Is vitamin d3 good for depression?

If you’ve been feeling down in the dumps, popping pills may seem like an easy way to lift your spirits. But before you start self-medicating, take a look at how vitamin D3 can put a sunny outlook on your mood.

What is Depression?

Depression is not merely feeling blue or low-spirited occasionally but persistent sadness that leads to loss of interest in activities once enjoyed and impaired daily functioning. It involves overwhelming feelings of sadness or hopelessness that breed negative thoughts, patterns of behavior and physical health; it affects approximately 17 million adults aged 18 years or older every year^[1]. Essentially depression is no joke!

More about depression

Depression takes many forms: Major Depressive Disorder (MDD), Persistent Depressive Disorder (PDD) also known as dysthymia), bipolar disorder, seasonal affective disorder (SAD). Some common symptoms include:

  • Feeling sad most days
  • Losing interest in activities once enjoyable
  • Significant weight gain/loss
  • Fatigue and decreased energy levels
    … amongst others!

Fortunately research has shown that some nutrients – including vitamin D – may play a vital role in reducing depressive symptoms.

Sun vs Vitamin D

But before we set our sights solely on sunshine as the answer let’s think again…
Although sun exposure does benefit us by providing sufficient amounts of Vitamin D from UV-B rays, getting enough direct sunlight isn’t always possible with winter months enforcing prolonged darkness while limited opportunities due to weather conditions such as snowstorms/bad air quality etc. poses serious difficulties leaving supplements as our best route forward.

How does this all work?

Firstly what’s essential to recognize here is that vitamin D functions more than just another nutrient sustaining regular physiological processes. Rather it converts into a hormone assisting the regulation of several metabolic pathways which can impact moods positively!

When we get that glorious vitamin D from supplements, ultraviolet rays or food such as oily fish and egg yolks for example.. The skin converts it to the bioavailable hormone calcitriol which activates your body’s calcium metabolism translating/releasing neurotransmitters such as dopamine and serotonin in turn an insight into sharply boosting mood levels. These hormones are responsible for our happiness or good mood vibe.

Ironing out those crucial details..
A keyword I’d like share with you here is ‘monoamine oxidase inhibitors’ (MAOIs) which play a key role in depression.
MAOI’s work by inhibiting the breakdown of certain neurotransmitters: including serotonin! Various studies have indicated that increasing levels of Vitamin D3 can effectively lower this enzyme activity^[2]. Lessening the inhibition results in higher available amounts of active transmitters floating around allowing us to experience feelings we desire/deserve.

Let’s look at some hard facts:

Now let me give you some examples both against and for starting with:

  1. A meta-analysis study carried out on over 31,000 participants showing individuals scoring poorly on tests relating to anxiety & depression often presented weaker/deficient levels of Vitamin D than others^[3].
  2. Another interesting article conducted showed there were abnormalities within specific brain regions indicative  of low serum vitamin D concentrations when using MRI scans^[4].

All these statistics point towards potential benefits via supplementation.

How much should one take?

Before embarking upon randomly adding extra pills into our routine it is essential always aim to consume doses no greater than daily safety thresholds – As per guidelines suggested by the Food Nutrition Board[6], adults (19 plus years old) require between 600-800 IU/day. Exceptions include people living under extreme darkness such as winter country residents who may need up to10 times more at approx1020-1360IU/day).

A TABLE putting it all into perspective:

Age group Daily rate
Infants (0–12 months) 400-1,000 IU/d
Children/teens(1–18 years) 600-1,200 IU/d
Adults /pregnant female (19 and above)   600–800 IU/d
(Source:WebMD)

Is Vitamin D3 better than D2?

Yes –Vitamin D3 is more effective. A study carried out on patients suffering from depression indicated that those treated with the active form of vitamin D (D3), displayed significant reductions in depressive symptoms^[5] compared to participants who took only vitamin D2.

How has Vitamin d helped you?

So there we have it folks another reason to get a hold of that pure substance naturally produced by our bodies called the sunshine vitamin/gold supplement contained in small pellets. Use wisely – Don’t go overboard always follow necessary precautionary measures/optimal dosage levels but know now what potential positive outcomes can be achieved!

Don’t wait until your mood is immune worse case scenario; include zinc, magnesium and omega three within diet restrictions aside from supplementation for an optimal recovery process enabling you further upstream wellness. Remember folks keep calm ad get your dose on!

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