Recent findings: Low vitamin D levels are associated with increased symptoms of depression and anxiety. For this reason, vitamin D screening should be performed in the prevention and treatment planning of these mood disorders.
Another study found that those suffering from anxiety had lower levels of calcidiol. Broken down vitamin D produces the byproduct, calcidiol. The study notes that low levels of vitamin D are thought to increase the chances of depression, diabetes, and cancer.
Vitamin D3 can improve mood and energy, and it has been a must for many of my patients throughout the pandemic, says Dr. Madrak. While lack of sunlight isn't a sole contributor to anxiety, vitamin D deficiency can hinder mental well-being.
People with anxiety and other psychiatric disorders tend to have lower vitamin D levels. Since nearly 50% of the general population is at risk of vitamin D deficiency, the risk of developing associated anxiety is also relatively high. Vitamin C plays an essential role in mental health.
In a randomized controlled clinical study evaluating the efficacy of vitamin D supplementation on anxiety, it was reported that the administration of 1600 mg of vitamin D for 6 months improved anxiety symptoms [43].
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management.
The largest body of evidence demonstrates stress-induced depletion of magnesium and zinc, although several studies (both human and animal) demonstrate the effects of stress on calcium and iron concentrations.
“Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time.
Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack.
It's important to ensure that your vitamin D levels are topped up throughout the year to reduce the risk of seasonal mood and anxiety disorders. A study from the Institute of Endocrinology in Prague noted that those with anxiety had lower levels of calcidiol, a hormone produced using vitamin D3.
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
It is perfectly ok to take a multi-vitamin while taking prescription medications for depression and anxiety.
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.
You don't absorb enough vitamin D from food (a malabsorption problem) You don't get enough exposure to sunlight. Your liver or kidneys cannot convert vitamin D to its active form in the body. You take medicines that interfere with your body's ability to convert or absorb vitamin D.
Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
It can take anywhere from 1-6 months to raise vitamin D levels with supplements. How much your levels increase and how long it takes will depend on the dose and your baseline vitamin D levels.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
Low levels of B-12 and other B vitamins such as vitamin B-6 and folate may be linked to depression. Low levels of a vitamin can result from eating a poor diet or not being able to absorb the vitamins you consume.
Some side effects of taking too much vitamin D include weakness, dry mouth, nausea, vomiting, and others. Taking vitamin D for long periods of time in doses higher than 4000 IU (100 mcg) daily is possibly unsafe and may cause very high levels of calcium in the blood.
Vitamin D deficiencies can also result in bone diseases such as rickets in children and osteomalacia and osteoporosis in adults. But you may not be aware that if you're not getting enough vitamin D, you may also suffer from dizziness, headaches, and yes, low energy and fatigue.
Having inadequate levels of vitamin D may correlate with unintentional weight gain. A study on women over the age of 65 found that participants with a lower vitamin D level experienced more weight gain. A systematic review of 23 different studies found similar associations between vitamin D deficiency and obesity.