Does supplementation improve mood?
Several randomized and controlled clinical trials have shown that vitamin D supplementation may improve mental health, mood, and depression symptoms in individuals with a deficiency.
In 54 adolescents with depression, 3 months of vitamin D supplementation (2 000 - 4 000 IU per day) led to an increase in serum vitamin D levels from 16 ng/ml (40 nmol/l) to 36 ng/ml (90 nmol/l) on average and significantly improved their symptoms (18).
Vitamin D supplementation appears effective in older adults as well. One study in 78 elderly patients with moderate to severe depression reported that 50 000 IU of vitamin D3 weekly for 8 weeks led to a significant reduction in complaints compared to a placebo (19).
In the 8th week, the mean vitamin D levels of the intervention group were over 43 ng/ml.
Furthermore, a study of 50 women with type 2 diabetes, vitamin D deficiency and depression reported that 50 000 IU of vitamin D per week improved symptoms of both depression and anxiety disorder (20).
Another study in 46 patients with significant depression and concurrent Vitamin D deficiency revealed that a single bolus dose of 300 000 IU as an injection significantly improved mental health, mood, depressive symptoms, and quality of life 12 weeks after the dose (21).
A similar dosage was also influential in improving mental health, mood, and scores of depression in 90 patients with ulcerative colitis (22).
The largest randomized trial so far included 441 obese individuals, Those with vitamin D levels under 16 ng/ml had much higher scores on tests for depression than the rest (23).
Compared to a placebo, 1 year of supplementation with up to 40 000 IU of vitamin D per week led to a significant reduction in the scores of depression, improved mental health, and an increase in vitamin D levels above 40 ng/ml in the majority of obese patients.
Keep in mind that a supplement is not a substitute for medical treatment. You should always consult a doctor and avoid discontinuing your medication therapy without medical approval.
In addition, you may also consider other treatments, including cognitive behavioral therapy, talk therapy, and physical therapy.
How much Vitamin D per day should you take to improve your mood?
According to most evidence, achieving serum vitamin D levels above 30 ng/ml appears to be most beneficial for mental health, mood, and depressive symptoms.
Most studies have used larger bolus dosages, such as once per week or once per month, as it eventually leads to higher serum vitamin D levels. That's because vitamin D is a fat-soluble vitamin that your body can store.
On the other hand, studies report that daily dosage leads to a faster increase in serum vitamin D levels compared to bolus (24).
If you are deficient, the Endocrine Society recommends 1 500 to 2 000 IU doses to achieve and maintain serum levels above 30 ng/ml (25).
Furthermore, there is an adverse association between body mass index and response to vitamin D supplementation (26).
Overweight and obese individuals accumulate more vitamin D in their fatty tissue, reducing supplementation's effect on their serum levels.
Therefore, overweight and obese individuals may need a vitamin D supplement with at least 4 000 IU to achieve optimal vitamin D status.
For example, in one study on 68 depressed and overweight (BMI=27.3 ± 2.3) patients with type 2 diabetes, it took 12 weeks of daily supplementation with 4 000 IU vitamin D to raise serum levels from 15.5 ± 8.8 to 32.2 ± 8.9 ng/ml (27).
Patients also experienced a significant improvement in their mental health, mood, and anxiety disorder symptoms.
Best vitamin D supplement for depression and mental health?
Currently, two primary forms of vitamin D are available as a supplement - vitamin D3 and vitamin D2.
Vitamin D2 sources include plants such as mushrooms, while you can find vitamin D3 in animals and animal food sources such as fish, eggs, and algae.
According to a meta-analysis of 7 studies, vitamin D3 has better bioavailability than vitamin D2, leading to a more reliable increase in serum concentrations (28).
D2 appears to be a less stable form of the vitamin, so researchers suggest that it may have reduced shelf-life as a supplement (29).
Therefore, most experts recommend supplementing with vitamin D3 to increase serum levels more reliably.
It's important to supplement with adequate doses of vitamin D and choose a reliable supplement.
Vtamin D3 + K2 by Nutririse, has unmatched potency with 5 000 IU of vitamin D per serving. The dose should be sufficient to increase serum vitamin D level above 30 ng/ml in several weeks, depending on the individual.
Keep in mind that experts consider 10 000 IU per day as the maximum safe upper limit for supplementation to avoid vitamin D toxicity.. D3 + K2 by Nutririse also contains 100 mcg of vitamin K2, 210 mg of calcium, and 5 mg of black pepper extract (Bioperine).
Adding K2 reduces the risks of hypercalcemia since it pulls the calcium into the bones, where it belongs. According to studies, combining vitamin D3 and K2 may have a synergistic benefit for bone health and bone mass density (30).
Vitamin D and depression are interlinked in many ways we do not yet fully understand. Still, fortunately, you can improve low levels quickly by getting more exposure to sunlight and taking a quality vitamin d supplement.
Note: This article is for informational purposes only, and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.
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