Vitamin D, aka “The Sunshine Vitamin”, is important in the treatment and prevention of mental health disorders. We absorb vitamin D through both sunshine and through the foods we eat. Mushrooms, salmon, cod liver, and other fortified foods like milk and cereal are great foods that are high in vitamin D.
Sunshine accounts for 90% of the vitamin D requirements for most adults. One of the effects that vitamin D has on the brain is to improve serotonin levels, which is the same chemical that many antidepressants act on.
Vitamin D functions in the body similar to a hormone and is an important nutrient in brain health. The brain has special vitamin D receptor sites, just like it has for your other neurotransmitters such as serotonin and dopamine receptors. In fact, in addition to your brain, your muscles and immune system also have special vitamin D receptors. The body sends vitamin D to be stored in the fatty tissue, and when it is needed, the body sends it to the liver and the kidneys to be broken down and used in the body. Low levels of vitamin D have been linked to mental health disorders such as anxiety, depression, seasonal affective disorder, and schizophrenia. In fact, it is estimated that over a billion patients are low on vitamin D.
Vitamin D deficiency is defined as less than 20ng/ml, and insufficiency are levels less than 30ng/ml. It is measured using a basic blood draw and correlating lab work.
Symptoms of low vitamin D are usually:
- mood changes with increased depressive symptoms
- fatigue
- forgetfulness
- anhedonia
- suicidal thoughts
- anxiety
- loss of appetite
- weight changes
- trouble sleeping
In fact, there is new research to show that Vitamin D plays an important role in adjunct treatment and prevention of Alzheimer’s disease, depression, anxiety, and Parkinson’s disease.
Vitamin D also plays a vital role in the production of neurotransmitters in the brain. It works by activating and deactivating enzymes used in the synthesis of other neurotransmitters and nerve growth.
If you suffer from a mood disorder, cognitive fogginess, or decreased concentration, memory issues, or symptoms of anxiety and depression, it is important to talk to your doctor about testing for your vitamin D levels. Taking a vitamin D supplement may be indicated if you are insufficient or deficient. Vitamin D supplements can be purchased OTC or by prescription from your provider. It is recommended that 1000-2000 daily is the best dosage to supplement your diet and sun exposure. Your provider can better determine your needs and suggest the appropriate dosage for you. They may even prescribe prescription-strength vitamin D to help get your levels back up to the target range and then maintain your levels thereafter.
Taking an extra 15 minutes a day in the sunshine and eating a healthy diet with foods that are fortified with vitamin D or have it naturally occurring, can help keep your levels at the optimal level! Vitamin D could be a great tool for your treatment and recovery!
Written by Nurse Audra, with guidance from Dr. Edwards
