Vitamin D plays a role in inflammation, mitochondrial function, and serotonin synthesis.
Deficiency is linked to a 60% higher odds of depression (2x if under 50).
But the right supplementation regimen can significantly improve symptomsβhereβs what the research says π§΅1/10
Deficiency is linked to a 60% higher odds of depression (2x if under 50).
But the right supplementation regimen can significantly improve symptomsβhereβs what the research says π§΅1/10
A new umbrella meta-analysis combined data from randomized controlled trials (RCTs) and observational studies to find out the effect of Vitamin D on depression.
The results show strong evidence that vitamin D protects against depression /2 x.com
The results show strong evidence that vitamin D protects against depression /2 x.com
Researchers analyzed 10 meta-analyses of RCTs and 4 meta-analyses of cohort studies to determine:
Does vitamin D supplementation reduce depression symptoms?
Do higher vitamin D levels lower depression risk? /3 x.com
Does vitamin D supplementation reduce depression symptoms?
Do higher vitamin D levels lower depression risk? /3 x.com
In RCTs comparing vitamin D vs. placebo:
Depression scores dropped significantly in those taking vitamin D.
Stronger effects were seen with 4000β5000 IU/day and shorter durations (β€20 weeks).
Some variability existed due to differences in study designs and dosing. /4 x.com
Depression scores dropped significantly in those taking vitamin D.
Stronger effects were seen with 4000β5000 IU/day and shorter durations (β€20 weeks).
Some variability existed due to differences in study designs and dosing. /4 x.com
π Low vitamin D levels were linked to a higher risk of depression.
Cohort studies found:
People with low vitamin D levels had 1.6x higher odds of developing depression.
The link was strongest in adults under 50 years old at OR 2.02 (1.71, 2.39) /5 x.com
Cohort studies found:
People with low vitamin D levels had 1.6x higher odds of developing depression.
The link was strongest in adults under 50 years old at OR 2.02 (1.71, 2.39) /5 x.com
π§ Vitamin D plays a role in:
Regulating serotonin
Reducing neuroinflammation
Controlling the expression of mitochondrial proteins that preserve normal mitochondrial respiration /6 x.com
Regulating serotonin
Reducing neuroinflammation
Controlling the expression of mitochondrial proteins that preserve normal mitochondrial respiration /6 x.com
π Optimal Dosing for Mental Health
The most effective strategy based on subgroup analysis:
>5000 IU/day of vitamin D.
Short-term use (β€20 weeks) had stronger effects than longer durations /7
The most effective strategy based on subgroup analysis:
>5000 IU/day of vitamin D.
Short-term use (β€20 weeks) had stronger effects than longer durations /7
Limitations to consider:
Baseline vitamin D levels werenβt always measured, so benefits may be stronger in deficient individuals.
Cross-sectional studies had mixed results, possibly due to reverse causality (depressed individuals may get less sun) /8
Baseline vitamin D levels werenβt always measured, so benefits may be stronger in deficient individuals.
Cross-sectional studies had mixed results, possibly due to reverse causality (depressed individuals may get less sun) /8
Disclaimer: Doses >5000 IU of Vitamin D are considered high. Always consult a medical professional before taking higher doses to ensure safety and appropriate use, especially if you have pre-existing medical conditions /9
In summary, Vitamin D deficiency is common, easy to detect, and treatable. This umbrella review suggests that deficiency is linked to a higher risk of depression, and supplementation >4000 IU/day for β€20 weeks improves symptoms /10
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