As the winter draws in and the sunlight gets weaker and the days shorter, our stores of vitamin D drop, meaning our mood and energy levels drop.
Vitamin D in fact plays a big part in many aspects of our health, from our immune system to bone strength and, most notably, mental wellbeing. It’s so important to keep on top of our mental health during the winter months, with so many people struggling and often needing help from a private rehab centre or therapy in order to get their lives back on track.
While we’ll get little vitamin D from the sun over the coming months, there are supplements that you can take to help your mental health, and here’s why it can be so beneficial to do so…
Seasonal Affective Disorder and Vitamin D
Seasonal Affective Disorder is especially prominent at this time of year, which can result in the likes of low mood, fatigue and irritability, to name just a few symptoms. It can impact people in many different ways and research has shown that lower levels of vitamin D can be linked to SAD, as it’s abbreviated to.
In fact, one of the believed mechanisms behind SAD is a vitamin D deficiency due to limited sunlight exposure. That’s especially the case during the winter in the UK, particularly in more northern parts of the country.
The Role of Vitamin D in Brain Health
Vitamin D is really important for our brain’s health and the production of neurotransmitters including serotonin. That’s known as the ‘feel good’ hormone, so it makes sense that when vitamin D stores are lower it’s going to have an impact on mood regulation, with lower levels triggering conditions such as depression, anxiety and addiction.
That’s because when vitamin D levels are low, it hinders the brain’s ability to synthesise serotonin effectively, and affects our ability to manage stress, anxieties and so on.
Improving Sleep Patterns
Adequate vitamin D levels can also contribute to better sleep, which is essential for good mental health. Research has indicated that people with low vitamin D may experience sleep disturbances and shorter sleep duration, both of which can negatively affect mood and cognitive function. By taking a vitamin D supplement, you may be able to improve your sleep quality and duration, helping you feel more rested and mentally resilient during the winter months. Better sleep can improve focus, productivity, and the ability to handle stress, all of which are essential for mental health.
Boosting Immune Function and Reducing Stress
Vitamin D is widely known for its role in supporting immune function, which is especially relevant during the winter months when cold and flu season peaks. However, a strong immune system is also closely tied to mental well-being. When the immune system is compromised, the body produces inflammatory chemicals that can affect the brain and worsen mood disorders. By supporting immune function with vitamin D, you’re also protecting your mental health by helping to reduce inflammation that can lead to fatigue and mood disturbances.
Bridging the Gap in Diet Alone
Unfortunately, it's challenging to get enough vitamin D from diet alone, as very few foods naturally contain substantial amounts of it. While oily fish, egg yolks, and fortified foods can contribute to our vitamin D intake, they’re unlikely to provide sufficient levels, especially during winter. A high-quality vitamin D supplement can help bridge this gap, ensuring that you maintain optimal levels throughout the season.
Easy and Safe to Incorporate
Vitamin D supplements are relatively inexpensive, easy to take, and safe when used responsibly. Health professionals generally recommend a daily intake of at least 10 micrograms (400 IU) in winter, but some individuals, especially those with known deficiencies, may need higher doses. If you’re unsure of your vitamin D status, a simple blood test can confirm your levels and guide your supplementation needs.
A Step Towards Holistic Mental Health Care
While vitamin D is by no means a cure-all, its role in mental health cannot be understated. Mental well-being is a complex interplay of biological, psychological, and environmental factors, and something as simple as a vitamin deficiency could be undermining your efforts to stay positive and resilient during winter. By incorporating a daily vitamin D supplement, you’re adding a valuable tool to your mental health toolkit, potentially enhancing mood, stabilising sleep, and supporting the immune system.
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