Depression is a confusing, debilitating illness. Increasingly, researchers are looking at the way certain lifestyle factors may contribute to its symptoms. According to research, 1 in 5 women and 1 in 8 men will experience depression. Only about a third will access treatment. Increasingly, researchers are looking at the way certain lifestyle factors may contribute to, and ease, its symptoms.
A new study, published in the journal Psychiatry Research, has found that people with low levels of vitamin D are more likely to have depression. The connection between vitamin D deficiency and depression is particularly significant for young women.
The effect of the vitamin D deficiency on depression still stood, even when other potential contributing factors were taken into account, such as time of year, race/ethnicity, diet, BMI, exercise, and time spent outside.
The body loves Vitamin D for all sorts of reasons, and the mind also needs its share. As well as being important for mental health, adequate levels of vitamin D are also needed to maintain bone health, muscle function and immune function. Low levels of vitamin D have been associated with some types of cancer and cardiovascular disease.
Let’s talk about the research.
The study involved 185 college students. All were women aged between 18-25 and they took part in the study at different times during the year.
Interestingly, although many of the women had low levels of vitamin D, the rates of vitamin D deficiency were particularly high for women of colour, with tests showing that 61% had insufficient vitamin D for good health. This was compared to 35% of other women. More than a third of the people who participated in the study reported clinically significant depression symptoms each week for the duration of the study.
‘It may surprise people that so many apparently healthy young women are experiencing these health risks’ – David Kerr, lead author, associate professor in the School of Psychological Science, Oregon State University.
So vitamin D … How do I get it?
People make their own vitamin D when their skin is exposed to sunlight. Vitamin D is also found in some foods, including milk that has been fortified with it, and it is also available through a supplement.
Because exposure to sunlight tends to fluctuate with the different seasons, vitamin D levels can change depending on the time of year. In the study, levels dropped during Autumn and were lowest during winter. Vitamin D levels tended to rise again during spring.
The link between vitamin D and depression is something that needs further study. The researchers encourage those who might be at risk of having a vitamin D deficiency to speak with their doctor about the potential benefits of taking a supplement. They also caution that Vitamin D supplements, though inexpensive, readily available and good for general health, should not be used as a replacement for treatments that are known to be effective against depression.
And finally …
Increasing vitamin D is just one way that can help manage the symptoms, but the researchers warn that taking vitamin D supplements isn’t a cure. Depression is best managed with a multi-faceted approach that includes things like exercise, meditation, diet, sleep, and social connection. If medication is being taken, it is vital that there are no changes made to this consulting closely with a doctor.
![It’s the simple things that are everything. We know play, conversation, micro-connections, predictability, and having a responsive reliable relationship with at least one loving adult, can make the most profound difference in buffering and absorbing the sharp edges of the world. Not all children will get this at home. Many are receiving it from childcare or school. It all matters - so much.
But simple isn’t always easy.
Even for children from safe, loving, homes with engaged, loving parent/s there is so much now that can swallow our kids whole if we let it - the unsafe corners of the internet; screen time that intrudes on play, connection, stillness, sleep, and joy; social media that force feeds unsafe ideas of ‘normal’, and algorithms that hijack the way they see the world.
They don’t need us to be perfect. They just need us to be enough. Enough to balance what they’re getting fed when they aren’t with us. Enough talking to them, playing with them, laughing with them, noticing them, enjoying them, loving and leading them. Not all the time. Just enough of the time.
But first, we might have to actively protect the time when screens, social media, and the internet are out of their reach. Sometimes we’ll need to do this even when they fight hard against it.
We don’t need them to agree with us. We just need to hear their anger or upset when we change what they’ve become used to. ‘I know you don’t want this and I know you’re angry at me for reducing your screen time. And it’s happening. You can be annoyed, and we’re still [putting phones and iPads in the basket from 5pm] (or whatever your new rules are).’♥️](https://www.heysigmund.com/wp-content/plugins/instagram-feed-pro/img/placeholder.png)
Is this not cause and effect? In recent years the cosmetic industry has been pressing women to wear suncream 365 to prevent ‘light damage’ (sold to us ladies as: cancer and wrinkles). Tey have created and pushed products such as everyday moisturiser etc with SPF. They have been encouraging its wear even in winter when light is low! Coincidence?
This is a great question. According to the research, sunscreen doesn’t tend to make a difference. This is mainly because people don’t use sunscreen every day all over their body. So, although many people might use sunscreen daily on their face, they might not use it on their hands, for example. If you live somewhere with hard winters where people have to rug up to keep warm, it’s more likely that clothes rather than sunscreen will be getting in the way, which may contribute to higher rates of depression or seasonal affective disorder in winter. This is where supplements might come in handy if someone is struggling with the symptoms of depression in winter. This would be something to chat to a doctor about.
I was happy to read this as I have had various degrees of depression for many years. I don’t remember why I started talking vitamin D3. One day my husband remarked that I seemed happier. My Dr also asked why and I didn’t really didn’t know. Eventually I put everything together & discovered that it had to be the vitamin D3 as nothing else had been changed. After several years my Dr said “well if it works keep taking it” I am no longer taking most of the depression & anxiety meds that I no longer need.
For me the sunscreen is not an issue as I have never been good at remembering to use it & I live in TX and have lived in several different places that had very short seasons of sunshine.
I am totally convinced that my health has been greatly affected by my experience with vitamin D3.
Sheri thank you for sharing this. What are describing makes so much sense. I’m so pleased to hear that you’re doing better.