Vitamin D and your mental health --- plus why testing your levels is key
Many people have vitamin D deficiencies. If you know anything about this particular vitamin, then you probably know this frequently mentioned fact. But why does this detail matter?
Vitamin D is a nutrient needed for overall physical and mental health --- it performs a lot of important jobs in the body. It’s also called the “sunshine vitamin,” which is apt both because of how it’s produced in the body and because it’s a key ingredient to a sunny disposition.
If you’re struggling with your mental health, it might be worth getting your vitamin D levels checked, especially since it’s such a common deficiency and since too-low levels correlate with decreased mental health. Read on to learn more about vitamin D and how it impacts your emotional wellbeing.
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What is vitamin D?
Vitamin D, also known as calciferol, is made by your body when the sun shines on your bare skin and triggers the production of the vitamin from cholesterol. Here’s how this happens: ultraviolet B (UVB) rays hit the cholesterol contained in your skin cells, which provides the energy needed for vitamin D synthesis.
Aside from the fact that sun exposure is positive for your emotional wellbeing and necessary for the regulation of your circadian rhythm, it’s also healthy both physically and mentally because it allows your body to produce the vitamin D it needs.
You can also get this nutrient from some foods, though few contain it naturally --- most vitamin D-containing foods are fortified with the vitamin. The best natural sources of vitamin D are fish liver oil and fatty fish (like sardines, salmon, swordfish, tuna, and similar), though smaller amounts are found in cheese, egg yolks, and beef liver as well. Many brands of cereal, dairy and plant-based milk, yogurt, and orange juice are fortified with the nutrient. That said, the sun is still the best natural source of vitamin D.
Vitamin D supplements
You can find a wide variety of vitamin D supplements available over-the-counter, usually in the form of D3 (also called cholecalciferol) and D2 (also called ergocalciferol). There are a few differences between these two forms: D2 primarily comes from plant sources and fortified foods, while D3 comes from animal sources. The reason why D2 is most frequently found in fortified foods is that it’s cheaper to produce.
D3 is actually the vitamin form that your skin makes as a reaction to UVB rays, whereas D2 is what plants and mushrooms make when exposed to UVB. Most research demonstrates that vitamin D3 supplements more effectively raise the body’s D-vitamin levels compared to D2, even though both are technically able to be absorbed into the bloodstream.
Vitamin D is a fat-soluble vitamin. What this means is that the body will absorb the supplement most effectively when taken alongside a snack or meal that contains some fat. While vitamin D deficiencies are extremely common, an overdose of the nutrient is rarer --- but possible. If you do decide to supplement with vitamin D, don’t exceed 4,000 IU per day, which is the established upper intake level that’s safe for adults.
The role of vitamin D in the body
So why is getting enough vitamin D so important? This nutrient performs many key functions in the body, keeping both your physical and mental health on track.
First off, vitamin D is necessary for the body to be able to absorb calcium, and it also plays a key role in the maintenance of blood phosphorus levels, both of which are critical for healthy teeth and bones (among other things). Beyond that, here are some of vitamin D’s significant contributions to health:
- Immune system support. People with inadequate levels of vitamin D may have an increased risk of infection and autoimmune disease, including multiple sclerosis, rheumatoid arthritis, inflammatory bowel disease, and type 1 diabetes. Plus, a common symptom of vitamin D deficiency is frequent infection.
- Mood regulation. This nutrient might play a critical role in mood regulation and decreasing the risk of depression. A study published in 2020 found that vitamin D supplementation correlated with a reduction in negative emotions, especially for those with a pre-existing deficiency or major depressive disorder, suggesting that supplementation of this vitamin may help alleviate the experience of depression. Plus, low D levels have been identified as a risk factor for increased severity of symptoms for people with anxiety, depression, and fibromyalgia.
- Bone health. Because vitamin D is needed for calcium absorption, it’s a fundamental component for healthy bones and muscles in both children and adults. Insufficient D can lead to a softening of the bones or a decrease in bone density.
…And this is just the tip of the iceberg. This is a nutrient that affects so many of the body’s systems, which is why low levels can be harmful to mental and physical health.
What causes low vitamin D?
Despite the importance of vitamin D, many people don’t get enough. You might be deficient without even knowing it. In fact, one in four people in the US have levels that are too low for bone and overall health. That’s a lot of vitamin D deficiency!
Even though it might seem easy to get this vitamin --- after all, the sun is a pretty abundant resource --- there are a lot of reasons why people might be deficient.
Who’s most at risk for a vitamin D deficiency?
A variety of genetic, medical, and geographical factors influence an individual’s ability to produce vitamin D. Here are some of the populations most at risk of low D:
- Older adults: Aging skin loses its ability to produce vitamin D when exposed to sun.
- Breastfed infants: You may be surprised to learn that breast milk alone actually doesn’t offer sufficient vitamin D.
- People with darker skin: The darker your skin is, the less vitamin D your body makes in response to sun exposure.
