Can Vitamin D Actually Make A Difference In Your Mood?

As many parts of the country gear up for cooler temperatures and a time change in the cooler months, some of us are preparing for one of the most challenging mental health times of the year. While fall and winter come with cozy clothes, pumpkin spice lattes, and a rewatch of Gilmore Girls, there’s also a looming fear of seasonal depression.

Not everyone suffers from seasonal depression (also known as Seasonal Affective Disorder or SAD), but everyone is getting less sun as we’re all cozying indoors. 

Many turn to vitamin D to help those winter blues, but as someone who lives in the Midwest and tends to see a dip in my mood when we’re in the depths of winter, I always wondered: does vitamin D actually make a difference in my mood? I asked doctors, holistic practitioners, and nutritionists to get to the bottom of it.

What health benefits does Vitamin D have?

Let’s take a look at vitamin D's health benefits. “Studies have shown that vitamin D can help fight infections and reduce inflammation, two critical elements in supporting the immune system,” says David Culpepper, MD, Clinical Director of LifeMD. Vitamin D has also been shown to fight the growth of cancer cells and lower the risk of heart disease, diabetes, osteoporosis, and Parkinson’s disease. It also helps lower inflammation, alleviates chronic pain, supports immune health, regulates mood, and reduces depression. 

But the benefits don’t stop there.  According to Dr. Jessica Cho, M.D. of Wellness at Century City, “Vitamin D is one of my top 5 anti-aging recommendations as it provides a wide variety of human age-related benefits. It is cost-effective and easy to accomplish the optimal level for health and well-being.” Vitamin D also “improves protein homeostasis and slows aging.”

Additionally, according to a recent study, pregnant people with higher vitamin D levels had a lower risk of delivering pre-term babies. Conversely, people with low levels of vitamin D at pregnancy had nearly double the risk of having a child with signs of language impairment. A high dose of vitamin D supplementation may also reduce menstrual cramps and pain associated with PMS.

In short, vitamin D impacts every part of the body and can be crucial in maintaining a healthy lifestyle and overall well-being.

How do I know if I have a vitamin D deficiency?

“Even in South Florida where there are intense rays of sunlight, almost every single one of my patients is vitamin D deficient,” Dr. Elizabeth Trattner says. “Most people in this country are vitamin D deficient, especially [in the colder months].” Studies suggest that this deficiency is becoming an epidemic across the United States, even among groups that were not previously labeled “at-risk.”

While vitamin D deficiency shows up differently for everyone, you may want to start tracking your moods, fatigue symptoms, or cold/flu symptoms to see if they are increasing, especially during the fall and winter months. If you suspect that you are vitamin D deficient, it’s a good idea to make an appointment with your primary care physician. They will be able to test your levels to check for any other underlying conditions related to your symptoms. If you can’t visit a physician directly, you can start on a low dose of vitamin D supplement and see if your condition improves. (However, you should always consult with a medical professional before starting any medications or supplements.)

How can I get adequate Vitamin D?

There are a few ways to get adequate vitamin D. If your lab results show that you are below 30 on your D3 test, you may need a special prescription to get therapeutic levels up. However, for many individuals, the skin synthesizes vitamin D via sunlight—so getting outdoors could be a simple solution.

Secondly, you can also find vitamin D in many foods, such as salmon, eggs, portobello mushrooms, and some non-dairy milks (check the label to see if it is fortified with vitamin D). Finally, you can take vitamin D supplements. Tom Miller, a Registered Dietitian & Nutritionist RDN and Editor at Fitness Volt, says, “Vitamin D is available in various forms, including supplements, liquids, and special lights that simulate sunlight. Regardless of your approach, maintaining the right levels is essential for maintaining a steady mood.” 

Does Vitamin D help with seasonal depression?

Short answer: it can. There are links to vitamin D deficiency leading to common problems such as depression, anxiety, ADD, and ADHD—just to name a few. Long answer: Studies have shown mixed reviews on whether or not vitamin D specifically helps seasonal depression, but there is overwhelming evidence that our vitamin D levels decrease in the winter months as a result of less sunlight. Because vitamin D impacts every part of our body, it’s likely that seasonal affective disorder requires a holistic approach, which means looking at our vitamin levels, making sure we are spending time outdoors and in community, and eating a diet that is full of the nutrients we need and enjoy.

What else can help Seasonal Affective Disorder?

While vitamin D can have a positive impact on your mood, especially in the winter, it’s important to implement other self-care activities during the months you most often suffer from seasonal depression. There are other supplements you can take, such as St. John’s Wort, according to Dr. Trattner (St. Johns Wort may interact with other medications so always consult with your doctor).

Other practitioners suggest integrating cardio exercise into your routine for at least 30 minutes per day, investing in a “happy light,” spending time outside on nicer days, and limiting screen time.

What’s the bottom line?

With anything, there is nuance and there is no one-size-fits-all with medical or mental health advice; however, low levels of vitamin D have been associated with depression. The decrease in vitamin D production caused by reduced sunlight during the winter months may be a factor in seasonal affective disorder. It’s also important to make sure you are getting enough vitamin D if you are working from home because vitamin D deficiencies can happen any time of the year if you aren’t properly taking care of yourself.

If your vitamin D levels are not low, supplementation isn’t likely to benefit your mood. However, they are low, increasing vitamin D is more likely to help if you suffer from depression and is beneficial to your overall health.