Vitamin D is known to be the vitamin that your body experiences while out in the sun. It helps to keep bones healthy and strong, promotes cell growth, and boosts the immune system. Ecclesiastes 11:7 says, “Light is sweet, and it is pleasant for the eyes to see the sun.” Our bodies react positively to sunlight as it touches the skin.
The lack of vitamin D in the system can lead to medical and psychosocial problems. Studies show that an estimated 200 million Americans are not getting enough vitamin D from sunlight or diet. When the skin is exposed to sunlight, vitamin D is built from the cholesterol in the skin cells. Individuals with fairer skin and those who are younger convert sunlight into vitamin D far better than those who are darker skinned and 70 years and older. Low vitamin D is more common within minority populations, particularly Blacks and Hispanics.
Research has shown that individuals who have suffered from depression also have low levels of vitamin D in their blood system. This research has also shown that pregnant women with low levels of vitamin D are more likely to experience postpartum depression. Furthermore, there have been ties to people who have low vitamin D levels and depression in people who have gout, chronic spinal cord injuries, stroke, and multiple sclerosis. While sitting out in the sun has helped to alleviate symptoms of depression, it must be noted that although there is no conclusive evidence regarding the link between vitamin D and depression, it is highly probable that the two factors are related.
Those who have vitamin D deficiency have similar symptoms to those who are depressed. These include:
· Mood changes like feeling sadness or hopelessness
· Feeling tired
· Forgetting simple things
· Losing interest in things that once interested you
· Thoughts of self-harm
· Racing thoughts
· Change in diet
· Extreme weight loss or weight gain
· Insomnia
· Difficulty thinking or concentrating
· Brain fog
· Disinterest in socializing or being around others
· Physical aches and pains
· Feelings of worthlessness
· Muscle weakness
If you are experiencing any of these symptoms, make sure to get your vitamin D levels checked.
Supplements Versus Sun Exposure
Evidence does not support that taking vitamin D supplements diminishes depression. However, the evidence does support that being exposed to the sun or ultraviolet light can lessen symptoms of depression. Taking vitamin D supplements can reduce inflammation in the body. Inflammation within the body can feed depression. Therefore, the reduction of inflammation helps to lessen symptoms of depression. Taking supplements and spending time outdoors can help reduce depression within the body. It is always best to speak with your healthcare provider regarding the dosage and frequency at which vitamin D should be taken.
How Do You Treat Low Vitamin D and Depression?
Low vitamin D and depression are different conditions that require different treatments. To increase your vitamin D levels, you can also add supplements and food to your shopping list. The following foods can help those who have low vitamin D levels in their system:
· UV-exposed foods – An example is mushrooms. Mushrooms do not contain vitamin D but can make vitamin D when exposed to ultraviolet light or sunlight exposure.
· Vitamin D -rich foods – This list can include fatty fish such as salmon, mackerel, tuna, and sardines. Cod liver oil and egg yolk are also foods that are rich in vitamin D.
· Vitamin D-fortified foods – This can include orange juice, milk, and cereal.
A misconception is that tanning beds and sun lamps are a source of vitamin D because it is artificial sunlight. However, some of the bulbs used only give out UVA light and are unable to produce vitamin D in the skin. The tanning beds that emit UVB light can emit some vitamin D.
The Solution?
Making an appointment with your healthcare provider is the first step in finding out if you are vitamin D deficient. In addition, making a counseling appointment can further assist with the dynamics regarding the depression that you are facing. Call 443-860-6870 or schedule an appointment or click on the calendar to make an appointment today.