptoms and low vitamin D impacts mental health through a variety of mechanisms. Vitamin D can impact mood and psychiatric disorders, and research suggests that vitamin D deficiency may worsen psychological symptoms (Solius, 2022).

Some Research:

—The results of one meta-analysis reviewing 14 studies (31,424 participants total) showed a significantly higher risk of depression in the lowest vitamin D category compared to the highest.[3] 

—One study investigating 1,472 workers found that poor sleep quality, a mood related symptom, was more likely in those with vitamin D deficiency.[4] 

—Another study showed an inverse association between vitamin D level and emotional problems, peer relationship problems, and total difficulties in youth.[5] 

—A study of 7,970 subjects found the odds ratio for depressive episodes in those with serum vitamin D ≤ 20 ng/ml is significantly higher compared to those with ≥ 30 ng/ml.[6]

How can we increase our exposure to Vitamin D to reach its full potential? 

1. Holick (2004) reported that sun exposure to the arms and legs for five to ten minutes, two or three times per week, may be beneficial for maintaining vitamin D sufficiency. 

2. Going on a short walk would be a great place to start.

3. Two forms of vitamin D are found in foods naturally (Holick, 2007). Certain fatty fish, fish oils, and eggs are some of the richest sources of Vitamin D3 or Vitamin D2 is found in some mushrooms.

4. Ask a medical professional if taking a Vitamin D supplement would be helpful for you!

There are so many natural resources for us to use that can be beneficial for our body but more importantly our mental health.

Happy sun bathing! ☀️

Resources: 

https://www.solius.com/mental-health#:~:text=Vitamin%20D%20receptors%20are%20found,deficiency%20may%20worsen%20psychological%20symptoms.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/