Could Insufficient Vitamin D Play a Role in Anxiety and Depression?

First, what is vitamin D, and why is it so important? This vitamin is a hormone that is naturally produced in the body when you are exposed to sunlight. This is why it has been nicknamed “the sunshine vitamin.” The problem is that most people in the 21st century are indoors. Research has shown that around 75% of the general population worldwide has a vitamin D deficiency.[1]Let’s answer the question, could insufficient Vitamin D play a role in anxiety and depression?

In addition to all of the benefits of optimal vitamin D levels; immune support, bone health, cardiovascular health, hormone regulation, blood sugar balance, and sleep regulation, there is also evidence that decreased vitamin D levels impact our mood, behavior, and cognitive capabilities. This includes anxiety and depression, which affect more people yearly. Statistically, women are twice as likely to experience anxiety and depression as men. [4]

Vitamin D was previously thought to be mainly related to musculoskeletal health. It was also thought to be primarily produced in the kidneys. Recently, more and more studies have shown that Vitamin D plays a significant role in serotonin and melatonin regulation. [2] This information is relevant to how our mental health can be affected by vitamin D insufficiency. Serotonin is the heavy player as the hormone that stabilizes our mood, with depleted amounts pointing to the cause of depression. This is typically the treatment of choice. It’s often referred to as “the feel-good” hormone. We know that melatonin is the beautiful hormone that helps us get regular, restful sleep at night.

So what might be causing the mood imbalance concerning vitamin D deficiencies? Well, this can play out in a few different scenarios.

Vitamin D Production

Perhaps there is a decrease in hormone production, possibly for several different reasons. Let’s start with the most obvious first:

Lack of Sunlight

As noted above, nearly 90% of the average person in western civilization spends their time indoors. Even when there is time spent outdoors, it is not for very long, and our skin is either covered with clothing or sunblock. This prevents the UVA rays from penetrating and, as a result, produces vitamin D. Since the production of the hormone serotonin relies on adequate amounts of the hormone vitamin D; this will lead to mood imbalances that can lead to anxiety and depression.

Also, keeping in mind, the limited daylight during the winter months creates a significant drop, resulting in some SADD (Seasonal Affective Disorder).

Vitamin D Absorption

Absorption is important because even if we get adequate amounts of vitamin D through sunlight, supplementation, or our diet, we may not absorb it.

What are some reasons why we would have an absorption issue?

• Inflammation– this is the root cause of so many chronic issues, so if you have chronic inflammation, this is going to directly affect how you absorb and even produce vitamin D. Furthermore, Inflammation is an underlying root cause of not only many chronic illnesses, but overall hormone imbalances, as well.  and chronic conditions we face.
• A sluggish liver
• Digestive disorders -with any digestive disorders such as chron’s, ulcerative colitis, IBS, SIBO
• Other vitamin or mineral deficiencies can play a major role. Two examples are Magnesium and Vitamin K2. Magnesium helps Vitamin D complete the metabolizing process, while Vitamin K2 works to increase bone density and increase heart health. Since Vitamin D is essential for calcium absorption, vitamin K2 is essential for both to complete their job.

Let’s talk about Stress

If your body is constantly stressed, you already have inflammation on board, and the hormone cortisol is constantly being excreted. This affects the absorption and production of vitamin D and all other hormone balances in the body. Stress is a toxin in itself, and with its response constantly being activated, not only will you not absorb and metabolize vitamin D effectively, but you will also burn through the levels you have much quicker. And since we are on the subject of mood disorders like anxiety and depression, stress will be a heavy hitter. You can read more about stress’s effects on your overall health here.

How Do You Know You’re Insufficient in Vitamin D?

The signs can be vague and often are things we are just living with because we have been experiencing them for so long. Here are some signs and symptoms to look out for:

Mood Swings

Anxiety

Hair loss

Muscle soreness

Achy bones

Feeling fatigued (even after rest)

Sleep disturbances

Weakened Immune System and experiencing illness often

How to Get Enough Vitamin D

Getting outdoors in the sun is essential. We can get a Vitamin D stress diet through fatty fish, egg yolks, mushrooms, and fortified foods. Likely, you will not get enough through diet alone. Because of this, supplementation is recommended.

Choosing the Right Vitamin D Supplements

I always say that not all supplements are created equal, which holds true for vitamin D. First, you should be aware that there are variations of Vitamin D, D2, and D3. If your supplement consists of D2, this is an artificial form and will not be absorbed and metabolized in the body more easily. D3 is closer to the natural Vitamin D that your body produces, so this is the one that you will want to choose.

Next, the quality of the supplement matters! You want to choose a supplement with no fillers and clean ingredients. Processing of some supplements can include detergents, alcohol, and chemical solvents. Fillers such as artificial sweeteners, corn byproducts, vegetable glycerin, and gums are typical, leaving you with very little of the actual vitamin.

The other thing that can be beneficial is a vitamin D supplement with added K2. This is the best option for someone who does not get adequate sun exposure, wants to support bone health, takes calcium, or is looking to increase calcium levels, supports heart health, and improves mood with nutritional support. This option for RNA Reset is what I use. Not only does it have the vitamin K2 and D3, but it’s also a natural, plant-based extract from lichen, s well as added barley seed (a great source of fiber and Beta-Glucans).

To Summarize

Vitamin D is crucial to mood and overall health and wellness. If you’re unsure if you require supplementation, you can easily get results through blood testing.

Please reach out if you want to learn more about how best to support your health and wellness from a holistic approach. I would be happy to have a conversation with you! Book a FREE discovery call!