Vitamin D is most often associated with bone and teeth health. It helps your body to absorb calcium and maintain phosphorus levels. Calcium helps to maintain healthy bones and teeth and is essential to prevent diseases, like osteoporosis. The nerves, muscles and your immune system also require sufficient vitamin D to function properly. Rickets in children is a disease which results in malformed bones. Children who do not get enough vitamin D in their diet may have bowed legs and other bone deformities. Adults whose diets are vitamin D deficient may develop osteomalacia. The symptoms of osteomalacia are soft bones and weak muscles. The physical affects of vitamin D deficiency are documented and generally well understood; however, some types of depression may result from low levels of vitamin D in the body.
Sources of Vitamin D
Most people will get enough vitamin D in their diets if they eat a healthy diet that includes eggs, whole grains, fish including cod liver oil, and vitamin fortified milk, yogurt and cheeses. Exposure to sunlight causes the skin to produce vitamin D. As little as 10 minutes of daily exposure to sunlight may be enough to stimulate your skin to produce enough vitamin D to avoid a deficiency. Fortified foods or a dietary supplement may be necessary to avoid vitamin D deficiency because most people will use protective sun blocks or avoid direct, unprotected exposure to ultraviolet rays due to cancer risks and premature aging of the skin.
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a depressive condition that has been linked to vitamin D deficiency and presents many of the same symptoms as depression. SAD occurs more frequently in northern latitudes, especially in the winter when there is less sunlight. SAD may result in an increased appetite that leads to overeating and weight gain, sleepiness during the day, decreased energy levels and loss of concentration, especially in the late afternoon. People suffering from SAD may lose interest in work and hobbies, move about slowly and withdraw from their friends and family. Irritability and sadness are common symptoms. SAD symptoms result from an increased level of melatonin, a hormone that is produced in the brain during the night. Melatonin helps to regulate body temperature, sleep patterns and affects the release of other hormones in the brain. Too much melatonin and low levels of vitamin D result in SAD. Vitamin D supplements has helped to improve the mood and decrease the symptoms of some people suffering from SAD. Light therapy, or exposure to ultraviolet light, to stimulate the production of vitamin D in the skin often helps to alleviate some of the symptoms of SAD.
The Link Between Vitamin D and Depression
Researchers MinhTu T. Hoang, BS, Laura F. DeFina, MD, Benjamin L. Willis, MD, MPH, David S. Leonard, PhD, Myron F. Weiner, MD, E. Sherwood Brown, MD, PhD, published the results of their study establishing a link between vitamin D levels and depression in November 2011. The researches found a correlation of incidents of depression and low levels of vitamin D in the body. People with a history of depression seemed to be at greater risk for vitamin D deficiency related depressive symptoms than those with no prior history of depression. Vitamin D levels are influenced by exposure to ultraviolet light, supplementation and diet. Low levels of vitamin D seen in 12,594 depressed patients seen from from November 27, 2006 to October 4, 2010 led researchers to conclude that insufficient levels of vitamin D contributed to depression. This particular study did not measure the effectiveness of vitamin D supplements to improve depression symptoms. Other researchers have found that high doses of vitamin D supplements can help improve depressive symptoms because it has an effect on the brain's production of hormones and neurotransmitters. Other factors that may contribute to depression include overall poor diet, obesity, sedentary lifestyle and lack of regular exercise.
Conclusion
Low levels of vitamin D appear to be associated with depression. Researchers have found that those suffering from depression generally have a vitamin D deficiency. Vitamin D supplements have helped improve some of the symptoms of depression. Light therapy has also helped improve the depressive symptoms of those suffering from seasonal affective disorder, a form of mild depression. Those with a history of depression are more likely to suffer vitamin D deficiency and may benefit the most from supplements.
