When the time comes vitamin D There is a mistaken opinion that its role is only to maintain bone health. In fact, in recent years, various scientific studies have highlighted the close relationship between its deficiency and depressionpsychiatric pathology that is increasingly widespread throughout the world. In this article we will delve deeper into this relationship and understand what to do to prevent vitamin deficiencies.
Depression: numbers and types
Existing data shows that depression affects globally 280 million individualswith enormous cognitive, social and economic burden. The World Health Organization estimates that by 2030 this disease will become the number one source of public health problems. There are some typology:
- Major depressive disorder: this is the most serious form. The symptoms are disabling and interfere with daily life
- Bipolar disorder: characterized by alternating depressive and manic states
- Postpartum depressive disorder: almost always begins between the sixth and twelfth weeks after birth
- Dysthymic disorder: symptoms are similar to major depression, but less intense.
Vitamin D deficiency: a public health problem that should not be underestimated
The figures regarding vitamin D deficiency are worrying. According to official estimates, the entire world was affected one billion people. In Europe, as expressed by ODIN project13% of the population suffers from a serious deficiency that worsens during the winter. In Italy, the situation is critical. In fact, this problem is common in 70-80% of elderly people.
Risk category
Although vitamin D deficiency can affect anyone, it is important to know that there are risk categories that have a much higher chance of suffering from vitamin D deficiency. Among them, the first is elderly people. In fact, as we age, the skin’s ability to synthesize vitamins decreases and by age 70 it is reduced by half.
In subjects with dark skinhigh melanin content in the epidermis reduces the absorption of vitamin D. The latter is also reduced in women pregnancyin the breastfeeding mothersin children and enter teenager. During the growth period, needs are high and not always satisfied.
Also at risk are all individuals who, for various reasons, are rarely exposed to sunlight: those who work in shifts or outdoors closed environmentwho wears it cover clothes for cultural or religious reasons. Lastly, pay attention smokergarlic fat and for those affected by it celiac disease, liver disease And kidney.
The relationship between vitamin D and the brain
Known as the “sun vitamin”, vitamin D is synthesized through the skin when exposed to sunlight. ultraviolet light. Even in minimal amounts, organisms also absorb itdiet.
It not only plays a fundamental role in regulating calcium and phosphorus levels, thereby supporting Health bonebut also contribute to its functioning immune systemfor regulations cell growth and maintenance muscle well-being.
However, apart from being a fat-soluble vitamin, vitamin D is also a hormone and thereby contribute to synthesis and metabolism brain neurotransmitterssuch as serotonin and dopamine. It has long been known that it also exerts important effects on the central nervous system, thanks to the presence of its receptors located in various areas of the brain.
Like receptor especially concentrated in regions involved in mood regulation and cognitive function (eghippocampus). Therefore, here we explain the role of vitamin D in the basic mechanisms of disorders such as depression, psychosis and cognitive decline.
Depression and vitamin D deficiency: research proving the link
The relationship between depression and vitamin D deficiency has been proven by many studies, namely Third National Health and Nutrition Examination Survey. The analysis showed that individuals with vitamin D levels lower than or equal to 50 nmol/L were at risk of experiencing a depressive episode. 1.85 times higher compared to those who had sufficient levels (greater than 75 nmol/L).
Vitamin D requirements and frequently asked questions
Daily requirement of vitamin D varies based on age and health condition. Infants (0-12 months) need 10 micrograms (400 IU). Children and adolescents (1-18 years), adults (18-74 years), pregnant and breastfeeding women 15 micrograms (600 IU). Lastly, those over 75 years of age need 20 micrograms (800 IU) per day.
In what foods is vitamin D found?
90% of vitamin D is produced after exposure to sunlight. Only a small portion, 10%, is given through food. This is especially true in some foods. Specifically:
- Cod liver oil
- Salmon
- sardines
- mold
- Egg yolk
- Beef, pork, lamb and chicken liver.
What are the psychological symptoms of vitamin D deficiency?
The following symptoms are an expression of the relationship between depression and vitamin D deficiency. Those who suffer from it may experience it more or less intensely:
- Fatigue And chronic fatigue
- Mood swings
- Difficulty concentrating
- Memory problems
- Increased sensitivity to pain
- Loss of interest in activities considered enjoyable
- Loss or increase in appetite
- Feeling of mental fog
- Sleep disorders
- Thoughts of suicide
- Social retreat
- Anxiety.
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