What Foods Have Vitamin D
Even if Vitamin D won’t fix your depression on its own, it’s still important to incorporate more Vitamin D into your diet if you have a deficiency.
Vitamin D is found in few foods naturally, and in relatively small amounts. The best sources include:
- Mushrooms
- Egg yolks
- Salmon and other fatty fish
Some foods are also fortified with vitamin D, meaning that more is added in. These commonly include:
- Milk
- Breakfast cereals
- Orange juice
Moreover, if you’re interested in taking a vitamin D supplement, your doctor can check your vitamin D levels and determine the proper dose you may need.
The Impact Of Sunlight On Vitamin D Status
Assessment of vitamin D status will need consideration of other factors, such as light therapy and sun exposure. Exposure to sunlight accounts for over 90% of the vitamin D requirement for most individuals . Amount of exposure to ultraviolet B radiation is affected by latitude, season, and time of the day. It has been reported that sun exposure is greatest in spring to early fall and during sunlight hours . Although places closer to the equator have greater sun exposure , recently it has been reported that in even in these areas vitamin D insufficiency persists . Since it is possible that persons who are outdoors may be more physically active, it is important to consider whether sunshine alone or in combination with physical activity is related to improved mood.
Mind, a charity group in the United Kingdom, has recommend Ecotherapy as a treatment to depression. Ecotherapy involves exercising outdoors instead of inside a facility. A research study was done with 20 people each walked outside and at an indoor shopping center . Participants then rated their feelings of self-esteem, depression, and tension after both walks. Improvements were greater when walking outdoors as compared to walking indoors . Lack of information regarding specific measurements and methods used for data collection are significant limitations of this report.
Assessment And Groups At Risk For Low Vitamin D
The signs and symptoms of vitamin D deficiency vary depending on the age and severity. For children, there has been a reappearance of rickets from vitamin D deficiency. Symptoms of rickets can vary and may include bone pain, delayed tooth eruption, and poor growth . Deficient adults may experience muscle weakness, bone pain, difficulty walking, and frequent falls . Persons more at risk for vitamin D include those with malabsorption syndromes such as inflammatory bowel disease, celiac disease, and chronic diarrhea .
Other factors may influence the availability and metabolism of this nutrient. Thus, various population groups have been identified as high risk for vitamin D insufficiency or deficiency. Those with limited sun exposure, due to being homebound, living in latitudes > 34° north or south, and/or clothing that covers most of the body, are at risk for vitamin D deficiency . Similarly, older adults are often at risk of vitamin D inadequacy. This is due to reduced subcutaneous production and intestinal absorption . When coupled with limited sun exposure, which is the case for many older adults, the risk increases .
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What Does The New Study On Vitamin D And Depression Tell Us
Earlier in this blog, we referenced a new study published in June in Nutrients that sought to determine whether the relationship between depression and Vitamin D is moderated or mediated by inflammation.
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In other words, the researchers were hoping to determine the mechanisms by which Vitamin D might impact inflammation and in turn modify depression.
The study was conducted out of Germany, using a community sample of over 7,100 adults from the LIFE-Adult Study for whom depressive symptoms were assessed by using the German version of the CES-D scale and serum 25-hydroxyvitamin D D) levels and three inflammatory markers .
A quick translation: the CES-D scale stands for the Center for Epidemiologic Studies Depression Scale, a self-report depression scale for research in the general population to assess depression.
Serum levels of Vitamin D refer to blood levels of the nutrient.
Some background: The three markers selected have been previously linked to inflammation , and depression itself is linked to systematic inflammation .
Further, Vitamin D has been found to play an important role in modulating the immune/inflammation system and previous studies have also found that low Vitamin D levels are associated with increased inflammation. It is important to note that while a causative effect on the influence of Vitamin D on inflammation continues to be explored, that kind of relationship has not yet been determined.
Can Vitamins Be Dangerous To A Fetus
It can even cause birth defects. For example, excessive amounts of vitamin A during pregnancy has been shown to cause congenital birth abnormalities. Between prenatal vitamins and foods, you should be able to get enough vitamin A, and additional supplementation outside of your prenatal vitamins is not advised.
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The Hidden Symptom Of Vitamin Deficiencies: Anxiety
Now you know one of the often-overlooked symptoms of vitamin deficiencies: anxiety. While not all anxiety is due to vitamin deficiency, meeting your recommended levels of vitamin intake is an important step for your mental health.
If you read this post and think you may be deficient in certain vitamins, talk to your doctor and search our site for useful next steps.
Other Physiological And Psychosocial Factors
Another angle of viewing diet and depression involves old age, which is a time of vulnerability to unintentional weight loss, a factor that is often linked to increased morbidity and premature death. Anorexia of aging may play an important role in precipitating this, by either reducing food intake directly or reducing food intake in response to such adverse factors as age-associated reductions in sensory perception , poor dentition, use of multiple prescription drugs, and depression. Marcus and Berry reviewed malnutrition occurring in the elderly, in both institutional and community settings, due to refusal to eat. They suggest physiologic changes associated with aging, mental disorders such as dementia and depression, and medical, social, and environmental as causative factors. Currently to tackle the problem of depression, people are following the alternative and complementary medicine interventions. CAM therapies are defined by the National Center for Complementary and Alternative Medicine as a group of diverse medical and health systems, practices, and products that are not currently considered to be a part of conventional medicine. Mental health professionals need to be aware that it is likely that a fair number of their patients with bipolar disorder might use CAM interventions. Some clinicians judge these interventions to be attractive and safe alternatives, or adjuncts to conventional psychotropic medications.
