Studies have found links between low levels of vitamin D in the blood and an increased risk of depression. new research found that taking vitamin D appears to reduce depressive symptoms
Vitamin D is a necessary nutrient for health, essential for the immune system and, according to new research, can help reduce depressive systems.
The National Institutes of Health (NIH) point out that vitamin D is necessary for various functions, along with calcium, it helps prevent osteoporosis; muscles need it for movement and nerves to transmit messages between the brain and other parts of the body; and the immune system to fight the bacteria and viruses that attack it.
Researchers have studied the link between vitamin D levels and depression, and the results have been mixed.
The NIH Office of Dietary Supplements shares that vitamin D is necessary for proper brain function. Some studies have found links between low levels of vitamin D in the blood and an increased risk of depression.
Several clinical trials have also shown that taking vitamin D supplements does not prevent or relieve symptoms of depression.
A new study published in Critical Reviews in Food Science and Nutrition found that vitamin D supplementation is more effective than a placebo in relieving depressive symptoms in people with depression.
The study report notes that vitamin D supplementation of around 2,000 individual units (IU) per day appears to reduce depressive symptoms.
The researchers also acknowledged that the results have “very little certainty.”
“Despite the broad scope of this meta-analysis, the certainty of the evidence remains low due to the heterogeneity of the populations studied and the risk of bias associated with a large number of studies,” said lead researcher and author Tuomas Mikola of the Institute. of Clinical Medicine at the University of Eastern Finland.
Although research on vitamin D intake and depression shows mixed results, it doesn’t hurt to get enough vitamin D to keep your body healthy.
The NIH indicates that vitamin D deficiency causes rickets in children, a disease in which bones become soft, weak, misshapen and painful. In adolescents and adults, vitamin D deficiency causes osteomalacia, a disorder that causes bone pain and muscle weakness.
The body produces vitamin D when bare skin is exposed to the sun. This vitamin is also found naturally in some foods.
With the consumption of supplements, intake above the recommended levels should be avoided to avoid negative effects. The upper limit of vitamin D for those over 19 years of age is 100 micrograms or 4,000 IU. Vitamin D Overdose Can Cause Serious Effects: Man Hospitalized After Losing 28 Pounds.
Foods rich in vitamin D
The meat of fatty fish (such as trout and salmon, tuna) and fish liver oils are among the best sources of vitamin D.
-Cod liver oil. One tablespoon of provides 170% of the recommended daily value.
-Rainbow trout). Three ounces provide 81% of the DV.
-Cooked salmon. Three ounces provide 71% of the DV.
-Raw white mushrooms exposed to ultraviolet light. Half a cup provides 46% of the DV.