Vitamin D is an important nutrient found in certain foods and produced by the body in response to sun exposure. While best-known for its role in working with calcium to build and maintain strong bones, vitamin D is also integral to healthy cells and strong immunity. According to the University of Maryland Medical Center, low levels of vitamin D may also be related to depression. Particularly in northern climates, it can be challenging to get adequate sun exposure during winter to produce enough vitamin D, which seems related to seasonal depression.
Step 1
Tell your doctor how you're feeling and discuss potential remedies, including vitamin D supplementation. Your physician may have other recommendations in addition to upping your vitamin D intake.
Step 2
Take a vitamin D supplement, with your doctor's approval. According to the Villanova University Counseling Center, vitamin D helps maintain sufficient levels of serotonin in your brain during the winter. If you can't obtain enough vitamin D via sunlight during the darker months, a supplement may be helpful.
Step 3
Try light-box therapy, which consists of sitting in front of a special box that emits very bright light for a prescribed amount of time each day. To maintain stable mood, light exposure is key, even in winter, says the Carleton College Student Wellness Center. In addition to, or instead of, vitamin D supplements, light-box therapy can mimic natural sun exposure to help your body produce vitamin D, and thus increase your serotonin level for better mood. Light boxes must be medically prescribed, however, so speak to your doctor about this option for obtaining more vitamin D to treat your depressive symptoms.
Step 4
Increase your intake of vitamin D-rich foods. While many people have difficulty getting as much vitamin D as they need from food alone -- which is why sun exposure is so crucial -- there are a number of foods that provide a substantial amount of this important nutrient. To optimally up your vitamin D intake, eat more salmon, herring, mackerel, tuna, sardines, fortified milk, fortified soy milk, fortified orange juice and fortified cereals.
Things You'll Need
- Vitamin D supplement
- Light-box
- Foods high in vitamin D
Member Comments