The Vitamin Deficiency That is Linked to Depression in Young Women

The Vitamin Deficiency That is Linked to Depression in Young Women

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. 

4 Comments

Dawn

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?

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Karen - Hey Sigmund

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.

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Sheri Romer

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.

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Anxiety shows up to check that you’re okay, not to tell you that you’re not. It’s your brain’s way of saying, ‘Not sure - there might be some trouble here, but there might not be, but just in case you should be ready for it if it comes, which it might not – but just in case you’d better be ready to run or fight – but it might be totally fine.’ Brains can be so confusing sometimes! 

You have a brain that is strong, healthy and hardworking. It’s magnificent and it’s doing a brilliant job of doing exactly what brains are meant to do – keep you alive. 

Your brain is fabulous, but it needs you to be the boss. Here’s how. When you feel anxious, ask yourself two questions:

- ‘Do I feel like this because I’m in danger or because there’s something brave or important I need to do?’

- Then, ‘Is this a time for me to be safe (sometimes it might be) or is this a time for me to be brave?

And remember, you will always have ‘brave’ in you, and anxiety doesn’t change that a bit.♥️

#positiveparenting #mindfulparenting #parenting #childanxiety #heywarrior #heywarriorbook
The temptation to fix their big feelings can be seismic. Often this is connected to needing to ease our own discomfort at their discomfort, which is so very normal.

Big feelings in them are meant to raise (sometimes big) feelings in us. This is all a healthy part of the attachment system. It happens to mobilise us to respond to their distress, or to protect them if their distress is in response to danger.

Emotion is energy in motion. We don’t want to bury it, stop it, smother it, and we don’t need to fix it. What we need to do is make a safe passage for it to move through them. 

Think of emotion like a river. Our job is to hold the ground strong and steady at the banks so the river can move safely, without bursting the banks.

However hard that river is racing, they need to know we can be with the river (the emotion), be with them, and handle it. This might feel or look like you aren’t doing anything, but actually it’s everything.

The safety that comes from you being the strong, steady presence that can lovingly contain their big feelings will let the emotional energy move through them and bring the brain back to calm.

Eventually, when they have lots of experience of us doing this with them, they will learn to do it for themselves, but that will take time and experience. The experience happens every time you hold them steady through their feelings. 

This doesn’t mean ignoring big behaviour. For them, this can feel too much like bursting through the banks, which won’t feel safe. Sometimes you might need to recall the boundary and let them know where the edges are, while at the same time letting them see that you can handle the big of the feeling. Its about loving and leading all at once. ‘It’s okay to be angry. It’s not okay to use those words at me.’

Ultimately, big feelings are a call for support. Sometimes support looks like breathing and being with. Sometimes it looks like showing them you can hold the boundary, even when they feel like they’re about to burst through it. And if they’re using spicy words to get us to back off, it might look like respecting their need for space but staying in reaching distance, ‘Ok, I’m right here whenever you need.’♥️
We all need certain things to feel safe enough to put ourselves into the world. Kids with anxiety have magic in them, every one of them, but until they have a felt sense of safety, it will often stay hidden.

‘Safety’ isn’t about what is actually safe or not, but about what they feel. At school, they might have the safest, most loving teacher in the safest, most loving school. This doesn’t mean they will feel enough relational safety straight away that will make it easier for them to do hard things. They can still do those hard things, but those things are going to feel bigger for a while. This is where they’ll need us and their other anchor adult to be patient, gentle, and persistent.

Children aren’t meant to feel safe with and take the lead from every adult. It’s not the adult’s role that makes the difference, but their relationship with the child.

Children are no different to us. Just because an adult tells them they’ll be okay, it doesn’t mean they’ll feel it or believe it. What they need is to be given time to actually experience the person as being safe, supportive and ready to catch them.

Relationship is key. The need for safety through relationship isn’t an ‘anxiety thing’. It’s a ‘human thing’. When we feel closer to the people around us, we can rise above the mountains in our way. When we feel someone really caring about us, we’re more likely to open up to their influence
and learn from them.

But we have to be patient. Even for teachers with big hearts and who undertand the importance of attachment relationships, it can take time.

Any adult at school can play an important part in helping a child feel safe – as long as that adult is loving, warm, and willing to do the work to connect with that child. It might be the librarian, the counsellor, the office person, a teacher aide. It doesn’t matter who, as long as it is someone who can be available for that child at dropoff or when feelings get big during the day and do little check-ins along the way.

A teacher, or any important adult can make a lasting difference by asking, ‘How do I build my relationship with this child so s/he trusts me when I say, ‘I’ve got you, and I know you can do this.’♥️
There is a beautiful ‘everythingness’ in all of us. The key to living well is being able to live flexibly and more deliberately between our edges.

So often though, the ‘shoulds’ and ‘should nots’ we inhale in childhood and as we grow, lead us to abandon some of those precious, needed parts of us. ‘Don’t be angry/ selfish/ shy/ rude. She’s not a maths person.’ ‘Don’t argue.’ Ugh.

Let’s make sure our children don’t cancel parts of themselves. They are everything, but not always all at once. They can be anxious and brave. Strong and soft. Angry and calm. Big and small. Generous and self-ish. Some things they will find hard, and they can do hard things. None of these are wrong ways to be. What trips us up is rigidity, and only ever responding from one side of who we can be.

We all have extremes or parts we favour. This is what makes up the beautiful, complex, individuality of us. We don’t need to change this, but the more we can open our children to the possibility in them, the more options they will have in responding to challenges, the everyday, people, and the world. 

We can do this by validating their ‘is’ without needing them to be different for a while in the moment, and also speaking to the other parts of them when we can. 

‘Yes maths is hard, and I know you can do hard things. How can I help?’

‘I can see how anxious you feel. That’s so okay. I also know you have brave in you.’

‘I love your ‘big’ and the way you make us laugh. You light up the room.’ And then at other times: ‘It can be hard being in a room with new people can’t it. It’s okay to be quiet. I could see you taking it all in.’

‘It’s okay to want space from people. Sometimes you just want your things and yourself for yourself, hey. I feel like that sometimes too. I love the way you know when you need this.’ And then at other times, ‘You looked like you loved being with your friends today. I loved watching you share.’

The are everything, but not all at once. Our job is to help them live flexibly and more deliberately between the full range of who they are and who they can be: anxious/brave; kind/self-ish; focussed inward/outward; angry/calm. This will take time, and there is no hurry.♥️

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