Vitamin D and mood

Have you ever felt that in winter and autumn you have a lower mood? Or even that on rainy days you are more down? We are talking about a sensation that occurs frequently. It is due to a decrease in vitamin D levels, due to reduced exposure to sunlight. We spend fewer hours on the street and the hours of sunshine also decrease.

But can a lack of sun really cause such a clear mood disturbance? Indeed, Vitamin D has an important role as a regulator of neurotransmitters related to mood. In this article we are going to learn more about this vitamin, the effects of its lack and what we can do to have optimal levels in the blood.

What do we know about vitamin D?

Vitamins are substances that allow the body to function normally. In the specific case of vitamin D, Its main function is to regulate calcium and phosphate levels. It is essential for the formation of the skeleton.

Low levels can cause rickets in children and osteomalacia in adults. Another of its functions is modulate the immune system, favoring the transformation of monocytes into macrophages.

This vitamin can be obtained in three ways:

Through food: Cod liver and oily fish such as tuna, salmon, mackerel and sardines contain significant amounts of this vitamin. And, to a lesser extent, beef liver and egg yolk, as well as wild mushrooms. taking supplements.By means of the skin synthesis due to exposure to UVB rays from sunlightwhere most of the vitamin D in humans comes from.

What role does vitamin D play in mood?

Evidence has been found that Vitamin D regulates an enzyme that transforms tryptophan into serotonin. Serotonin is relevant for its role in mood regulation (improving mood, reducing aggression and impulsivity, etc.), and in the development of the baby’s brain during pregnancy.

Furthermore, it has been observed a clear correlation between vitamin D deficiency and seasonal affective disorder, which is observed in 10% of the population, according to research. This would explain the beneficial effect of light therapy or phototherapy in patients with seasonal affective disorder.

Really It is very difficult to know if vitamin D deficiency is the cause of depression or if depression is the cause of vitamin D deficiency., due to reduced exposure to ultraviolet rays and lack of proper nutrition. Therefore, for now, only the coexistence of both circumstances has been confirmed. There are no studies that support the effectiveness of vitamin supplements in reducing depressive symptoms.

In addition to emotional symptoms, deficiency of this vitamin may be related to the appearance of other mental health problems. Which are?

Alzheimer disease

We know that the origin of such a cruel disease is still unknown and a multi-causal origin is advocated. However, the Research has shown that the risk of suffering from Alzheimer’s is greater in people with vitamin D deficiency.

Autism

We are faced with another disorder of multi-causal origin, with no single known cause. However, due to the role of vitamin D and serotonin in brain development, a deficiency of it could influence the development of autism spectrum disorder (ASD).

However, after much research on vitamin D supplementation in autistic children, it was concluded that the results were not significant. While the improvement in behavior was real, vitamin D seemed to have more of an effect on hyperactivity than on the neurodivergence condition itself.

Psychosis

A study carried out in the United Kingdom showed that participants who had a first psychotic break had significantly lower vitamin D levels than healthy participants. Another investigation carried out in Finland concluded that young men who had consumed this vitamin as a supplement to their diet had three times lower risk of developing psychosis than those who had not taken supplements.

Snail-cabbage-cabbage, show your horns in the sun (and eat healthy)

Although it has already become clear that it cannot be determined whether vitamin D deficiency is the cause of the mental disorders we have seen above, The beneficial effects on mood of exposure to the sun’s rays are well known. Therefore, we can and should (as far as possible) promote the production of vitamin D by doing outdoor activities, even in winter.

This is especially important for older people, who often spend more time indoors. Vitamin D is essential for – in addition to what has already been mentioned – the conservation of bone mass, so we must encourage the exposure of the elderly to ultraviolet rays, with moderation and caution.

It is crucial to monitor your diet, especially in the months when sun exposure is more difficult.. Eat foods rich in vitamin D and, in case of deficiency, consult with your doctor if taking a supplement is necessary.

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