Vitamin D and depression: effects on mood, fatigue and anxiety

Vitamins for stress and nerves

Experiences cause different sensations: headache, digestive disorders, fainting, weight fluctuations. All this together greatly damages the nervous system. When a person is anxious, the body releases the stress hormone cortisol and free radicals. This injures healthy cells and suppresses the immune system. Antioxidants – vitamins against stress and fatigue – can reduce the negative impact on the body.

Ascorbic acid for immunity

Vitamin C will help prevent stress and depression. It is involved in the functioning of the adrenal glands, which produce cortisol. If you get enough ascorbic acid, you will notice that you look better. Your nails will become stronger, your hair and skin will become more beautiful. The element promotes rapid healing of wounds and proper formation of the skeletal system.

The active effect of ascorbic acid against stress is manifested by its interaction with flavonoids and carotenoids. The body does not produce this substance on its own. You can get healthy acid by taking dietary supplements or by including in your diet:

red pepper, broccoli, tomatoes, cauliflower;
citrus;
greenery;
watermelons, melons;
onion;
currants, strawberries;
rose hip.

B vitamins for depression

These nutrients have a good effect on nerve cells and strengthen the immune and cardiovascular systems. It is advisable to take all B vitamins comprehensively to overcome depression and fatigue. Bananas, nuts, legumes, peppers, potatoes, and fish are rich in them. Each vitamin from the group is responsible for specific functions in the body:

IN 1. Has a beneficial effect on the central nervous system. With B1 deficiency, a person becomes irritable and gets tired quickly.
AT 2. Responsible for the normal functioning of nerve and muscle cells, metabolic processes. If there is not enough B2 in the body, serious depression may begin to develop.
AT 3. Regulates blood circulation and fat metabolism. Deficiency leads to sleep disturbances, arrhythmias, and heart disease.
AT 5. Promotes rapid healing of wounds, suppresses inflammation and infections that can occur due to stress.
AT 6. Deficiency causes irritability.
AT 12. Restores nerve cells, is responsible for the onset of periods of activity and sleep.

↑ Vitamins to boost immunity

Immunity is a specific system of the body that protects it from the influence of an unfavorable environment. That is, it develops protection against the entry of various bacteria and toxins into the body. With good immunity, a person is protected from various infections. For this reason, it is imperative to increase it, thereby staying healthy.

In order to strengthen your immune system, you need to:

Healthy food;
harden the body;
maintain a daily routine;
take specially designed vitamin complexes.

People need to take vitamins not only during the season of decreased immunity, but also for preventive purposes. There are several groups of beneficial elements that help in improving the functioning of the immune system.

List of essential vitamins to support the immune system:

A – helps preserve the visual system, improves blood circulation in the vessels, and also strengthens them. Prevents the development of tumors in the prostate and protects the mammary glands of women from the development of tumors;
B – B1, B12, B6 are used from this group. It is these elements that are necessary to protect the body from the effects of viruses and infections. They produce special antibodies required to strengthen the immune system;
C – helps accelerate the production of antibodies. Extremely necessary for seasonal colds;
E – can prevent aging of soft tissues, accelerates the healing of wounds on the skin;
P – protects the body from the development of malignant neoplasms;
D – needed to develop immunity against colds;
N – is able to improve metabolism and also protects against skin ailments;
K - improves the coagulability of blood fluid, which promotes good absorption of calcium. And this has a positive effect on bone strength, as the risk of fractures is reduced.

However, vitamins alone are not enough to boost immunity. They should be taken together with microelements. Therefore, the best solution would be to take ready-made vitamin complexes, which can be purchased at any pharmacy. Let's look at the most popular of them:

Immunal Forte - this complex contains plant extracts, vitamins B6, C, as well as the mineral zinc;
Mukulti-tabs - contains vitamins B, C, A, D, E, and folic acid. In addition, the drug contains elements such as zinc, iron, iodine, chromium, manganese;
Vitrum is one of the popular drugs, consisting of 15 minerals and vitamins that combine perfectly with each other. Allows you to protect the body from severe fatigue;
Complivit - consists of 19 different vitamins and microelements, most often prescribed to older people. It is able to compensate for a large lack of vitamin substances;
Immunal - unlike many medications, is made only from natural ingredients.

