D Vitamin for Depression Relief

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D Vitamin for Depression Relief

Many of us are already at our indoor work stations by the time the sun is out, and we often only leave these workplaces when the sun has set. Even on non working days, many of us spend a large part of our day in indoor shopping malls (enjoying the air-conditioning), instead of outdoors where our bodies can manufacture the vitamin D we need.

And even though many food producers claim that their products have been fortified with vitamin D, the molecular version of the vitamin (i.e. vitamin D2 or ergocalciferol) is not the same as the version produced by our bodies (i.e. vitamin D3 or cholecalciferol). [1, 2, 4]

As such, vitamin D deficiency is now a big problem throughout the industrialized world, not just in the northern areas. In fact, it is estimated that more than half the population in the United States is deficient in vitamin D at the end of winter, and many people have dangerously low levels of the essential vitamin all year round. [1]


Obtaining D vitamin for depression relief

When it comes to obtaining sufficient D vitamin for depression relief, there are two main options – supplementation or sunlight.


Vitamin D in foods

There is little D vitamin for depression relief found naturally in the foods we eat, though foods like cod liver oil, egg yolk and cold-water fish (eg. mackerel, salmon, herring etc) do contain some vitamin D. Vegetables generally contain low levels of vitamin D. [4]


Vitamin D dietary supplementation and dosage

As such, if you are seeking D vitamin for depression relief, you might need to rely on diet supplementation.

The Recommended Daily Allowance (adults) indicated by the US Food and Drug Administration (FDA) is 400 IU daily [1, 3], while the official medical tolerable upper intake level for vitamin D, published by the Institute of Medicine in 1997, is 2000 IU daily [1].

The concern with excessive vitamin D is that it may bring about calcium imbalances in the body [1]. Vitamin D toxicity is also associated with increased blood calcium levels (can be potentially dangerous), deposition of calcium in internal organs, and kidney stones. [4]

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