Vitamin D is commonly referred to as the "sunshine" vitamin. It is an important nutrient that your body manufactures on its own in response to exposure to the ultraviolet rays in sunlight. As vitamin D is not naturally present in many foods and can only be obtained through supplementation or exposure to sunlight, deficiencies are somewhat common, according to the Office of Dietary Supplements. In recent years, researchers have examined the effect of vitamin D deficiency on mental health disorders such as anxiety and depression.
About Anxiety
Everyone experiences feelings of anxiety from time to time. Anxiety is a normal response to a stressful or scary situation. When the stressful situation subsides, your levels of anxiety should also decrease. If your anxiety persists, you may have an anxiety disorder. Anxiety disorders are relatively common, affecting around 40 million American adults each year, according to the National Institute of Mental Health. There are several subtypes of anxiety disorder, including panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder and phobias. Anxiety disorders are typically treated with a combination of medication and psychotherapy. Nutritional deficits, such as vitamin D deficiency, may have an impact on anxiety and the development of anxiety-related disorders.
About Depression
Depression is a serious mental illness resulting in lowered mood, feelings of hopeless or worthlessness, sleep disturbances, changes in appetite and sleep, and a loss of interest in activities you previously enjoyed. Everyone experiences occasional feelings of melancholy or sadness, but if these feelings persist, you may be suffering from clinical depression. One form of depression, known as seasonal affective disorder, may be the result of a lack of vitamin D due to decreased exposure to sunlight, according to a 1999 study by F.M. Gloth and fellow researchers, published in the "Journal of Nutrition, Health and Aging." Seasonal affective disorder is a depressive disorder resulting in lowered mood, anxiety, feelings of hopelessness and other depressive symptoms.
Vitamin D, Depression and Anxiety
Vitamin D is an important nutrient required for a variety of biochemical processes, including mood regulation, according to the book "A Guide to Evidence-Based Integrative and Complementary Medicine." Most clinical studies on anxiety and vitamin D have focused on the link between vitamin D deficiency on combined anxiety and depression. One 2007 study published in the journal "Clinical Rheumatology" suggested a link between vitamin D and increased levels of anxiety and depression in patients suffering from fibromyalgia. Another 1998 study, published in the journal "Psychopharmacolgy," showed a possible link between increased anxiety and depression in patients suffering from seasonal affective disorder and a lack of vitamin D. Further research is required to sufficiently determine the effects of vitamin D on anxiety and depressive disorders.
Considerations
If you're worried that you're not getting enough dietary vitamin D, you may wish to increase your intake of certain vitamin D-rich foods, such as salmon, tuna and mackerel. Vitamin D is also present in fortified foods such as milk, orange juice and margarine. Increasing your exposure to sunlight can also help. According to the Office of Dietary Supplements, between five and 30 minutes of sun exposure between the hours of 10 a.m. and 3 p.m. twice weekly without sunscreen is beneficial for vitamin D synthesis. Consult your doctor if you are concerned that you're suffering from anxiety or a depressive disorder.
References
- National Institute of Mental Health: Anxiety Disorders
- "Journal of Nutrition, Health and Aging"; Vitamin D Vs. Broad Spectrum Phototherapy in the Treatment of Seasonal Affective Disorder; F.M. Gloth, et al.; 1999
- "Clinical Rheumatology"; Vitamin D Deficiency Is Associated With Anxiety and Depression in Fibromyalgia; D.J. Armstrong, et al.; 2007
- "Psychopharmacology"; Vitamin D Enhances Mood in Healthy Subjects During Winter Months; T.G. Allen, et al.; 1998
- "A Guide to Evidence-Based Integrative and Complementary Medicine"; Vicki Kotsirilos, et al.; 2011
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin D
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