Vitamin D and depression

 

Vitamin D and depression

     Maintaining bone health and improving bone strength, promoting cell growth and strengthening the immune system are some of the best-known functions of vitamin D, but mention of vitamin D has recently been linked to depression, as the studies have found that people with diabetes do not have large amounts of vitamin D in their diet.  their bodies, but these studies are still being investigated and modified, due to the presence of other studies that deny the association of low levels of vitamin D in the body with depression, since a study was carried out on more than 18 thousand people who they suffer from depression.  , and the results of this study indicated that taking 2,000 international units per day of vitamin D for 5 years did not cause a statistically significant difference in depression scores compared to taking a placebo.  At the same time, some small, reliable studies have shown that different groups of people notice improvements in depression symptoms after starting vitamin D supplements.  Overall, they point out, several studies have shown that low vitamin D levels during pregnancy are associated with postpartum depression, and researchers have also found possible associations between depression and low vitamin D levels in people with gout.  o Chronic spinal cord injuries, strokes and multiple sclerosis.

Symptoms of vitamin D deficiency

     We mention the following set of symptoms that may appear in people who suffer from a deficiency in the levels of vitamin D in the body:

• fatigue.

• Sensation of pain in the bones and muscles.

• Bone fractures as a consequence of exposure to light impacts, as a consequence of the low density and thinning of the bones.

•  forgetting

•  Loss of interest in activities the person previously enjoyed.

• Suffer from anxiety.

•   Anorexy.

•   Excessive weight loss or gain.

•  Deal with sleep problems.

•      A change in mood accompanied by feelings of hopelessness and sadness.

The recommended dose of vitamin D

In healthy people, the amount of vitamin D required daily for healthy people varies depending on the age and state of health of the individual. Here's a breakdown of it:

• Children under 12 months need 400 IU of vitamin D per day.

• Children and people ages 1 to 70 need about 600 IU of vitamin D per day.

• People over the age of 70 need about 800 IU per day of vitamin D.

• Pregnant women ages 14 to 50 need about 600 IU of vitamin D per day.

What are the sources of vitamin D?

     Sunlight is the main source of vitamin D, and it is preferable to be exposed to the sun for about 20 to 15 minutes for three days a week, preferably in the early morning hours, or at the end of the day, and supplements are also recommended nutritional.  a good source of vitamin D, and it is also found in small amounts in some types of food, so food is not a good source of vitamin D. Examples of foods that contain vitamin D are:

• Salmon.

• and tuna

• Orange juice.

• eggs, specifically the yolk.