There are several vitamins that are connected to our mood, sleep quality and even memory, but surprisingly one of the vitamins that is less associated with stress and brain function has a major impact in this area, and right now we are getting less of it: Vitamin D.
It turns out that the body needs vitamin D so that the areas in the brain responsible for emotions, memory and coping with stress – function properly.
When there is a deficiency of this vitamin, there is more fatigue, greater sensitivity to stress and sometimes also a decline in mood.
Effect on serotonin, sleep and appetite: One of the important roles of vitamin D is to help the brain produce serotonin (the substance that affects a feeling of calm, good sleep and even appetite). When serotonin levels are low, we tend to sleep less well and also look for more sweets and carbohydrates, especially in the evening hours.
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The connection to stress and stress hormones: In situations of stress the body secretes cortisol. This is an important hormone for coping with stress at that moment, but when its level is high over time – it actually harms health and the feeling of calm.
Vitamin D helps regulate this system so that the response to stress is more balanced. When there is a deficiency of vitamin D, it is harder to relax after stress, and the feeling is of ongoing tension.
Vitamin D and calcium absorption: As we already know, vitamin D also has a central role in the absorption of calcium from our food into the body. When there is a significant deficiency of vitamin D, the body absorbs less calcium from food. It is important to emphasize: A lack of vitamin D harms calcium absorption as well as bone density, but supplements with too high a quantity – do not significantly improve absorption.
According to studies, the change with a supplement containing a large amount of vitamin D was so small that a similar effect could be obtained from half a cup of milk. In other words – a normal level is needed, supplementation of excess is really unnecessary. A large addition does not perform a miracle in calcium absorption.
Vitamin D and bone strengthening: In addition to the absorption of calcium from food, vitamin D helps maintain normal calcium levels in the blood. Blood calcium levels are quite constant, because calcium is important for the functioning of our nervous system and for the ability of muscles to contract and relax. If there is a lack of calcium in the blood – sometimes the body "draws" calcium from the bones, in order to maintain a good level in the blood. One of the roles of vitamin D is to prevent this "drawing". In this case it is worth adding: Among healthy people, there is no proof that a supplement with too high a quantity – prevents fractures.
How much vitamin D does the body need?
Vitamin D has two forms of measurement and this is quite confusing, because on supplements or in tables a different form is used each time.
IU – that is international units, and mcg (micrograms), that is weight – one thousandth of a gram. There is a simple conversion: 1 microgram equals 40 IU.
In some global health organizations, the recommendation for adults up to age 70 is 15 micrograms per day, that is 600 IU, and above age 70 the recommendation is 20 micrograms, that is 800 IU.
Therefore, if it says on a supplement 25 micrograms, it is 1,000 IU, and if it says 50 micrograms, it is 2,000 IU.
Where is vitamin D found in food?
• A portion of salmon: Contains about half of the daily allowance
• A can of sardines: Contains 20% of the daily allowance
• A can of tuna: 15% of the daily allowance
• Egg yolk (one egg): Contains about 40 units (that is, you would need to eat 20–25 eggs a day to reach 1,000)
In addition, there are also quite a few products that are fortified with vitamin D, such as milk or milk substitute drinks (soy and the like).
Another important source – the sun
Although we get vitamin D from food, it can also be produced through the skin when we are exposed to UV radiation from the sun. This may sound surprising, but although Israel is rich in sunny days, studies show that about half of the population suffers from a deficiency of vitamin D.
This happens because we spend most of the day inside buildings – working in offices, traveling by car and not really being exposed to the sun during the hours when the body knows how to produce the vitamin efficiently.
For most of us in the summer, only 15 minutes of exposure of the arms and legs is enough. Even short exposure during the day, even on the way to work or errands, can be significant, and it definitely does the job without risking sun damage. In the winter months, the recommendation is even for more time of exposure to the sun.
Do we need supplements?
Even if we eat fish, eggs or fortified products, it is difficult to reach the required daily amount only through food. Therefore, in many cases there is a need for a supplement, especially in periods when we are less exposed to the sun.
The best way to determine if you need a “boost” of vitamin D from a supplement is to perform a test. There is a blood test that you can request from your family doctor, called: 25-OH Vitamin D (or 25 hydroxy vitamin D)
What do the test results say:
• Less than 20: Deficiency
• Between 20–30: Borderline
• Between 30–50: Normal
• Above 50: Good
• Above 100: May be excess
How much supplement to take?
If there is no test: Usually safe to take: 800–1000 IU per day
If there is a deficiency (below 20): 1000–2000 IU per day (according to doctor’s instructions)
Why it is important to also pay attention to magnesium: In order for vitamin D to actually be absorbed and work, it needs magnesium. If you are deficient in magnesium, the vitamin you take simply will not become active. Vitamin levels in a blood test may appear normal, but the body will not be able to convert it to its active form or use it inside the cells.
In addition, taking high doses of vitamin D without magnesium may further deplete magnesium stores, because the body actually uses magnesium to process the supplement. This may lead to an increase in muscle tension, sleep disturbances and a worsening of the feeling of stress – exactly the effects that vitamin D is supposed to help solve.
Bottom line, vitamin D affects much more than we previously thought. It is related to mood, energy, sleep and the ability to cope with stress.
In periods of stress, like the ones we are experiencing now, it has an even more significant role, and therefore it is worth paying attention to its levels and making sure the body gets what it needs.