Have you ever felt that in winter and autumn your mood was more “depressed”?Or that on rainy days, you go down more?We are talking about a feeling that appears frequently, this effect on mood is caused by decreased levels of vitamin D, by reducing sun exposure, we spend fewer hours on the street and hours of sunshine are also decreasing.
But can the lack of sunlight really cause such a marked mood swing?In fact, vitamin D plays an important role as a regulator of mood-related neurotransmitters.
- In this article we will learn more about this vitamin.
- The effects of its lack and what we can do to maintain its optimal levels in the bloodstream.
Vitamins are substances that allow the body to function normally, in the specific case of vitamin D, its main function is to regulate calcium and phosphate levels, which is essential for the formation of the skeleton.
Low levels can cause rickitism in children and osteomalacia in adults. Another of its functions is to modulate the immune system, favoring the transformation of monocytes into macrophages.
This vitamin can be obtained in three ways
Vitamin D has been shown to regulate an enzyme that converts Tryptophan into Serotonin. Serotonin is important because of its role in mood regulation (improved mood, reduced aggressiveness and impulsivity?) And in the development of the baby’s brain during pregnancy.
In addition, a clear correlation between vitamin D deficiency and seasonal affective disorder, seen in 10% of the population, has been observed, according to research, which would explain the beneficial effect of light therapy in patients with seasonal affective disorders.
There is evidence that deficiency may be associated with a higher frequency of depressive symptoms and anxiety, without a causal relationship being established.
It’s really very difficult to know if vitamin D deficiency is the cause of depression or whether depression is the cause of vitamin D deficiency. This difficulty is due to reduced exposure to ultraviolet rays and a lack of concern for good nutrition. , only the coexistence of the two circumstances has been found, so there are no studies that corroborate the effectiveness of vitamin supplements in reducing depressive symptoms.
In addition to emotional symptoms, vitamin deficiency may be related to the onset of other mental health problems. What are they?
We know that the origin of such a cruel disease is still unknown and that multicausal origin is the most forbidden; however, research has shown that people with vitamin D are at risk of developing Alzheimer’s disease.
This is another disorder of multicausal origin, with no known cause, however, due to the role of vitamin D and Serotonin in brain development, a deficiency of this vitamin may influence the development of Autism Spectrum Disorder (ASD).
The risk of developing ASD may be reduced if pregnant women receive vitamin D supplements.
A UK study showed that participants who had a first psychotic outbreak had significantly lower vitamin D levels than healthy participants.
Another survey in Finland found that young men who took this vitamin as a dietary supplement were three times less likely to develop psychosis than those who did not take supplements.
While it is clear that it is currently not possible to determine whether vitamin D deficiency is the cause of the mental disorders we have seen above, the beneficial effects of sun exposure on mood are well known.
Therefore, we can and should (whenever possible) promote vitamin D production when doing outdoor activities, even in winter (although clothing may partially limit the incidence of the sun).
This is especially important for older people, who tend to spend more time indoors, indoors. Is vitamin D important beyond what has already been mentioned?The preservation of bone mass. Therefore, we should encourage exposure of older adults to ultraviolet rays, with moderation and caution.
It is important to monitor your diet, especially in the months when sun exposure is more complicated. Eat vitamin D-rich foods and, if you have a deficiency, ask your doctor if you should take supplements.