Healthy Foods and Vitamins

Vitamin D and Depression

Maintaining bone health and enhancing their strength, promoting cell growth, and strengthening the immune system are among the most prominent known functions of vitamin D.

However, vitamin D has recently been linked to depression, as studies have found that people who suffer from depression do not have large amounts of vitamin D in their bodies.

Their bodies, but these studies are still under research and modification, because there are other studies that deny the link between low levels of vitamin D in the body and depression, as a study was conducted on more than 18,000 people suffering from depression, and the results of this study indicated that taking 2000 international units daily of vitamin D for 5 years did not cause significant differences in depression scores compared to taking a placebo, and at the same time some small, reliable studies demonstrated that different groups of people noticed an improvement in symptoms of depression after they started taking vitamin D supplements, and in general,

Vitamin D and depression

it indicated A number of studies have shown that low levels of vitamin D during pregnancy are linked to postpartum depression.

Researchers have also found possible links between depression and low levels of vitamin D in people with gout, chronic spinal cord injuries, stroke, and multiple sclerosis.

Symptoms of vitamin D deficiency

We mention below a group of symptoms that may appear in people who suffer from a deficiency in vitamin D levels in the body:

  • Fatigue.
  • Feeling pain in the bones and muscles.
  • Bone fractures result from exposure to light blows, due to lack of bone density and thinning.
  • Forgetting.
  • Loss of interest in activities that were previously enjoyable to the person.
  • Suffering from anxiety.
  • Anorexia.
  • Excessive weight loss or gain.
  • Having problems sleeping.
  • Change in mood, accompanied by feelings of despair and sadness.

Recommended dose of vitamin D

In healthy people, the amount of vitamin D required daily for healthy people varies according to the age and health condition of the individual, as follows:

  • Children younger than 12 months need 400 IU daily of vitamin D.
  • Children and people from one year to 70 years old need approximately 600 international units of vitamin D daily.
  • People over the age of 70 need approximately 800 IU of vitamin D per day.
  • Pregnant women between the ages of 14 and 50 need approximately 600 IU of vitamin D per day.

What are the Sources of vitamin D?

Sunlight is the main source of vitamin D, and it is preferable to be exposed to the sun for approximately 20 to 15 minutes for three days a week, preferably in the early morning hours, or at the end of the day.

Food supplements are also a good source of vitamin D, and in addition to that It is found in small quantities in some types of foods, so food is not a good source of vitamin D. Examples of the types of foods that contain vitamin D include :

  • salmon.
  • And tuna fish.
  • orange juice.
  • Eggs, specifically the yolk.

Related :

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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