There could be many warning signs or symptoms of vitamin D deficiency in your life or of someone you know.
It is essential to understand the importance of getting enough of this crucial vitamin.
Vitamin D is best known for building bones. However, this highly-potent vitamin is essential for overall brain and body health. Optimal vitamin D levels can help improve your mood, boost your overall brain function, and generally improve your wellbeing. Vitamin D may be involved in the healthy regulation of as many as 900 human genes.
Vitamin D is converted by the liver and kidney into a hormone that is so important to brain function its receptors can be found throughout the brain. Vitamin D plays a critical role in the brain’s early development, its ongoing maintenance, and in its functions to maintain healthy mood and many of the most basic cognitive functions including learning and making memories.
Unfortunately, vitamin D deficiency is becoming more and more common, in part because we are spending more time indoors and using more sunscreen when having fun outdoors. Research suggests that 70% of all adults and 67% of children, aged 1-11, do not have adequate levels of vitamin D. Low levels of vitamin D have been associated with low mood, behavioral difficulties in children, and psychological difficulties in adults. Vitamin D supplementation is consistently linked to higher quality of life and better wellbeing with the passing of the years.
In the United States, the current recommended daily dose of vitamin D is 400 IU. However, most experts agree that this is well below the physiological needs of most individuals. Instead, it is suggested that all adults take at least 2000 IU of vitamin D daily – unless directed to take a higher dose by their healthcare provider. We all should get our blood vitamin D levels tested every 4-6 months and if necessary increase our daily intake to as much as 5000-10000 IU per day to ensure we achieve blood levels of at least 60 ng/mL.
Avoid taking vitamin D2 supplements since D2 can interfere with the actions of vitamin D3 which is the body’s natural vitamin D.
Getting necessary amounts of vitamin D can be challenging during the winter season in some parts of the country —typically from November to March—when there are fewer hours of sunlight and when the sun itself is less intense. This is particularly true if you live in the northern half of the United States. Due to colder temperatures and inclement weather, the tendency for many people is to stay inside where it is warm and hunker down for the winter. However, failure to get enough vitamin D, as well as exercise, can lead to health problems and other mental and physical difficulties. For individuals who struggle with low mood during the winter, the colder months can produce feelings of melancholy and desperation.
Daily exposure to appropriate levels (even just 10-30 minutes per day) of direct sunlight can boost vitamin D3 levels which can help improve your mood. If you have a hard time getting enough natural light during the winter, consider buying a vitamin D lamp for your home or work desk. Though many artificial light boxes claim to do the job, make sure to purchase one that is as close as possible to the natural sunlight spectrum and proven to increase vitamin D levels.
If getting sufficient levels of UVA (ultraviolet A) rays from the sun proves difficult during the winter months, especially if you live anywhere near the Great White North, consider saving up some money during the summer for a vacation to a sunny destination (the Caribbean, for instance) during the winter. This will make enduring the cold, dark months more bearable.
Insufficient and inconsistent sleep can increase irritability, moodiness and poor judgment. To remain at the top of your game, it is recommended that you get between 7-9 hours of sleep each night. Getting appropriate levels of sunlight during the day, or adequate amounts of vitamin D from foods or supplements can also help maintain your body’s natural production of serotonin. In the evening, the brain naturally converts serotonin into melatonin, our main sleep hormone that improves our chance of getting a good night’s sleep.
Foods can be an important source of vitamin D. Examples of vitamin D-rich foods are fortified milk, eggs, mushrooms and fish (especially wild salmon, tuna, and mackerel). A 4-ounce portion of salmon can provide over 250% of your daily recommended allowance of vitamin D. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
When it comes to mood, the scientific evidence is clear – the higher your vitamin D levels, the more likely you are to feel happy rather than blue. A 2014 study showed that the positive effect of vitamin D3 on mood was clinically very substantial as compared to other options. Since it promotes healthy mood, vitamin D3, which is often referred to as the sunshine vitamin, can help you get through the doldrums of the winter season.