Vitamin D to help Beat the Winter Blues
At this time of year, the ‘winter blues’ is thought to set in for 1.9 to 9% of people. With a reduction in exposure to daylight in the northern hemisphere, many can relate to the symptoms of Seasonal Affective Disorder, aptly known as SAD. This can include a marked change in mood during the colder seasons, feelings of sadness, decreased motivation, low energy, difficulty concentrating and changes in appetite.
Factors that may put a person at increased risk of SAD include a family history of the disorder, living at northern latitudes and having a darker skin tone, and it is most common in those aged between 18 and 30 years.
Vitamin D and SAD
The body makes Vitamin D in the skin on exposure to adequate sunlight, and you may already be aware that Vitamin D contributes to normal immune function. By ensuring your levels are adequate, you can support your body’s immune response and help its ability to fight off illness and disease.
But deficiency of the ‘sunshine vitamin’ is also prevalent in depressive conditions, and Vitamin D status has been hypothesised to play a key role in the development of SAD. When people produce less Vitamin D due to reduced sunlight exposure, this may have an impact on the regulation of serotonin, an important neurotransmitter involved in the regulation of mood.
Test, don’t guess
Whilst making the most of the daylight hours we have available during the winter is clearly a good idea, it’s obviously not practical for the majority of the working population in the UK, and it makes sense that the government is keen to endorse Vitamin D supplementation to give us a boost during the dark winter months.
But how would you know if you’re taking the optimal amount for you?
In my experience as a nutritional therapist, our individual Vitamin D requirements differ quite widely. As well as the impact of the factors already mentioned, this may also be down to the genes that provide the instructions for making a protein called Vitamin D Receptor (VDR), which allows the body to respond to Vitamin D.
For adults, the British Association for Nutrition & Lifestyle Medicine recommends a minimum of 600-800 IU/d vitamin D3 daily as a maintenance dose. However, if you are deficient you may need significantly more. You also really don’t want to over-do Vitamin D as taking too much may cause a build-up of calcium which can lead to weak bones, kidneys and heart damage.
My mantra is test, don’t guess. A simple blood test (available either through your GP or privately) will reveal your current levels - potentially enhancing your understanding of any symptoms you may be experiencing, and helping you to understand whether you’re taking too much or too little for your personal needs.
Next steps
Consider a Nutri-Check panel (£150) which tests Vitamin D status alongside other key nutrients affecting mood and energy. This includes an advanced iron profile (TIBC, UIBC, Ferritin, Iron, Transferrin saturation), B12 (total and active), folate, calcium, Omega-3 & 6, plus CRP as a marker of inflammation.
It's a home test kit using a pin-prick (so no blood draw is required) and the results are back within days, making it a quick and easy way to check in with your health. Please contact me to discuss your nutrition and wellbeing concerns and to arrange yours.
And for more tips on seasonal eating, please check-out my previous post.