Reference:
Mayo Clinic Proceedings, Volume 86, Issue 11, Pages 1050-1055, November 2011
http://www.mayoclinicproceedings.org/article/S0025-6196(11)65193-8/fulltext
Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer, specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching. To find out more about the Beachbody coaching business or some of Beachbody's most popular fitness programs, such as P90X or Insanity, you can visit her blog and/or website at http://www.trainwithmeonlinetoday.com
Article Source: http://EzineArticles.com/?expert=Robin_Reichert
Sources of Vitamin D
Most people will get enough vitamin D in their diets if they eat a healthy diet that includes eggs, whole grains, fish including cod liver oil, and vitamin fortified milk, yogurt and cheeses. Exposure to sunlight causes the skin to produce vitamin D. As little as 10 minutes of daily exposure to sunlight may be enough to stimulate your skin to produce enough vitamin D to avoid a deficiency. Fortified foods or a dietary supplement may be necessary to avoid vitamin D deficiency because most people will use protective sun blocks or avoid direct, unprotected exposure to ultraviolet rays due to cancer risks and premature aging of the skin.
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a depressive condition that has been linked to vitamin D deficiency and presents many of the same symptoms as depression. SAD occurs more frequently in northern latitudes, especially in the winter when there is less sunlight. SAD may result in an increased appetite that leads to overeating and weight gain, sleepiness during the day, decreased energy levels and loss of concentration, especially in the late afternoon. People suffering from SAD may lose interest in work and hobbies, move about slowly and withdraw from their friends and family. Irritability and sadness are common symptoms. SAD symptoms result from an increased level of melatonin, a hormone that is produced in the brain during the night. Melatonin helps to regulate body temperature, sleep patterns and affects the release of other hormones in the brain. Too much melatonin and low levels of vitamin D result in SAD. Vitamin D supplements has helped to improve the mood and decrease the symptoms of some people suffering from SAD. Light therapy, or exposure to ultraviolet light, to stimulate the production of vitamin D in the skin often helps to alleviate some of the symptoms of SAD.
The Link Between Vitamin D and Depression
Researchers MinhTu T. Hoang, BS, Laura F. DeFina, MD, Benjamin L. Willis, MD, MPH, David S. Leonard, PhD, Myron F. Weiner, MD, E. Sherwood Brown, MD, PhD, published the results of their study establishing a link between vitamin D levels and depression in November 2011. The researches found a correlation of incidents of depression and low levels of vitamin D in the body. People with a history of depression seemed to be at greater risk for vitamin D deficiency related depressive symptoms than those with no prior history of depression. Vitamin D levels are influenced by exposure to ultraviolet light, supplementation and diet. Low levels of vitamin D seen in 12,594 depressed patients seen from from November 27, 2006 to October 4, 2010 led researchers to conclude that insufficient levels of vitamin D contributed to depression. This particular study did not measure the effectiveness of vitamin D supplements to improve depression symptoms. Other researchers have found that high doses of vitamin D supplements can help improve depressive symptoms because it has an effect on the brain's production of hormones and neurotransmitters. Other factors that may contribute to depression include overall poor diet, obesity, sedentary lifestyle and lack of regular exercise.
Conclusion
Low levels of vitamin D appear to be associated with depression. Researchers have found that those suffering from depression generally have a vitamin D deficiency. Vitamin D supplements have helped improve some of the symptoms of depression. Light therapy has also helped improve the depressive symptoms of those suffering from seasonal affective disorder, a form of mild depression. Those with a history of depression are more likely to suffer vitamin D deficiency and may benefit the most from supplements.
Reference:
Mayo Clinic Proceedings, Volume 86, Issue 11, Pages 1050-1055, November 2011
http://www.mayoclinicproceedings.org/article/S0025-6196(11)65193-8/fulltext
Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer, specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching. To find out more about the Beachbody coaching business or some of Beachbody's most popular fitness programs, such as P90X or Insanity, you can visit her blog and/or website at http://www.trainwithmeonlinetoday.com
Article Source: http://EzineArticles.com/?expert=Robin_Reichert
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