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It is necessary to take vitamins for stress and nerves strictly according to the instructions, and you must take into account the schedule for taking them.

Vitamins for depression in women

Representatives of the fair sex are more often exposed to stressful conditions than men. This is due to the fact that their body is very dependent on hormonal changes. Vitamins during stress are very important for women, they help stabilize the condition. Thanks to them, depression will quickly pass and will have minimal negative impact on the body. There are some vitamins that will be especially useful for women with depression.

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Retinol

This is the name for vitamin A, the lack of which in the body can lead anyone to depression, and in women it also causes sexual dysfunction. It is especially important for teenage girls who are just developing their reproductive system to receive this antioxidant in sufficient quantities. It is contained in:

pumpkin;
apples;
tomatoes;
apricots;
red pepper;
wild garlic;
eel;
broccoli;
sour cream;
sweet potato;
cottage cheese;
feta cheese;
seaweed;
viburnum

Tocopherol for women

A powerful antioxidant, otherwise called the beauty vitamin. If it is present, the body copes better with depression and emotional instability. Tocopherol, or vitamin E, has a beneficial effect on the nervous and immune systems. Sources of antioxidant are:

nuts;
salad;
vegetable oil;
spinach;
turnip;
beet;
eggs;
tomatoes;
asparagus.

The importance of vitamin D for human health is the subject of extensive research throughout the world. Scientists are discovering more and more new facets and possibilities of this vitamin.

We now know that in addition to diseases of the skeletal system, vitamin D deficiency increases the risk of cancer, in particular colorectal cancer, breast and prostate cancer, and leads to chronic inflammatory and autoimmune diseases (type 1 diabetes, ulcerative colitis and Crohn's disease, multiple sclerosis) , and also increases the risk of metabolic disorders1.

In addition, vitamin D plays a huge role in the preparation and gestation of pregnancy, affects the intrauterine development of the fetus, and has a significant impact on the long-term health of the child, including the formation of his immune system. Adequate levels of vitamin D have been shown to significantly improve pregnancy and childbirth outcomes2.

However, the beneficial effects of vitamin D on people are not limited to physical health. This prohormone, in addition to all other effects, has a positive effect on the psychological and emotional state of a person. A sufficient level of vitamin D is one of the significant factors inhibiting the development of depressive disorders.

Vitamin D and postpartum depression

Postpartum depression is a fairly common psychiatric complication observed among women in connection with the birth of a child. It is longer lasting (lasting from several weeks to six months or longer) and more complex than the “blues” (which can occur in the first week after childbirth), but simpler than postpartum psychosis.

However, postpartum depression is a serious problem for doctors around the world, because... it is one of the leading causes of maternal mortality3,4. In severe forms and untreated, postpartum depression increases the risk of serious complications, including the development of chronic depression, suicide and infanticide, and negative consequences on the development of children5. In addition, disruption of the emotional state of mothers after childbirth can have long-term negative consequences for family relationships (leads to divorce, etc.)6.

Research shows that postpartum depression affects 10 to 40% of women during the first year after childbirth7,8. That is, at least 1 out of every 10 women faces this disorder, which is often underestimated by society and is perceived as a female “whim.” However, most women experiencing postpartum depression do not receive any treatment6. Mothers are forced to cope with the challenges of caring for a small child and household chores, while their level of life satisfaction is seriously affected. According to a 2012 Yawn BP study9, doctors diagnose postpartum depression in only half of women with significant symptoms. Women with less severe symptoms are left without medical support.

In 2014, the results of a study were published examining the relationship between the level of vitamin D in the blood of mothers after childbirth and the level of postpartum depression10. The study involved 213 women aged 29 to 32 years who gave birth to full-term, healthy babies in one of the best hospitals in Beijing (Peking Union Medical College Hospital) from August to November 2013. 24-48 hours after birth, the women took blood to determine vitamin D concentrations, and 3 months after birth they were tested to assess their level of emotional well-being. The level of depression was assessed through interviews about physical and socio-demographic parameters, analysis of the medical, psychiatric, gynecological history of women, their lifestyle, social support and other parameters that influence the development of postpartum depression10.

The Edinburgh Postnatal Depression Scale (EPDS), which was developed at the Livingston and Edinburgh (Scotland) health centers specifically to help clinicians identify women with postpartum depression and be able to provide medical care for these women, was also used.

