If you struggle with bouts of sadness or depression, there may be a simple solution. Studies have shown a link between vitamin D deficiency and mood. Vitamin D is a vitamin our body doesn’t store. Each day we need a source of vitamin D, or we become deficient. The good news is that getting enough vitamin D each day is easy. Let’s explore the benefits of maintaining adequate vitamin D levels as we curate the best strategies with insights from functional medicine Studio City.
The Vitamin D Link
Many studies have been done on the link between Vitamin D and depression. During the winter months, the sun’s rays are weaker and often covered by clouds. This led scientists to believe that the absence of light caused depression. In a way, they were right. The sun’s rays trigger our body to produce vitamin D.
When the sun isn’t strong, we don’t get enough exposure. Worse, when it’s cold outside, we tend to go out covered up—if we go out at all. That means no sun and no vitamin D, which can affect mood and overall health.
So what should a person do when the sun isn’t shining, and it’s thirty degrees outside? The answer is twofold: Eat foods that are high in vitamin D and take a supplement.
Foods That Contain Vitamin D
These foods are high in vitamin D compared to other foods:
- Fish like salmon and mackerel (note that when you eat the soft bones of fish like salmon, you get more vitamin D)
- Soymilk
- Fortified cow’s milk
- Shrimp and shellfish
- Fortified breakfast cereals
- Mushrooms
- There’s also a little vitamin D in potatoes
You’ll notice that vitamin D really isn’t present in many foods. Additionally, you’d have to eat a lot of fish and drink a lot of fortified milk to get enough. The RDA is between 200 and 600 IUs depending on age. Supplementation is therefore the most logical answer during the winter months.
Most multivitamins don’t contain enough vitamin D. Check your label to make sure you’re getting at least 200 IUs or 5-15 mcg of vitamin D in your multivitamin. You can buy vitamin D supplements in your supermarket. If you’re also not getting enough calcium, consider buying a combination of vitamin D and calcium supplements. That way, you’re making sure you get plenty of both. You may also seek guidance from a functional medicine Los Angeles to determine the best supplement options and dosages for your needs.
Start taking Vitamin D right now. Don’t wait until you feel poorly or depressed. Take a vitamin D supplement, get sun exposure when it’s possible and safe, and eat foods that contain vitamin D. Getting enough vitamin D is a sure way to reduce winter depression and may even prevent it altogether. For personalized advice and to explore the best strategies for maintaining optimal vitamin D levels, contact us at Functional Medicine Los Angeles. Our functional medicine doctors are here to support your health and well-being.