Vitamin D is a fat-soluble vitamin that plays a large role in several key biological processes, including combining with calcium to build and maintain strong bones. Recently, research has shown a connection between vitamin D and depression, states Harvard Medical School. Some studies indicate that vitamin D supplementation is associated with improvement in depressive symptoms. These results are compelling, suggesting that vitamin D supplements may be effective at treating depression in some individuals. However, since more research is needed, see your doctor before beginning vitamin D supplementation for depression.
Step 1
Eat more foods containing vitamin D. Though it is difficult to get substantial amounts of vitamin D through food alone, eating more of the few foods that provide vitamin D will help increase your D intake and may improve depression symptoms. Some foods to emphasize are milk, salmon, mackerel, tuna, eggs, D-fortified orange juice and D-fortified cereals.
Step 2
Go outdoors. Aim for more exposure to sunlight, which allows your body to make its own vitamin D and may decrease your depression symptoms. While the official recommended daily allowance of vitamin D is 400 international units, studies indicate that a much larger dose is associated with less depression---as much as 1,100 IUs or even more. Particularly in northern climes, it can be challenging to get enough sunlight exposure to generate optimal vitamin D, but every little bit helps. Going outside without sunscreen for 10 to 15 minutes a few times a week to expose bare skin to sunlight may provide you with all the vitamin D you need, according to Harvard Medical School.
Step 3
Take a vitamin D supplement. To obtain enough vitamin D to potentially reduce depression symptoms, a supplement may be necessary. According to Harvard Medical School, ensure that your vitamin D supplement intake doesn't exceed 2,000 IU per day. However, there are differing opinions on what level of vitamin D is considered safe, so consult your doctor to discuss what strength of supplement you should take.
Tips and Warnings
- Consider using a physician-prescribed light box, which provides simulated sunlight for vitamin D generation, if you are unable to obtain enough natural sun exposure. Your doctor can provide you with more information about this treatment option.
- The information in this article is not intended to substitute for professional medical advice regarding depression and vitamin supplementation. Always consult your doctor before taking any vitamin supplements. If depressive symptoms worsen or you experience urges to harm yourself, seek medical attention immediately.
Things You'll Need
- Vitamin D supplement
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