The ESHPD questionnaire consisted of 10 short statements with 4 answer options. Women had to choose the answer option that most closely related to how they felt over the past week. Each answer was worth from 0 to 3 points. As a result, each participant scored a certain number of points - a maximum of 30. If a woman scored ≥12 points, this suggested the presence of mild, moderate or severe depression (the higher the points, the more severe the depression).

As a result of testing 213 women 3 months after childbirth, depression was identified in 26 women (12.2%). At the same time, the median vitamin D level was statistically significantly lower by 42% in women with postpartum depression (8.3 ng/ml) compared to the group of women who did not develop depression (14.3 ng/ml).

The researchers calculated that vitamin D levels <10.2 ng/mL increased the risk of postpartum depression by more than 7 times. Women with the highest levels of vitamin D had the lowest ESP scores, i.e., they had the best indicators of psycho-emotional state and the lowest risk of postpartum depression.

It is important to note that according to the results of this study, almost only one in five women had sufficient levels of vitamin D, and more than 80% were deficient in vitamin D (average level 13.8 ng/ml, with a safe level of vitamin D deficiency = 30 ng/ml11) .

Thus, it was shown that insufficient levels of vitamin D in the mother's body significantly increased the risk of developing postpartum depression.

The relationship between the results of this study and other studies on postpartum depression in women is interesting. For example, it was found that the likelihood of postpartum depression was significantly increased among women who gave birth during less sunny times of the year (the time of greatest vitamin D deficiency).

Thus, the study by Sylvén, S. 20114 involved 2318 women who gave birth during a calendar year at Uppsala University Hospital (Sweden). Twice after delivery (6 weeks and 6 months), women completed 3 questionnaires, including the ESPD, as well as questionnaires about lifestyle, medical conditions, breastfeeding and social support. It turned out that women who gave birth in October, November and December were 2 times more likely to suffer from postpartum depression than women who gave birth in the sunnier months (April, May, June). This relationship indirectly confirms the conclusions of the authors of the Beijing study that the level of postpartum depression depends on the concentration of vitamin D in mothers.

Because pregnant women are often vitamin D deficient (approximately half of pregnant women worldwide have insufficient vitamin D levels12,13, and in some populations vitamin D deficiency is widespread during pregnancy14), greater attention to The level of vitamin D in the body of expectant mothers becomes especially acute.

Taking into account that diets are not able to provide a pregnant woman with sufficient levels of vitamin D14, the issue of additionally providing women with this prohormone during pregnancy is fundamentally important.

The results of the 2010 US Murphy PK study15 were consistent with findings from previously described studies in that low vitamin D levels were associated with increased risks of postpartum depression.

Depression in women was also assessed using questionnaires and the Edinburgh Postnatal Depression Scale (EPDS). Women were tested every month for 7 months postpartum.

At the end of the study, the authors calculated that insufficient vitamin D levels (≤32 ng/ml) were associated with higher ESPD scores (average 3.68 points versus 2.92 points with adequate vitamin D levels (>32 ng/mL). ml) Thus, on average, the ESPD score decreased by 20% in women with adequate vitamin D levels compared to women with vitamin D deficiency.

Similarly, Robinson M. in 2014 presented the results of a study of 706 white women who gave birth to live, healthy children in Perth, Australia, between 1989 and 1992.16 According to the findings, women with the lowest vitamin D levels had Those who were 18 weeks pregnant were 2.19 times more likely to have 6 or more symptoms of postpartum depression in the first days after birth (anxiety, sadness, frequent mood swings, tearfulness, changes in appetite, sleep problems not related to child care, etc. ) than women with higher vitamin D levels.

The authors also noted a significant dependence of the level of vitamin D in the blood of women on the season (vitamin D levels were lower in winter) and on smoking (smoking was associated with a significant decrease in vitamin D).

Conclusion. Thus, vitamin D deficiency in pregnant women is a risk factor for postpartum depression. The greater the vitamin D deficiency, the greater the likelihood of this mental disorder.

Vitamin D and the emotional status of men and women

Introduction. The functions of vitamin D go far beyond its role in human somatic (physical) health. The results of numerous studies indicate the effect of vitamin D on the psychological health (emotional and behavioral status) of men and women. A lack of this vitamin leads to poor mood and depression. Clinical studies have shown that vitamin D supplementation can significantly reduce anxiety and depression, especially during the winter months when vitamin D deficiency is greatest17.

