Anxiety disorders are becoming prevalent. For example, an epidemiological survey by NCBI^[1] states that one-third of the population experience anxiety at least once in their lifetime. There’s been increasing research into practical means of therapy to improve an individual’s emotional and mental health.

Studies into the relationship between vitamin D and anxiety are also on the rise, with experts finding more means of therapy. Recent findings^[2] already associate low vitamin D and anxiety and depressive disorders. However, there’s still a need for more studies to confirm if this vitamin can serve as a potent anxiolytic.

This article explores the connection between anxiety disorders and vitamin D.

Vitamin D And Anxiety: What’s The Connection?

Different research^[4] links low levels of vitamin D with anxiety and depressive disorders. However, vitamin D deficiency has not been identified as the cause of these disorders. In fact, individuals with anxiety and low levels of this vitamin likely suffer from other underlying factors and anxiety triggers.

A common anxiety-related disorder associated with vitamin D is seasonal affective disorder (SAD). The vitamin is sometimes referred to as sunshine vitamin,^[5] and people with SAD tend to experience it during winter and in regions with less exposure to sunlight. This further reinforces how vitamin D relates to generalized anxiety disorder.

Another connection is that vitamin D influences crucial biological processes, including neurotransmitter^[6] and hormonal regulation. It also benefits brain structure and function, immune system modulation,^[7] etc. In all, this vitamin benefits physical health and overall wellness.

Symptoms Of Vitamin D Deficiency

Vitamin D helps the body’s absorption of certain macrominerals, especially calcium, phosphorus, and magnesium, which are essential for building strong bones. A common symptom of low vitamin D status is weak bones and muscles. 

The following are vitamin D deficiency symptoms relating to mental disorders.

• Mood changes.
• Overwhelming feelings of sadness, fatigue, and hopelessness.
• Psychological distress.
• Anxiety.
• Appetite loss.
• Changes in sleep patterns.
• Losing interest in previous exciting activities.
• Suicidal thoughts.
• Depression.
• Reduced cognitive function and forgetfulness.

Causes Of Vitamin D Deficiency

For most, the primary source of vitamin D is sunlight. Therefore, inadequate exposure is one of the leading causes of its deficiency. Below are other reasons:

• Malabsorption: the inability of the body to absorb vitamin D-rich foods.
• Excessive use of sunscreens.
• Darker skin pigmentation: It reduces the body’s ability to absorb enough vitamin D from the sun.
• Liver and kidney diseases: The organs are crucial in converting the vitamin to the active form.
• Seasonal and geographic location: people in the polar regions tend not to receive enough sunlight.
• Poor dietary plans: absence of foods high in magnesium, calcium, and other beneficial nutrients. 
• The use of certain medications like glucocorticoids impairs vitamin D synthesis and metabolism.
• Age: The skin of older people finds it challenging to synthesize the vitamin from sunlight.
• Absences of food rich in vitamin D in the dietary plan.

Vitamin D Dosage For Anxiety & Depression Symptoms

Vitamin D dosage for anxiety and depression varies depending on individual needs. Therefore, optimal vitamin D supplementation may benefit depression and anxiety-related disorders; you should consult a healthcare professional who will tailor the dose to your needs.

The recommended FDA daily value^[8] for the vitamin is between 400 and 800 international units (10 to 20 micrograms). However, individuals with vitamin D deficiency and those on vitamin D supplements for anxiety and depressive symptoms may need an increased dose for more beneficial effects.

Many vitamin D supplements are available in the market. You should take the recommended dosage on the label or talk with your doctor for a prescription to avoid vitamin toxic levels, known as hypervitaminosis D.

How To Increase Vitamin D And Decrease Anxiety?

It’s unlikely that your anxiety results from vitamin D deficiency alone. However, modifying your lifestyle and engaging in activities that help increase your current vitamin D status may prove effective in alleviating anxiety symptoms.

Below are activities that can help you reduce your anxiety.

Spending More Time Outdoors

Don’t just remain indoors. Spending at least 10 to 30 minutes outside to get daily exposure to sunlight may help ease anxiety, mainly seasonal affective disorder (SAD).

The best sun exposure hours for vitamin D are typically between 11 am and 3 pm. However, this depends primarily on geographical locations, skin type, and season. It’s also the best time to take vitamin D and natural supplements. 

Dietary Modifications

Indeed, most get their vitamin D from the sun. However, incorporating vitamin D-rich foods into your dietary plan may help reduce anxiety. Such foods include fish oil and fatty fish like salmon, tuna, and mackerel, fortified foods like fortified milk and orange juices, cod liver oil, egg yolks, beef liver, etc.

Supplementation

Beyond getting it from sunlight and foods, you should consider vitamin D supplementation, especially if you are diagnosed with vitamin D deficiency. Supplementing magnesium for anxiety management may also prove effective.

Routine Exercising 

Exercise benefits your physical and mental health, helping you alleviate anxiety symptoms. Also, a report from Harvard^[9] suggests that engaging in rigorous exercise helps in boosting vitamin D levels, which may, in turn, alleviate anxiety.

Practice Mindfulness And Relaxation Techniques

Routine breathing exercises, mindfulness meditation, yoga, and other relaxation activities do not necessarily enhance vitamin D levels but benefit anxiety management. It also helps promote your physical and overall well-being.

Improve Sleep Hygiene

Getting adequate and restful sleep at night can help keep you calm throughout the day, reducing stress and anxiety. You can also include short naps during the day to help you relax.

Reduce Alcohol and Caffeine Intake

Alcohol and caffeine intake can exacerbate anxiety symptoms. Therefore, reducing or completely cutting it off may benefit your mental health.

Conclusion

Different research confirms that vitamin D plays a significant role in simulating and regulating various brain chemicals. And since studies already link people with anxiety and certain depressive disorders with low levels of this vitamin. Therefore, taking vitamin D supplements may benefit people with these disorders.

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