Does d3 help with depression?

Are you feeling down in the dumps? Do you feel like everything around you is an endless sea of grey clouds and doom? Fear not, my dear reader! I have news that may brighten up your day (and possibly even your life). Have you heard of d3 before? If not, then allow me to introduce this little sunshine vitamin.

What is D3?

D3, also known as cholecalciferol or simply Vitamin D, is a fat-soluble nutrient essential for calcium absorption and bone formation. It can be obtained through exposing yourself to sunlight (yup- no need for supplements) or via certain food sources such as salmon (yum) and mushrooms (eww).

But there’s more to it than keeping our bones healthy. Recent research suggests that adequate levels of Vitamin D may play a role in regulating mood and warding off depression.

How does it work?

Depression has been linked to decreased levels of serotonin, a neurotransmitter responsible for regulating mood among many things. Research has shown that Vitamin D increases the production of serotonin by activating genes necessary for its synthesis (science stuff but trust me on this one) .

Moreover, studies suggest that low levels of Vitamin D are associated with higher rates of depression (sorry gloomy folks), making optimal intake crucial.

How much do we need?

The recommended daily intake varies depending on age and other factors such as skin color which affects how easily someone makes vitamin D from sunlight exposure (lucky pale people!). Generally speaking though most adults should target between 600-800 IU per day (IU stands for International Units because science loves acronyms)

However BEWARE, too much vitamin D can also negatively impact your health so don’t go crazy with those supplements!

Here’s a quick guide on dietary sources if you’re interested:

Food Amount IU
Salmon 3 oz. 447
D3 Fortified Milk 8 oz. 120
Orange Juice 8 oz. 100 F

Can’t I just take supplements?

Supplements may be necessary if you struggle to get enough through diet and sunlight exposure, however it is important to consult with a healthcare professional before starting any supplement regimen as it can interfere with some medications and have unwanted side effects.

Furthermore, Vitamin D does not work in isolation, it needs other vitamins such as Magnesium and Zinc for optimal efficacy (so no lazy vitamin taking here).

Conclusion

While there’s still no magic pill that cures depression (unfortunately) making sure your body gets adequate amounts of nutrients like Vitamin D is crucial when combating the blues. So whether it’s a daily walk outside or adding salmon to your dinner plate tonight, make sure you’re getting enough of this sunshine vitamin because after all- happiness looks good on everyone!

P.S.

In case you’re wondering… yes- I ate salmon while writing this article 🐟😊

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