Vitamin D and Depression - What You Need to Know

As the days get shorter, I have to make a more considerable effort to get my daily dose of sunshine, and vitamin D. Vitamin D is an essential nutrient for our brain health, but unlike most other vitamins which we get through our diet, vitamin D is made in our bodies, but only under the right conditions.

Often the demands modern life—especially for entrepreneurs and other high performers—means being inside, at a desk, from dawn until dusk. This is especially true during the shorter daylight hours of fall and winter. And when we do go outside, we slather ourselves with sunscreen.

But our cells only make vitamin D when they are exposed to sunlight, so failing to get outside could be hurting your health. Vitamin D deficiency can affect your brain health and overall wellness. Canadian researchers reviewed 14 studies, consisting of 31,424 participants and found that the lower the Vitamin D level, the higher the chance of depression.

Vitamin D deficiency has been linked to a lowered immune response and more frequent illness, mood issues ranging from irritability to depression, and memory issues and cognitive decline. Low vitamin D levels have also been linked to Alzheimer’s and dementia.

Physical symptoms of low vitamin D can also include pain in the muscles and bone, as well as bone density loss and hair loss.  In the past doctors believed that 400-800 IU of vitamin D was sufficient daily. But emerging science suggests higher levels of vitamin D may be needed. Based on the latest research, it seems that between 1000-4000 IU is a better recommendation for your daily vitamin D requirements; however, make sure to check with your health care professional. 

How can you make sure you’re not coming up short on this essential vitamin? Take time outdoors as often as you are able. 10-20 minutes of sunlight exposure several times a week is a good baseline, but you should aim for more if you are older, have dark skin, or if the majority of your skin is covered by clothing when you are outside (i.e., if you are wearing a coat and long pants in winter). And when your schedule or the weather makes sunshine exposure impossible, make sure that your diet includes sources rich in vitamin D such as fatty fish like salmon and egg yolks.

As we move into fall, it's an excellent time to have your vitamin D level checked by a simple blood test that you can request at your doctors. The cost is approximately $65 but ensures that you are optimizing one of the most important nutrients you need to function at your best.