Vitamin D is sometimes referred to as the Sunshine vitamin, because it can be absorbed and synthesized through the skin with proper sunlight. It also can be acquired through diet and taken in supplement form to promote healthy levels. The most important two types of this vitamin are D2 & D3. Despite popular belief, it is not an actual essential vitamin, because it can also be implemented through a healthy exposure to the sun. Any vitamin that is essential means that it can only be obtained and put into use through diet.
D is in charge of making the absorption of Zinc, Calcium, Phosphate, Magnesium and Iron possible.
Although the link between D and depression remains inconclusive, it has some very important health benefits.
First Consider The Symptoms Of Vitamin D Deficiency
- Muscle fatique
- skeletal pain
- Cognition issues with the elderly
- Greater risk of cardiovascular disease
And some studies hint at the possibility that vitamin D may be helpful in preventing M.S., as well as type 1 & 2 diabetes. If you cannot consume milk, are a strict vegan or do not get enough natural sunlight then you can run the risk of vitamin d deficiency.
Does Vitamin D Deficiency Cause Depression?
Evidence is not conclusive, but some research does show a link between low vitamin D levels and depression. The issue is that it is uncertain whether or not a low level of D can cause depression or if having depression causes a low presence of D.
Research has however shown that it is very imperative to the basic functionality of both the body and the brain. In fact, many receptors in the brain do utilize this vitamin and a great number of these receptors are located in specific regions of the brain that have a direct link with depression.
A 2008 research that was carried out in Norway revealed that participants who had low traces of vitamin D in their blood stream had a stronger presence of depression and it’s symptoms. For more details please see https://www.vitamindcouncil.org/health-conditions/depression/.
It’s also been estimated that 1 in 4 people suffer from a deficiency of vitamin D. Part of the issue is that for many people around the world, getting an ample amount of sunlight is difficult. This is because for many, the Winter and Fall process can drag on for up to 6 months out of the year; making it more challenging to get enough sunlight.
Studies have shown promise in using light therapy throughout this time to improve mood and do away with Seasonal Depression. Whether there is a link between this and vitamin D is uncertain, but some sources have shown that getting more D3 can help.
One thing seems to be quite clear. If you already have depression, increasing the amount of D in your body does not seem to show any harm or side effects.
Best Food Sources Of Vitamin D
Although you can take D3 supplements there are also some organic food sources that promote healthy levels.
- Fatty fishes
- Cod liver oil (can be taken as a supplement)
- Herring, Mackerel, Salmon, Tuna, Catfish, Sardines
- Milk and Soymilk
- White Mushrooms
- Tofu
- Vitamin D fortified orange juice
- Fortified cereal
- Eggs
- Spinach
- Shitake mushrooms
Not a whole lot of foods are good sources of D. You’ll find most of them that do relate to seafood, while other forms that you can buy in your local grocery store such as cereals, grains and juices are fortified with D. For vegans or anyone who is concerned that they cannot get enough of this vitamin, D supplements are a great solution. Sunshine is another thing to consider getting more of as well.