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Researchers Reveal 8 Vitamin Deficiencies Linked To Panic Attacks
Do you struggle with panic attacks, a type of anxiety?
Besides depression, anxiety is the most prevalent mental illness in America. In fact, it affects approximately 40 million adults! While therapy and psychiatric medication absolutely have their place, exploring deeper root causes can sometimes be the missing piece necessary for healing.
Most people are unaware that mood imbalances and nutrition are closely related. A deficiency in certain vitamins and minerals can contribute to anxiety and panic disorder, with a variety of potential root causes that could be responsible.
Depression And B Vitamins
B vitamins are essential for brain function. They contribute to DNA synthesis, repair and maintenance of brain cells, and neurotransmitter production. These vitamins help maintain optimal cognition and prevent memory problems.
In particular, vitamins B1, B3, B6, B9, and B12 are important for neuron health. Deficiencies of these B vitamins can contribute to depression. Vitamins C and D may also play a part in managing depression.
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Vitamin D Depressive Symptoms And Covid
- 1Postgraduate Program in Nutrition, Federal University of Santa Catarina, Florianopolis, Brazil
- 2Translational Nutritional Neuroscience Working Group, Federal University of Santa Catarina, Florianopolis, Brazil
- 3Nutrition Graduation Course, Federal University of Santa Catarina, Florianopolis, Brazil
- 4Department of Nutrition, Federal University of Santa Catarina, Florianopolis, Brazil
- 5Department of Psychiatry, Queens University, Kingston, ON, Canada
- 6Inpatient Psychiatric Unit, Kingston General Hospital, Kingston Health Sciences Centre, Kingston, ON, Canada
- 7Centre for Neuroscience Studies, Queens University, Kingston, ON, Canada
Consistent Depressive Disorder Pdd
They discovered that kids with substantial tension exposure who additionally had symptomatic mothers were significantly much more clinically depressed than children that were revealed to equivalent vit d deficiency linked to depression levels of tension only. On top of that, neurochemical hypotheses point to the negative effects of cortisol and other stress-related materials on the neuronal substrate of mood in the CNS.
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Effects Of Vitamin D Supplementation On Mental And Physical Well Being
The use of vitamin D supplementation has been examined for its effects on mood outcomes, particularly in healthy persons. In one study , 250 healthy women were randomized to daily vitamin D or a placebo for a period of one year. Both groups received supplemental calcium during the trial. Findings indicated no difference in mood scores between the two groups. In addition, changes in vitamin D levels were not correlated to changes in mood scores. Results suggested that the dose of vitamin D may have been insufficient to cause a significant treatment difference between groups. randomly assigned 44 healthy persons to varying doses of vitamin A plus one of the following: 400 IU of vitamin D/day or 800 IU of vitamin D/day, or a placebo for a period of five days. The Positive and Negative Affect Scale was used to assess mood at the end of the five days. Results showed enhanced positive affect for the vitamin D treatment groups when compared to the placebo group . In addition, although both vitamin D treatment groups experienced a reduction in negative affect when compared to the placebo group, it was not statistically significant. Although the study demonstrated positive benefits in persons who were healthy, the effect on persons with depression or mood problems was not explored.
How To Cope With Depression
Its amazing to me how most psychiatrists fail to appreciate the role of nutrition in mental health, including the connection between nutrition and depression.
Its not only common sense, but its backed up by research . No amount of medication can make up for a crappy diet.
There is no biological or physiological need for common mood stabilizers such as Pristiq, Cymbalta, Wellbutrin, etc.
There is however, a biological need for nutrients such as vitamins, minerals, essentially fats & antioxidants for both overall health and mental health.
Its naive and unreasonable for anyone, doctor or patient, to think that they can be their best self, or have optimal psychological and emotional well-being without addressing their underlying biology.
Whether youre using talk therapy, medication, or both to manage your depression, youll get more for your efforts if you tend to your physical health as well. This includes the health of your brain and your brain needs lots of nutritional TLC too.
If anyone thinks Im saying that medications dont have a time and place in mental health management is dead wrong. They do, but its important not to lose sight of the big picture
No amount of Paxil, Celexa, Lexapro or Viibryd will make up for an inadequate intake of vitamins and minerals.
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What Are The Risk Factors For A Vitamin B
Some people are at an increased risk for vitamin B-12 deficiency. The highest sources of vitamin B-12 are animal products, like meat, fish, or diary. People who follow a vegetarian or vegan diet are at an increased risk for B-12 deficiency and may need to add a B-12 supplement to their daily diet. Some foods are fortified with B-12. So if you have a mostly plant-based diet, check food labels and pick grain products that are fortified with B-12.
