We all feel fed up, miserable and sad at certain times in our lives. Most of the time, these feelings last for a few days, or maybe a week, but don’t really interfere with our day to day lives. Often times, speaking with a friend or family member will help ease these feelings. However, if you develop clinical depression, also called major depression, these feelings don’t improve and may carry on for weeks, months or even years.
Does vitamin D help with depression? According to some research, it can, but the available evidence is somewhat conflicting. It appears that just as low thyroid can cause clinical depression, low vitamin D can do so as well. Dozens of studies have shown a high prevalence of vitamin D deficiency in depressed patients, and some studies have shown high-dose vitamin D is helpful in decreasing some symptoms of depression.
Vitamin D is also essential for healthy bones, and in the UK from around late March/early April to the end of September we get most of our vitamin D from sunlight exposure (if we are lucky).
We need vitamin D to help the body absorb calcium and phosphate from our diet.
The most natural way to get Vit D is by exposing your bare skin to sunlight. You don’t need to burn your skin for that, please!
We also get some vitamin D from a small number of foods, including oily fish such as salmon, mackerel, herring and sardines, as well as egg yolks.
The amount of Vit D you can produce will depend on where you live, the color of your skin, the amount of skin you expose and the time of the day.
During the summer time try to get your sunlight early in the day for around 20 min everyday, if you can produce enough it will be stored in your cells for the winter months when the sun is not out there so often.
People with darker skin, will need to spend longer in the sun to produce the same amount of vitamin D as someone with lighter skin.
How long it takes for your skin to go red or burn varies from person to person. Cancer Research UK has a useful tool where you can find out your skin type, to see when you might be at risk of burning.
Your body can’t make vitamin D if you are sitting indoors by a sunny window because ultraviolet B (UVB) rays (the ones your body needs to make vitamin D) can’t get through the glass.
People who take supplements are advised not to take more than 100μg of vitamin D a day, as it could be harmful (100 micrograms is equal to 0.1 milligrams). This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11-17 years.
Children aged one to 10 years should not have more than 50μg a day. Babies under 12 months should not have more than 25μg a day.
Some people have medical conditions that mean they may not be able to take as much vitamin D safely. If in doubt, you should talk to your doctor. If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
The amount of vitamin D contained in supplements is sometimes expressed in international units (IU) where 40 IU is equal to one microgram (1µg) of vitamin D.
There is no risk of your body making too much vitamin D from sun exposure, but always remember to cover up or protect your skin before the time it takes you to start turning red or burn.
Vit D supplement can be vital if you live away from the tropics, make sure you get enough of this important micronutrient that protects bones, prevent depression, heart diseases and so on.
Here is one I like! It is a good brand and it doesn`t contain any artificial ingredients. If you want to get to know more about it, find the link below.
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