Updated: Jan 31
Cholecalciferol, also known as vitamin D3, is a crucial nutrient that aids in maintaining a healthy body. But many people don't get enough vitamin D3, which can lead to health problems like depression and anxiety.
Depression and anxiety are both common mental illnesses that can have a significant impact on a person's quality of life. Studies have shown that people who don't get enough vitamin D3 are more likely to have these diseases. This is probably because vitamin D3 is a key part of making neurotransmitters like serotonin and dopamine, which control mood and mental health. When there isn't enough vitamin D3, these neurotransmitters don't get made as much. This can lead to depression, anxiety, and other mental health problems.
A lack of vitamin D3 can also affect how the hippocampus works, which is an important part of the brain for learning and remembering. Studies have found that people who don't get enough vitamin D3 have a smaller hippocampus and are more likely to get depressed or anxious.
Lack of vitamin D3 can also hurt mental health by changing how the body responds to inflammation. Depression and anxiety have been linked to inflammation that lasts for a long time. Vitamin D3 is a key part of how the body controls inflammation, and not getting enough of it can lead to chronic inflammation, which can make you more likely to feel depressed or anxious.
A lack of vitamin D3 can also cause several other health problems, such as weaker bones and a higher risk of breaking them, a lower immune system, and trouble sleeping. People need to make sure they have enough vitamin D3 in their bodies because of this.
The best way to get enough vitamin D3 is to spend time in the sun. When the skin is exposed to ultraviolet B (UVB) rays from the sun, the body can make vitamin D3. But many people don't spend enough time in the sun, especially in the winter, which can make them lack vitamin D3. You can also take vitamin D3 supplements, which come in capsules, tablets, and liquids, among other forms.
It's important to keep in mind that vitamin D3 supplements should only be taken with the help of a healthcare practitioner. This is because vitamin D3 is a fat-soluble vitamin, which can be stored in the body and can build up to toxic levels if taken in excessive amounts. Also, if you're suffering from depression or anxiety, you should consult a healthcare professional before taking any supplements, as some of them may have interactions with the medications you're taking.
In the end, not getting enough vitamin D3 can cause depression and anxiety, which can have a big effect on a person's quality of life. It is important to keep enough vitamin D3 in your body. You can do this by spending time in the sun or by taking vitamin D3 supplements under the supervision of a medical professional. You can improve your mental health and overall health by making sure you get enough vitamin D3.
Sources of Vitamin D3
Fatty fish like salmon, tuna, and mackerel are one of the best places to get vitamin D3. Omega-3 fatty acids are important for good health and well-being in general, and these fish are full of them. They are also a good source of vitamin D3. A 3-ounce serving of salmon has more than 600 international units (IU) of vitamin D3.
Another great source of vitamin D3 is the yolk of an egg. About 41 IU of vitamin D3 can be found in one large egg yolk. Eating eggs often can help you get more vitamin D3 and improve your health and well-being.
Mushrooms are also a great way to get vitamin D3. It has been found that some mushrooms, like shiitake, maitake, and portobello, have a lot of vitamin D3. About 400 IU of vitamin D3 are in one cup of sliced mushrooms.
Vitamin D3 can also be found in foods that have been added to them. Some brands add vitamin D3 to their products to make them more nutritious. It's important to read the label and make sure the product has vitamin D3 added to it.
Lastly, it's important to remember that getting some sun is also a great way to get more vitamin D3. When the skin is exposed to ultraviolet B (UVB) rays from the sun, the body is able to make vitamin D3. But it's also important not to overdo it and get a sunburn, which can make skin cancer more likely.
In conclusion, a great way to make sure your body gets enough of this important nutrient is to eat foods that are high in vitamin D3. Vitamin D3 can be found in fatty fish, egg yolks, mushrooms, and foods that have been added to them. You can boost your health and happiness just by eating these foods and spending time in the sun.
Grinto Davy Chirakekkaren
Founder ESCASO® GDDiET®
Health & Wellness Coach
Applying Functional Medicine in Clinical Practice
Vitamin D and Depression: Where is all the Sunshine?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
Is Vitamin D Status Associated with Depression, Anxiety and Sleep Quality in Pregnancy: A Systematic Review. https://pubmed.ncbi.nlm.nih.gov/33072644/
Vitamin D Decreases Beck Depression Inventory Score in Patients with Mild to Moderate Ulcerative Colitis: A Double-Blind Randomized Placebo-Controlled Trial. https://pubmed.ncbi.nlm.nih.gov/29958055/