Vitamin D has been a major topic of research over the last 2 years. It seems as though this vitamin is essential to many aspects for health from bone to brain. Low blood serum levels of vitamin D have been associated with increased risk for several diseases e.g. cardiovascular diseases, diabetes, depression, dental caries, osteoporosis, and periodontal disease. Today I wanted to look further into the role that vitamin D may play in helping individuals who suffer from low mood or depression. Previously I mentioned that vitamin D may be helpful to individuals suffering with Seasonal Affective Disorder (SAD) and have also written about vitamin D for healthy brain function and possible prevention of dementia/Alzheimer’s Disease.
There are ‘receptors’ for vitamin D within the brain and this may be the reason why recent research is discovering a link between vitamin D and mood. In 2006(1) a study found that low levels of vitamin D (serum 25-hydroxyvitamin D) was significantly associated with a high depression score. Other studies (e.g. 2,3,4) have found similar associations between low vitamin D levels and poor mood.
Vitamin D, acts as a multipurpose steroid hormone within the body and is vital to health. A lack of vitamin D, or low vitamin D levels, particularly among older adults, have been linked to cognitive (brain) function, depression, bipolar disorder, and schizophrenia. As mentioned above vitamin D activates receptors on neurons in regions of the brain which are implicated in the regulation of behaviour. Vitamin D also acts to protect the brain by balancing antioxidant and anti-inflammatory defences (5).
The association studies mentioned above are interesting but don’t prove that vitamin D can help treat depression. Interestingly, a study took place last year (6) which looked at vitamin D supplementation and depression in overweight and obese individuals. The study involved over 400 individuals who were given high dose vitamin D supplementation: 20,000iu per week, 40,000iu per week or a placebo for one year. Depression was rated using a special scale called the Beck Depression Inventory (BDI). The first observation that was made by the research scientists was that individuals with the lowest vitamin D levels scored significantly higher in the depression scale than those with better vitamin D levels. After one year of supplementation the two groups given vitamin D had significant improvements in BDI scores, this did not occur in the placebo group. Vitamin D supplementation seemed to be positively affecting mood. The authors conclude that “It appears to be a relation between serum levels of [vitamin D] 25(OH)D and symptoms of depression. Supplementation with high doses of vitamin D seems to ameliorate these symptoms indicating a possible causal relationship”. The research was carried out in overweight and obese individuals and further trials are necessary in normal-weight individuals.
These results suggest that vitamin D deficiency could have the ability to cause depression and that ensuring good vitamin D levels in the body could help to prevent/treat depression. Here in the UK that would seem particularly vital in the autumn and winter months when there is less sunlight and vitamin D levels tend to drop to their lowest.
Evidence for the use of vitamin D in depression and mood disorders is preliminary and not yet conclusive. Further evidence is needed to see whether vitamin D is as useful in cases of moderate-to severe depression as it is in mild cases. However, as I have previously written many of us in the UK have very low vitamin D levels. If you rarely get out into the sunlight you may wish to consider taking a vitamin D supplement which provides around 12mcg of the nutrient per day (around 500iu). Only small amounts of vitamin D are found in food sources such as oily fish (mackerel, salmon and sardines) and egg yolks. Vitamin D supplements may be particularly useful during the autumn and winter months and for individuals who have darker skins or who don’t go outside regularly. If you think you want to supplement much higher levels (more than 1000iu daily) then please visit your doctor since vitamin D is a fat soluble vitamin and it is possible to take too much. When looking for vitamin D supplements two forms are generally available. Cholecalciferol, known as vitamin D3, and ergocalciferol or vitamin D2. Cholecalciferol is generally taken to be the more potent, easily absorbed and preferred form of vitamin D
(1)Jorde R et al. 2006. Neuropsychological function in relation to serum parathyroid hormone and serum 25-hydroxyvitamin D levels: The Tromso study. Journal of Neurology. 253(4):464-70
(2)Wilkins CH et al. 2006. Vitamin D deficiency is associated with low mood and worse cognitive performance in older adults. Am J Geriatr Psychiatry. 14(12):1032-40.
(3)Murphy PK et al. 2008. Vitamin D and mood disorders among women: an integrative review. J Midwifery Womens Health. 53(5):440-6.
(4) Hoogendijk WJ et al. 2008. Depression is associated with decreased 25-hydroxyvitamin D and increased parathyroid hormone levels in older adults. Arch Gen Psychiatry. 65(5):508-12.
(5)Cherniack EP et al. 2009. Some new food for thought: the role of vitamin D in the mental health of older adults. Curr Psychiatry Rep. 11(1):12-9.
(6)Jorde R et al. 2008. Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomised double blind trial. J Intern Med. 264:599-609
Written by Ani Kowal
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