- People who get less sun exposure: Whether the lack of exposure is due to seasonal shifts, lifestyle choices, shift work, or the use of sun protection gear, people who don’t expose their skin to the UVB rays tend to have fewer opportunities for vitamin D production. Sunscreen usage can also get in the way of vitamin D production, though wearing sunscreen when outside is important.
- People with digestive conditions that limit fat absorption: Those who have inflammatory bowel diseases and similar conditions may have trouble absorbing vitamin D from food and supplements.
Mental health impacts of low vitamin D
Let’s get down to specifics: how exactly can low vitamin D impact your mental health? While the relationship between this nutrient and mental health isn’t fully understood, there has been plenty of research showing a correlation between lower D levels and mental health issues, as well as some studies demonstrating positive mental health outcomes of supplementation with this vitamin.
Depression
Researchers have noted that many people with depression also have low blood levels of vitamin D, and although the connection isn’t fully understood, it’s possible that the two factors are related. Some studies have even demonstrated that vitamin D supplementation has led to the alleviation of depression symptoms for various groups of people. Depression is actually a commonly listed symptom of vitamin D deficiency, but more data is needed before jumping to conclusions about this apparent connection. But if you’re experiencing depression, it could be worth getting your vitamin D levels checked, just in case.
Anxiety
The correlation between low vitamin D levels and anxiety has been demonstrated in numerous studies. While more research is needed, most clinical research thus far has indicated that supplementation with vitamin D is associated with the easing of anxiety symptoms. One study in 2019 looked at the effects of vitamin D supplements on D-deficient people with diagnosed Generalized Anxiety Disorder (GAD).
In this study, significant improvements in GAD symptom severity and an increase in serotonin levels were observed in the group that received supplements, whereas the control group saw no changes in serotonin or symptoms. Based on this information, vitamin D supplementation might ease anxiety symptoms in those with deficiencies.
Fatigue
Vitamin D has a direct impact on sleep quality, and fatigue is a common symptom of deficiency. In fact, clinical research indicates that low vitamin D is prevalent in patients with chronic daytime tiredness. In a 2014 test, the normalization of vitamin D levels through supplementation for fatigue sufferers led to a significant improvement in the experience of fatigue. Getting vitamin D levels tested is very worthwhile for people who experience chronic or excessive tiredness during the day.
How to tell if vitamin D is impacting your mental health
The symptoms of vitamin D deficiency actually mimic some symptoms of anxiety and depression. Some of the most common symptoms include fatigue, cognitive impairment, muscle weakness, mood changes, and weight changes, as well as bone pain, frequent illness, and hair loss.
But at the end of the day, the best way to determine if you have a vitamin D deficiency that might be impacting your mental health is to get your blood levels tested. In theory, sun exposure and food offer easy ways to get enough vitamin D… and yet many people still aren’t getting what they need. There are a variety of reasons for this, and some people are simply more predisposed to a deficiency than others.
Tips for monitoring and improving vitamin D levels
When it comes to testing your vitamin D levels, what you really want to do is monitor them over time. This is because one test just gives you a one-time snapshot of your health, while ongoing testing can help you see how your body is reacting to any supplementation or lifestyle changes so that you can ultimately be informed in pursuing your wellness goals.
You can plan to see your doctor regularly to get ongoing lab work in order to check and monitor your vitamin D levels, or you can use a service like Base that mails testing kits to your home. It all depends on your personal preference. In general, though, Base is a great option for making sure that things don’t slip through the cracks. Since this testing plan works on a subscription basis, you’ll receive the appropriate tests --- which will be continuously tailored to your results and needs --- without having to remember to make appointments. You’ll also get specific advice on how to address any potential issues (like a vitamin D deficiency) with simple in-app suggestions.
If you do have low vitamin D, there are some easy ways to boost your levels:
- Spend more time in the sun. This is the best-case scenario since it’s the easiest way to increase vitamin D production in your body, but it may not be possible depending on weather or season. Keep in mind that if you wear sunscreen or sun-protective clothing, are older, have darker skin, or live further from the equator, it will take more sun exposure for your body to produce enough vitamin D.
- Eat fatty fish, egg yolks, and mushrooms, all of which are natural food sources of vitamin D. You can also take a fish liver oil supplement, which contains both vitamin D and omega-3 fatty acids.
- Opt for fortified foods that have vitamin D added. You’ll often find fortified options of milk, cereal, orange juice, yogurt, and tofu at your local supermarket. If they aren’t labeled, just check the nutrition label on these foods to see if vitamin D is listed.
- Take a supplement. This is an easy one. Make sure you find a high-quality option that’s been third-party tested and opt for D3 instead of D2 if you can. Unless otherwise directed by a doctor, you shouldn’t exceed the daily dose of 600 to 800 IU recommended for most people.
If you’re experiencing low mental health, it could be worth it to get your vitamin D levels tested. Even if low D isn’t the cause of your anxiety or depression, making sure you have sufficient levels will support your wellness goals.
Wondering what nutrients might be impacting your mental health?
Take our quiz to build a bespoke testing plan that will help you identify nutrient deficiencies and hormonal imbalances.
