Vitamin D is a fat-soluble vitamin that helps with blood sugar regulation, the building, and maintenance of bone, immune system function insulin secretion and metabolism. There is an inverse relationship between vitamin D and depression [1]. When vitamin D levels are low, there is a higher risk of depression. When vitamin D levels are high, there is a lower risk of depression.
Natural sunlight is the best source to make vitamin D. Daily sunlight exposure can help regulate your sleep cycle. Adequate sleep has been shown to help with mood. Since vitamin D is fat-soluble, low-fat diets, inadequate vitamin D in the meals you eat and limited exposure to sunlight can create a vitamin D deficiency.
Here are some common foods that are good sources of vitamin D.
- Salmon
- Sardines
- Mackerel
- Tuna
- Egg yolks
Other are fortified with vitamin D such as:
- Milk
- Orange juice
- Soy milk
- Almond milk
The recommended daily allowance is 400 IU of vitamin D3. Vitamin D3 is the active form. Vitamin D2 is most common in multivitamin and is cheaper, but may not be absorbed as well. If you are vitamin D deficient, you may need a higher dose than the recommended daily allowance to bring your vitamin D level within the normal range.
Check with your primary physician or another healthcare practitioner to test your vitamin D3 before you start taking a high dose of vitamin D3.
Since vitamin D is fat-soluble, it can be stored in the body, unlike water-soluble vitamins. If you are taking a higher dose of vitamin D, it is recommended to check your vitamin D levels every 3-6 months to adjust your dosage to find your daily maintenance dosage to remain in a healthy range.
- Kaviani, M., et al., Effects of vitamin D supplementation on depression and some involved neurotransmitters. J Affect Disord, 2020. 269: p. 28-35.