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Ask an expert: can vitamin D help with SAD?

chandni

Reviewed byChandni Vadgama

Selection of vitamin d capsules
The ‘sunshine vitamin’ that we all know and love, so why aren’t we getting enough of it?

Summary

1When should I take vitamin D?

“Between October and early March, which is when it's the winter period and you're probably not getting as much sunlight…”

2Can vitamin D support low mood?

“The evidence is still pending but interestingly, some early studies show a connection between low levels of…”

3Is there a link between vitamin D and SAD?

“So, SAD occurs during the autumn and winter, and there is that link between not getting enough sunlight…”

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With around one in six UK adults1 lacking in vitamin D, we decided to try and get to the bottom of why this is and myths around the ‘sunshine vitamin’. We did this with the help of nutritionist, Chandni Vadgama, who shed some light on commonly asked questions like ‘will vitamin D help with SAD?’ and ‘can you take too much vitamin D?’. Let’s take a look together…

When should I take vitamin D?

“Between the winter period of October and early March, you're probably not getting as much sunlight as the summer months,” says Chandni.

What are the recommended daily amounts of vitamin D?

“Children from the age of one up to being an adult are recommended to take a minimum of 10 micrograms a day. This does vary based on factors like how often you go outside in the sunlight, how dark your skin is and if you cover up your skin when outside,” explains Chandni.

Can vitamin D support low mood?

“The evidence is still pending but interestingly, some early studies2,3 show a connection between low levels of vitamin D and certain low mood disorders.4 Some vitamin D receptors have actually been found in several areas of the brain which have been associated with mood regulation. Plus, we’ve seen links in some individuals that have low mood also have low vitamin D.5 But whether low mood can be supported by vitamin D for normal healthy people, the jury is still out, and further research is needed.”

Is there a link between vitamin D and seasonal affective disorder?

“So, SAD occurs during the autumn and winter when we’re generally not getting enough sunlight, which is the main source of vitamin D. So, those who do have low levels of vitamins of D usually aren’t getting enough sun or have a low dietary intake,” says Chandni.

What tips do you have for helping SAD symptoms?

Person standing in puddle during winter run
It’s important to speak to your GP if you think you’re experiencing SAD symptoms6 and struggling to cope. They’ll will be able to ensure you get an accurate diagnosis by assessing your mood, lifestyle and asking the right questions.

“Try using an artificial light to mimic sunlight, as this can help support you in the morning. Plus, try to get plenty of exercise and eat a healthy, balanced diet,” suggests Chandni.

Can vitamin D help with anxiety?

“There are contradicting studies on this, some say it may help reduce the severity of anxiety symptoms, but generally other studies have shown it has no impact. Overall, it's a little bit inconsistent which is mainly because there are differences in these studies like the demographics, the study design itself, other environmental factors such as dietary habits and seasonal variation. For now, the answer is unlikely, as more research is needed to confirm if vitamin D can help with anxiety.”

“After all, there's no one-fits-all when it comes to anxiety,” says Chandni.

Should you take vitamin D in the summer?

“Most people usually get enough vitamin D in the summer, but there can be instances where you might need a little bit extra. This can depend on how often you go outside and how much of your skin is covered up during the summer months.”

“If you're covering up most of your skin, you're not going to get that vitamin D conversion as much as you would if you're not covering up your skin. If you're pregnant, for example, as well, you might be recommended to take that 10 micrograms a day as well throughout the summer but it’s always best to check with your GP to see if you do need any extra,” says Chandni.

Can sunscreen block the absorption of vitamin D?

“There's actually little evidence to suggest that it does, because even though sunscreen can block some of the UV rays from the sun, it doesn't block everything. There’s still conversion of sunlight to vitamin D. Plus, not using sunscreen can put you at risk of skin cancer as your skin isn’t protected,” says Chandni.

Can you take too much vitamin D?

“Yeah, absolutely. There’s an upper safe limit of vitamin D, which for adults is no more than about 100 micrograms a day. This is because if you take too much vitamin D over a long period of time, it can cause too much calcium to build up in the body known as hypercalcemia.7 This can actually weaken the bones and also damage the kidneys and the arteries, so it's best not to go above that,” says Chandni.

