Vitamin D and Anxiety: How This Essential Nutrient Impacts Mental Health

Proper body function depends on vitamin D; it’s that important. It is often called the “sunshine vitamin” because our skin makes it when exposed to sunlight. Strong bones need vitamin D. A strong immune system supports a healthy brain.

Many people know vitamin D is good for bones. But not everyone knows it also helps mental health. Studies are finding a possible link: people with low vitamin D might experience more anxiety and mood swings. This is a developing area of research. Let’s get down to it—how does the whole thing function?

Sufficient vitamin D intake—a goal for many, but how do we reach it? Sunlight, diet, and supplements all play a part.

“DO WHAT YOU CAN DO” Know what your levels are! Order your own test!

How Vitamin D Affects the Brain

Vitamin D is not just about bones; it also affects brain health. The brain? It has vitamin D receptors. Who knew? Vitamin D. Emotions directly influence brain function, and moods are managed by these receptors located in the brain. Feeling down or anxious? Vitamin D may help.

Serotonin, a brain chemical, influences your mood; vitamin D helps make it. When we don’t have enough serotonin, we may feel more anxious or depressed. Anxiety might stem from vitamin D deficiency, according to some research.

The Link Between Vitamin D and Anxiety

Anxiety is a feeling of worry, nervousness, or fear. It’s normal to feel anxious now and then. But for some, anxiety can be too much and disrupt daily life. Anxiety and vitamin D: Are they related? That’s what scientists are trying to figure out. Studies are underway to see if low vitamin D contributes to higher anxiety levels or vice versa.

A study shows that people with low vitamin D levels may experience higher anxiety. This is important because… Feeling anxious? One study suggests vitamin D might help; some participants reported less anxiety after taking supplements. They’re trying to figure out what the link is. It’s a complex puzzle. Vitamin D connects to anxiety.

Vitamin D might help because it lowers inflammation. Inflammation is a factor in many health problems, including mental health. Anxiety could lessen with vitamin D; it seems to reduce inflammation.

Signs of Vitamin D Deficiency

Many people do not get enough vitamin D. Some signs of vitamin D deficiency include:

• Feeling tired or weak
• Muscle pain
• Bone or joint pain
• Getting sick often
• Feeling sad or depressed
• Anxiety or nervousness

If you notice these symptoms, checking your vitamin D levels may be a good idea. A simple blood test can determine if you have enough vitamin D.

Who Is at Risk for Low Vitamin D?

Some people are more likely to have low vitamin D levels than others. These include:

• If you stay indoors often or live where it’s usually cloudy, you might not get enough sunlight. This can lead to low vitamin D levels in your body.
• Older adults – Our skin becomes less efficient at making vitamin D from sunlight as we age.
• People with darker skin – Higher levels of melanin can make it harder for the skin to produce vitamin D.
• Vitamin D absorption problems can stem from certain health conditions. Problems like Crohn’s and celiac disease, plus kidney problems, can occur.
• For people who are overweight or obese, vitamin D is stored in fat cells, making it harder for the body to use.
• Anyone who does not know their levels or how to check their own levels! Know your levels!

How to Increase Vitamin D Levels

If you think you might have low vitamin D levels, there are several ways to increase your intake:

1. Get More Sunlight

Sunlight is the top source of vitamin D. Spending 10 to 30 minutes in the sun a few times each week helps your body make enough. But too much sun can harm your skin. So use sunscreen when needed.

2. Eat Vitamin D-Rich Foods

Some foods naturally contain vitamin D, while others are fortified with it. Foods rich in vitamin D include:

• Fatty fish like salmon, tuna, and mackerel
• Egg yolks
• Cheese
• Mushrooms
• Fortified dairy products like milk and yogurt
• Fortified cereals and orange juice

3. Take Vitamin D Supplements

Supplements can be a good option if you do not get enough vitamin D from sunlight or food. Before starting any new supplement, talk to a doctor to ensure you take the right amount. Daily vitamin D needs change with age, health, and other factors.

Can Vitamin D Supplements Reduce Anxiety?

Anxiety may lessen with increased vitamin D, according to several studies. Feeling anxious? Recent research suggests vitamin D might help. Supplementing with vitamin D was associated with lower anxiety in study participants. It’s something to talk to your doctor about.

Understanding vitamin D’s influence on mental health requires additional investigation. For example, studies could focus on different age groups or mental health conditions to see if there are varying effects.

If you have anxiety and think vitamin D could help, check your levels. Chat with your doctor—they can help you decide if supplements fit.

Final Thoughts

Your brain needs vitamin D to function well; it’s an important vitamin. Anxiety and vitamin D: The relationship remains a mystery scientists are working to solve. However, low vitamin D levels may lead to more anxiety symptoms. High-quality vitamin D from sunlight, food, or supplements can boost your well-being.

Remember, “DO WHAT YOU CAN DO” ….. it is up to You! Know Your Levels! Order your own Test!

If you struggle with anxiety, it is important to talk to a doctor or mental health professional. Vitamin D is important, but taking care of your whole self—body and mind—makes a difference in how you feel.

Health Disclaimer: It is recommended the reader of this site consult with a qualified healthcare provider of their choice when using any information obtained from this site, affiliate sites, and other online websites and blogs. Please consult your healthcare provider before making any healthcare decisions or for guidance about a specific medical condition.

References

“The Effects of Vitamin D Supplementation on Anxiety and Depression in Adults: A Systematic Review and Meta-Analysis,” National Library of Medicine, 2022, https://pmc.ncbi.nlm.nih.gov/articles/PMC9468237/.

Menon, Varun, et al. “Vitamin D and Mental Health: A Review on the Associated Neurobiological Pathways.” Journal of Clinical Medicine, vol. 10, no. 21, 2021, pp. 4820-4828.

Holick, Michael F. “Vitamin D Deficiency.” New England Journal of Medicine, vol. 357, no. 3, 2007, pp. 266-281.

Martens, Peter J., et al. “The Relationship Between Vitamin D, Depression, and Anxiety: A Review of Current Evidence.” Psychiatry Research, vol. 284, 2019, pp. 112749.