Can Vitamin D Levels Predict Depression?
You probably know that vitamin D plays an important role in your health http://www.dreddyclinic.com/forum/viewtopic.php?f=33&t=33211, helping to absorb calcium and promote bone growth. It’s also possible that you have heard that Vitamin D deficiency has been linked to a variety of health problems, including rickets, breast cancerhttp://www.dreddyclinic.com/findinformation/cc/breastcancer.php, heart disease, and weight gain. But what you most likely haven’t heard is that in addition to these serious issues, experts believe that vitamin D deficiency may be tied to depression.
Vitamin D and Depression
A recent study may confirm the link between low levels of vitamin D and depressive symptoms http://dreddyclinic.com/forum/viewtopic.php?f=109&t=33595. [1] The study assessed 185 healthy young women over four weeks, measuring their vitamin D levels and symptoms of depression. Researchers found that nearly half of the participants had vitamin D deficiency, and over a third had symptoms of clinically significant depressive symptoms.
When examining data from the study, investigators took factors such as season, body mass index, diet, exercise, and race into account. They found that lower vitamin D levels across the month-long period predicted symptoms of depression http://www.dreddyclinic.com/findinformation/dd/depression.php, and the only other factor that could predict such symptoms was the use of antidepressants.
Vitamin D: A Potent Fighter for Depression?
More research is needed to fully understand the relationship between vitamin D and depression http://dreddyclinic.com/forum/viewtopic.php?f=109&t=33595 but this study is an interesting start. Vitamin D is an essential nutrient and it’s highly advisable to maintain a healthy level of vitamin D to promote bone growth and reduce the risk of other health problems.
by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
References:
1. David C. R. Kerr, et al. Association between vitamin D levels and depressive symptoms in young healthy adult women http://www.psy-journal.com/article/S0165-1781(15)00108-0/fulltext. Psychiatry Research. February 25, 2015. DOI: http://dx.doi.org/10.1016/j.psychres.2015.02.016.
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Hypertension and vitamin D deficiency
One in three American adults has high blood pressure, a condition that increases the risk of heart disease (the number one cause of death in the U.S.) and stroke (the number three cause of death) as well as aneurysm, metabolic syndrome, impaired vision, kidney disease, and mental deficits.
Risk factors for hypertension include the following:
- Age (For men risk increases about age 45; for women risk increases after age 65.)
- Race (African Americans are at greater risk of developing hypertension and serious complications are more common)
- Family history of hypertension
- Obesity or overweight
- Inactive
- Tobacco use (Including second hand smoke)
- Alcohol use (Heavy drinking)
- Diet (Poor nutrition, high salt intake, low potassium and low vitamin D)
- Kidney Disease
- Sleep apnea
- Pregnancy
- Diabetes
- Stress
Hypertension places increased force on arteries, stretching them. Stretching results in scar tissue that becomes a rough patch on the arterial wall. This creates a spot that will be prone to accumulate plaque and cholesterol, narrowing the artery and setting up perfect conditions to create blood clots.
There seems to be a definite link between vitamin D deficiency and hypertension though conventional medicine is slow to admit the cause and effect. Instead, of course, allopathic doctors prescribe blood pressure medications. The list includes:
- Angiotensin-converting enzyme (ACE) inhibitors
- Angiotensin II receptor blockers
- Beta blockers
- Calcium channel blockers
- Renin inhibitors
If these medications do not work, singularly or in combination, doctors are likely to prescribe an alpha blocker or vasodilator.
Vitamin D and Blood Pressure
Why do so many Americans develop high blood pressure? There are many factors including the standard American diet (so aptly nicknamed SAD), obesity rates, and high stress lifestyles. Chronic, rampant vitamin D deficiency is likely to be a vital factor.
Studies have shown that those with higher levels of vitamin D in their system have lower blood pressure. Unfortunately, outcomes from studies designed to prove whether supplementation with vitamin D lowers blood pressure have been inconsistent. Those showing benefits from supplementation have been small studies. But as often happens, the flaw in a large study was easy to spot. In the 7-year double-blind study of 36,282 postmenopausal women no evidence was found to support the idea that vitamin D supplementation reduces blood pressure. However, the dose given was too low (400 IU/day), half of the normal dose (700-800 IU/day) used for clinical purposes. Read more
10 Foods High in Vitamin D
Although we can find many foods in the supermarket that have been fortified with a synthetic form of vitamin D, there are only a select number of foods that naturally contain vitamin D.
Normally, our body takes in vitamin D in the form of sun-synthesis through the skin. But in our modern times, where many of us spend countless hours indoors, our actual exposure to the sun is limited. This fact may be a principle cause of many ailments, including depression [1].
Personal Disclaimer: I follow an organic vegan diet and I personally use Vitamin D3 or consume Shiitake mushrooms. I also make sure I get some sunlight everyday. However, because I have received so many requests from meat eaters on sources of vitamin D in foods I decided to post the following food sources. I must say though that I do recommend a meatless diet for optimum health.
The Top Foods Containing Vitamin D
https://youtu.be/yrTxKr4X1YI
1. Shiitake and Button Mushrooms
Surprisingly, the dried versions of shiitake mushrooms are high in vitamin D. This may be due to the fact that these mushrooms are great at sucking up sunlight. Shiitake mushrooms are also rich in B vitamins like B1 and B2. Make sure that you find mushrooms that have been dried in the sun, not by artificial means, in order to achieve the benefits of high vitamin D content.
2. Mackerel
A small, 3½ ounce portion of these high omega-3 containing fish will give you 90% of your recommended daily amount. Currently, the FDA recommends that people eat more of these oily fishes to infuse their bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that the human body cannot produce on its own.
3. Sockeye Salmon
A small 3½ ounce portion of cooked salmon will give you 90% of the recommended dietary intake of Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed.
4. Herring
Herring are high in vitamin D because they thrive on plankton, which is full of vitamin D.
5. Sardines
Sardines are one of the best foods sources of vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for vitamin B12, omega-3 fatty acids, protein, and selenium.
6. Catfish
Catfish: Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.
7. Tuna
Tuna-Foods High in Vitamin D
Eat 3 ounces of tuna daily for 50% of your vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats” that provide health benefits like better memory and brain function. Read more
