Can Low Vitamin D Cause Anxiety & Depression? What the Evidence Says

The Role of Vitamin D in Mood

When many people think of vitamin D, the first thing that comes to mind is that they can get it from the sun, or vitamin d good for bones and teeth healthy and strong. But now studies and findings are showing that vitamin D can be linked to mood and other mental health issues^[1].

Have you ever heard of the “happy hormones?” These are serotonin and dopamine, which both play important roles in mood regulation, as well as sleep, motivation, and other key areas^[2]. When vitamin D levels are low, this may reduce the amount of happy hormones produced.

If you start noticing symptoms of anxiety and depression, or other mood issues, getting screened can help determine if lack of vitamin D is the cause. Once ascertained, you’ll receive a treatment plan to elevate your vitamin D levels.

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Did You Know?

• Globally, an estimated 1 billion people are affected by insufficient vitamin D levels, and up to 50% of the population has vitamin D insufficiency^[3].
• A 2023 study found that university students with vitamin D deficiency were 4.96 times more likely to develop depression and 3.87 times more likely to develop anxiety compared to those with sufficient levels^[4].
• Despite abundant sunshine, some studies have found the prevalence of vitamin D deficiency in India to be as high as 70% to 100% in the general population, due to factors like lifestyle, diet, and cultural practices^[5].

Can Vitamin D Deficiency Cause Anxiety?

Can Vitamin D Deficiency Cause Anxiety

The connection between vitamin D and anxiety is well-established. Compared to years ago, professoinals are more aware and are acknowledging the role that nutrition plays in mental health issues, such as anxiety and depression amongst others.

According to a journal in the National Alliance on Mental Health, 19.1% of the adult population in America has anxiety disorder^[6]. With this number set to rise, people are on the lookout for what is causing it and in search of applicable solutions.

So, with that, we get to the question that many want an answer to: “Can lack of vitamin D cause anxiety?” The answer is yes, it can. Research studies support claims that low levels of vitamin D can be linked to symptoms of anxiety^[7].

However, it's important to note that vitamin D deficiency is not the only cause of anxiety. It is also influenced by a variety of other factors, such as genetics, life stress, drug and alcohol use, trauma, and differences in brain chemistry. Talking to a healthcare professional is essential to help ascertain the root causes is advisable.

If vitamin D is identified as a cause of anxiety, it’s essential to find ways to elevate your vitamin D status^[8]. So, what is the best vitamin D for anxiety? There are five types of vitamin D, but the most common are vitamin D2 and D3.

Vitamin D3 (cholecalciferol) is the most bioavailable and thus the most effective for anxiety. You can get vitamin D3 from sunlight, food, and Vitamin D supplements.

In this video, our valued client shares his experience with WOWMD Vitasun Vitamin K2 + D3 and how it boosted his energy and mood in just a few weeks.

Symptoms of Anxiety Caused by a Vitamin D Deficiency

Vitamin D deficiency in adults isn’t detectable unless a test is carried out. However, some symptoms might be a sign of its low levels. They are:

• Changes in mood
• Muscle aches, pains and weakness
• Bone pain
• Fatigue
• Changes in weight
• Poor sleep pattern
• Hair loss
• Pale skin
• Higher sensitivity to pain
• Lack of appetite
• Low immunity

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Testing for Vitamin D Deficiency

Most people aren’t routinely tested for vitamin D deficiency, as many are asymptomatic. Testing might be considered for individuals in high-risk groups or with particular medical conditions^[9]. Your doctor will measure vitamin D levels through a blood test.

The test can also be done using at-home test kits. The kit allows you to collect a blood sample to mail to a laboratory for testing. A 25 (OH) D level of less than 20ng/ml indicates a vitamin D deficiency, while between 21-29 ng/ml is still considered insufficient^[10].

Optimal levels of 25 (OH) D are considered to be at least 30ng/mL. Once you get the result, you embark on a journey to boost your vitamin D to a sufficient level for your body.

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Increasing Vitamin D Levels

When vitamin D is found to be low after testing, the next step would be to find ways to increase and boost it^[11]. Below are some of the ways you can do it:

• Spend time soaking in some sun rays, particulary during the middle of the day when the UV index is higher. At this time, 10-15 minutes should be enough. If you have to spend more time outside in the sun for other reasons, it is highly recommended you use sunscreen.
• Consume vitamin D-rich foods, such as fatty fish and seafood (e.g. salmon, sardines, tuna), mushrooms, and egg yolks. You can also go for foods fortified with vitamin D, such as orange juice, milk, and certain cereals
• Take vitamin D supplements. Vitamin D3 is the best form since it’s the most bioavailable. Always talk to your doctor before taking any supplement, so you can figure out the best product and dosage for your unique needs.

While increasing vitamin D is often beneficial, it’s also important to not overdo it. If taken in extremely high doses, vitamin D can be harmful and cause some side effects, such as excessive thirst, vomiting, confusion, and frequent urination.

In addition, too much vitamin D may even increase anxiety in some cases, although studies are still ongoing to determine if excess doses of vitamin D can cause anxiety.

This is why it’s essential to talk with your doctor before taking any supplement and to make sure you use high-quality, thoroughly tested products in their recommended doses.

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Quick checklist if you suspect D deficiency:

• Experiencing fatigue, low mood, muscle aches, or poor sleep
• Have limited sun exposure or darker skin tone
• Take certain meds (anticonvulsants, steroids) or have malabsorption
• Get a 25(OH)D test before starting high-dose supplementation
• Recheck levels after 8–12 weeks if supplementing therapeutically