Study
conclusions

Studies among healthy men. According to Lašaite L. 2011, among 130 white Lithuanian men aged 18 to 26 years, vitamin D deficiency was associated with worse emotional well-being18.
All men were divided into groups depending on their vitamin D levels: vitamin D deficiency (<12 ng/ml); lack of vitamin D (12-20 ng/ml); sufficient level of vitamin D (>20 ng/ml). To assess the emotional status of men, the Profile of Mood States (POMS) and Hospital Anxiety and Depression Scale questionnaires were used.

The average vitamin D level in the winter months (January and February) for all men who took part in the study was 13.0±5.3 ng/ml, i.e. was well below the deficiency-safe level of 30 ng/ml recommended by the Endocrine Society18.

Only two men (1.6%) had adequate recommended vitamin D levels (>30 ng/mL), and only 14 men (10.6%) had vitamin D levels determined to be adequate in this study (>20 ng/mL). ml). Almost half of all men (59 men, 45.4%) had vitamin D deficiency.

Lower vitamin D concentrations were associated with significantly higher POMS scores assessing feelings of confusion-confusion. There was also a trend toward lower scores for depressed mood in patients with adequate vitamin D levels.

Thus, low vitamin D concentrations were associated with worse emotional status in men. 89.4% of men had insufficient or deficient levels of vitamin D. Only every tenth man had sufficient levels of vitamin D in the winter season, which is consistent with other studies in “northern” (non-sunny) countries, for example in Estonia19 and Germany20.

Figure 1. Lašaite L., 2011

According to a 2011 Lee DM study of 3369 healthy older European men (mean age 60 years),21 lower vitamin D levels were also associated with increased risks of depressive disorders. The level of depressive disorders was assessed using the Beck Depression Inventory22.

Studies among healthy women. Similar evidence of the effect of vitamin D on the development of depressive symptoms during the winter months was obtained among women in the Shipowick CD study in 200923

The study involved women with symptoms of depression as measured by the Beck Depression Rating Inventory22. According to the authors' findings, supplemental vitamin D3 supplementation during the winter months significantly improved vitamin D levels by an average of 27 ng/mL after 8 weeks of supplementation and reduced Beck Depression Inventory depression scores by an average of 10 points.

Vitamin D is an important micronutrient for people's psychological health. A lack of vitamin D worsens the emotional state of men and women. Supplementing with vitamin D is a simple and effective way to counteract seasonal mood swings and improve psychological health in cases of depressive disorders.

The mechanism of development of depression with vitamin D deficiency

As previously noted, people with normal vitamin D levels are much less likely to develop depression24. Vitamin D deficiency increases the risk of depression at any age, including childhood and old age. Cui H. in 2015 suggested that vitamin D deficiency can create preconditions for both the onset and development of depression, acting in synergy with other factors24.

The biological mechanism explaining the mechanism of development of depression due to vitamin D deficiency still does not have a clear scientific description. However, scientists have identified several directions of action of vitamin D that make this effect possible.

1. Location of vitamin D receptors in the brain.

Vitamin D deficiency causes inadequate supply of vitamin D receptors, which can interfere with the functioning of hormonal processes that prevent mood disorders25.

A study by Obradovic D. 2006 and Altindag O. 2007 reported a relationship between vitamin D receptors and the regulation of glucocorticoid hormone (responsible for anti-stress and anti-shock effects)26, as well as bone mineral density27. These factors are associated with major depressive disorders, and scientists suggest that inadequate saturation of vitamin D receptors in this regard may cause depression.

2. Involvement in brain processes.

Vitamin D is involved in numerous processes occurring in the human brain. In particular, he is a participant in such processes as:

neuroimmunomodulation (physiological regulation of the immune function of the human body through neurotransmitters and neuroactive peptides);
regulation of brain neurotrophic factors (proteins responsible for stimulating and maintaining neuronal development);
neuroprotective (neuroprotective) effect;
neuroplasticity of the brain (the ability of the brain to change under the influence of experience, restore lost connections when damaged, etc.);
brain development.

All this suggests a biological relationship between vitamin D levels and the mechanism of development of depression.

