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.
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. The best source of vitamin D3 is direct sunlight.
Vitamin B1(thiamin) and mental health. Mental health problems such as memory loss, anxiety, depression, irritability, and insomnia are also associated with deficiencies in vitamin B1.
Symptoms of Vitamin D Deficiency
Vitamin D deficiency presents similar symptoms to those of depression: Mood changes accompanied by overwhelming feelings of hopelessness, sadness, and hopelessness. Fatigue. Forgetfulness.
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
“Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Because vitamin D is fat soluble, its absorption depends on the gut's ability to absorb dietary fat [4]. Fat malabsorption is associated with medical conditions that include some forms of liver disease, cystic fibrosis, celiac disease, Crohn's disease, and ulcerative colitis [1,63].
Vitamins B9 and B12 are both thought to treat symptoms of anxiety. Folic acid has many uses in the body, and B9 deficiency has been linked to higher levels of anxiety and depression. When taken in conjunction with B12, these B super-vitamins help metabolize serotonin, which is important for mood regulation.
B-complex, vitamin E, vitamin C, GABA, and 5-HTP are 5 vitamins commonly used to help with anxiety and stress.
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.
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].
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.
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
Today, 25(OH)D less than 12 ng/mL is considered evidence of severe vitamin D deficiency.
Vitamin D can be taken at any time of the day. However, many people prefer to take it in the morning to reduce the potential risk of sleep disturbances.
Oranges may be the closest you'll get to a fruit containing vitamin D.
According to the National Institutes of Health, vitamin D promotes calcium absorption in the gut and helps regulate the concentration of calcium and phosphorus in the blood, which supports building and maintaining healthy, strong bones and helps regulate skeletal and neuromuscular function.
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.
Vitamin D deficiency can cause a number of side effects, but recent studies have also shown a possible link between the deficiency and headaches.