You may also have an increased risk for vitamin B-12 deficiency if you:
- recently had weight loss surgery, because the operation interferes with your bodys ability to extract B-12 from food
- have been diagnosed with Crohns or celiac disease, conditions that can affect the way your body absorbs nutrients
- are over the age of 50, because the stomach beings to produce less acid as you age, and this acid helps with B-12 absorption
- take prescribed heartburn drugs, which reduce acid production in your stomach and may affect B-12 absorption
Best Vitamins For Depression
B vitamins play an important role in helping the brain produce adequate levels of the chemicals required to manage mood and other functions, according to the Mayo Clinic. If someone has low levels of B-vitamins and in particular B-12, they may be more likely to experience symptoms of depression. B-vitamin deficiencies are often seen in people who have depression.
Even without a specific disorder, it can become increasingly difficult for a persons body to absorb enough vitamin B-12 as they age. Depression can often include symptoms of fatigue, and B-vitamins can help combat that. B-12, in particular, is known for being important to reduce fatigue.
Some of the foods that contain high levels of B-12 include fish, lean meats, eggs, poultry and milk. Certain breakfast cereals may be fortified with B-12 as well. B-12 supplementation can help if someone is a vegan or vegetarian or may not be getting enough of the vitamin for any reason.
Other B vitamins for depression, or vitamins that play a role in brain health include:
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Impact Of Vitamin D Deficiency On Mental Health
The body needs Vitamin D at the proper level for it to function as it should.
How Vitamin D Works In The Body
Your muscles, heart, brain, and immune system have vitamin D receptors. The body transports the vitamin to the kidneys and liver, where it converts into an active hormone. In this form, it assists the body in absorbing calcium.
Your body acquires vitamin D through sun exposure. Certain foods and supplements can also be sources of vitamin D. Dark-skinned people have a high level of melanin.
Itâs the component that determines coloring in the human and animal world. This pigmentation prevents the skin from absorbing vitamin D correctly.
How Vitamin D Deficiency Leads to Mental Health Effects
Low levels of the vitamin may contribute to schizophrenia in adults, depression, and seasonal affective disorder. Other health problems that can arise from the deficiency include:
- Low bone density
- Excessive weight loss or gain
- Trouble sleepingââ
If you experience any of these symptoms similar to depression, have your vitamin D levels checked. Your doctor will do a test to determine the level of the vitamin in your blood.
For depression diagnosis, you may have to complete a self-assessment test. A blood test can’t diagnose depression but may test other conditions that cause depressive symptoms.
Vitamin D And Depressive Symptoms
Vitamin D low levels have been previously associated with the risk of depressive symptoms and depression worldwide . However, few publications have been discussing this relationship during the COVID-19 pandemic . Mehta et al. discussed that vitamin D can be hypothesized to trigger as well as sustain the psychiatric symptoms and can also be expected to alleviate the psychiatric manifestations in COVID-19. An observational study in Rome showed that low 25-hydroxyvitamin D serum levels were significantly associated with higher psychological distress in patients with mood disorders during the COVID-19 outbreak .
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Vitamin B12 Deficiency Increases Risk Of Depression
Scientists from The Irish Longitudinal Study on Ageing have published new research which examines the relationship between folate and vitamin B12 status and its associations with greater prevalence of depressive symptoms in a group of community-dwelling older adults. The study, published in the prestigious British Journal of Nutrition, shows that low vitamin B12 status is linked to depressive symptoms, but shows that folate is not associated with depression. The findings reveal pertinent information for older adults, public health and policymakers to better understand how to identify risk and adopt protective measures to enhance health outcomes for persons aged 50 and over.
Vitamin B status in Ireland
Deficiency and low status of the B-vitamins such as folate and vitamin B12 are highly present in older people. In Ireland, one in eight older adults are reported to have low B12 status, while low dietary intake and low blood status have been reported throughout all age groups in the Irish population. Some of the negative consequences of low B12 status can include megaloblastic anemia, impaired cognitive function, or damage to the protective covering that surrounds the nerve fibers of the brain. Understanding the link between folate or low B12 status and depression in later life is important as depression is a risk factor for functional decline, admission to residential care and early death.
Key findings of the study
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Low levels of vitamin B12 can significantly increase the risk of depression in older people, according to new research from Trinity College Dublin.
Academics from The Irish Longitudinal Study on Ageing at Trinity found that older people who had deficits of the vitamin had a 51 per cent increased likelihood of developing depressive symptoms over four years, according to the study.
The findings, contained in the study just published in the British Journal of Nutrition, are significant given the high occurrence of depression and the high levels of B12 deficiency in the older adult population in Ireland.
One in eight older adults in Ireland are reported to have low levels of B12, while low dietary intake and low blood status of the vitamin has been reported across all age groups.
The findings offer new information for older adults, public health doctors and officials, and policymakers to better understand how to identify risk and adopt protective measures to enhance health outcomes for older adults, the study says.
Low levels of vitamin B12 can result in anaemia, impaired cognitive function or damage to the protective covering around the nerve fibres of the brain.
Food fortification
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