3. Regulation of calcium concentration in neurons.

Calcitriol (the active form of vitamin D) regulates intra- and extracellular ion concentrations, thereby reducing the toxicity associated with excess calcium28. It has been shown that vitamin D is involved in the synthesis of norepinephrine (“the neurotransmitter of wakefulness”) and dopamine (responsible for the formation of feelings of love, including maternal love)29.

4. Improvement of glutathione metabolism.

The active form of vitamin D improves the metabolism of glutathione (which is involved in many redox reactions and supports the functioning of several enzymes) in neurons, thereby promoting antioxidant activity that protects neurons from oxidative degeneration29.

Since vitamin D regulates homeostasis (maintaining balance) of calcium, membrane permeability and conductivity of axons (the processes of nerve cells along which nerve impulses travel from cells to organs and other nerve cells), it is assumed that it has an indirect role in the regulation of neurotransmission (transmission). nerve impulses).

5. Localization in areas responsible for planning, processing and forming memories.

Vitamin D receptors have been shown to be located in areas of the brain responsible for planning, processing and forming memories30. Violation of sufficient saturation of receptors in these zones can also trigger the development of depression.

6. Regulation of the production of the hormone of happiness (serotonin).

An important function of vitamin D is also to control the formation of serotonin, a hormone responsible for feelings of happiness and good mood. This is another mechanism that may explain the relationship between vitamin D deficiency and the risk of depression.

All these factors, acting together, can influence the mechanism of formation and development of depression with vitamin D deficiency.

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What vitamins to take when stressed?

It is difficult to obtain all the necessary components and microelements in sufficient quantities only from food. To compensate for their deficiency, you can take the following medications:

Neuromultivitis. Vitamins for depression and stress in tablets. They are well absorbed by the body and improve mood. Will help in treating the nervous system.
Doppelhertz active Magnesium. Vitamins for prolonged depression and stress, which normalize the functioning of the heart, brain, and nervous system. Reduce anxiety. The drug contains B vitamins, ascorbic acid, tocopherol, magnesium.
Vitrum Superstress. Effective vitamins for long-term depression and stress. The tablets contain iron and ascorbic acid. The drug fights not only stress, but also infections and chronic insomnia.
Invigorates. Excellent anti-stress, tones, gives the body energy. Increases resistance to stress and performance.
Stress Aid. The complex contains many vitamins. The tablets contain folic acid, choline, inositol, and many plant extracts. They will help neutralize stress.

What vitamins are missing in depression?

If you are constantly in strong emotions, your body is missing something. Some vitamins are especially necessary for depression and stress. Their deficiency provokes nervous tension, which is aggravated by certain external factors. If you feel constantly depressed, change your diet or take vitamin complexes that contain tryptophan, dopamine, magnesium and zinc.

Tryptophans

This amino acid is responsible for human mood. It is found in protein foods high in sugar and carbohydrates. To get tryptophan, regularly eat bananas, cheese, turkey, dates, shrimp, oysters, chicken, liver, salmon, cottage cheese, beef. If there is not enough of it in the body, a person feels depressed. Tryptophan is found in many antidepressants.

Dopamine

In the absence of this substance, a person most of the time feels oppressed and depressed, becomes harsh and irritable. This happens because dopamine is involved in the conduction of nerve impulses. Its occurrence occurs when tyrosine interacts with vitamins B9 and B12. To increase dopamine levels, you need to eat:

green vegetables, salad;
beef liver;
wheat;
squid;
legumes;
eggs;
fish;
dairy products.

Magnesium and zinc

Very often, a lack of these compounds is the cause of serious depression, especially in women after childbirth. To make up for the deficiency, you need to eat a lot of rice, mushrooms, radishes, asparagus, greens, grapefruits, carrots, and tomatoes. It is recommended to eat nuts, buckwheat, oatmeal, and peas. Include turkey, seafood, eggs, cheese, yogurt, and oysters in your diet. This will protect you from any depression.

Products containing vitamins for the nervous system

If it is not possible to take special medications that compensate for nutrient deficiencies, you can eliminate the signs of hypovitaminosis with the following products:

celery;
tomatoes;
kefir, short-life yogurt;
meat;
seafood;
grain crops;
nuts;
vegetable oil;
mushrooms,
greenery;
eggs;
legumes;
fruits;
dates;
cottage cheese;
beet;
pumpkin;
asparagus.