Can you get too much vitamin D if you take it during summer?

“Not particularly. So sometimes the amount you actually get from the sun will be enough to help prevent vitamin D deficiency. That's also in line with if you're taking a small amount of vitamin D, too.”

“As with most things, it can vary from person to person. If you have darker skin for example, you’re unlikely to need be taking vitamin D throughout summer as you can overdo it. You might need to take it throughout summer if you’ve been told otherwise from a medical professional,” says Chandni.

Can you take vitamin D along with all the supplements?

“Of course. There’s actually some benefits of taking vitamin D along with a few supplements, that when paired together may have additional benefits.”

“As an example, vitamin D and calcium are often paired together in supplements as the vitamin D can help the body absorb calcium a little bit better. Then you’ve got magnesium, which helps activate vitamin D,” says Chandni.

What are the best food sources of vitamin D?

Natural sources of vitamin D and Calcium. Healthy food background.
“I recommend:
  • oily fish like trout, mackerel, sardines and cod
  • red meat like liver but not if you’re pregnant due to the high vitamin A content
  • egg yolks
  • look for fortified foods like margarine spreads and cereals
  • and mushrooms
If you’re vegetarian then it’s worth considering supplements,” says Chandni.

Is it true that it takes three months for vitamin D to start working?

“It might take a couple of weeks or so because vitamin D is fat soluble, it’s stored in the body, so if you start to take it regularly from about October, then by the time December comes you should have enough of vitamin D in your system.”

“Then you continue topping it up regularly in order to go through the winter periods here in the UK, where you're likely to get no sunlight at all,” says Chandni.

Do babies need vitamin D supplements?

“Yes, they do just slightly less. So between 8.5 to 10 micrograms per day and this doesn't make a difference if the mother is breastfeeding or if they're also taking a vitamin D supplement themself, the baby will still need the vitamin D supplement.”

“Babies who are having more than 500ml of infant formula a day shouldn’t take a vitamin D supplement as the formula is already fortified with vitamin D and other nutrients,” says Chandni.

The final say

“It's generally really important, especially if you're feeling the symptoms of a low mood, that you speak to your GP to help you identify causes,” says Chandni.

For more tips on getting through the winter months, have a look at how the Scandis find joy in the darkness with real-life stories of SAD and super-short days.

Disclaimer

This article is for advice only and does not constitute as medical advice. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
 

Sources

  1. Department of Health and Social Care. New review launched into vitamin D intake to help tackle health disparities [Internet]. GOV.UK. 2022. Available from: https://www.gov.uk/government/news/new-review-launched-into-vitamin-d-intake-to-help-tackle-health-disparities
  2. Kaviani M, Nikooyeh B, Zand H, Yaghmaei P, Neyestani TR. Effects of vitamin D supplementation on depression and some involved neurotransmitters. Journal of Affective Disorders. 2020 May;269:28–35.‌
  3. Casseb GAS, Kaster MP, Rodrigues ALS. Potential Role of Vitamin D for the Management of Depression and Anxiety. CNS Drugs. 2019 May 15;33(7):619–37. 
  4. Akpınar Ş, Karadağ MG. Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Current Nutrition Reports [Internet]. 2022 Sep 13;11(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/
  5. khan B, Shafiq H, Abbas S, Jabeen S, Khan SA, Afsar T, et al. Vitamin D status and its correlation to depression. Annals of General Psychiatry. 2022 Aug 18;21(1). 
  6. NHS. Overview - Seasonal affective disorder (SAD) [Internet]. nhs.uk. NHS; 2021. Available from: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/ 
  7. Tebben PJ, Singh RJ, Kumar R. Vitamin D-Mediated Hypercalcemia: Mechanisms, Diagnosis, and Treatment. Endocrine Reviews [Internet]. 2016 Oct [cited 2019 Dec 5];37(5):521–47. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5045493/
 

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