How Vitamin D can help with mood.

Note: The content of these blog posts is for informational/educational purposes only and should not be construed as medical advice. If the content of a post brings up concerns about your own health or you have questions related to your individual circumstance, I strongly recommend that you discuss it with your psychiatric or primary care provider.

What’s the story with vitamin D levels? We’ve known for a long time that vitamin D is important for muscles, bones, and the immune system. Various recent studies have shown a correlation between low vitamin D levels and mood disorders including depression. This makes sense when you consider that cells in certain areas of the brain have Vitamin D receptors and these areas of the brain have been implicated in depression.

How common is Vitamin D deficiency? Very common. Approximately 40% of people in the United States have Vitamin D deficiency (levels below 20 ng/mL). Approximately 67% of people in the United States and Canada have levels which are considered insufficient or deficient (any level below 30 ng/mL). Studies have shown that vitamin D deficiency is even more common in people struggling with mental illness.

What is an optimal vitamin D level? Any level between 30 ng/mL and 100 ng/mL is considered normal! Vitamin D deficiency is defined as levels less than 20 ng/mL and insufficiency is defined as levels between 20 and 30 ng/mL.

Can I have too much of a good thing? Why yes, you can have too much vitamin D. Levels over 100 ng/mL are considered too much and not good for your health.

How do we get vitamin D? Through sunlight exposure! Some foods are fortified with Vitamin D, such as milk, non-dairy milk substitutes, orange juice, and breakfast cereals—this means vitamin D is added to these products when they are processed. There is also a huge variety of vitamin D supplements which are available over the counter.

What else can affect my vitamin D level? Good question! Smoking cigarettes and physical inactivity can decrease your Vitamin D levels. Where you live also matters - when you live closer to the equator (ie. Florida), you receive more intense sunlight compared with those residing further north (ie. Michigan). While I will always recommend daily use of sunscreen to reduce skin cancer risk, sunscreen use does impact your skin’s ability to absorb the sun rays and therefore can impact Vitamin D levels. (Even so, please keep wearing sunscreen daily!)

Why does this matter? While we don’t completely understand the connection between low vitamin D and mood disorders including depression, we have evidence from various studies that there is a connection. It can be tricky for some people to get complete relief from their depressive symptoms, so Vitamin D supplementation is just another tool in the toolbox for mental wellness. It is easy to check your vitamin D level through a blood test, which can be ordered by your medical provider. If your levels are found to be low, your medical provider can advise you on the amount of supplementation you need — based on how low your levels are. Checking Vitamin D levels & advising on supplementation is just one way that I assist my patients who are struggling with mental health.